Yaya tsawon lokacin da za a ɗauka don samun ƙwayar tsoka?

Wadatacce

• Canje-canje a cikin jiki
• Yadda za a sauƙaƙe samun ribar tsoka

Lokacin da mutum zai ɗauka don samun ƙarfin tsoka ta hanyar yin motsa jiki na motsa jiki, kamar su horar da nauyi, kusan watanni 6 ne. Koyaya, hauhawar jini na tsoka na iya fara zama lura bayan aan makonni ko watanni dangane da halaye na zahiri da na halittar kowane mutum.

Koyaya, idan mutum baya yin motsa jiki a kai a kai, bashi da lafiyayyen abinci ko baya barin tsoka ta huta sosai, lokacin samun ƙarfin tsoka na iya tsayi.

Canje-canje a cikin jiki

Lokacin da ake yin motsa jiki ko motsa jiki, kamar horar da nauyi da motsa jiki na ciki, alal misali, karyewar zaren tsoka da kumburin ƙwayoyin tsoka yana motsawa, wanda ke kunna tsarin haɓakar hormone wanda ke nufin gyara zaren da rage ƙonewa. sel. Lokacin da wannan aikin ya faru, zaren tsoka yana ƙaruwa, wanda ke haifar da karɓar ɗimbin tsoka.

Canje-canje na farko a jiki yawanci:

• A watannin farko da na biyu na motsa jiki akwai karbuwa na jiki ga aikin. A wannan lokacin ne mutum ke jin ƙarin zafi bayan motsa jiki kuma tsarin zuciya da jijiyoyin sa sun dace da ƙoƙari, yayin da ya sami ƙarin ƙarfi, juriya da sassauci.
• Bayan watanni 3 na motsa jiki na yau da kullun, jiki yana farawa don ƙona ƙarin kitse da aka tara kuma, a wannan lokacin, kodayake babu babbar riba a cikin tsokoki, ana iya kiyaye raguwar mai mai ƙyama a ƙarƙashin fata. Daga nan ya zama yana da sauƙi da sauƙi don rage nauyi.
• Tsakanin watanni 4 da 5 bayan fara motsa jiki, akwai raguwar mai sosai da kuma sakin endorfin a cikin jiki, yana barin mutum cikin kyakkyawan yanayi kuma tare da ƙwarewar jiki. Kuma, kawai bayan watanni 6 na fara aikin motsa jiki, yana yiwuwa a lura da riba mai yawa a cikin ƙwayar tsoka.

Tsokokin da suka dauki mafi tsawo a ci gaba sune triceps, cinyoyin ciki da maraƙi. Waɗannan ba za su taɓa “girma” da sauri kamar sauran ƙungiyoyin tsoka ba, saboda nau'in zaren da suke da shi.

Yana da mahimmanci a ambaci cewa game da mata, jiki yana amsa jinkiri sosai ga haɓakar tsoka saboda ƙananan matakan testosterone, saboda wannan hormone yana da alaƙa kai tsaye da aiwatar da samun ƙwayar tsoka. Duba sauran nasihu don samun karfin tsoka.

Yadda za a sauƙaƙe samun ribar tsoka

Wasu dabarun da za'a iya amfani dasu don sauƙaƙe cutar hawan tsoka sune:

• Haɗa abinci mai wadataccen furotin a kowane cin abinci da kuma dama bayan horo, wanda ke nufin kuna da isasshen furotin a jikin ku don taimakawa gina tsoka. Duba jerin abinci mai wadataccen furotin;
• Haɗa abinci mai wadataccen carbohydrate bayan motsa jiki tare da sunadarai, saboda ya zama dole a sake cika sikarin a cikin tsoka da kuma gyara lalacewar da aka samu yayin motsa jiki;
• Shan abubuwan gina jiki da wasu kayan abinci masu gina jiki don bunkasa ci gaban tsoka, amma duk da haka yana da mahimmanci cewa mai ba da abinci ya ba da shawarar, saboda ya dogara da burin kowane mutum;
• Huta ƙungiyar tsoka da aka zuga a cikin horo don awanni 24 zuwa 48, kuma yakamata ya horar da wata kungiyar tsoka washegari. Misali, idan aikin motsa jiki na ranar don kafa ne, ya kamata ka ba tsoka hutun awanni 48 don cutar hawan jini ta fi so, kuma mambobin sama ko na ciki, alal misali, su yi aiki washegari;
• Barci da hutawa aƙalla awanni 8 Yana da mahimmanci a ba da lokaci don jiki ya murmure kuma ya sami fa'idar samun tsoka.

Don haɓaka ayyukan motsa jiki da yin ƙarfin tsoka da sauri, wasu dabarun za a iya karɓa, wanda ya kamata mai ba da abinci mai gina jiki da ƙwararren ilimin motsa jiki su jagora shi, don haka za a iya tsara wani keɓaɓɓen shiri cikin abinci da motsa jiki.

Kalli bidiyon da ke ƙasa don ganin ƙarin nasihu kan yadda ake cin abinci don samun saurin tsoka: