5 Mafi Kyawun Nasihu Ga kinan Samari Masu Tooƙarin Samun tsoka

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Karka Rasa

Gida Lafiya Amfanin abinci Fitness Fitness oi-Ma'aikata Ta Soumik Ghosh a kan Yuli 18, 2018

Duk yadda ka kira kanka mai cin riba, mai daukar hankali, ko fata kawai, bari mu fada maka cewa ba kai kadai bane. Yawancin samari da yawa daga can suna ƙoƙari don ɗaukar nauyi mai nauyi kuma sami ƙarfin tsoka.



Wasu suna da'awar cewa yawanci ana bayyana girman jikin ne ta hanyar kwayoyin halitta / DNA, wanda ke nuna cewa idan an haife ku da fata, to tabbas kuna iya kasancewa a haka har abada.



5 Mafi Kyawun Nasihu Ga kinan Samari Masu Tooƙarin Samun tsoka

Yi haƙuri don faɗi, amma wannan maganar banza ce! Kwayar halittar ku ba ta da wani tasiri a girman jikin ku da kuma yadda murkar ku ta zama. Tabbas mutane na sihiri zasu iya sanya tsoka kuma suyi nauyi, koda kuwa suna da saurin rayuwa. Gaskiya ne cewa da yawa daga cikin siraran maza masu wahala suna fuskantar matsaloli wajen ɗaga nauyin jikinsu.

Amma alhamdulillahi, yin larura da haɗuwa da canje-canje dangane da salon rayuwar ku, halaye na cin abinci da tsarin motsa jiki na iya taimaka muku a cikin tafiyar ku zuwa samun nauyi da tsoka da sauri.



Dole ne kawai ku kusanci abubuwan da suka dace ta hanyar da ta dace idan kun riga kun kasance to watakila ɗan bambanci. yaya? Bari mu dauke ku ta hanyar abubuwan mahimmanci wadanda samari ke bukatar su bi ta don samun karfin tsoka.

Anan akwai Nasihu 5 don samari masu fata don samun tsokoki

  • Rage Damuwa
  • Ku Ci Babban
  • Bar Taka mai nauyi
  • Morearin Ruwa Mai yawa
  • Barci ya isa

1. Shawo Damuwa

Abin da yake da ƙalubale a gare ku a yanzu yana iya zama yawancin farawar samari. Amma to, dole ne ku fara wani wuri, dama? Kawai shawo kan wannan tsoron kuma ku tafi dashi-bari ya zama da wuya a farkon, amma kar a manta da nasarar da ke ƙetaren ɗaya.

Maimakon ka yarda da ƙalubalen, ka fara ƙalubalantar iyakokin ka maimakon haka. Nemi dalilin ku bari ya yi kururuwa da kanku, 'Zai faru.' Yarda da ni, za ku ji mamakin da zarar kun ci burinku na farko, kuma za ku waiwayi irin ci gaban da kuka samu.



2. Ci Babban

Kuna buƙatar cin abinci da yawa. Jikinmu yana buƙatar rarar adadin kuzari don ɗauka kan fam da haɓaka waɗannan tsokoki. Fara farawa da ƙara ƙarin adadin kuzari 500 zuwa abincin yau da kullun, kuma ci gaba da yin hakan har sai kun gamsu da ƙimar da kuka samu. Abinci kamar su nama mai laushi da waɗanda ke da kuzari suna ba da kyakkyawan sakamako.

3. A daga nauyi

Don inganta haɓakar tsoka, yana da mahimmanci don ɗaga nauyi waɗanda suke da nauyi sosai don dakatar da ku a gaban ko a sau 6 zuwa 12 a kowane saiti. Don tsokoki na kirji su yi yawa, gwada saitunan bench-latsa 3-5 don sa ido kan manyan ƙungiyoyin tsoka. Kuma don quadriceps, tafi tare da squats.

4. Yawaita Ruwa

Akwai madadin: Koyi soyayya da shan ruwa da yawa. Wataƙila ba za ku sani ba amma ruwa yana ɗauke da kusan kashi 70 na ƙwayoyinku. Don haka babu wani abin da ke da ma'ana kamar ruwa idan ya zo ga gina manya-manyan tsokoki. Sha, aƙalla, kusan galan na ruwa kowace rana.

5. Barci ya isa

Kar a yi watsi da dabara ta bacci. Yayinda yake bacci, jikinka yakan gyara kansa daga duk damuwar da motsa jiki ke samu. More kimiyance, kwakwalwa ta pituitary gland shine yake sake girma hormones yayin da muna barci da wadannan, a sama, drive tsoka gyara da kuma ci gaban. Don mafi kyawun riba dangane da nauyi da ƙarfin jiki, yi nufin mafi ƙarancin barci na awa bakwai kowane dare.

A ƙarshe, Jagoran Trainingaukar Nauyin San Fata na kinan fata

Kasancewa saurayin fata, da zarar ka sami kayan yau da kullun kuma yanzu kana son samun karfin tsoka, yana da mahimmanci don sanya horon nauyi wani babban sashi na tsarin tafiyar da aikin ka.

Babu buƙatar zama beran wasan motsa jiki don hakan. Yin yawo na wasu mintuna 45 masu kyau zuwa awa 1 kowane zama ya isa. Ottarshe, yana game da yin motsa jiki na motsa jiki sau uku a kowane mako kuma zaka iya tsayawa kan hakan ta hanyar yin waɗannan atisayen masu zuwa a tsari na 1 zuwa 3 don sau 8 zuwa 12:

  • Squats
  • Bench latsa
  • Lankwasa kan layuka
  • Bicep curls
  • Trara ƙarfe uku
  • Calan maraƙin

Don haka, yanzu ya zama dole ya bayyana yadda samari ma zasu iya samun tsoka. Ta yaya zasu iya yagewa, suna da manyan makamai kuma suyi taushe. Kawai kawai ku ci lafiyayye, kuyi bacci mai kyau kuyi aiki akai-akai.

Raba tafiyarku na gina tsoka tare da mu ta hanyar barin tsokaci a ƙasa. Idan kuna da wata shawara a gare mu, ku kyauta ku kawo wannan ma.

Naku Na Gobe