Cikakken Jagorar ku don Yin Bulking

Wadatacce

• Menene Bulking?
• Yadda Bulking ke Aiki
• Yaya Tsawon Lokaci Ya Kamata Ya Yi Girma?
• Ta yaya kuka sani idan yakamata ku gwada bulking?
• Me Ya Kamata Kallon Abinci?
• Kari
• Shin Kuna Bukatar Ganin Mai ba da abinci mai gina jiki lokacin da ake yin bulking?
• Menene Tsarin Aiki na Aiki Mai Kyau yayi kama?
• Binciko Ci gaba Yayin Bulking
• Me Ya Faru Bayan Ka Kammala Bulking?
• Bita don

Ra'ayin al'umma cewa yakamata a keɓe dumbbells da injin horar da ƙarfi kawai don bros na motsa jiki kuma abubuwan da ke tattare da su sun mutu kuma an binne su kamar tatsuniyar cewa ranakun hutu na marasa ƙarfi ne. Amma duk da cewa ɗakin nauyi ya zama mahaukaciyar gumi ga kowa, ra'ayin bulking da zama muscular AF har yanzu ana ɗaukarsa azaman aikin wannabe Arnolds da masu gyaran jiki na bikini.

A zahiri, bulking na iya zama dabara mai amfani a cikin tafiyar motsa jiki, ko kun kasance sabon motsa jiki ko kun bugi bango tare da PRs ɗin ku. Ga abin da kuke buƙatar sani game da bulking, ciki har da yadda ake girma da lafiya, da shawarwarin abinci da shawarwarin motsa jiki waɗanda zasu taimaka muku samun manyan nasarori a sashin tsoka.

Menene Bulking?

A taƙaice, bulking ya haɗa da haɓaka nauyin jiki da ƙwayar tsoka ta hanyar ƙara yawan abincin ku na caloric da kuma yin horo na ƙarfafa akai-akai a kan wani lokaci na musamman, in ji Ryan Andrews, R.D., C.SC.S., babban masanin abinci mai gina jiki don Daidaitaccen Nutrition.

Dalilan da mutum zai iya son tarawa ya bambanta, amma ya zama gama gari don ɗaukar aikin don isa ga takamaiman nauyi don wasanni, kamar CrossFit, ɗaga nauyi, ko gina jiki, ko - a cikin yanayin wasu mata - don gina ganima, in ji Jaclyn Sklaver, CNS, CDN, LDN, wanda ya kafa Abincin Abinci. "Idan kuna son gina gindi, za ku ci - dole ne ku ciyar da shi," in ji ta. "Kuma butt ba wai kawai ya zo daga yin motsa jiki ba."

Yadda Bulking ke Aiki

Fahimtar yadda ake girma yana buƙatar fahimtar ilimin kimiyyar haɓakar tsoka. Haɓaka tsoka aiki ne mai wahala a jikin ku, kuma adadin kuzari yana ba da mahimmancin kuzari don aiwatar da aikin. Don ƙirƙirar tsoka, kuna buƙatar kasancewa cikin yanayin anabolic, ma'ana jiki yana da isasshen man fetur da kuzari don ginawa da gyara kyallen takarda, gami da tsoka. Lokacin da ba ku cikin ragin adadin kuzari, kuna fuskantar haɗarin shiga cikin yanayin catabolic (lokacin da jikin ku ke rushe kitse da tsoka) da gluconeogenesis (lokacin da jikin ku ke amfani da hanyoyin da ba na carbohydrate ba, kamar furotin daga tsokar ku, don man fetur), in ji Sklaver. "Yawancin adadin kuzari da kuke ci, yawan man da kuke da shi kuma ba ku da damar zama catabolic," in ji ta.

Bugu da ƙari, lokacin da kuke ƙarancin ƙarancin kalori (cin ƙarancin adadin kuzari fiye da yadda kuke ƙonawa), zaku iya sanya damuwa a jiki, wanda zai iya sa jiki ya samar da cortisol - hormone catabolic wanda ke rage testosterone kuma yana iya zama sanadin rushewar furotin tsoka, yana ƙara Sklaver. Lokacin da kuke cin ƙarin adadin kuzari, kuna kuma cin ƙarin abubuwan gina jiki waɗanda ke taka muhimmiyar rawa a tsarin gina tsoka, in ji Andrews. (Ko da yake shine mai yiwuwa girma tsoka ba tare da kasancewa cikin rarar caloric ba, Sklaver ya lura cewa galibi yana faruwa ne kawai a cikin masu ɗagawa saboda sabon motsawar motsa jiki sabo ne ga jikinsu kuma zai haifar da raguwar ci gaban tsoka.)

Domin juya waɗannan karin adadin kuzari zuwa ƙwayar tsoka da ke dawwama, kuna buƙatar zama horo mai ƙarfi. FYI, lokacin da kuka ƙarfafa horo, hakika kuna haifar da lalacewa ga tsokoki; a sakamakon haka, jikinka yana fara aikin gyarawa da haɓakar tsoka da aka sani da ƙwayar tsoka da furotin, in ji Skalver. A lokacin wannan tsari na rayuwa, hormones testosterone da insulin-like growth factor-1 (IGF-1, wani hormone wanda ke inganta ci gaban kasusuwa da nama da ci gaba) ya gaya wa tauraron dan adam sel (masu gabatar da ƙwayoyin tsoka) don zuwa ga tsoka mai lalacewa da kuma zuwa fara sake gina shi da furotin. "Idan ba tare da horon ƙarfi ba, zai yi wahala ku gina ko riƙe ƙwayar tsoka," in ji ta. (FYI, ka iya gina tsoka tare da motsa jiki na jiki, kuma, yana ɗaukar wasu ƙarin aiki da horo a hankali.)

Yaya Tsawon Lokaci Ya Kamata Ya Yi Girma?

Kamar dai dalilai na yin girma, yawan lokacin da yawa ya dogara da mutum. Idan kafin wannan yunƙurin, ba ku taɓa shiga cikin ɗakin nauyi ba kuma ana amfani da ku don cin abinci mai matsakaici don jikin ku, zaku iya ganin sakamako da sauri fiye da pro saboda waɗannan canje -canjen gaba ɗaya sabbin abubuwan motsa jiki ne a jikin ku, in ji Andrews. "Gabatar da horo na ƙarfi da cin ƙarin abubuwan gina jiki- da abinci mai kalori, jiki kawai zai iya fara dannawa, kuma kuna samun nauyi kaɗan kaɗan fiye da wanda ke horar da gaske da ƙarfi na dogon lokaci kuma jikinsu ya riga ya yi yawancin abubuwan da aka saba da su, ”in ji shi.

Gabaɗaya, kodayake, lokacin ƙwanƙwasawa yana ɗaukar kusan watanni uku, wanda ke ba ku damar samun nauyi a hankali (gami da ƙwayar tsoka) * kuma * ku yi nauyi a wurin motsa jiki, in ji Sklaver. A gaskiya ma, binciken da aka buga a cikin Jaridar Duniya ta Kimiyyar Motsa jiki ya nuna cewa yin zaman horo na ƙarfin jiki guda uku a mako guda na makwanni takwas ya haifar da karuwar 2 lb kawai na ɗimbin yawa, ƙaruwar kashi 11 cikin ɗari na ƙarfin bugun kirji, da ƙaruwar kashi 21 cikin ɗari na ƙarfin tsattsauran ra'ayi.Wannan shine dalilin da ya sa yana da mahimmanci a ci abinci da horarwa akai -akai don samun tsokar da ake gani da kuma yin aiki har zuwa manyan nauyi, in ji ta.

Ta yaya kuka sani idan yakamata ku gwada bulking?

Bulking ba don kowa bane. Kafin ka ƙara yawan adadin kuzari da buga motsa jiki kowace rana, kana buƙatar samun wasu halaye na asali a wurin. Idan abincinku ba shi da daidaituwa kuma kuna rayuwa cikin sauri ko sarrafa abinci - ba furotin mai inganci, fiber, da 'ya'yan itatuwa da kayan marmari iri -iri - yi la'akari da aiki don ƙirƙirar waɗannan halayen lafiya da farko, in ji Andrews.

Andrews ya ce "Yin tausa ya ɗan bambanta, kuma dole ne ku saba wa wasu alamun jikin ku wani lokacin inda kuke cin abinci, kamar ci gaba da cin abinci lokacin da kuke jin daɗi," in ji Andrews. "Don haka idan wani baya cikin ingantaccen tsari, daidaitaccen yanayi, zai iya haifar da wasu hauhawa da faduwar gaba da cin abinci a cikin daji."

Kuma idan kuna da tarihin cin abinci mara kyau ko kuma ku kasance masu saukin kamuwa da shi, Andrews yana ba da shawarar yin aiki tare da ƙwararren masanin kiwon lafiya da kuka dogara don tabbatar da cewa kun cika lafiya kuma ba tare da wani tashin hankali ba, canjin nauyi na kwatsam.

Me Ya Kamata Kallon Abinci?

Mataki na farko na yadda ake haɓaka girma ya haɗa da kallon abincin ku. Don samun babban #samun riba, kuna buƙatar kasancewa cikin ragin caloric, ma'ana kuna cinye adadin kuzari fiye da yadda kuke kashewa a kullun. Kuma don tabbatar da cewa ƙarin kuzarin yana canzawa zuwa tsoka, kuna buƙatar tsayawa kan shirin horo na ƙarfi, in ji Sklaver (amma ƙari kan yawan motsa jiki a cikin ɗan kaɗan). Ga mata, wannan yana nufin cin ƙarin ƙarin adadin kuzari 250 zuwa 500 a kowace rana na lokacin ƙwanƙwasawa, amma duk ya dogara da metabolism. “Wasu mata na iya cin calories 2,800 a rana, wasu kuma a 2,200 kacal. Duk ya dogara, amma tabbas dole ne ku kasance cikin ragi, ”in ji ta. (Don gano jimlar kuɗin ku na yau da kullun - TDEE, ko adadin adadin kuzari da kuke ƙonawa yau da kullun dangane da tsayin ku, nauyi, shekaru, da matakin aiki - kafin ku fara bulking, gwada lissafin kan layi.)

Don bugun waɗancan sabbin burin na kalori, Andrews ya ba da shawarar farawa tare da jinkirin, sauƙaƙan canje -canje maimakon maye gurbin abincin ku gaba ɗaya. Andrews yayi bayanin cewa "Yawancin mutane suna yin ɗan ƙaramin abu yayin da kawai suke buƙatar damuwa game da abu ɗaya vs. duk ranar su da rayuwarsu gaba ɗaya sun bambanta daga yanzu," in ji Andrews. Mataki na farko: Cin abinci har sai kun ƙoshi a kowane abinci. Idan kun gama cin abincin ku amma har yanzu kuna tunanin zaku iya cin ɗan ƙaramin abu, ku tafi. Ga wasu mutane, hakan na iya isa ya fara yin kamari, in ji shi.

Idan wannan bai yi abin zamba ba, kodayake, fara ƙara ƙarin hidima ga karin kumallo, abincin rana, abincin dare, ko abun ciye -ciye. Samun dankalin turawa mai dadi don abincin dare? Zuba wani akan farantinka. Chugging furotin girgiza bayan motsa jiki? A sha karin oza huɗu. Bayan haka, auna ci gaban ku kuma yanke shawara idan kuna buƙatar ɗaukar ƙarin tashin hankali, in ji shi.

Idan tafiya tare da kwarara ba shine jam ɗin ku ba, zaku iya ɗaukar madaidaicin hanyar yin amfani da ƙima ta hanyar lura da adadin kuzari da macro. Bi ƙa'idodin Sklaver masu sauƙi (ko ƙididdiga ta kan layi kamar wannan ko wannan) don koyan buƙatun ku na abinci yayin da kuke tarawa:

• Calories: Nauyin jiki a cikin lbs x 14 ko 15
• Protein (g): Nauyin jiki a cikin lbs x 1
• Carbohydrates (g): Nauyin jiki a cikin lbs x 1.5-2.0
• Fats (g): Sauran adadin kuzari

Amma shayar da kanka tare da adadin adadin kuzari na iya jin kamar aiki (ba a ma maganar ba, yana iya jin daɗi a gare ku). Abin da ya sa duka Sklaver da Andrews ke ba da shawarar cin kitse mai ƙoshin lafiya, kamar su goro, kwakwa, man shanu, da avocados saboda kitse yana ninka adadin kuzari a kowace gram kamar furotin da carbs. Fassara: Za ku tara ƙarin adadin kuzari tare da ƙarancin abinci da ke cika ciki.

Andrews ya ce "Idan wani ya ci babban salatin kabeji mai ɗanɗano tare da ɗanyen kayan marmari daban -daban, wannan abinci ne mai yawa kuma suna iya jin sun ƙoshi da gaske, amma yana ba da ƙarancin kalori da furotin gabaɗaya," in ji Andrews. "Kwatanta wancan da kwanon sawu mai cike da kwayoyi da busasshen 'ya'yan itatuwa-wani abu mai kalori mai yawa da furotin-wanda zai iya zama sauƙin ci ga wasu mutane." (Har ila yau mayar da hankali kan waɗannan sauran abinci masu lafiya amma masu yawan kalori.)

A gefe guda, ba kyauta bane don cin duk abincin sarrafawa da soyayyen da kuke so. Har yanzu kuna son bin ƙa'idodin ƙa'idodin cin abinci mai ƙoshin lafiya - bugun adadin furotin ɗin ku, samun ɗimbin abubuwan gina jiki, da tabbatar kuna samun isasshen mahimmin kitse, in ji Sklaver. "Ba za ku zama zubar da shara ta mutane ba," in ji ta. “Ciwon zuciya har yanzu abu ne. Cholesterol har yanzu abu ne idan kun kasance mai girma. " Don haka lokacin da kuka zaɓi waɗanne kitsen da ya cancanta a kan farantin ku, zaɓi don yanke nama mai ɗaci da kitse na shuka, in ji Sklaver. (Mai Alaƙa: Jagorar Mafari don Shirya Abincin Jiki da Gina Jiki)

Tare da duk wannan yunƙurin, wataƙila za ku lura da wasu canje -canje a cikin tsarin narkar da abinci, gami da jin daɗin cikawa da samun ƙarin hanji, in ji Andrews. Bugu da ƙari, wataƙila za ku sami mafi sauƙin lokacin buga adadin fiber ɗinku da samun mahimman abubuwan ƙoshin abinci waɗanda wataƙila kun rasa a baya, in ji Sklaver.

Kari

Lokacin da kuka yi yawa, Sklaver koyaushe yana ba da shawarar ɗaukar ƙarin furotin wanda ke da aƙalla gram 25 na cikakken furotin kowace hidima, wanda shine adadin da ake buƙata don jikin ku ya fara amfani da furotin don ginawa da gyara tsoka, tsarin da aka sani da furotin tsoka. kira (MPS). Idan kuna amfani da ƙarin furotin na tushen shuka, Sklaver yana ba da shawarar ƙarawa tare da leucine, muhimmin amino acid wanda ke harbi MPS wanda aka samu a cikin adadi kaɗan a cikin tushen furotin na tushen shuka fiye da na dabbobi, a cewar wani bincike a cikin mujallar Abubuwan gina jiki.

Bai kamata ku adana girgiza furotin ku ba kawai don aikinku na yau da kullun, ko dai. Yayin da ake yin bulking, kuna son samun isasshen adadin furotin yaɗu a cikin yini, in ji Sklaver. Ta ba da shawarar yin girgiza furotin whey yayin karin kumallo, a cikin mintuna 30 na kammala motsa jiki, ko kafin kwanciya don hana catabolism yayin bacci, muhimmin tsari na gyara ga jikin ku (da gina tsoka) wanda ke buƙatar furotin da kuzari, in ji Sklaver.

Amma idan ka manta da shirya foda kuma ba za ka iya yin girgiza a kan tafiya ba, kada ka doke kanka a kansa. Andrews ya ce "Ina son ganin wani yana cin abinci a sarari a ko'ina cikin yini, kowace rana, mai wadataccen furotin, maimakon fifita fifikon furotin nan da nan kafin ko bayan motsa jiki," in ji Andrews. Kuma ku tuna: Haɗuwa da furotin ba abin buƙata bane, amma hanya ce mai sauƙi da sauƙi don yin aiki da hanyar ku don buga adadin ku, in ji Andrews. (Dubi: Ga Yawan Protein Ya Kamata Ku Ci Kowace Rana)

Creatine na iya taimaka muku cimma burin ku na swole, suma. Ƙarin zai iya taimaka wa mutane su horar da karfi, yiwuwar taimaka musu su sami karin tsoka, kuma zai iya ɗaukar ruwa a cikin ƙwayoyin tsoka, wanda zai iya inganta nauyin nauyi, in ji Andrews. Don murƙushe waɗancan ribar, ɗauki gram 3 na creatine kowace rana, in ji Sklaver.

Shin Kuna Bukatar Ganin Mai ba da abinci mai gina jiki lokacin da ake yin bulking?

Amsar a takaice kuma mai dadi tabbas ce. Kodayake zaku iya samun bayanai da yawa game da bulking da abinci mai gina jiki (hi -dama anan!) Akan intanet, ƙwararre zai ba ku keɓaɓɓun, ingantattun tsare -tsaren abinci - da ƙari. Sklaver ya ce "Za su taimaka muku wajen sarrafa abincin ku, su ba ku lissafi kowane mako, su yi muku magana game da ƙalubalen da kuke fuskanta, su ba ku sabbin girke-girke, da kuma mai da hankali kan aikinku," in ji Sklaver. "Wasu mutane kawai suna shiga suna yin ɗimbin yawa kuma suna tunanin, 'Zan ci duk abin da nake so in sanya nauyi,' kuma ba haka ba ne yadda kuke yi."

Menene Tsarin Aiki na Aiki Mai Kyau yayi kama?

Yi haƙuri, ba za ku iya cin ƙarin abinci mai kalori ba kuma ku tsallake yatsun ku don ku zama kufai kamar Jessie Graff-kuna buƙatar yin aiki da ɗaga nauyi akai-akai, in ji Sklaver. A wannan yanayin, cardio yana aiki akan ku da burin ku yayin da kuke da yawa, kamar yadda ƙarin adadin kuzari mai ƙona kalori, yawancin abincin da za ku ci don cika shi, in ji ta. (Lura: Cardio bazai da kyau ga bulking, amma shi shine wani muhimmin sashi na kiyaye lafiyar zuciyar ku.) Duk da yake, eh, zaku iya gina tsoka tare da motsa jiki-kawai, ba sune mafi kyawun hanyar saduwa da manyan burin ku ba. Sklaver ya ce "Ba za ku so yin yawa ba kuma [kawai] ku yi yoga," in ji Sklaver. "Sannan [waɗancan adadin kuzari] na iya sauƙaƙewa zuwa kitse mai yawa maimakon jujjuyawar jiki."

Ire -iren wasannin motsa jiki da za ku yi kowace rana ya dogara da adadin lokacin da kuke da 'yancin yin amfani da famfon ƙarfe. Idan za ku iya sassaƙa kwanaki uku kawai a mako a cikin jadawalin ku don horarwa, ya fi dacewa ku yi cikakken motsa jiki a kowane lokaci don buga kowace tsoka akai-akai-mahimmin mataki na samun tsokoki don girma, in ji Sklaver. Idan kuna shirin motsa jiki huɗu ko fiye a mako, yana da kyau ku raba shi kuma ku yi aiki da ƙafafunku, kafadu, gindinku, baya, da sauransu - muddin kuna horar da kowace ƙungiyar tsoka fiye da sau ɗaya a mako. (Duba wannan cikakkiyar jagorar zuwa ayyukan motsa jiki da jagora don ƙirƙirar shirin motsa jiki na tsoka.)

Kuma babu wata hanya mafi sauƙi don ganin sakamakon da kuke son cimmawa fiye da bin tsarin keɓaɓɓu, wanda aka ƙera. Sklaver ya ba da shawarar haɗuwa da mai ba da horo wanda ke da asali da ƙarfi da kwaskwarima ko kimiyyar motsa jiki - mutanen da suka fahimci ƙa'idodin kimiyya bayan samun tsoka da ƙarfin horo. "Kawai shiga cikin dakin motsa jiki da yin aiki yana da kyau kuma duka, amma da zarar kun bi wannan shirin [daga ƙwararru], wannan shine lokacin da kuka ga sihiri," in ji ta.

Da sihiri? Ƙarfi mai ƙarfi, ɗaga sauƙin sauƙi, da sabbin PRs, in ji Sklaver. Tare da waɗannan canje -canje a cikin motsa jiki, zaku iya lura da wasu canje -canje a cikin jiki ma. Lambar da ke kan sikelin za ta iya ƙaruwa, kuma wando na iya zama da ƙarfi a kusa da quads ko wasu sassan jikin ku daga karuwar ƙwayar tsoka. Amma kuma, sakamakon ya bambanta daga mutum zuwa mutum, kuma idan kai mutum ne mai ƙwaƙƙwaran dabi'a, har yanzu kuna iya kasancewa a gefe a ƙarshensa, in ji ta.

Binciko Ci gaba Yayin Bulking

Sklaver baya son masu kyan gani su kalli sikelin a matsayin duk-gaba da ƙarshen duk ci gaban da kuka samu, amma tana ba da shawarar yin awo sau biyu a wata don ganin ko kuna kan hanya idan kuna ƙoƙari ga wani nauyi na musamman. Amma abin da ta shiga yana ɗaukar ma'aunai: Auna kugu, kirji, kwatangwalo, cinyoyi, da makamai don sanya takamaiman lamba don haɓaka tsoka. Kuma don ganin gaba ɗaya jikinka yana canzawa da idanunka, ɗauki hotuna sau ɗaya ko sau biyu a wata. Lokacin da kuka kalle su gefe ɗaya, za ku sami wakilcin gani na inganta da kuke yi, in ji ta.

A cikin dakin motsa jiki, tabbatar cewa ku rubuta adadin nauyin da kuke ɗagawa don kowane motsa jiki duk lokacin da kuka horar. Wannan zai taimaka muku bin diddigin ci gaban ku, kuma mafi mahimmanci, nuna muku idan kuna ɗaukar ƙarin nauyi, in ji Sklaver. (Mai dangantaka: Mata Suna Raba Nasarar da ba ta da ƙima)

Me Ya Faru Bayan Ka Kammala Bulking?

Da zarar kun cimma burin ku-ko ya kasance mafi ƙarfi ganima ko adadi mai kama da Dwayne “The Rock” Johnson-lokaci yayi da za ku shiga cikin lokacin kulawa. Idan kun ɗauki hanyar Andrews don yin birgima kuma kun yi ƙananan gyare -gyare ga abincinku, kawai cire waɗannan canje -canjen daga lissafin, in ji shi. Ku ci lokacin da kuke jin yunwa, ku daina lokacin da kuka ƙoshi kuma kada ku ƙara abinci a cikin farantin ku fiye da yadda kuke buƙata (aka sani da cin abinci).

Idan kun mai da hankali kan kalori da macro, za ku so ku rage yawan adadin kuzari zuwa adadin da kuke buƙata don ci gaba da ɗaukar nauyi, in ji Sklaver. Idan kun sami fam 10, bukatun ku na caloric zai bambanta da abin da suka kasance kafin mafi girma, ta bayyana. A wannan gaba, masanin abinci mai gina jiki ko kocin zai iya taimaka muku gano yadda sabon abincin yake kama muku. Kuna iya tsammanin rasa wasu nauyin da kuka samu lokacin da kuka rage yawan adadin kuzari, kuma idan har yanzu kuna ci gaba da kasancewa daidai gwargwado, za a iya samun matsala mai zurfi a hannu tare da thyroid, matakan cortisol, ko hormones na jima'i, in ji Sklaver. (Mai Dangantaka: Yadda Ake Sanin Lokacin da Ka Kai Matsayin Goal naka)

Amma idan kun kasance fitaccen ɗan wasa, ƙirar jiki, ko mai gina jiki, akwai wani zaɓi da za ku iya ɗauka bayan kun gama buguwa: yanke. A cikin wannan tsari, za ku rage yawan abincin ku na caloric da kashi 15 zuwa 20 na TDEE, amma ya dogara da takamaiman mutum, salon rayuwarsu, burinsu, da metabolism, in ji Sklaver. Koyaya, yin yankewa da sauri ko kuma yana haifar da haɗarin lalacewar tsoka daga gluconeogenesis, kazalika da haɓaka cortisol da yuwuwar ƙananan matakan testosterone, in ji Sklaver. Andrews ya kara da cewa "Wannan tsari ne mai cike da rudani wanda zai iya haifar da mummunan sakamako, na zahiri da na tunani."

Wannan shine dalilin da ya sa ya ba da shawarar yin ƙarin sassauƙa na yanke tare da taimakon ƙwararren masanin kiwon lafiya ko likitan abinci idan kun mutu akan sa. Kuma idan ba ku da takamaiman manufa ko ranar ƙarshe, Sklaver ya ba da shawarar zuwa kula da adadin kuzari bayan bulking don rage waɗannan haɗarin. Don haka yayin da kuka kammala wannan mataki na ƙarshe, a ƙarshe za ku ga takamaiman sakamakon aikinku na watanni na aiki mai ƙarfi - jiki mai ƙarfi da ɓarna (ba wai ba ku kasance masu ɓarna kowane mataki na hanya ba).

Bita don