Idan kuna son gina tsoka, ba kawai kuna buƙatar yin aiki tuƙuru akan ƙarfin horo ba, har ma kuna buƙatar zaɓar hanyar da ta dace.A yau, za mu raba shawarwari 5 don gina tsoka don ku iya motsa jiki da kyau!

1. A hankali haɓaka matakin nauyi kuma kuyi ƙoƙarin karya ta hanyar PR na ku

A cikin dakin motsa jiki, sau da yawa muna ganin wasu mutane a farkon don zaɓar nauyi mai nauyi, sa'an nan kuma ba za su iya yin wasu lokuta don daina ba.A gaskiya ma, hanyar da ta dace ya kamata ta kasance a hankali ƙara yawan nauyin nauyi da kuma ƙalubalanci iyakokin su, don inganta girman tsoka

PR yana nufin matsakaicin nauyin horo na ƙarfin al'ada, nauyin iyaka na sirri.Lokacin gina tsoka, karuwa a cikin nauyi yana ba da damar tsokoki don samun zurfafawa mai zurfi, yana ba ku damar samun ƙarin horo.Don haka, ana ba da shawarar cewa ku yi ƙoƙarin karya ta hanyar PR ɗin ku a cikin horo, kamar haɓaka nauyi da ƙara yawan ƙungiyoyi.

2, shirya sau 2-3 a mako kitsen motsa jiki na motsa jiki

A lokacin gina tsoka, kuma ya zama dole a sarrafa kitsen jiki don guje wa tara mai yayin gina tsoka.Kuma motsa jiki na motsa jiki shine hanya mafi kyau don goge kitse, amma kuma don inganta ƙarfin huhu, ƙarfafa juriya na jiki, bari ku motsa jiki mafi kyau.

Ana ba da shawarar a shirya motsa jiki na motsa jiki sau 2-3 a mako, kamar tsere, keke, iyo, da dai sauransu, da kuma sarrafa lokaci a kusan minti 30 kowane lokaci.Koyaya, yana da mahimmanci a lura cewa akwai buƙatar kasancewa aƙalla sa'o'i 6 tsakanin cardio da horon ƙarfi.

3. Horo da super teams

Horon Supergroup al'ada ce ta haɗa motsa jiki biyu ko fiye daban-daban tare don ci gaba da horo.Wannan zai iya ƙara ƙarfin horo da inganta daidaitawar tsokoki.Misali, zaku iya hada matsi na benci da turawa don manyan saiti.

4. Samun isasshen furotin

Protein shine tushen ginin tsoka, don haka kuna buƙatar samun furotin mai yawa.Gabaɗaya, kuna buƙatar cinye kusan gram 2 na furotin a kowace kilogram na nauyin jiki, kamar: 50KG na mutane suna buƙatar ƙara 100g na furotin a rana.

Abubuwan da ke cikin furotin na abinci daban-daban sun bambanta, za ku iya zaɓar ƙirjin kaza, qwai, kifi da sauran abinci mai gina jiki ko furotin foda da sauran hanyoyin da za a iya karawa.

5. Ƙara yawan adadin kuzari kuma ku ci abinci da yawa

Gina tsoka yana buƙatar makamashi mai yawa don inganta ci gaban tsoka, kuma tushen makamashi shine adadin kuzari.Don haka, kuna buƙatar ƙara yawan adadin kuzari (calories 300 zuwa 400 mafi girma fiye da yadda aka saba), ku ci mai tsabta, ku guje wa abinci mara kyau, ku ci abinci da yawa a lokaci guda, sau da yawa don ƙara yawan sha don tabbatar da cewa tsokoki suna da isasshen abinci. na gina jiki da samar da makamashi.

Waɗannan su ne jagororin ginin tsoka na 5 da aka sani, Ina fatan zaku iya ta hanyar da ta dace, ingantaccen ginin tsoka, don su sami ƙarfi.