musels banaane ke lie kya?
aksar admiyon mein mucels banaane ki ichha hoti hai. isake lie vah kai tarah k upaay apanaenge lekin saphal nahin honge mucels banaane k lie mehanat aur gyaan donon ki zarurat hotee hai. mucels banaane ke lie aap apne aahaar ka bhee vishesh dhyaan rakhna chahiye. Workout karne aur mucels banaane ke lie shareer ko santulit aahaar ki zarurat hai. lekin vishesh roop se body building aur mucels banaane ke lie protein kee jaroorat sabse adhik hai. body aur mucels banaane ke lie aap k tarikon se apna sakte hain lekin unse kuch aise hain jinse aap jaldee svasth shareer pa sakte hain. ve upaay hai:
- Calories: maanspeshiyon ko majboot banaane ke lie sabse pahale apne cailore kee matra badhaen qunki mucels building ke lie poore ghante jim mehnat karne ke baad aapko urja ki zarurat hoti hai. lekin jyadatar trenar body building karne vaalon ko maas gen ke lie zarurat hai adhik cailore lene ki salaah dete hain iska natija hoga apne body fat badhaana aise mein apko ek niyam yaad rakhna chaahiye, aap roz jim me excercise karke jitna cailore burn karte hain usse 300-500 cailore adhik len.
- Protein: protein hamare shareer ki maanspeshiyon ke nirmaan ke lie bahut hee important hai. protein apane maanspeshiyon ke toot-phoot ko door karta hai saath hee yah aapke shareer mein naya maanspeshiyan banaane mein bhee aapke sahaayta karta hai. maas gen ke lie protein sabse jaruri hai, kyonki yah ek aisa nyotrient hai jo mucel groth ko badha sakta hai. apne shareer ki prati ek paund vajan par 2 gram protien roj khana mucels kee sahee groth ke lie aap har do se teen ghante mein thoda-thoda khata rahna chahiye
- Dait plan- agar kisi vishesh maksad se jim ja raha hai to phir aap ko kuch khaas tareeke se plan karna hoga. pree varkaat, post workout aur rikavree meal ka dhyaan rakhen. aap jim khaalee pet nahin jaange, na hee turant khakar jaayenge jim se aadha ghanta pahale karbs jaroor len, agar pree workout sapliment le jae to vo bhee len. protein shake zaroor le; din mein dait ka dhyaan rakhna he hai aur sone se pahale bhee thoda protein len.
- Workout ke baad khaen: yah behad jaruri hai ki workout ke turant baad aap carbohidret aur protein vala meal len. Carbohidret aur protein mind ki majbuti ke lie ache hain. Carbohidret ameeno esid banata hai jo insulin banata hai aur yah maanspeshiyon ko taakat miltee hai. Carbohidret body me fat jama hone vaale jaghon par jaane ke bajaay groth ko badhaava dene vaale hisse mein pahuncha ja sakata hai, aur jab ye caarbohidret protein ke shrot milte hain to apne mucels ko sarvashreshth aahaar milta hai.
- Water: din bhar bahut saare water len. vishesh roop se tab tak jab workout kar rahe the. is se aap k lie pet bhara hona hota hai aur bhookh control me hoge trening k dauraan har aadhe ghante kam se kam 1 glaas water len. Water hamare jod, maanspeshiyon etc mein nami banae rakhta hai. iske kami se jodon aur maanspeshiyon mein jakdan, dard etc ho sakta hai jo workout ke dauran baadha ban sakta hai.
