Darasi mafi kyau da kari don Massara Muscle

Wadatacce

• Motsa jiki don samun tsoka
• Kari don samun tsoka
• Abin da za a ci don gina tsoka
• Me yasa wasu mutane suke daukar dogon lokaci kafin su sami tsoka?

Hanya mafi kyau don kara yawan tsoka da sauri shine motsa jiki kamar horar da nauyi da kuma cin karin abinci mai wadataccen furotin.

Cin abinci mai kyau a lokacin da ya dace, hutawa da bacci suma nasihohi ne masu mahimmanci ga waɗanda suke son ƙaruwa da ƙwayar tsoka saboda a lokacin bacci ne ake samar da sabbin ƙwayoyin tsoka.

Motsa jiki don samun tsoka

Mafi kyawun motsa jiki don samun ƙarin tsoka shine tsayin daka, kamar ɗaga nauyi, horar da nauyi, ko zane-zane, misali. Yakamata ayi su kusan sau 4 zuwa 5 a mako, tare da haɓaka ci gaba cikin ƙarfin juriya da ƙarfi.

Gwajin nauyi da Jiu Jitsu kyawawan motsa jiki ne waɗanda ke haifar da ƙaruwa cikin ƙwayar tsoka da sauri. Wadannan darussan da isasshen abinci suna tabbatar da samuwar karin zaren tsoka, wanda ke bayar da tsoka mai karfi da kuma karuwar girmanta, banda sauran fa'idodi, yana inganta kyanwar jiki.

Atisayen da basu da ƙimar yawan tsoka sune motsa jiki, kamar su iyo aerobics na ruwa, misali. Waɗannan sun fi dacewa da asarar nauyi kuma ba don samun ƙwayar tsoka ba. Kyakkyawan mai koyar da motsa jiki ya kamata ya iya nuna waɗanne ne mafi kyawun motsa jiki da aka nuna don kowane harka.

Kari don samun tsoka

Don samun ƙarin tsoka da sauri, haka nan za ku iya saka hannun jari a cikin amfani da abubuwan gina jiki kamar su BCAA da Whey Protein, misali. Amma yana da matukar mahimmanci a sha wadannan abubuwan tare da ilimin likita ko masanin abinci mai gina jiki saboda yawan yin hakan na iya lalata aikin kodan.

Duba kyakkyawan misali na ƙarin kayan gida wanda ke taimakawa inganta sakamakon motsa jiki.

Abin da za a ci don gina tsoka

Duk wanda ke son samun karin tsoka to ya kamata ya ci abinci mai gina jiki mai kyau a kowace rana, domin kuwa suna kama da tubalin tsoka. Wasu misalan waɗannan abincin sune nama, ƙwai da cuku. Duba ƙarin misalai ta latsa nan.

An ba da shawarar cin kusan 2g na furotin don kowane kilogram na nauyin jiki. Misali: idan mutum yakai nauyin kilogiram 70, yakamata ya sha kusan g 100 na furotin a kowace rana don ƙara yawan tsokar jikinsa, ko dai a cikin abinci ko kuma amfani da abubuwan kari.

Duba dubaru daga masaniyar abinci mai gina jiki Tatiana Zanin don sanin abin da za ku ci kafin, lokacin da kuma bayan aikinku don haɓaka tsokoki:

Me yasa wasu mutane suke daukar dogon lokaci kafin su sami tsoka?

Wasu mutane suna da sauƙi don samun ƙwayar tsoka fiye da wasu. Wannan ya faru ne saboda tsarin halittar mutum, wanda shine nau'in jikin da yake da shi, wanda ya sha bamban daga wani jinsi zuwa wani.

Misali, wasu na da siriri sosai kuma ana iya ganin gabobin kasusuwa cikin sauki, wasu sun fi karfi, ko da ba tare da motsa jiki ba, yayin da wasu suka fi kiba, da karancin tsoka da yawan kitse. Don haka, waɗanda suka fi ƙarfin halitta suna iya samun ƙarfin tsoka fiye da waɗanda suke da sirara sosai.

Duk da waɗannan bambance-bambancen, kowa na iya samun ƙarin tsoka. Don yin wannan, kawai ayi aikin da ya dace da abinci mai cike da furotin.