Zvikonzero zvishanu Nei Kusimudza Kurema Kurema * Hazvi * Ita Kuti Uve Bulk Up

Zvemukati

• 1. Iwe uchapisa mamwe macalorie.
• 2. Uri kuumba muviri wako-kwete kuita kuti ukure.
• 3. Unodzidzira maresults aunoda.
• 4. Unotofanira kuwedzera kudya kwako kuti uwedzere muviri wako.
• 5. Haumuke ne insta-mhasuru.
• Ongororo ye

Pekupedzisira, iyo yekusimudzira yevakadzi yekusimudza iri kuvaka simba. (Hauna kuona here Sarah Robles kuhwina bronze kuUS kuRio Olimpiki?) Vakadzi vazhinji varikunhonga mabhero uye mabhero, vachiwedzera simba ravo, uye vachibatana pamwechete nekuda kwazvo. Asi kunyangwe nemukurumbira uri kuwedzera, kuchine musasa wevatendi vakasimba mune iyo yose "kusimudza uremu kuchandiita bulky uye murume" BS.

Tauya kuzopwanya nharo iyoyo zvachose. Kuva mukadzi anosimudza masimbi anorema hazvingakuite kuti uve mukuru, murume, kana kutaridzika saiye-Hulk. Muchokwadi, ichaita zvakapesana: Inosimbisa uye toni zvese pamusoro pemuviri wako, pisa mafuta, uye gadzira macurves ako chaizvo sezvaunoda. (Ava vakadzi vakasimba uye vanopisa-seGehena uchapupu.) Hongu, ichokwadi-ingobvunza Jacque Crockford, CSCS, mutauriri weAmerican Council on Exercise.

Akagovera zvikonzero zvishanu nei usingashanduke kuita Arnold husiku, uye nei kudzidziswa kwesimba kuri kwe nokusingaperiy mukadzi.

1. Iwe uchapisa mamwe macalorie.

Kusimudza uremu hakungokanganisa tsandanyama yako chete. Kuramba kudzidziswa kunowedzerawo kuburitswa kwe testosterone uye kukura kwevanhu mahormone (kunyange hazvo mari yacho inogona kunge yakasiyana zvichienderana nehunhu hwako uye nekurovedza muviri), anodaro Crockford. Asi, zvinotonyanya kukosha, yako metabolism inowana kuwedzera.

"Kusimudza masimbi kunogona kuwedzera muviri wako wakaonda, izvo zvinowedzera huwandu hwemakoriori aunopisa mukati mezuva," anodaro. Saka nekuwedzera mitezo yakaonda, unenge uchipisa makirori akawanda kunze kwekurovedza muviri, kunyangwe iwe uchiri chillin 'pamubhedha kana kutaipa kubasa.

2. Uri kuumba muviri wako-kwete kuita kuti ukure.

"Kusimudza masimbi anorema inzira huru yekuwana chimiro chemuviri chaungave uchitsvaga," Crockford anodaro. Iwe unogona kukanda uchienda kune iyo elliptical, bhasikoro, kana munzira munzira kwemaawa, kuyedza kupisa mafuta. Asi chakavanzika kune chakasimba muviri hachisi mukupisa chega chega chejiggle ne cardio-iri mukugadzira yakasimba, yemhasuru base.

"Unoda perkier bum? Ita squats uye deadlifts. Unoda mamwe anotsanangurwa maoko uye kumashure? Ita mamwe mapepa epafudzi uye kudhonza-ups, "anodaro Crockford. Mabhenji anotsikirira uye zvekubvuta hazvidi hazvo kudiwa-iwe unogona kushanda nemudzidzisi kuti uwane maitiro ekudzidzira simba anokushandira iwe nezvinangwa zvako. (Kunyange zvakadaro, chirongwa chekutanga chemavhiki mana inzvimbo yakanaka yekutanga.)

3. Unodzidzira maresults aunoda.

"Vakadzi vanogona kushandisa kudzidzira kuramba kusvika pamarudzi ese ehutano nehutano hwezvinangwa, uye izvi zvinosanganisira aesthetics," Crockford anodaro. Chokwadi, unogona kushandisa weightlifting kudzidzira kukwikwidza powerlifting (sevasikana vasadass pa Instagram), Olimpiki -style weightlifting (sevamhanyi vechikadzi vakasimba veAF), kana kumakwikwi ekuvaka muviri, kana iwe unogona kungoishandisa kuti ive yakakwana, ine hutano , uye ndine chivimbo. Pane zvakawanda zvezvirongwa zvinoenderana nezvido zvako.

"Kana iwe uchingotarisa kuti uvandudze chimiro chemuviri wako nekuvandudza kugadzirwa kwemuviri wako, ipapo kusimudza masimbi zvakare chinhu chakakosha kwazvo muchirongwa chehutano hwakasimba," anodaro. Kana iwe uchida kuwana huwandu hwakakura hwemhasuru, uri kutarisa mazuva mana kusvika matanhatu ekusimudza vhiki, maringe nezuva rimwe kana matatu ekusimudza hutano hwese.

4. Unotofanira kuwedzera kudya kwako kuti uwedzere muviri wako.

Iwe hautarisire kuderedza uremu kubva pakushanda kunze-iwe unoziva kuti kudya kwakachena uye kune hutano chikamu cheiyo equation zvakare. Zvakanaka, zvakafanana zvinoenda kukura.

"Kuwana mhasuru kunobva mukubatanidzwa kwehuremu hwekudzidzira huremu uye kuwandisa mumakori," anodaro Crockford. "Kana iwe ukaita zvekudzivirira kudzidzira zuva rimwe chete kana matatu pavhiki uye hausi kudya macalorie akawanda kupfuura aunoshandisa pazuva, pamwe hauzoone toni yekukura kwetsandanyama."

5. Haumuke ne insta-mhasuru.

Kana iwe ukaita zvishoma bicep curls uye uchidya imwe sipinashi, iwe hausi kuzomuka uchitaridzika saPopeye. Funga: zvinowanzo kutora mwedzi kungoona imwe yepakati kugwinya kufambira mberi (semamwe toni tsandanyama kana kudzikira kwemafuta emuviri). Kuti usvike kune yakakura kana muviri-anovaka mwero we muscularity, haungofanirwe chete nekudzidzisa uye kudya nenzira yakanyanyisa, asi iwe unofanirwa kuramba uripo kwemakore. Idzi mhando dzevatambi dzinoshanda zvakanyanyisa zvakaoma kutarisa maitiro avanoita; hauzopedzisi ipapo netsaona, tinovimbisa.

Izvo zvataurwa, kukohwa chero mabhenefiti esimba kudzidziswa (kunyangwe kana uchingoda kugara wakaonda uye wakaringana) zvinotora kuzvipira uye kushanda nesimba.

"Kugadzikana kwakakosha kana zvasvika pakuumba muviri wako nekuchinja shanduko yeupenyu hwese," anodaro Crockford. (Uye ndosaka iko kudzidziswa kwesimba kamwe chete pasvondo kusinga kucheke.)

Kana iwe uchiri kutya nezvekutora ma dumbbells, rako rakanakisa kubheja kuwana mamwe mazano kubva kumudzidzisi anogona kugadzirisa chirongwa chekusimbisa simba chinokushandira. Wobva wanamatira pairi. Wakavimbiswa, iwe unenge uchinzwa wakasimba, sexier, uye zvakanyanya badass kupfuura nakare kose.

Ongororo ye