M'mene tingamangire minofu mofulumira ngati nkotheka?

Ambiri othamanga novice zambiri ndikudabwa m'mene angamangirirane minofu mu nthawi yaifupi n'kotheka, ndipo ndi okonzeka kulipira zambiri malo a choonadi yosavuta. Koma choonadi n'chakuti sitiyenera reinvent gudumu, chirichonse chakhala yaitali akhala akuona chifukwa cha ife: kuchitenga icho ndi kuchita! M'mene tingamangire minofu ndi makina zolimbitsa thupi kapena wopanda ntchito zawo pochita masewera panja kapena weightlifting - mudziwe onse akhoza kuyika mu nsonga zisanu yosavuta, tikambirana zina.

Tip 1: Tingakolole Bwanji kuyamba?

M'mene tingamangire minofu ngati ndinu ignoramus wathunthu pa nkhaniyi, ndi zovuta kwambiri, kuti anakulira moyo wake, supuni izi? Mukhoza kudzamuthokoza inu! Kuti mudzapeza minofu misa mofulumira ngati n'kotheka. mfundo ndi yakuti minofu zagonjetsedwa kwa katundu zonse, pang'onopang'ono ndikuzolowera muthane ndi vuto limeneli ndi chifukwa kukhala zotanuka ndi olimba. Chifukwa, woseŵera odziwa, kupeza microfractures minofu Adzakakamizika kokani kulemera yaikulu zotsatira osachepera. N'chifukwa chake odziwa wothamanga akupeza mu holo 1-2 makilogalamu pa mwezi ndipo ndi chifukwa chachikulu, koma woyamba mosavuta apeze makilogalamu 10 ndipo sadzakhala malire! Choncho cholinga ndi pitirani!

Tip 2. Base

Nthawi zonse ayenera pansi katundu pazipita magulu minofu iwo amene ali ambiri lalikulu. M'mene tingamangire minofu, ngati mulibe pansi kuti katundu mwadongosolo? Palibe. Kuchokera pa ichi, muchigawane kukuphunzitsani wokhulupirira magulu 3-4 ndipo musafitse kuposa 1-2 pa. Mwa njira iyi, ndipo kupyolera mwa njira imeneyi mudzatha kupanga okha yojambula mu misa.

Tip 3. Kodi kumanga minofu kudya kunyumba?

Yankho ndi kumanga pa luso mofanana mu holo. Mukupeka ndi kulenga kwa thupi lake akuluakulu katundu - njira yokha yomwe iwo kukhala. Palibe mankhwala matsenga omwe angakupangeni ndi Schwarzenegger mwezi umodzi, chifukwa ngakhale kudya anabolic mankhwala, muli kuphunzitsa tsiku ndi tsiku pa thukuta ndi kutaya patsogolo!

Tip 4. Kodi kumanga minofu pochita panja masewera?

Kodi mukuganiza kuti ndi kosatheka? Kuti ntchito ndi kulemera yake kuyandikira cardio kuposa katundu mphamvu? Chabwino inu mukhoza anayamikira, chifukwa ndinu olakwa, ndipo muli ndi mwayi kuthetsa maganizo olakwika awo. Kulemera ndi anthu a makilogalamu 50 ndi zambiri. Pamene ntchito pa bala osachepera 40 50 ndi mu ntchito, zomwe ndi 80-85% ya thupi lanu. Tsopano ganizilani ngati ndinu wochepa, olobodoka ndi ofooka, ngati inu akhale ophunzitsidwa mu chipinda kuchokera zikande zolemera mofanana? Ndithudi ayi! Chinsinsi chonse chagona ndendende mu njira kuphedwa zokambirana. Iye ayenera mwapadera mwa kusonyeza pang'onopang'ono motsindika gawo zoipa aliyense anapereka, ndi pokhapokha ngati minofu yanu kukula ndi kukhala. No zokambirana, palibe schlock, wangwiro apamwala!

Tip 5: Musadye, musati pozhmosh!

Inde, yolondola, ndi chakudya chochuluka - chinsinsi bwino kukula minofu thupi. Kodi munaonapo omanga kumanga nyumba kuchokera mwa mpweya wochepa thupi? Kapena thovu, mwachitsanzo? Kuti sayenera kuvutika zamkhutu. Kudya pakati kanayi ndi kasanu ndi kamodzi patsiku, kwathunthu, kwa satiety, ndi masewera olimbitsa thupi. Ngati inu kuchita chirichonse, ndiye patapita miyezi ingapo simungathe kuzindikira nokha mu kalilole!