በማንኛውም ጊዜ በእርስዎ ትልቁ ጡንቻዎች የባለሙያ ምክር

 

Ready to get serious with your muscle workouts? You need the right knowledge in order to make it happen. In this article, you will find some handy tips to get started right away. Get the muscles you have always wanted when you check out these tips.

ይህ ቴክኒክ በላይ ፍጥነት ለ እየሄድክ ውጭ የሚሰሩ ሰዎች ብዙ ይመስላል. ይህ ቀስ በቀስ እንቅስቃሴዎችን ለማከናወን እና ተገቢ ዘዴ ላይ ትኩረት ሁልጊዜ የተሻለ ነው. ይሄ ልክ እንደ ፈጣን በተቻለ መጠን reps ውጭ ፓምፕ ለማድረግ ከመሞከር ይልቅ እጅግ የተሻለ ውጤት ይሰጣል. ቀስ በቀስ ነገሮች ውሰዱ, አንተ ልምምድ ትክክለኛውን መንገድ እያደረጉ መሆኑን በማረጋገጥ.

ማድረግ “ትልቅ ሦስት” በአንዲት አንድ ምግባቸው በሚጠቀምበት. እነዚህ የጅምላ-ግንባታ እንቅስቃሴዎችን squats ያካትታሉ, አግዳሚ ማሽኖች እና የሞተ ጀልባዎችን. እነዚህ እንቅስቃሴዎች እርስዎ bulkier እንዲሁም እንደ ሰውነትህ ሁኔታ እና ጥንካሬ ለማሳደግ በመርዳት ማድረግ. You should make sure that your regular workout schedule includes all three of these exercises or at least some variations on them.

ጠቃሚ ምክር! Mix up your routine. If you stick to a single routine, it may get boring and you won’t want to do it.

የጡንቻ ዕድገት ስጋ በመብላት ማሳካት ይቻላል. አካል ፓውንድ በእያንዳንዱ ስጋ-ፕሮቲን በግምት አንድ ግራም ብላ. Having the protein your body needs will help you get the muscles you desire.

Include carbohydrates in your diet if you wish to build your muscle mass. አንድ መላ ስፖርታዊ እንቅስቃሴ ሊቆይ ይችላል ዘንድ ካርቦሃይድሬት የኃይል ለ አስፈላጊ ናቸው, እና በቂ የማያገኙ ከሆነ, ሰውነትህ ይልቅ ኃይል ለማግኘት የተከማቸ ፕሮቲን ይቀይራል. By eating enough good carbohydrates, your body will function well and you will have the energy you need to finish your workout.

Making short-term goals, attaining them, and then rewarding yourself for doing so, can be a great motivator. ተነሳሽነት ማግኘት ጡንቻዎች ቁልፍ ጉዳይ ነው, አንድ ረጅም ሂደት ሊሆን ይችላል ጀምሮ. የእርስዎ ሽልማቶች የጡንቻ የጅምላ ለማግኘት የምታደርገውን ጥረት ተጠቃሚ መሆኑን ሰዎች ሊሆኑ ይችላሉ. እንደ ምሳሌ, አንድ ማሳጅ ለማግኘት ብቻ ጡንቻዎች ወደ ደም ፍሰት ለማሻሻል አይችልም, ይህ ደግሞ ወደ ውጭ መሥራት ጀምሮ አጥፋ መውሰድ ቀናት ላይ ማግኛ ውስጥ የሚያግዙንን.

Protein is one of the building blocks of muscle growth. A wonderful way to get protein is by consuming protein supplements and shakes. እነዚህ በፕሮቲን ሀብታም ምርቶች የተሻለ ውጭ መሥራት በኋላ ወይም ከመተኛትህ በፊት ተወጥረዋል. Limiting yourself to one shake a day when losing weight is one of your overall fitness goals. ግን, if you want to increase mass as well as muscle, it is okay to have three daily.

 

ጠቃሚ ምክር! Engage in many repetitions within many sets to increase muscle mass. Fifteen lifts is a good number, with no more than a minute break between sets.

እርስዎ ስፖርታዊ እንቅስቃሴ በፊት ጤናማ ምግብ መብላት አለበት. አንተ ስለ ካሎሪ መብላት አለብን 60 ደቂቃ የ ተዕለት መጀመር በፊት. That is not to say that you should overindulge on exercise days, only that you ought to eat a bit more than usual, if you intend to go to the gym for a workout.

60 Minutes

You workouts should last around 60 ደቂቃዎች, each. አንድ ሰዓት በላይ ረዘም ለማግኘት መስራት ከሆነ, ሰውነትህ ኮርቲሶል ከፍተኛ መጠን ማምረት ይጀምራል, ጤናማ ያልሆነ ውጥረት ሆርሞን. Cortisol blocks testosterone, which can ruin your muscle gaining efforts. Maintaining a workout of less than 60 minutes is beneficial as it will help you to get the best possible results from your routine.

You workouts should last around 60 ደቂቃዎች, each. Your body starts producing excess cortisol, the stress hormone, after 60 minutes of a workout session. Cortisol interferes with testosterone and will, ስለዚህ, stop you from building muscles. Shorter workouts will help you to get greater results in a smaller timeline.

ጠቃሚ ምክር! Many people start upping their protein intake right after they start a bodybuilding program. This calorie increase can lead to weight gain if there is not enough exercise.

Working on getting the correct information and taking solid advice shows that you are serious about muscle development. If you apply the tips you just read, you can successfully build muscles over time. Simply incorporate the tips into your daily routines. Do not give up, and keep at it.