Nasihun Koyar da Motsa jiki Ga Athletan Wasannin da ke fama da rauni


Everyone in today’s world wants to have a nice body and look good, yet few people actually take the steps to do so. Congratulations! By taking the steps to find the correct information to get in shape, you are on the right track! Here are a few handy tips to help you build muscle mass quicker and more safely.

Idan kana kokarin gina tsoka, you are going to have to start eating more over all. Harba for isasshen adadin kuzari a kullum rage cin abinci don samun wani kore ta mako. Seek out ways to get more calories, and if you should not see any weight gain after two weeks, think about consuming more calories.

Kayan lambu ne a matsayin mai muhimmanci wajen gina tsoka a matsayin wani sinadarin gina jiki. sunadaran, hadaddun carbs da kuma kayan lambu ne duk muhimmanci ga ginin tsoka. Akwai yalwa da lafiya gina jiki, a kayan lambu da ba su kunshe a abinci mai arziki a cikin carbohydrates da kuma sunadarai. Bugu da kari, they are excellent sources of fiber. Fiber taimaka jikinka zama mafi inganci a amfani gina jiki.

Tip! Tabbatar kana da isasshen kayan lambu a rage cin abinci. Vegetables are sometimes lost in the push for complex carbs and high quality protein to fuel muscle building.

Ka tuna ka dumama your tsokoki daidai idan kana so ka kara tsoka taro. As your muscles increase in strength, they will begin to suffer further stress and be more likely to be injured. Warming the muscles up prior to exerting them is a key factor in avoiding injury. Dumi-rubucen kunshi haske motsa jiki bi ta dumi-up sets na motsa jiki. Kada dauke nauyi har ka kammala your dumi-up na yau da kullum.

Particular Exercises

Ci gaba da zuciyar uku na bada a hankali da kuma ko da yaushe suna da su a cikin kowane daga cikin routines. Wadannan musamman darussan ne matattu lifts, benci presses da squats. Wadannan musamman darussan ba kawai ƙara your girma, amma su ma tabbatar da jikinka yana da kyau sharadi da taimako inganta your overall ƙarfi, kazalika. Do some variation of the “babban uku” exercises regularly.

Focus your weight-training regimen on squats, deadlifts, and bench presses. These are the cornerstone exercises for a body builder. Each will build your strength, and therefore your muscle mass, while also improving muscle condition. Tabbatar to kunsa dukan uku daga cikin wadannan cikin zaman yau da kullum.

Tip! Keep your focus on exercises such as squatting, dead-lifting and bench pressing. All of these exercises are considered staples in the bodybuilding community because they have proven themselves effective.


Creatine, like any other additive that you use, has to be taken in moderation. These supplements can be harmful if you have any sort of kidney issues. They can also cause cramping, heart arrhythmia, and compartment syndrome. Young people should not take these supplements. If you do use the supplement, make sure you follow the recommended dosage and schedule.

If you are going to train to be in a marathon or other event, don’t try to increase muscles as well. Cardiovascular exercises are necessary for fitness but may interfere with your attempts to bulk up by strength training. When you are trying to build up your muscle mass, concentrate more on your strength exercises and a little less on conditioning.

Eating enough protein is a great way to build muscle. A da kyau hanya don samun duk na gina jiki da ake bukata shi ne ya cinye kari da kuma gina jiki shakes. Wadannan shakes aiki sosai nan da nan bayan ka motsa jiki da kuma dama kafin ka buga da buhu. If you’re looking to lose weight, restrict yourself to one shake per day. Gwada da ciwon uku a rana a lokacin da ka so don samun fi girma yayin da gina tsoka.

Protein ne kafuwar wata tsoka gini rage cin abinci. Protein is essentially what constitutes muscles. Idan ba ka samar da isasshen furotin, tsoka taro zai zama da wuya a samu. Two-thirds of your meals and snacks should incorporate lean proteins to ensure your body has an ample supply to draw upon.

Tip! When muscle building, be sure to have a lot of protein. Tsokoki an hada da gina jiki, haka ta kasancewa ne key kara your ƙarfi.

Compound exercises are a great way of getting a full-body strength training session into a short amount of time. These types of exercises utilize many different muscle groups in one lift. Take the standard press; it works your triceps, chest and shoulders all at once.

It should be clear now that bodybuilding and improving your appearance is easier than you realized. You do have to put in some effort, but you will soon be on your way to a stronger, more attractive body and greater levels of self-confidence if you make use of this article’s suggestions.