የጉሮሮ ጡንቻዎች ላይ የአረፋ Rollers በመጠቀም ያህል ጠቃሚ ምክሮች


Building solid and strong muscle mass takes time and persistence, but may not take as long as many people fear. ቢሆንም, you don’t just need to workout to get muscle growth. It has a lot to do with figuring out how muscle is actually built, so you have the ability to select the best way to achieve your objectives in a short time. Keep reading for some sound advice you can apply towards your muscle development regimen.

Vegetables are an essential part of your muscle development nutritional diet. ለማድረግ ባለመቻሉ ያዝናል, ግንባታ ጡንቻዎች ላይ የሚያተኩሩ በጣም ብዙ ምግቦች ሁሉ ግን አትክልት ችላ. አትክልት ቪታሚንና ማዕድናት ጋር የታጨቀ ነው, ፕሮቲን እንዲሁም ካርቦሃይድሬት-የበለጸጉ ምግቦች ውስጥ ከፍተኛ መጠን ተለይተን በስደት ሁለት ነገሮች. በተጨማሪም የፋይበር ታላቅ ምንጮች ናቸው. በቂ ፋይበር ማግኘት ሰውነትህ በብቃት ፕሮቲኖች ያነበባችኋቸው ይሆናል ማለት ነው.

Build your muscle building routine around the bench press, the dead lift and the squat. All of these exercises are considered staples in the bodybuilding community because they have proven themselves effective. They have long been known to effectively add strength, muscle bulk, and overall fitness. No matter how you vary your routine, always perform these basic exercises.

ጠቃሚ ምክር! በጅምላ እስከ ሲፈልጉ, ተጨማሪ መብላት አስፈላጊ ነው. በሳምንት አንድ ፓውንድ በአማካይ ለማግኘት ሲሉ የሚያስፈልገውን ምግብ የሚበሉ ይፈልጋሉ ነበር.

Always include three core exercises in your routines. Squats, የሞተ ጀልባዎችን ​​እና አግዳሚ በፍጥነት ሁሉ ግንባታ ጡንቻ የጅምላ በሚያደርገው. These will not only add some bulk to your body, but they will also help to condition you as well as improve your strength. እናንተ በተግባር በእያንዳንዱ ጊዜ እነዚህን ስፖርታዊ እንቅስቃሴ ህሎች መካከል ልዩነቶች ለማካተት ይሞክሩ.

Include an effective number of repetitions in your training session sets. አምስት ጀልባዎችን ​​ኢላማ, እያንዳንዱ ስብስብ መካከል አንድ ደቂቃ እረፍት ለማግኘት በመፍቀድ. This can stimulate your lactic acids, which can help you build muscle. እያንዳንዱ ክፍለ ጊዜ ውስጥ ይህን ብዙ ጊዜ በመድገም ጡንቻ-ግንባታ ማስፋት ይሆናል.

Keep your workouts to a sixty-minute maximum length. Your body will begin to produce some cortisol, after the first hour of working out. Cortisol is a hormone which can block testosterone, wasting the effort you exert in your muscle building program. To get the best out of a workout, try limiting them to sixty minutes.

አንተ ጡንቻ ለመገንባት እየሞከሩ ከሆነ ካርቦሃይድሬት አስፈላጊነት አቅልለው አይመለከቱትም. ካርቦሃይድሬት ክብደትዎን-በማሰልጠን እንቅስቃሴዎችን ለማጠናቀቅ የሚያስፈልገውን ኃይል ይሰጣል; እናንተ ከእነርሱ በቂ የሚበሉ አይደለም ከሆነ, ሰውነትህ በውስጡ የኃይል ፍላጎቶች የፕሮቲን ዞር ያደርጋል, የእርስዎ እድገት እያንቀራፈፈው. በቂ ካርቦሃይድሬት መብላት የ ስፖርታዊ እንቅስቃሴ በጽናት እንዲጨምር ያደርጋል ብቻ ሳይሆን, ነገር ግን ቀኑን በኩል ማግኘት ያስፈልገናል አንተ ኃይል መስጠት.

ጡንቻ ቅዳሴ

Protein is a necessity for adding muscle mass to your body. Muscle requires protein to rebuild after a workout, and a protein deficiency will actually reduce your muscle mass. Try to consume up to a gram of protein daily for each pound you weigh.


Make sure you are eating enough calories. በእርስዎ ግቦች ላይ ጥገኛ የካሎሪ ፍላጎት ለመወሰን መጠቀም ይችላሉ የመስመር አስሊዎች በርካታ አሉ. ይህን ቁጥር ማወቅ ጊዜ, ዕለታዊ የካሎሪ ቅበላ ግብ ለመድረስ ከአመጋገብ ውስጥ ፕሮቲን እንዲሁም ካርቦሃይድሬት መጨመር.

Mix up your routine. ማንኛውም የተወሰነ ስፖርታዊ እንቅስቃሴ መድገም እንደ, አሰልቺ ሊሆን ይችላል, ውጭ መሥራት ከ ለመከላከል የሚችሉት. Make sure to keep your exercise routine regularly by using different pieces of equipment at the gym or taking advantage of different exercise classes. If you alter your workout, it’s more likely you’ll enjoy it and stay committed.

ጠቃሚ ምክር! ሌሎች ጽንፍ cardio በስፖርት አንድ የማራቶን በመዘጋጀት ወይም እየታገልን ነው ወቅት ጡንቻዎች ለመገንባት አይሞክሩ. Cardio ቅርጽ መያዝ ጠቃሚ ነው, ነገር ግን ብዙ ጡንቻ የጅምላ ለማሻሻል የእርስዎን ጥረት ፍጥነትዎን ይችላሉ.

To build muscle, watch how many calories you ingest. There are good and bad calories, so you must learn which are the healthiest foods for building muscle. If you eat a poor diet, you will fail to build muscle and will become fat.

Adjust what your eat to your training program. You need to do things like increasing protein and avoiding foods rich in fat. It doesn’t mean you can eat whatever you want. It means that you should eat a balanced diet that fuels your workouts. አንተ ፈጣን ጡንቻዎችን በመገንባት ላይ ለመርዳት ሲሉ የፕሮቲን ኪሚካሎች እና ቪታሚኖችን ግምት አለብዎት.

You had probably committed to starting a rigorous bodybuilding routine before you read this article. We hope that you have a much better idea on the things that you could do in order to build muscles as efficient and as quickly as possible. Utilize the tips that you have read to assist you in achieving your goals of muscle growth.

በተቻለ በጣም የጡንቻ እድገት ሊኖረው ይችላል, ስለዚህ ሁልጊዜ ግቢ ስፖርታዊ እንቅስቃሴዎችን ማድረግ. ስፖርት ይህ አይነት በአንድ ጊዜ የተለያዩ ጡንቻዎች ለመጠቀም ይፈልጋል. አንድ ምሳሌ አግዳሚ ወንበር በመጫን ነው, ይህም የደረት ብቻ ነው የሚሰራው, ነገር ግን ደግሞ የ triceps እና ትከሻ, በአንድ ልምምድ ውስጥ.