10 kari don samun karfin tsoka

Wadatacce

• 1. Tsanani
• 2. Tsarin duniya
• 3. BCAA - amino acid mai sarkar reshe
• 4. Whey furotin - furotin whey
• 5. Syntha - 6 Kebewa
• 6. Femme Protein
• 7. Jin Dadi-Fitmiss
• 8. Nutry Whey W
• 9. Halitta
• 10. Glutamine

Kari don samun karfin tsoka, kamar su furotin whey, wanda aka fi sani da furotin whey, da kuma reshen amino acid, wanda aka sansu da Ingilishi BCAA, ana nuna shi don kara sakamakon wasan motsa jiki, yana ba da karfin jiki kuma mafi tsari. Ana iya amfani da waɗannan ƙarin don waɗanda suke so su ɗora nauyi ba tare da samun kewayen ciki ba.

Koyaya, amfani da shi ya kamata ayi ne kawai a ƙarƙashin jagorancin masanin abinci mai gina jiki ko kuma mai gina jiki saboda yawan amfani da shi ba zai iya lalata aikin koda ba. Ga yadda ake shirya karin sinadarin gina jiki a gida.

Babban kari don samun ƙoshin lafiya a cikin maza da mata sune:

1. Tsanani

Wannan ƙarin ya ƙunshi magnesium kuma yana ƙarfafa samar da testosterone, yana inganta fashewar makamashi don motsa jiki mai ƙarfi. Bugu da kari, yana kara karfi, yana inganta testosterone na halitta kuma yana kara libido.

An ba da shawarar yin amfani da kafan guda 3 na ƙarin kafin kwanciya bacci, duk da haka, ana ba da shawarar cewa a lura da amfani da shi ta hanyar masanin abinci.

2. Tsarin duniya

Tribulus kari ne da aka yi daga tsire-tsire masu magani Tsarin duniya kuma yana da ƙarfin ƙaruwa da ƙarfin tsoka, da sauƙar ji da gajiya da rauni, samar da ƙwayoyin maniyyi da haɓaka haɓakar jima'i, sabili da haka an ba da shawarar ga maza.

Ana ba da shawarar a ɗauki kafan guda 1 ko 2 na ƙarin yau da kullun, zai fi dacewa a karin kumallo da kuma abincin rana.

3. BCAA - amino acid mai sarkar reshe

BCarin BCAA yana haɓaka haɓakar tsoka kuma yana taimakawa cikin kulawa da haɓakar ƙwayar ƙashi. Amfani da kafin da bayan motsa jiki na iya rage lalacewar tsoka da motsa jiki ya haifar kuma don haka ya motsa hauhawar jini.

Ya kamata ku ɗauki kafan guda 2 sau ɗaya zuwa uku a rana, tsakanin abinci da bayan horo. Koyi yadda ake shan ƙarin BCAA.

4. Whey furotin - furotin whey

Ya furotin whey Yana da ƙarin tallafi wanda maza da mata ke amfani dashi kuma yana iya haɓaka ƙarfin tsoka da aiki a cikin horo, haɓaka murmurewar tsoka bayan horo da haɓaka samar da sunadarai da ƙwayar tsoka. Bugu da ƙari, wannan ƙarin yana taimakawa wajen haɓaka ƙananan jini, yana ƙaruwa da kuzari da ƙwarewar hankali.

Ya furotin whey za a iya cinye minti 20 kafin horo ko har zuwa minti 30 bayan kuma za a iya cakuda shi da mita, ko kuma bisa ga shawarar masanin abinci mai gina jiki, a cikin ruwa, madara ko ruwan 'ya'yan itace, ban da' ya'yan itace, ice cream, hatsi, kayan gasa ko miya, misali.

5. Syntha - 6 Kebewa

Yana bayar da haɗin sunadarai masu saurin saurin sakin jiki wanda ke inganta matsakaitan sakin amino acid don motsa tsokoki. Wannan ƙarin yana fifita murmurewar tsoka kuma yana haɓaka haɗin furotin, yana motsa hauhawar jini.

Kuna iya cinye mita 1 na wannan ƙarin, ko kuma bisa ga shawarar masanin abinci mai gina jiki, an haɗa shi cikin ruwa ko madara, aƙalla sau biyu a rana.

6. Femme Protein

Furotin na Femme yayi kama da furotin na whey na al'ada, duk da haka yana da wasu abubuwa, kamar elastin da collagen, waɗanda ke tasiri sosai ga jikin mace. Don haka, furotin na Femme yana daya daga cikin abubuwanda ake nunawa ga matan da suke son haɓaka ƙwayar tsoka, saboda ban da inganta hawan jini, yana inganta sarrafa abinci, yana taimakawa a shayar da fata da kiyaye ƙusoshi da gashi lafiya.

Yanayin amfani iri daya ne da na furotin na whey: hada mita 1 a ruwa ko madara sai a sha kafin ko bayan horo.

7. Jin Dadi-Fitmiss

Delight-Fitmiss shine motsawar furotin wanda za'a iya amfani dashi don haɓaka abinci mai kyau da ƙoshin abinci, saboda yana da wadataccen ƙwayoyin bitamin da ma'adanai ga jiki, gami da wadataccen sunadarai.

8. Nutry Whey W

Nutry Whey W wani kari ne wanda aka kirkireshi da tsari musamman ga mata, saboda yana ƙunshe da muhimman amino acid, ma'adanai, bitamin, zare da collagen, yana taimakawa ba kawai a cikin aikin samun karfin tsoka ba, har ma da kiyaye juzu'i.

Ana iya sha sau 1 ko 2 a rana kuma, don wannan, ya isa ya tsarma 30 g a cikin 200 ml na ruwa kuma a buge shi a cikin mahaɗin.

Sauran abubuwan da za'a iya amfani dasu sune Lipo-6 Black ko Thermo Advantage Serum, waɗanda aka nuna don ƙara ƙarfin kuzari da matakan kumburi, ƙona mai mai mai yawa.

9. Halitta

Creatine wani kari ne wanda za'a iya amfani dashi don inganta aikin jiki da taimako wajan samun ƙarfin tsoka, kuma amfani da shi ya kamata ya sami jagorancin mai ilimin abinci mai gina jiki kuma ya kasance tare da ayyukan motsa jiki da daidaitaccen kuma isasshen abinci don riba mai yawa.

Ana iya yin karin halittar halitta ta hanyoyi daban-daban gwargwadon burin mutum, kuma galibi masanin abinci ne ya ba da shawarar a sha gram 2 zuwa 5 na sinadarin na halitta a kowace rana tsawon watanni 2 zuwa 3. Ga yadda ake shan creatine don gina tsoka.

10. Glutamine

Glutamine shine amino acid mafi yawa a cikin tsokoki, waɗanda masu ginin jiki ke amfani da shi galibi, tunda yana inganta da kuma kula da hawan jini, baya ga inganta haɓakawa a cikin horo da murmurewar tsoka bayan motsa jiki.

Adadin da aka ba da na yau da kullun shine gram 10 zuwa 15 don 'yan wasa sun kasu kashi 2 zuwa 3 a kowace rana, wanda za'a iya cinyewa kafin horo tare da' ya'yan itace ko kafin kwanciya. Duba sauran fa'idodi na glutamine da yadda za'a sha shi.

Hakanan duba waɗanne abinci ne masu wadataccen furotin wanda ke taimakawa haɓaka ƙwayar tsoka: