Chinangwa chekuvaka muviri ndechekuvaka tsandanyama, kuvandudza chikamu chemuviri, uye kuita kuti utaridzike wakasimba uye wakachengeteka zvakanyanya.Zvisinei, vamwe vanhu vakaonda ndevemitsipa yekuvaka matambudziko, uremu hausi nyore kusimuka 4, 5 makirogiramu, kurega kudzidzira kwenguva yakati mushure mekuremera kucharasikirwa ne3, 4 makirogiramu, vamwe vanhu vanotanga kukura kwetsandanyama kunonyanya kuoneka, pashure imwe nguva, kushanda kwemhasuru yekuvaka kunowedzera kuipa, zvakaoma kuramba uchipaza.

Saka, kune aya matambudziko ekuvaka tsandanyama, ndeapi mazano anogona kuvabatsira kukura makirogiramu matatu emhasuru yakachena munguva pfupi?

Chokutanga pane zvose, tinofanira kuchenjerera kune chiito chakakomba.Compound exercises dzakadai semabhenji presses, pull-ups, uye squats zvinogona kuwedzera kushanda kwemaitiro ekuvaka tsandanyama nekubatanidza mapoka akawanda emhasuru mumuviri panguva imwe chete.

Paunenge uchidzidzisa mhasuru kuvaka, vanotanga vanofanirwa kudzikisa mafambiro ega uye kudzidzisa zvakanyanya kuomarara mafambiro, ayo anogona kukurudzira kukura kwemhasuru zvakanyanya.

Chechipiri, tinofanira kuterera kudzidziswa kwemakumbo.Makumbo nderimwe remapoka makuru emhasuru mumuviri uye chikamu chakakosha chekuvaka tsandanyama chinogona kukubatsira kutyora bhodhoro.

Mukudzidzira kwemakumbo, squat, kudhonza kwakaoma uye zvimwe zviito zvinogona kushandiswa kukurudzira mitsipa yehudyu nemhuru, nokudaro kunokurudzira testosterone secretion uye kukurudzira kukura kwemakumbo emakumbo.Kukura kwetsandanyama kunobatsira kuwedzera chiyero chemetabolism yemuviri, kupisa macalorie akawanda, uye nekudaro kudzivirira kuunganidzwa kwemafuta.

Chechitatu, idya zvokudya zvakawanda zvine mapuroteni akawanda.Protein ndiyo yakakosha zvinhu hwaro hwekukura kwemhasuru, uye ndicho chimwe chezvinhu zvakakosha pakuvaka tsandanyama.Naizvozvo, matambudziko ekuvaka tsandanyama anofanirwa kutarisisa mapuroteni ekudya.

Panguva yekuvaka tsandanyama, tinofanira kudya zvakawanda zvine mapuroteni chikafu, senge chifuva chehuku, hove, shrimp, mazai, nezvimwewo, kuwedzera mapuroteni.Panguva imwecheteyo, kuitira kuti zvive nani kutora mapuroteni, zvinokurudzirwa kugovera zvokudya zvezuva muzvokudya zvakawanda, zvakadai sekudya 5-6 kanomwe pazuva, izvo zvinogona kuvandudza chiyero cheprotein uye kubatsira kuvaka musuru.

Uye pakupedzisira, kudzidziswa kwechikwata chepamusoro.Kudzidziswa kweboka repamusoro kunoreva kudzidziswa kwepamusoro-kusimba, kusimba kwepamusoro-kwenguva pfupi, senge squats uye kudhonza zvakaoma zvakasanganiswa, bhenji kudzvanya uye kudhonza-kumusoro zvakabatanidzwa, zvichingodaro, kupa tsandanyama zvakakwana pombi kunzwa.

Rudzi urwu rwekudzidzira runogona kukurudzira mapoka emhasuru akawanda, kuvandudza kutsungirira kwemhasuru uye simba rinoputika, nokudaro zvichikurudzira kukura kwemhasuru.Paunenge uchiitisa kudzidziswa kweboka repamusoro, zvinodikanwa kutarisisa kurongeka kwakadzikama kwekusimba uye nguva yekudzivirira kuneta kwakanyanya uye kukuvara.