Wasanni da kuma Fitness, Gina tsoka
Jirgin kasa zuwa kasa, ko yadda za a zama babban
Duk wani dan wasa, ko ya ziyarci dakin a mako ko a 'yan shekaru, shi ne saba da sabon abu daga cikin rabo na horo sake zagayowar ranar hudu Manuniya: horo a kan taro, da jimiri, da kuma ƙarfi taimako. Yana ba a ɓõye, kuma lalle wannan rabo ne wajen sabani kuma yawanci ana amfani da sabon shiga, ko "snowdrops", kamar yadda wani mafi gogaggen dan wasa fahimci cewa babu wanda zai iya zama babu sauran. Big tsokoki ba cika a lokacin da ka yi rauni; idan kana m isa, ba za ka iya aiki tare da iyakar yadda ya dace da kuma a kan haka. Amma sa'an nan za mu yi magana na musamman game da yadda za a fararwa da sauri nauyi sa, musamman muhimmanci wannan ne domin mafari Bodybuilders.
Rule daya: zinariya uku
Da farko kana bukatar ka tuna cewa ba shi yiwuwa a sami wani babban adadin tsoka, idan ka yi kawai a kan simulators! Nemi shawara daga wani daga cikin regulars na cikin zauren, kuma ya zan amsa muku cewa mafi kyau horo a kan nauyin da shi: benci latsa, squat kuma deadlift.
Ideal motsa jiki a kan nauyi ya kamata duba wani abu, kamar wannan:
Darasi \ Approach | 1 m | m 2 | m 3 |
Barbell benci latsa | 6-8 reps | 8-12 reps | maimaitawa matsakaicin |
Squats | 8-10 reps | 10-12 reps | maimaitawa matsakaicin |
deadlift | 6-8 reps | 12-14 reps | maimaitawa matsakaicin |
Plus, kafin kowane motsa jiki ya kamata a yi a dumi-up m da 10-12 maimaitawar tare da wani blank hatimi.
Rule biyu: maida lokaci
Akwai hanyoyi da yawa don hanzarta aiwatar da tsoka dawo a bãyan wani ƙarfi horo, kamar:
- rana barci. Bugu da kari zuwa cikakken dare ta barci, wanda ya wuce wa a kalla takwas hours, za ka iya zaɓar jikinka daya more hutu a kawai sa'a daya. Wannan zai bugun sama da anabolic da kuma tafiyar matakai na rayuwa.
- wanka ko zafi baho. An dade an lura cewa thermal jiyya zuwa ta da tsoka dawo da kuma sauran amfani tasiri overall kiwon lafiya.
- Zuzzurfan Tunani. A rabin awa tunani, cewa shi ne, jihar na kula da cikakken shakatawa na jiki, kuma yana taimakonka ka kara da kudi na tsoka farfadowa.
Da ake ji wadannan uku sauki dabaru rage lokaci yana daukan tsokoki shakata, game da sau biyu, amma ka tuna cewa a cikin wani hali ba shi yiwuwa, don horar daya tsoka kungiyar fiye da sau daya a cikin kwanaki biyu.
Rule uku: dace abinci mai gina jiki
Kuma wanda mafi takaice dai kari da cewa ya zama almara a wani dakin. Shi ba zai yiwu ga sauri samun tsoka taro idan kana mai gina jiki. An dan wasa wanda yake so ya samu mafi daga kowane daga cikin horo, ya kamata a ciyar akalla hudu ko sau biyar a rana, tare da rabo daga sunadarai, fats da carbohydrates a farkon matakai na horo ba kome.
Saboda haka, motsa jiki da free nauyi a cikin wani yini cike da sauran da kuma ci kowane falke lokacin - cewa ke duk sauki mulki mafi tasiri da iko motsa jiki a kan nauyi, shi ne mafi alhẽri cewa ba ka sa ma mafi digiri na biyu-jock dan wasa!
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