Kusan duk abin da ke da alaƙa da ƙaruwar ƙwayar tsoka ya fi mai da hankali ga maza fiye da mata. Dangane da mata mun sami ƙarin kalmar sautin.
Duk da haka, mace na iya kara karfin tsoka ba tare da bayyanar da cewa tana sadaukar da kai ga gina jiki ba. Samun ƙarfi a cikin jiki daidai yake da kasancewa cikin ƙoshin lafiya. Don haka idan kuna neman samun tsoka, a cikin wannan labarin zamu baku wasu mabuɗan don cimma shi.
Idan muka kalli tarihin ɗan adam, mata suna da nauyin jiki na ƙashi 15% zuwa tsoka 45%. Matsakaicin adadi idan muka kwatanta shi da abin da zamu iya gani a yau. Wannan saboda tsokoki masu ƙarfi sun kasance daidai da lafiyar da rayuwa.
Yanzu, idan muka koma ga wannan ba muna magana bane game da kumburin tsokarmu ba, amma suna ƙaruwa ne kamar yadda muke samun horo kuma muna samun ƙarfi.
Idan muka kara tsoka, nauyin zai dan damu damu
Muscle ne nama wanda dole ne a kiyaye shi kuma, sabili da haka, mafi yawan ƙwayar ƙwayar mu zai zama da sauri don iya kula da ƙwayar tsoka. Wannan yana nufin cewa abincin da muke ci jikinmu zai yi amfani da shi da sauri.
Samun cikakken ƙwayar tsoka abu ne mai mahimmanci ga ɗan adam ba tare da la'akari da jinsi ba. Saboda haka, ya kamata mu horar da kanmu don cin nasarar ƙoshin lafiya.
Dole ne mu bar irin tunanin da ake yi cewa mata ba sa samun tsoka. Abin da ya faru shi ne cewa shekaru da yawa ƙwarewar mata suna da alamar gaske ta hanyar talla, ƙa'idodin kyan gani, kusan ƙimar da ba zai yiwu ba, da dai sauransu. Kuma a cikin waɗannan duka, babu sarari ga jikin mace mai nauyin tsoka.
Idan muka bar duk wannan a baya muka fara horo, zamu gane hakan yawancin ƙwayar tsoka, ƙarancin girman jiki za mu samu, musamman a waɗancan wuraren da kitse ke neman taruwa. Adadin yawan nauyin tsoka wanda zamu iya cimma ya dogara da kowane jiki.
Mata suna da wahala su sami karfin tsoka
Karya. Bari kuma mu cire wannan tatsuniyar. Gaskiya ne cewa testosterone yana da alaƙa da tsokoki, duk da haka wannan ci gaban yana shafar yara tun daga ƙuruciya har zuwa girma, ba yawa a cikin girma kanta ba.
Mahimman dalilai don samun tsoka a cikin mata
A gefe guda, zamu sami wani abu da ya danganci horo, a gefe guda kuma, wanda ya shafi abinci.
Abu na farko: Nauyin tsoka.
Loadingarfafa tsoka yana da mahimmanci don ci gaban tsoka a cikin matan manya. Koyaya, ba'a buƙatar nauyi mai nauyi don samun karfin tsoka. Makullin cikin motsa tsoka ba kawai a cikin aiki ba har ma a cikin yawan ƙwayoyin tsoka da aka yi amfani da su yayin motsa jiki. Sabili da haka, mafi girman motsi, mafi girman adadin zaruruwa.
Lokacin da jijiyoyinmu suka kusan kaiwa ga gazawa, sai ya fara kiran ƙwayoyin tsoka na wasu rukuni, saboda haka tsawon lokacin da muke kusa da kaiwa ga gazawa, yawancin motsi zai kasance a cikin zaren saboda haka ƙarin motsawa.
Baya ga duk wannan, shi ne cewa idan muka yi horo tare da nauyi masu nauyi yana da sauƙi don rauni.
Abu na biyu: Abinci.
Manta da shinkafa kaza, karka damu da ita. Tabbas, dole ne mu sha dukkan abubuwan gina jiki da jikinmu yake bukata. Amfani da carbohydrates yana samar da hauhawar jini ta jiki mai sarcoplasmic, wani abu da bashi da sha'awa kumasaboda ba ma son kumbura amma mu sami tsoka bisa karfi.
Dole ne mu cinye furotin. Protein shine mabuɗin ci gaban tsoka, musamman idan muka cinye shi bayan horo.
Kada ku ƙidaya adadin kuzari, ku ƙidaya abubuwan gina jiki.
Wataƙila kuna iya sha'awar:
Sauran fannoni don la'akari
Tsarin haila
Cikin dukkanin zagayen mata hormones na canzawa ko canzawa. Da wannan a zuciya, akwai lokutan sake zagayowar waɗanda suka fi dacewa don horarwa fiye da wasu.
Daga ranar 25 zuwa 11 na sake zagayowar mata, wannan shine lokacin da kuke da yawan sha'awa kuma lokaci ne mai kyau don haɗuwa da ƙwarewar horo tare da babban ƙarfin horo.
Daga ranar 12 zuwa 14 na clico mata, wanda shine lokacin da kwayayen mace ya faru, yawanci shine lokacin da mata suke da karfi mafi girma, yanayi yana inganta saboda estrogens kuma lokaci ne mai kyau don horarwa tare da ɗaukar kaya kaɗan gab da gazawar tsoka.
Daga ranar 14 zuwa hailaYayinda kuke yawan rashin abinci da amfani da mai a matsayin mai, lokaci ne mai kyau don haɗuwa da motsa jiki mai motsa jiki tare da motsa jiki mai ƙarfi.
Falon mara
Wani mahimmin mahimmanci shine saitin tsokoki da jijiyoyin da suka rufe ƙananan ɓangaren ramin ciki. Waɗannan suna sa gabobin cikin ƙashin ƙugu su kasance daidai, kamar mafitsara, farji, mahaifa ko dubura.
Don motsa jiki wannan yanki da hana shi lalacewa ta hanyar kasancewa cikin matsi mai yawa dole ne mu:
Kunna wannan yanki kafin yin ƙoƙari, saboda wannan yana da sauƙi kamar kwangilar masu shinge lokacin da muke jin kamar zuwa banɗaki, maimaita sau biyu ko uku. Dole ne a yi waɗannan motsa jiki lokaci-lokaci kuma don sanin menene tsokar ƙashin ƙugu.
Lokacin yin motsa jiki na motsa jiki, matsa lamba na ciki yana ƙaruwa, don kauce wa wannan matsin dole dole ne mu cire iska yayin lokacin ƙarfi kuma don haka muyi aiki azaman ɓacin rai.
Plementarin
Kodayake ba lallai ba ne idan muna da tsarin abinci mai kyau, gaskiya ne cewa za mu iya taimaka wa kanmu da wasu ƙarin abubuwa don cimma burinmu.
Whey furotin misali ne mai kyau, kodayake a kula saboda sunadarin yakan ba da matsala ga waɗanda suke da lahani ga kayayyakin kiwo.
Branched amino acid (Leucine, Isoleucine da Valine), waɗannan abubuwan ƙarin ba lallai bane a cikin yanayin al'ada. Idan kayi dogon lokaci, misali, zasu iya kasancewa abokai na gari, suma a lokacin babban damuwa.
Yanzu da kun san waɗannan maɓallan, ya rage kawai don tsara shirin horo wanda zai taimaka muku ƙarfafa tsokoki da haɓaka girman su. Ba da daɗewa ba, za ku fara ganin sakamako kuma ku sami koshin lafiya.