Dinh dưỡng thể hình
Ba lưu ý để tăng cân tăng cơ
Th10
Làm thế nào tăng cân tăng cơ?
Nếu bạn muốn tăng cân và cơ bắp, và đó là khối lượng cơ nạc.Bạn phải lưu ý ba điều quan trọng sau đó là chế độ ăn uống hợp lý giàu dinh dưỡng và tập luyện đúng cách ngoải ra còn nghĩ ngơi, nếu bạn đáp ứng đúng ba yêu cầu trên bạn sẽ đạt được hiệu quả như mong muốn.Và điều quan trọng không kém đó là bạn phải có sự quết tâm cao độ,để thay đổi cơ thể không phải một sang một chiều mà có thể mất một thời gian rất dài vì vậy bạn cần quết tâm. Dưới đây là một số lời khuyên tốt nhất để giúp bạn tăng cân tăng cơ trong thời gian ngắn nhất có thể.
I.Tập luyện
+ Tập các nhóm cơ lớn.
Bạn cần tập từ 3 đến 6 buổi 1 tuần.Tập trung vào các bài tập mà tham gia vào nhiều cơ bắp một lúc, chứ không phải là các nhóm cơ cụ thể. Các nhóm cơ lớn nhất là chân, lưng và ngực,.ạn nên chia ra lịch tập cho mình và lưu ý các nhóm cơ nên tập ít nhất 1 lần trong tuần.
+Nâng tạ tăng dần
Khi cơ thể của bạn đã quen với mức tạ hiện tại bạn không nên dừng tại đó mà hãy tăng khối lượng tạ lên nhằm phá vỡ các sợi cơ hiện tại để hình thành các sợi cơ mới to hơn khỏe hơn.Điều này sẽ giúp bạn có được cơ bắp nhanh hơn và to hơn.
+ Thay đổi thói quen tập thể dục của bạn
Nếu bạn đang tập 3 buổi một tuần thì có thể tăng lên 5 hoặc 6 buổi.Ngoài ra bạn có thể thay đổi lịch tập và các bài tập cho các nhóm cơ điều này giúp kích thích các nhóm cơ của bạn và tránh sự nhàm chám.
II.Dinh dưỡng
+ Cố gắng ăn 5-6 bữa nhỏ một ngày. Bổ sung protein, carbohydrate và chất béo vào cơ thể của bạn là điều cần thiết.Ăn nhỏ nhiều bữa trong ngày sẽ giúp cơ thể bạn dễ dàng hấp thụ hơn và cơ thể được bổ sung dinh dưỡng liên tục.
+ Tính lượng ca lo cần thiết cho cơ thể để tăng cân tăng cơ.
+ Sử dụng thực phẩm bổ sung: Thực phẩm bổ sung là một cách bổ sung dinh dưỡng nhanh hơn và hiệu quả hơn cho bạn.Nó giúp bổ sung các chất dinh dưỡng mà trong quá trình ăn uống bạn không đáp ứng đủ để cơ thể phát triển.Dưới đây là một số trong những bổ sung nổi tiếng dễ dàng thấy trên thị trường:
-Bột whey protein:Bổ sung sữa protein gần như luôn luôn cần nếu bạn muốn xây dựng cơ bắp, cải thiện hiệu suất của bạn, và giảm mỡ cơ thể. . Nó dễ tiêu hóa và hấp thụ bởi cơ thể
-Mass Gainer:Là sữa tăng cân giành cho người gầy rất tốt.Nếu như bạn tập thể hình kết hợp dùng Serious mass hoặc Super mass rất tốt cho việc tăng cân và tăng cơ.
III.Nghĩ Ngơi.
+Ngủ đủ cơ thể cần thời gian phục hồi cho cơ bắp phát triển,thời gian cơ bắp phát triển vào lúc bạn ngủ vì vậy bạn nên cố gắng ngủ 7 đến 8 giờ mỗi ngày.
+Đừng căng thẳng. Stress khiến cơ thể giải phóng cortisol, một hormone dẫn đến chất béo được tích lũy và mất cơ bắp. Hãy làm những gì bạn có thể để tránh căng thẳng quá mức.
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