Hanyar Scott Dorn don gina tsoka ya dogara ne akan ka'idar ci gaba da yawa. Yana sa tsokoki girma ta hanyar ƙara yawan damuwa akan tsokoki tare da kowane motsa jiki.

A matsayinsa na ƙwararren kafinta, ya zaɓi mafi kyawun kayan aikin ginin tsoka don gina tushe mai ƙarfi.

Bincika tsarin gina tsoka na sirri na Scott kuma koyi asirin gwanintarsa.

Diet

Abinci 1

Abinci 2

Abinci 3

Abincin 4: Gabatar da motsa jiki

Abincin 5: Wasan motsa jiki

Abinci 6

Abinci 7

Abinci 8

Tsarin horo

Rana ta 1: Biceps / Triceps / Cardio

Rana ta 2: Kirji / Abs

Rana ta 3: Hutu / Abs

Rana ta 4: Hips / Calves / Cardio

Rana ta 5: Baya / Abs

Rana ta 6: Kafadu / Cardio

Kwana ta Bakwai: Quads / Calves

Abinci na gina jiki

Ina amfani da sinadarin whey saboda jiki yana saurin shan shi. Ina cinye shi da abinci na farko da kafin da bayan horo.

Casein yana da hankali sosai fiye da furotin whey. Ina shan casein kafin in kwanta kuma lokacin da na san cewa ba zan iya cin abinci na dogon lokaci ba.

Ina amfani da man kifi da man flax don samunsa, domin abincin da nake ci ba koyaushe yana ɗauke da su ba.

Na yarda da shi azaman tushen ƙarin makamashi.

Ina shan HMB don murmurewar tsoka

Tare da cin abinci na farko

Da rana

Kafin horo

Bayan horo

Kafin kwanciya bacci

Falsafar kansa ta Scott Dorn

Food

Ba tare da burin burin ka ba, daukar lokaci ka ilimantar da kanka game da abinci mai gina jiki yana da mahimmanci. Nutrition shine babban ɓangaren rayuwar kowa. Duk wani abu da akeyi koyaushe yayin cin abinci dole ne a fahimce shi a babban matakin. Takeauki lokaci don bincika abin da kuke ci; bayan duk, ku ne abin da kuke ci.

Ina ba da shawarar kallon ɗayan abubuwa da yawa game da yanayin masana'antar abinci da makomarta. Da kaina, Ina son zaɓar abinci na halitta, wanda ba a sarrafa shi ba. Ban san wani mutum guda ba wanda, bayan ya canza zuwa abinci mai inganci, ba zai yi nadamar rashin yin wannan canjin ba da wuri.

Kar kuyi kuskure na, ƙirƙirar ingantaccen tsarin abinci wanda zai muku aiki ba aiki bane mai sauƙi. Koyaya, wannan bangare ne mai mahimmanci na kowane shirin motsa jiki mai nasara. Na karya abincina cikin ƙananan abinci 6-8 tare da hutu na awanni 2-3.

Kowane abinci yana ƙunshe, kuma shine tushen kitse. Yankin yana ƙaddara ta nauyin jiki da burin a cikin lokacin da aka bayar. Yanzu akwai ra'ayoyi da yawa game da wane rabo daidai ne, amma na ɗauki gram 2-3 na furotin a kowace kilogram na nauyin jiki, carbohydrates sun kai kusan gram 1,6-3,6 a kowace kilogram na nauyin jiki, kuma kitse kamar 0,4 -0,7. XNUMX gram a kowace kilogram na nauyin jiki.

Ina so in canza yawan cin abincin carbohydrate lokaci-lokaci. Idan ina gina tsoka, to ina rage furotin da mai mai yawa da kara kuzari. Ina da kwanaki manya guda biyar da kwana biyu masu ƙanƙanci. Da kyau, ƙananan carbi ya kamata su kasance a kwanakin da ba motsa jiki ba.

Lokacin da nake rage nauyi ko wuce lokacin bushewa, Ina haɓaka furotin na da kitse na kuma rage yawan abincin carbohydrate. Kwanaki biyar suna da ƙarancin carb kuma kwana biyu suna da girma.

Hanya ɗaya don tantance wane rabo ne mafi kyau a gare ku shine ta hanyar gwaji da kuskure. Ayyade burin ku, bincika menene abubuwan gina jiki da kuke samu, kuma daidaita yanayin don dacewa da ku.

Haka ne, yana iya zama mai rikitarwa a farkon, amma kamar koyaushe, da zarar kuna yin wani abu, sauƙin ya zama.

Tushen sunadarai

• Kaza
  
• Waka
  
• Lean nama
  
• Fish
  
• qwai
  
• Curd

Tushen carbohydrates

• Hercules
  
• Sweet dankalin turawa
  
• ayaba
  
• Dukan hatsin farin shinkafa
  
• Gurasar alkama duka
  
• Taliyan hatsi duka
  
• Cikakken hatsin Fulawa
  
• Fruit
  
• kayan lambu

Tushen mai

• Kitsen kifi
  
• Man zaren
  
• man zaitun
  
• kwayoyi

Training

Dabarun horo na ya dogara da ka'idar ci gaba da wuce gona da iri. A sauƙaƙe, yawan ci gaba na ci gaba wata ƙa'ida ce, don haɓaka tsokoki, yana buƙatar haɓaka ƙaruwa a matakin ɗaukar tsokoki tare da kowane motsa jiki.

Idan matakin aiki bai karu ba, jijiyoyin ku ba zasu girma ba. Asingara matakin ƙarfin tsoka za a iya yi ta hanyoyi da yawa. A ƙasa akwai hanyoyin da na fi so don haɓaka kaya:

• Moreaga ƙarin nauyi tare da lamba iri ɗaya
  
• Weightaga nauyi ɗaya don ƙarin reps
  
• Moreaga ƙarin nauyi tare da ƙarin reps
  
• Rage hutawa tsakanin saiti
  
• Maimaita sashi
  
• magudi
  
• Ka'idar maimaitawa daya da rabi
  
• Ka'idar Platun
  
• Ka'idar yin wanka
  

Na fi son yin aiki a kan ƙungiyoyin tsoka a farkon mako waɗanda ke da rauni ko fifiko. Ina aiki a kan rukuni guda a kowace rana, ban da ƙwayoyin kafa.

Na fahimci cewa wannan yana bani damar tattara himma ta; sami mafi kyawun kowane motsa jiki. Kowane motsa jiki yana farawa tare da ƙalubalen gwagwarmaya don amfani da ƙarfi gwargwadon iko yayin da tsokoki ke cike da ƙarfi da kuzari.

Sannan na zaɓi motsa jiki ware don yin aiki akan kowace tsoka. A ganina cewa yana da matukar mahimmanci sanya girmamawa a kan kowane tsoka don haɓaka wannan tsoka zuwa matsakaicin.

Abinci na gina jiki

Falsafina game da kari abu ne mai sauki. Ina amfani da kari don cike gibin da tsarin abincin na ya bari.

Na yi bayanin wadanne irin kayan abinci nake sha da yadda ake shan su a sashin da ke sama.

Kara karantawa: