Thudakkakaarkku muscle buildinginulla 9 vazhikal

Muscle building eluppamulla karyamalla, athinu thudarchayaayulla prayathnam anivaaryamanu. Shareerathile muscle mass koottanam enkil avashyathinulla vyayamavum poshaka aharangalum koodiye theeru ennu namukkellaam ariyaam. Itha vyayamam engane mechappedutham ennathine kurichum, arogyakaramaya aharathe kurichum ningalkku ariyanullathellaam. Ithu theerchayayum ningal aagrahikkuna shareeram swantham aakkan ningale sahayikkum.

Muscle-Building Tips

  1. Aadhyamayi ningalkku ethu tharathilulla shareera ghadana aanu vendathu ennu theerumanikkuka. Ithu ningalude shareerathinte muscle building niyandrikkan sahayikkum.

Ningalude shareerathinte ethengilum bhagam mattu bhagangale apekshichu melinjatho urappillathatho aanengil, aa bhagathinte muscle mass koottuvaanaayi weight exercisukal cheyyaam. Kooduthal bharam upayokichukondulla vyayamam aanu ithinu uthamam. Bharamulla shareeravum melinja kaalukalumanu ningalude prashnam enkil, Dawn’s tactic upayokichu kondu kaalukalude vannam koottaam.

Shareera bharam koottanam enkil kooduthal bharam upayokichu kurachu neram vyayamam cheyyuka. Marichu shareera bharam nilanirthaan aanengil cheriya thothil ulla bharam upayokich neenda neeratheykku vyayamam cheyyanam.

 

 

  1. Plyometric workout sheelikkuka. Plyometrics vegathayum bhalavum vardhippikkaan upakarikkum, iva randum thanne musclinte valarchaykku athyanthaapekshitham aanu. Plyometric vyayamam heart rate vardhippikkunnu, ithu ningalude vyayamathil cardiovascular training ulpedduthaanum sahayakam aakum.

Plyometric training shareerathinte nalloru bhagam oorjam upayokikkunnathu kondu, ithinu shesham avashyathinulla vishramam sharerathinu labhikkunnundennu urappaakkuka.

 

 

  1. Carbohydratukalum fiberum adangiya aharam kazhikkuka, mamsa peshikalude valarchaykku ithu koodiye theeru. Naarukal adangiya carbohydrates kazhikkunnath muscle mass vardhippikkuvaanum athodoppam shareera bharam koodathirikkaanum upakarikkum. Carbohydratesum fibreum 5:1 anupaathathil adangiyittulla aharam kazhikkuka. Athayathu 20 gram carbohydrate adngiya aharam kazhikkumbol athil 4 gram fiber undennu urappu varuthuka.

 

  1. Muscle buidinginu vendiyulla vyayamangal veruthe yaanthrikamayi cheyyunnathilalla; athu engane cheyyunnu ennathil aanu kaaryam. Vyayamathinte oro avarthnavum krithyam aayi cheyyendathanu; athinayi thazhe ethumbol mamsapeshikal vikasippikkukayum mukalil ethumbol sankojippikkukayum cheyyuka. Muscle mass koodanam enkil mamsa peshikal bhalam upayokichu sankochippikkuka, ithu raktha pravaham koottunnathaanu. Vyayamam aavarthikkumbol vegam theere kurachu peshikal sankochippikkunnathil kendreekarikkuka.

 

 

  1. Vyayamathinte koode poshakam ninranja aharavum muscle buildinginu aavashyam aanu. Pattini kidannu kondulla vyayamam kaaranam ningalude shareerathinu avashyamaya protein, carbohydrates, kozhuppu enniva ellam kittathe pokam.

Shareerathinu avashyamaya protein labhikkunundu ennu urappaakkanulla oru vazhi itha. Ithinayi adhyam shareera bharam poundil nirnayikkanam, ennittu oru poundinu oru gram protein enna alvil kazhikkuka. . Divasavum avashyamaya protein labhikkan chicken, malsyam muthalaayava sthiramayi kazhikkuka.

Exercise cheyyumbol shareerathile oorjam athu indhanam ayi upayogikkunnu, athu kondu thanne shareerathinavashyam aaya indhanam kittunnundu ennu urappaakkaan avashyathinulla calorie kazhikkuka.

 

  1. Mamsa peshikalude vikasanathinulla vyamathinidayil ningalude urjavum poshakangalum nashtapetteekkaam. Poshaka samruthamaya aharathil ninnu thanne shareerathinte punapraapthikku avashyamaya poshakangal labhikkum, enkilum avashyamennu thonnukayaanenkil supplements upayogikkaam.

 

 

  1. Arogyakaram aaya aharavum shareerathinte valarchaykku anivaaryamanu. Kozhuppum panchasarayum niranja aharam shareera bharam koottaan sahayikkum enkilum, athu ningal aagrahikkunna tharathil ulla muscleukalude valarchaykku sahayikkanam ennilla. Athu kondu veettil undakkiya arogyakaram aaya aharam kazhikkaan shramikkuka.

 

  1. Ningalkku sadhikkum ennu thonunna tharathil ulla oru diet kandethuvaan shramikkuka, ennittu athu vittuveezhcha illaathe thudaruvaanum. Arogyakaram aya diet shareerathinte valarchaykku aavishyam aanenkilum, aazhchayil orikkal ningalkku ishtappetta aharam kazhikkaam. Illengil ruchi illaatha aharathodu maduppu thonnukayum diet pakuthi vachu avasanippikkunna avasthayil ethukayum cheyyum.

 

 

  1. Muscle buildinginte prakriya aaswathikkaan shramikkuka, ennal maathrame poornamaayulla phalam labhikku. Ningalkku aswadhyam aaya vyayamangalum, dietum kandethuka.

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