Shin ɗaukan kaya zai sa mata su yi kama da maza? A'a ga dalilin da ya sa

Tambaya da mata suke yawan yi a dakin motsa jiki ita ce: "Ina son na kara nauyi, amma ba na son na yi girma". Wannan ba shawara ce da za ka yanke ba. Ƙarfin tsoka a cikin mata yana da jinkiri sosai da ba za ka iya zama "babba" ba da gangan.

Me ya sa ba haka ba?

Mata suna da testosterone sau 102020 fiye da maza, kuma testosterone shine babban direba na tsoka. Haka kuma horo a cikin mace yana samar da:

• kusan wannan dangi riba a cikin ƙarfinda kuma
• game da kashi uku zuwa rabi na tsoka taro.

A aikace: tare da horo da abinci mai gina jiki mai kyau, mace tana samun 355 kg na tsoka a cikin shekara ta farko. Wannan adadin yana sa jiki ya yi ƙarfi kuma ya yi kyau, ba mai girma ba. Mata da suke kama da maza a hotuna kusan ba tare da banda suna amfani da steroids anabolic wannan ba abin da nauyi ke yi ba.

Abin da ke canzawa da gaske

• Makonni 4 zuwa 6 na farko: kana jin karfi, daidaitawa yana inganta, baya baya ciwo daga zaune.
• 23 watanni: tufafi sun fi dacewa, ma'aunin kugu ya sauka ko da ma'auni bai yi ba.
• 6 watanni: siffar da ke bayyane a cikin kafadu, glutes da baya na makamai. Wannan shi ne abin da mutane ke kira "tabbatacce".

Jiki ba shine amsar ga siffar ba

Sa'a ɗaya a kan matattarar tana ƙona adadin kuzari amma ba ta samar da jiki ba. Siffar ta fito ne daga tsoka a ƙarƙashin fata. Don haka shirin da ke aiki yana kama da wannan:

• Sau uku a mako a kan nauyin nauyi (dukan jiki, ko sama/ƙasa),
• 8 10,000 matakai rana ko sau 23 na motsa jiki mai sauƙi don lafiyar zuciya,
• abinci mai gina jiki a cikin kulawa ko ƙananan rashi, tare da isasshen furotin (1.62.22.2 g / kg).

Tsarin tsari (sama/kasa)

Ƙarƙashin jiki

1. Ƙarƙashin ƙuƙwalwa ko ƙafar ƙafa 3 × 81010
2. Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ
3. Ƙarƙashin ƙuƙwalwa ko ƙuƙwalwar ƙuƙwalwa 2 × 10 da kafa
4. Ƙarƙashin ƙuƙwalwar ƙuƙwalwa 3 × 12
5. Ƙara ƙwai 2 × 15

Ƙarfin jiki

1. Lat janyewa ko taimaka janyewa 3 × 10
2. Ƙarƙashin ƙuƙwalwar ƙuƙwalwar ƙuƙwalwa 3 × 10
3. Layin igiya 3 × 12
4. Ƙara Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ
5. Allon ko kwari da ya mutu 3 × 30 s

Tsarinka da kuma horo

Sau da yawa ƙarfinmu da kuma ƙarfinmu suna canjawa a kowane wata. Yadda za a yi amfani da shi: a lokacin da kake jin rauni, ci gaba da shirin amma rage nauyi da kashi 102020 ko yin saiti ɗaya ƙasa. Ba ka bukatar wani musamman "mace shirin" kana bukatar sassauci a cikin wannan shirin.

Abubuwa uku da ba sa taimaka

• Ana yin motsa jiki "kawai don wuraren da ake matsala". Ba a cire kitse a cikin ciki; shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan shan
• 1 kg nauyi don 50 maimaitawa. Idan maimaitawa na ƙarshe ba su da wuya, jiki ba shi da dalilin canzawa.
• Wasanni na wankewa da kuma ƙona kitse. Babu tasiri, kuma sau da yawa matsalolin narkewa.

Gajerun bayanai

• Nauyin jiki ba ya sa mutum ya yi kama da namiji - testosterone tana yi, kuma babu isasshensa.
• Sashi uku na motsa jiki + tafiya + isasshen furotin.
• Siffar ta fito ne daga tsoka, ba daga motsa jiki ba.
• Ka daidaita aikin da kake yi da abin da kake yi a ranar maimakon ka canja shirin.