Yako Yakazara Nongedzo kuBulking

Zvemukati

• Chii chinonzi Bulking?
• Mashandiro anoita Bulking
• Zvinotora Nguva Yakadii Kuunganidza?
• Unoziva Sei Kana Uchifanira Kuedza Bulking?
• Chii chinonzi Bulking Diet chinotaridzika?
• Zvokuwedzera
• Iwe Unofanirwa Kuona Nyanzvi Yezvokudya Kana Uchibhuroka?
• Chii chinonzi Bulking Workout Routine chinotaridzika?
• Kuchengeta Kufambira Mberi Paunenge Uchibhururuka
• Chii Chinoitika Mushure mekunge Wapedza Bulking?
• Ongororo ye

Iyo pfungwa yemagariro yekuti dumbbells nemasimba-ekudzidzisa michina inofanirwa kuchengetedzwa chete kune ejim bros uye avo ekukurudzira anga akafa uye akavigwa sengano yekuti mazuva ekuzorora ndeasina kusimba. Asi kunyangwe hazvo iyo yekuremera kamuri yave dhukutu kune vese, iyo pfungwa yekukwirisa uye kuve tsandanyama AF ichiri kufungidzirwa seyakajairwa wannabe Arnolds uye shredded bikini anovaka muviri.

Muzvokwadi, kubhururuka kunogona kuve zano rinobatsira parwendo rwako rwekusimba, kunyangwe iwe uri newbie yekurovedza muviri kana wakarova madziro nemaPR ako. Hezvino izvo zvaunoda kuti uzive nezve kubhowa, kusanganisira maitiro ekuwedzera nzira ine hutano, pamwe nemazano ezvekudya uye mazano ekurovedza muviri izvo zvinokubatsira iwe kuwana zvihombe zvihombe mubazi remhasuru.

Chii chinonzi Bulking?

Zvichitaurwa zviri nyore, kubhowa kunosanganisira kuwedzera huremu hwemuviri uye mhasuru nekuwedzera koriori yako uye kuita kudzidziswa kwesimba kwenguva yakati rebei, anodaro Ryan Andrews, RD, CSC.S.

Zvikonzero izvo munhu angangoda kuwanda zvinosiyana, asi zvakajairika kutora tsika kusvika kune huremu chaihwo hwemutambo, senge CrossFit, kusimudza uremu, kana kuvaka muviri, kana - mune vamwe vakadzi - kuvaka zvakapambwa, anodaro Jaclyn Sklaver, CNS, CDN, LDN, muvambi weAtleats Nutrition. "Kana iwe uchida kuvaka garo, iwe uchafanirwa kudya - iwe unofanirwa kuidyisa," anodaro. "Uye chigumbu hachiuye chete nekuita mabhendi ekurovedza muviri."

Mashandiro anoita Bulking

Kunzwisisa maitiro ekukura kunoda kunzwisisa sainzi yekukura kwemhasuru. Kukura kwemhasuru ibasa rinotyisa pamuviri wako, uye macalorie anopa simba rakakosha kuti zviitike. Kuti ugadzire tsandanyama, unofanirwa kunge uri mune anabolic state, zvichireva kuti muviri une mafuta akakwana uye simba rekuvaka nekugadzirisa matishu, kusanganisira tsandanyama. Paunenge usiri mune yakasara macaloric, iwe unoisa njodzi yekuenda kunzvimbo inokatyamadza (kana muviri wako uri kutyora mafuta nemhasuru) uye gluconeogenesis (kana muviri wako ukashandisa asiri-makabhohaidhiretsi sosi, sepuroteni kubva mumhasuru dzako, mafuta), anotsanangura Sklaver. "Ukawanda macalorie aunodya, ndipo paunowedzera mafuta uye nemukana wekushomeka," anodaro.

Uyezve, kana iwe uri pakushomeka kwecalori (uchidya mashoma macalorie pane zvauri kupisa), unogona kuisa kushushikana pamuviri, izvo zvinogona kukonzera kuti muviri ubudise cortisol -katoni kemikari inoderedza testosterone uye inogona kuve chikonzero che kuparara kweprotein yemhasuru, inowedzera Sklaver. Paunoshandisa macalorie akawanda, urikudyawo zvinovaka muviri zvinoita basa rakakosha mukuvaka mhasuru, anodaro Andrews. (Kunyange zvakadaro ndizvo zvinokwanisika kukura mhasuru usingave pane yakasara calcalus, Sklaver inocherekedza kuti inowanzoitika mune vanosimudza svutugadzike nekuti kurudziro yekusimudza inyowani kumuviri wavo uye inozotungamira kune yakaderera zvishoma mwero wekukura kwemhasuru.)

Kuti uchinje iwo ekuwedzera macalorie kuita mhasuru misa inogara, iwe unofanirwa kuve kudzidziswa kwesimba. FYI, kana iwe ukasimba chitima, iwe unokonzeresa kukuvara kune mhasuru dzako; Nekuda kweizvozvo, muviri wako unotanga kugadzirisa uye kukura kweiyo mhasuru inozivikanwa se-musuru-protein synthesis, anodaro Skalver. Pakati peichi chiitiko chemagetsi, mahormone testosterone uye insulin-senge kukura chinhu-1 (IGF-1, hormone inosimudzira kukura kwemapfupa uye tishu) uye inotaurira maseru setiraiti tanga kuivakazve neprotein. “Pasina kudzidziswa simba, unozoona zvakaoma kuvaka kana kuchengetedza tsandanyama,” anodaro. (FYI, iwe unokwanisa kuvaka mhasuru ine bodyweight kurovedza muviri, zvakare, zvinongotora rimwe basa rakawanda uye nekungwarira kudzidziswa.)

Zvinotora Nguva Yakadii Kuunganidza?

Kungofanana nezvikonzero zvekuwedzera, huwandu hwenguva iyo yakawanda inotora zvinoenderana nemunhu. Kana izvi zvisati zvaitika, iwe usati wambotsika mukamuri yekuremerwa uye unoshandiswa kudya chikafu chine mwero chemuviri wako, unogona kuona mhedzisiro nekukurumidza kupfuura pro nekuti shanduko idzi idzodzo nyowani dzinokurudzira pamuviri wako, anotsanangura Andrews. "Kuunza kudzidziswa kwesimba uye kudya zvakanyanya zvinovaka muviri- uye calorie-dense chikafu, muviri unogona kungotanga kudzvanya, uye iwe unowedzera uremu zvishoma zvishoma pane munhu anga achidzidzira zvakaoma kwenguva yakareba chaizvo uye muviri wake wakatogadzira zvakawanda zvekugadzirisa," anodaro.

Kazhinji, zvakadaro, nguva yekubvongodza inogara kwemwedzi mitatu, izvo zvinokutendera kuti uwane uremu zvishoma nezvishoma (kusanganisira mhasuru) uye * kukwira kuhuremu kumajimu, anodaro Sklaver. Muchokwadi, chidzidzo chakaburitswa mu International Zvinyorwa zveKurovedza Sayenzi yakaratidza kuti kuita matatu akazara-emuviri masimba ekudzidzisa zvikamu pavhiki kwevhiki sere kwakatungamira kungoita 2 lb kuwedzera kwehuremu hwakaonda, i11 muzana inowedzera muchipfuva simba rekutsikirira, uye 21 muzana kuwedzera muhack squat simba.Ndosaka zvakakosha kuti udye uye udzidzire nguva dzose kuti uwane mhasuru inooneka uye zvakare kushanda nzira yako kusvika kune mahuremu akakura, anotsanangura.

Unoziva Sei Kana Uchifanira Kuedza Bulking?

Bulking haisi yemunhu wese. Usati wawedzera makoriyori ako uye kurova gym zuva nezuva, iwe unofanirwa kuve uine mamwe maitiro ekutanga munzvimbo. Kana kudya kwako kwakanyanya kusingaenderani uye iwe uri kurarama kubva kune zvinokurumidza kana zvakagadziriswa chikafu-kwete mhando yeprotein, fiber, uye zvakasiyana-siyana zvemichero nemiriwo-funga kushanda kuti utange iwo maitiro ane hutano kutanga, anodaro Andrews.

"Bulking yakati siyanei, uye iwe unofanirwa kuenda kunopesana nedzimwe dzemuviri wako dzimwe nguva kwaunenge uchidya, sekuramba uchidya paunonzwa kuguta," anodaro Andrews. "Saka kana mumwe munhu asiri muhutano hwakanaka, hwakadzikama, zvinogona kungoendesa kune kumwe kukwira nekudzika uye kupenga kwechikafu mukudya."

Uye kana uine nhoroondo yekusadya zvisina kunaka kana kujaira, Andrews anokurudzira zvikuru kushanda nenyanzvi yezvehutano yaunovimba nayo kuti uve nechokwadi chekuti wakawandisa zvakachengeteka uye pasina hukasha, huremu hunoshanduka.

Chii chinonzi Bulking Diet chinotaridzika?

Nhanho yekutanga yekuti ungaita sei kuwedzera inosanganisira kutarisa kunovaka muviri. Kuti uwane mibairo mikuru, iwe unofanirwa kunge uri pa caloric surplus, zvichireva kuti uri kudya akawanda macalorie pane auri kushandisa zuva nezuva. Uye kuona kuti simba rekuwedzera rinoshanduka kuita mhasuru, unofanirwa kunamatira kuchirongwa chekudzidzisa simba, anotsanangura Sklaver (asi zvimwe pakubata kwakawanda muchidimbu). Kune vakadzi, izvo zvinoreva kuti vanodya yekuwedzera mazana maviri kusvika mazana mashanu emacalorie zuva rega rega panguva yekubvongodza, asi zvese zvinoenderana nesetabolism yako. “Vamwe vakadzi vanogona kudya macalorie 2 800 pazuva, uye mamwe akawanda pa2 200 chete. Izvo zvese zvinoenderana, asi iwe unofanirwa kunge uri pane yakawandisa, ”anodaro. (Kuti uwane mari yako yezuva nezuva yesimba - TDEE, kana huwandu hwemacalorie aunopisa zuva nezuva zvichienderana nehurefu hwako, huremu, zera, uye chiitiko chezviitiko - usati watanga kubhowa, edza online Calculator.)

Kuti urove zvibodzwa zvitsva zvekoriori, Andrews anokurudzira kutanga nekunonoka, shanduko dzakareruka pane kunyatso gadzirisa kudya kwako. "Vanhu vakawanda vanowanzoita zvishoma zviri nani kana vachingoda kunetseka pamusoro pechinhu chimwe chete kana zuva ravo rose uye hupenyu hwavo hwose hwakasiyana kubva zvino," anotsanangura kudaro Andrews. Danho rekutanga: Kudya kusvika waguta pakudya kwese. Kana wapedza kudya kwako asi uchiri kufunga kuti unogona kudya zvishoma, enda nazvo. Kune vamwe vanhu, izvo zvinogona kukwana kuti vatange kukwikwidza, anodaro.

Kana izvo zvikasaita hunyengeri, zvakadaro, tanga kuwedzera imwezve kushumira pakudya kwako kwekuseni, masikati, kudya kwemanheru, kana chikafu chinonaka. Kuva nembatata yekudya kwemanheru? Donhedza imwe mundiro yako. Kuvhara puroteni zunza mushure mekurovedza muviri? Inwa mamwe maonzi mana. Zvadaro, zviyera kufambira mberi kwako uye sarudza kana iwe uchida kutora nzira yehasha, anodaro.

Kana kuenda nekuyerera isiri jamu yako, unogona kutora imwe nzira yemaitiro ekubhukura nekuchengeta macalorie ako uye macros. Tevedza nzira dzakareruka dzaSklaver (kana online Calculator senge iyi kana iyi) kuti udzidze zvinovaka muviri paunenge uchibhaiza:

• Makorori: Bodyweight mu lbs x 14 kana 15
• Mapuroteni (g): Kurema kwemuviri mumalbs x 1
• Carbohydrate (g): Kurema kwemuviri mumalbs x 1.5-2.0
• Mafuta (g): Iwo akasara macalorie

Asi uchizviputira neayo akawanda macalorie anogona kunzwa kunge basa (tisingataure, zvingangonzwa zvisina kunaka kwauri). Ndokusaka vose Sklaver naAndrews vachikurudzira kudya mafuta ane utano, akadai senzungu, kokonati cream, bota rinodyiswa nouswa, uye maavocados nokuti mafuta ane kaviri kuwanda kwemakoriyumu pagiramu seprotein uye carbs. Dudziro: Iwe unotakura mune mamwe makorikori ane zvishoma chikafu chinozadza dumbu rako.

"Kana mumwe munhu akadya saradhi yakakura mbishi yekare ine chitsama chakasiyana chakatemwa miriwo mbishi, ndicho chikafu chakawanda uye vanogona kunzwa kuzara chaizvo, asi zvinopa macalorie mashoma uye mapuroteni," anodaro Andrews. Enzanisa izvozvo nendiro yemusanganiswa wenzira izere nenzungu uye michero yakaomeswa-chimwe chinhu chine calorie-dense uye protein-dense-chinogona kuve nyore kudya kune vamwe vanhu." (Uyezve tarisa pane izvi zvimwe zvine hutano asi zvakakwirira-koriori chikafu.)

Padivi rerutivi, haisi yemahara-ye-ese kuti udye zvese zvakagadziriswa uye zvakakangwa chikafu chaunoda. Iwe uchiri kuda kuteedzera musimboti misimboti yekudya zvine hutano-kurova yako protein quota, kuwana plethora yemicronutrients, uye kuve nechokwadi kuti uri kuwana zvakakwana zvakakosha mafuta acids, anodaro Sklaver. “Hausi kuzorasa marara evanhu,” anodaro. “Chirwere chemwoyo chichiri chinhu. Cholesterol ichiri chinhu kana iwe uri kubhura. Saka kana ukasarudza kuti ndeapi mafuta akakodzera mundiro yako, sarudza kuonda kwenyama nemafuta ezvirimwa, anowedzera Sklaver. (Yakabatana: Iyo Yekutanga Yekutungamira kune Yekuvaka muviri Kudya Kugadzirira uye Kudya)

Nekudya uku kwese, iwe uchaona dzimwe shanduko muhurongwa hwako hwekugaya, kusanganisira kunzwa kuzara kazhinji uye kuve nekufamba kwakawanda, anodaro Andrews. Uyezve, iwe unogona kunge uine nguva iri nyore kurova yako fiber quota uye kuwana akakosha mamicronutrients aungave wanga uchishaya kare, anowedzera Sklaver.

Zvokuwedzera

Paunenge uchibhubhura, Sklaver anogara achikurudzira kutora protein yekuwedzera ine magiramu makumi maviri neshanu eprotein yakakwana pasevhisi, inova mari inodiwa kuti muviri wako utange kushandisa puroteni kuvaka nekugadzirisa tsandanyama, chirongwa chinozivikanwa semhasuru protein. synthesis (MPS). Kana iwe uri kushandisa chirimwa-chakavakirwa puroteni yekuwedzera, Sklaver inoratidza kuwedzera neleucine, yakakosha amino acid iyo inokanda MPS iyo inowanikwa mune yakaderera huwandu muzvirimwa-zvakavakirwa maprotein sosi kupfuura mune mhuka-based, sekureva kwechidzidzo chiri mumagazini Nutrients.

Iwe haufanire kuchengetedza puroteni yako zunza chete kune yako post-Workout maitiro, chero. Paunenge uchibhubhura, iwe unoda kuve nehuwandu hweprotein hwakapararira zuva rese, anodaro Sklaver. Anokurudzira kuve ne whey protein shake panguva yekudya kwemangwanani, mukati memaminitsi makumi matatu ekupedza kurovedza muviri, kana usati warara kudzivirira catabolism paunenge wakarara, nzira yakakosha yekugadzirisa muviri wako (uye yekuvaka tsandanyama) inoda mapuroteni nesimba, anodaro Sklaver.

Asi kana wakanganwa kurongedza hupfu hwako uye usingakwanise kugadzira pa-iyo-kuenda kuzunungusa, usazvirove iwe pachako pamusoro payo. "Ini ndoda kuona mumwe munhu achidya zvakaenzana zvakaenzana mukati mezuva, mazuva ese, ane hupfumi muprotein, pane kuisa pamberi pekuzungunuka kweprotein nguva pfupi isati yatanga kana mushure mekushanda," anodaro Andrews. Uye yeuka: Kuwedzera neprotein hachisi chinhu chinodiwa, asi inzira inokurumidza uye iri nyore yekushandisa nzira yako yekurova quota yako, anodaro Andrews. (Ona: Heano mangani Mapuroteni Aunofanira Kudya Nezuva)

Zvisikwa zvinogona kukubatsira iwe kuzadzisa zvinangwa zvako, zvakare. Iyo yekuwedzera inogona kubatsira vanhu kudzidzisa zvakanyanya, zvinogona kuvabatsira kuti vawedzere mhasuru, uye inogona kutakura mvura kupinda mumaseru maseru, ayo anogona kusimudzira huremu, anodaro Andrews. Kuti ubate izvo zvekushandisa, tora 3 magiramu e creatine zuva rega rega, anodaro Sklaver.

Iwe Unofanirwa Kuona Nyanzvi Yezvokudya Kana Uchibhuroka?

Mhinduro pfupi uye inotapira ndeyechokwadi. Kunyangwe iwe uchigona kuwana ruzivo rwakawanda nezve bulking uye kudya kunovaka muviri (hi-iko pano!) painternet, nyanzvi inokupa iwe pachako, zvirongwa zvekudya zvakarurama-nezvimwe zvakawanda. "Ivo vari kuzokubatsira iwe kusiyanisa chikafu chako, kukubata unozvidavirira vhiki rega rega, kutaura newe nezvematambudziko aungave uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakuita. "Vamwe vanhu vanongopinda voita zvakawanda vofunga kuti, 'Ndiri kungodya chero chandinoda kuisa uremu,' uye handiwo maitirwo aunoita."

Chii chinonzi Bulking Workout Routine chinotaridzika?

Ndine urombo, haugone kungodya chikafu chine macalorie uye kuyambuka minwe yako kuti ugoita sehuswa saJessie Graff-unofanirwa kunge uchishanda uye uchisimudza zvinorema nguva zhinji zvakare, anodaro Sklaver. Mune ino kesi, cardio inoshanda inopesana newe uye zvinangwa zvako iwe pawakawandisa, sezvo uchiwedzera koriori-kupisa cardio iwe, zvakanyanya chikafu chauchazofanira kudya kuti uzviitire, anotsanangura. (Cherechedza: Cardio inogona kunge isiri yakanaka kune bulking, asi iyo ndizvo chikamu chakakosha chekuchengeta moyo wako uine hutano.) Nepo, hongu, unogona kuvaka tsandanyama ne bodyweight-chete maekisesaizi, haisi iyo nzira yakanaka yekuzadzisa zvinangwa zvako zvakawanda. "Hausi kuzoda kuita zvakawanda uye [chete] ita yoga," anodaro Sklaver. “Ipapo [macalories iwayo] anogona kushanduka nyore nyore kuva mafuta pane kuonda mumuviri.”

Mhando dzekurovedza muviri dzaunoita zuva rega rega zvinoenderana nenguva yako yaunosununguka kushandisa kupomba simbi. Kana iwe uchingokwanisa kuveza mazuva matatu pavhiki purogiramu yako yekudzidzisa, iwe unonyanya kuita basa rakazara muviri nguva dzose kuti urove tsandanyama imwe neimwe kakawanda-danho rinokosha pakuita kuti misumbu yako ikure, anodaro Sklaver. Kana iwe uri kuronga pane mana kana anopfuura ekurovedza vhiki, zvakanyatsonaka kupatsanura uye shanda makumbo ako, mapendekete, musimboti, kumashure, uye zvichingodaro zvakasiyana - sekureba sekunge iwe uchidzidzisa yega yega mhasuru yeboka kanopfuura kamwe pasvondo. (Tarisa uone iri izere gwara rekuvaka muviri uye gwara rekugadzira hurongwa hwekuvaka mhasuru.)

Uye hapana imwe nzira iri nyore yekuona mhedzisiro yauri kutsvaga pane yekutevera yakasarudzika, chirongwa chehunyanzvi chakagadzirwa. Sklaver inokurudzira kusangana nemudzidzisi ane ruzivo musimba uye kugadzirisa kana kushandisa sainzi-vanhu vanonzwisisa izvo zvesainzi zvinotsigira mhasuru kuwana uye kusimbisa kudzidziswa. "Kungopinda mujimu uye kushanda kunze kwakanaka uye zvose, asi kana uchinge watevera chirongwa ichocho [kubva kune unyanzvi], ndipo paunoona mashiripiti," anodaro.

Mashiripiti? Tsimba dzakasimba, kusimudza kuri nyore, uye maPR matsva, anodaro Sklaver. Neshanduko idzodzo mune yekurovedza muviri, unogona kuona kumwe kuchinja mumuviri zvakare. Nhamba iri pachiyero ingangokwira, uye bhurugwa rako ringave rakatenderedza rakatenderedza ako quads kana zvimwe zvikamu zvemuviri wako kubva kune yakawedzera mhasuru. Asi zvakare, mhedzisiro yacho inosiyana kubva pamunhu kusvika pamunhu, uye kana iwe uri munhu akasununguka akaonda kubhururuka, iwe unogona kunge uchiri parutivi rwakaonda kumagumo kwaro, anodaro.

Kuchengeta Kufambira Mberi Paunenge Uchibhururuka

Sklaver haadi kuti varatidziri vatarise pachiyero seveve-vese uye vapedzise-kwese kufambira mberi kwawakaita, asi iye anokurudzira kuzviremedza kaviri pamwedzi kuti uone kana uri munzira kana iwe uchirwisa yehuremu hwakati. Asi kuenda kwake kuri kutora zviyero: Edza chiuno chako, chipfuva, chiuno, zvidya, nemaoko kuti uise nhamba chaiyo kune yako mhasuru kukura. Uye kuona muviri wako wose uchichinja nemeso ako, tora mafoto kamwe kana kaviri pamwedzi. Kana iwe ukavatarisa padivi nepadivi, iwe unenge uine inomiririra inomiririra yekuvandudza kwauri kuita, anodaro.

Munzvimbo yekurovedza muviri, ita shuwa kuti unonyora pasi kuti huremu hwakadii hwauri kusimudza pakuita kwega kwega nguva yaunodzidzisa. Izvi zvinokubatsira iwe kuona kufambira mberi kwako, uye zvakanyanya kukosha, kukuratidza iwe kana iwe uchisimudza huremu hwakawanda, inowedzera Sklaver. (Yakabatana: Vakadzi Vanogovana Izvo Zvisina-Kukunda Kukunda)

Chii Chinoitika Mushure mekunge Wapedza Bulking?

Kana uchinge warova zvinangwa zvako - ingave yakapambwa yakasimba kana Dwayne "Dombo" Johnson-akafanana nemufananidzo - inguva yekupinda muchikamu chekugadzirisa. Kana iwe ukatora nzira yaAndrews yekukwirisa uye ukaita zvidiki diki pane chako chikafu, ingo tora izvo shanduko kunze kweiyo equation, anodaro. Idya kana uine nzara, mira kana waguta uye usawedzere zvimwe chikafu mundiro yako kupfuura chaunoda (aka intuitive kudya).

Kana iwe ukatarisa pane ako macalorie uye macro, iwe uchazoda kudzikisa macalorie kune iyo huwandu hwaunoda kuti uremu hwako hwakadzikama, anodaro Sklaver. Kana iwe wakawana makirogiramu gumi, zvaunoda zvecaloric zvichave zvakasiyana pane zvavaive vasati vawanda, anotsanangura. Panguva ino, nyanzvi yako yekudya zvinovaka muviri kana murairidzi anogona kukubatsira kuti uone kuti izvo zvitsva zvekudya zvinoita sei kwauri. Iwe unogona kutarisira kurasikirwa nehumwe huremu hwawakawana paunoderedza kudya kwako kwekoriori, uye kana iwe ukaramba uchiri uremu hwakafanana, panogona kuva nedambudziko rakadzika riri pedyo nehutachiona hwako, cortisol, kana mahomoni epabonde, anodaro Sklaver. (Yakabatana: Maitiro Ekuziva Kana Wawana Chinangwa Chako Kurema)

Asi kana iwe uri mutambi akasarudzika, chimiro chemuviri, kana muvaki wemuviri, pane imwe sarudzo yaunogona kutora mushure mekupedza kukwikwidza: kucheka. Mukuita uku, iwe unoderedza yako caloric kudya ne15 kusvika 20 muzana yeTDEE yako, asi zvinoenderana nemunhu chaiye, mararamiro avo, zvinangwa, uye metabolism, anodaro Sklaver. Nekudaro, kuita kucheka nekukurumidza zvakanyanya kana kwakanyanya kunomhanyisa njodzi yekuparara kwemhasuru kubva pagluconeogenesis, pamwe nekuwedzera cortisol uye zvinogona kudzikira mazinga e testosterone, anodaro Sklaver. "Ichi chiitiko chinonyengera chinogona kutungamira kune zvakashata, zvese zvepanyama uye zvepfungwa," anowedzera Andrews.

Ndicho chikonzero nei achikurudzira kuita zvishoma nezvishoma shanduro yekucheka nerubatsiro rwenyanzvi yehutano yakadzidziswa kana chiremba wezvokudya kana iwe wakafa wakagadzirira kuzviita. Uye kana iwe usina chinangwa chakatarwa kana nguva yakatarwa, Sklaver inokurudzira kuenda kunochengetedza macalorie mushure mekupaza kuti uderedze njodzi idzi. Saka iwe paunopedzisa danho rekupedzisira, iwe pakupedzisira unozoona yakatsanangurwa mhedzisiro yemwedzi yako yekushanda nesimba-yakasimba uye yakaipa badass muviri (kwete kuti wanga usiri badass nhanho dzese dzenzira).

Ongororo ye