Kiến thức thể hình
6 Điều cơ bản cần biết để tăng cơ bắp nhanh nhất
Nếu bạn đang, hoặc có ý định bắt đầu quá trình tăng cơ bắp thì bạn không nên bỏ qua bài viết này. Bài viết sẽ mang lại cho bạn những kiến thức cơ bạn để hỗ trơ để tăng cơ bắp nhanh hơn.
1.Tăng lượng calo của bạn.Bạn cần cung cấp lượng calo nhiều hơn cơ thể bạn cần Ví dụ, nếu bạn đang tiêu thụ 2.000 calo một ngày để phát triển cơ bắp bạn phải cân 2.500 calo hoặc thậm chí nhiều hơn. Nhiều khả năng bạn sẽ tăng lượng mỡ thừa một chút khi bạn luyện tập theo chương trình tăng cơ. Trong quá trình này bạn sẽ phải nạp lượng calo lớn hơn lượng bạn tiêu thụ, tất nhiên điều này dẫn đến bạn sẽ có thể tăng mỡ. Nhiều người luôn muốn giữ cho cơ thể cắt nét trong khi tập luyện tăng cơ bằng cách ăn ít calo và tập luyện cardio quá nhiều. Làm như vậy có thể khiến cho cơ thể họ rất khô và nét nhưng sẽ không thể tăng được nhiều cơ bắp.Ngược lại có nhiều người ăn tất cả mọi thứ để có nhiều năng lượng hơn. Nếu làm như vậy, tất nhiên họ sẽ tăng cân, nhưng phần lớn cân nặng này là do thêm mỡ chứ không phải cơ. Phương pháp tốt nhất là ăn thừa calo một chút để lên cơ nhưng đừng ăn quá tùy tiện và vẫn duy trì tập luyện cardio để cải thiện sức khỏe của hệ tim mạch.Các bạn có thể thao khảo bài viết ” Thực đơn giàu dinh dưỡng cho người tập thể hình ”
2.Protein là một phần không thể thiếu để tăng cơ bắp hầu như tất cả mỗi người tập thể hình tăng cơ bắp đều biết rõ về điều này.Nạp đủ protein để hỗ trợ tăng trưởng cơ bắp . Cố gắng ăn ít nhất 1-2g protein cho mỗi pound trọng lượng cơ thể.
3.Uống đủ nước. Cơ thể cần một lượng vừa đủ nước để xây dựng cơ bắp .
Nước giúp cơ bắp phát triển như thế nào?
Tăng khối lượng cơ tối đa:Hơn 70% cơ bắp là nước, do đó nước góp phần lớn vào việc tăng kích thước cơ bắp. Mất nước sẽ tác động tiêu cực đến thành phần cơ thể và gây co cơ.
Tăng cường sức mạnh cơ bắp: Nước tối cần thiết để quá trình co cơ diễn ra hiệu quả và suôn sẻ, giúp bạn có được sức mạnh cần thiết trong quá trình tập luyện. Uống nước không đủ sẽ hạn chế sức mạnh cơ bắp và giảm hiệu suất tập tạ
Kích thích cơ bắp phục hồi:Các nghiên cứu đã chỉ ra rằng nước có tác dụng tích cực đến sự tổng hợp protein và tăng tốc độ phục hồi cơ bắp. Ngược lại, mất nước làm giảm tốc độ sử dụng protein và làm chậm phục hồi cơ bắp
4. Ăn thường xuyên. Thay bạn vì chỉ ăn hai hoặc ba bữa ăn chính trong ngày bạn có thể ăn thêm các bữa phụ khác như vậy bạn sẽ không cung cấp dinh dưỡng liên tục cho cơ thể không để cơ băp đói,tốt nhất bạn nên ăn năm hoặc sáu bữa 1 ngày.Lưu ý các bữa phụ của bạn không cần quá phức tạp bạn chỉ cần uống một ly sữa hoặc ăn trái cây…..
5. Rất nhiều người tập thể hình hiện nay muốn tăng cơ có suy nghĩ rằng ăn chất béo sẻ gây tích mỡ và không được cơ bắp nạc. Cho nên có rất nhiều người hạn chế chất béo thậm chí là cắt luôn chất béo khỏi khẩu phẩn ăn. Chất béo mang tiếng “Xấu” nhưng không hẳn tất cả đều là xâu. Họ chưa nhận thức được một số chất béo mà cơ thể đòi hỏi để xây dựng cơ bắp, đốt cháy chất béo, và vẫn khỏe mạnh. Những loại chất béo được coi là cần thiết bởi vì nó phải thu được thông qua chế độ ăn uống và không thể được tổng hợp trong cơ thể. Cơ thể con người sử dụng các chất béo trong nhiều quá trình sinh học và nhiều người trong các quá trình này là không thể thiếu để nhận được hầu hết các kết quả từ những bài tập và chế độ ăn uống của bạn.
6.Vitamin C , hay còn được gọi là acid ascorbic , là một loại vitamin tan trong nước. Do cơ thể chúng ta không có khả năng để tạo ra vitamin C, bởi vậy chúng ta chỉ có thể bổ sung vitamin C thông qua thực phẩm hàng ngày hoặc các loại thực phẩm bổ sung.
Khi đào tạo, số lượng lớn các vitamin và khoáng chất bị mất khỏi cơ thể, chủ yếu dưới dạng mồ hôi. Nếu các vitamin và khoáng chất không được thay thế ngay lập tức, cơ thể sẽ đấu tranh để tái hydrate hóa, sau đó sẽ ảnh hưởng đến quá trình phục hồi.
Sự thiếu hụt trong một hoặc nhiều vitamin hoặc khoáng chất có thể làm giảm hiệu suất trong khi đào tạo, làm chậm tăng trưởng cơ bắp và trong trường hợp nặng có thể dẫn đến,, vấn đề sức khỏe nghiêm trọng hơn.
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If it isn’t already available as an extra option on the website, you can always contact your preferred manufacturer to see if he can accommodate your request.ラブドールWhen you order a realistic sex doll with a built-in body heater, it will come with a wire that will plug into the doll’s body and run to a wall outlet.
Lift her by the torso and onto your lap, so she is straddling you.cheap sex dollsThis position is easy on the back and should not cause undue strain on your doll, but be mindful of her fingers as they are more delicate.
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