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كيفية زيادة الوزن بطريقة صحية وبسرعة تخطي إلى المحتوى
هل تجد صعوية فى زيادة الوزن ؟ .. هل تريد معرفة كيفية زيادة الوزن ؟ ..
كثيراً ما نسمع شكاوي مثل : “جربت أشياء كثيرة ولا شيء يعمل” ، “يمكنني تناول طن من الطعام ولكن مهما أكلت لا يمكنني كسب الوزن !”.
كيفية اكتساب الوزن ؟ فقدان او اكتس اب الوزن عبارة عن قاعدة بسيطة ، إذا زادت السعرات الحرارية أكثر مما تحرق سوف تكسب الوزن ، إذا كانت السعرات الحرارية أقل مما تحرق سوف تفقد الوزن.
إلى جانب تناول الكميه المناسبة من السعرات الحرارية وأنواع الأغذية المناسبة ، هناك بعض الأشياء الأخرى التى تحتاج إلى ممارستها على أساس يومي اذا أردت زيادة الوزن.
كيفية زيادة الوزن ؟ اذا أردت فعلا اكتساب بعض الوزن عليك بتطبيق هذه العوامل والنصائح الهامة .. فى السطور القادمة ستجد دليلك لـ كيفية زيادة الوزن ..
اجعل التدريبات الخاصة بك قصيرة وأكثر فاعلية
التدريبات الخاصة بك لا ينبغي ان تكون أطول من ساعة ، حاول ان تجعل الجلسة التدريبية لا تزيد عن 40 دقيقه ، ويجب ان تكون عاليه الكثافة ، ولكن بسرعة ، ولا تضيع الوقت الكثير فى الراحة .
الراحة كن كسولا بقدر الأمكان
الحصول على نصيحة لتكون كسول قد يبدو غريبا ولكن هذا سوف يساعدك كثيراً فى اكتساب الوزن .
“لا تركض عندما يمكنك المشي ، لا تمشي عندما يمكنك الوقوف ، لا تقف عندما يمكنك الجلوس ، ولا تجلس عندما يمكنك النوم” ، قد يساعدك هذا ولكن لا تجعله عادة .
ال أكل يجب ان يصبح عاده
قد يكون معدل الأيض لديك عالي وهذا يعني انه حتى لو كنت تأكل 3 وجبات كبيره في اليوم ، كنت تقوم بحرقها ، تحتاج إلى زيادة وجبات الطعام الخاصه بك وتقسيمها على مدار اليوم ، حوالي 5 : 6 وجبات فى اليوم ، بالطبع انها سوف تكون أصغر قليلاً.
السعرات الحرارية تحتاج إلى تناول المزيد من السعرات الحرارية أك ثر مما كنت تحرق. السعرات الحرارية تختلف من شخص لأخر ولا يمكنني ان اقول لكم كم عدد السعرات الحرارية التى تحتاج ان تستهلكها ، ولكن يمكنك ان تبدا من خلال معرفه بي بي الخاص (معدل الأيض القاعدي) الذي هو كميه من السعرات الحرارية التي يستغرقها لإبقاء لكم علي قيد الأشياء التي تقوم بها علي أساس يوم ليوم.
القاعدة البسيطة هى إذا كنت لا تكتسب وزنا او تجد صعوبة فى اكتساب الوزن فأنت لا تأكل بما فيه الكفاية ، حتى لو كنت تعتقد انك تفعل.
لا تعتمد على المكملات الغذائية
المكملات الغذائية هى مجرد أضافه ، مكملات ، فلا ينبغي ان تستخدمها كبديل للشيء الأساسي وهو الطعام ..
ولكن يمكنك أستخدامها بالأضافه إلى وجبات الطعام العادية لمساعدتك فى زيادة الوزن بسرعة ، طالما انها لا تحل محل وجبه من الطعام الأساسي.
يجب ان تهتم كثيراً بتناول الكثير من البروتين اذا أردت زيادة الوزن خاصت اً قبل وقت النوم لأن الجسم سوف يتباطئ أثناء النوم ويقوم بحرق سعرات حرارية أقل ..
واذا أردت الأستعانة ببعض المكملات الغذائية ، يجب ان تعلم انه من الخطأ لكل من يحاولون الحصول على الوزن ان يتناولون مشروب مكمل البروتين التي تحتوي على سعرات حرارية قليلة ومكونات لحرق الدهون وأشياء مثل الكافيين وعدة مكونات أخري .. لأن بعض هذه المكونات هى الأشياء التي سوف تجعلك تقوم بحرق الكثير من السعرات الحرارية او تجعلك من الصعب بالنسبة لك تناول الطعام بسبب مكونات تقوم بتقليل الشهية. مما لا شك فيه انه من الصعب زيادة الوزن بل انك تتسبب بفقدان وزنك الحالي .. فيجب ان نستعين بأستشارة ونسأل شخص على دراية بمنتجات المكملات الغذائية لينصحك بأي منتج هو مناسب لك ولن يضرك وسوف يفيدك ويساعدك فى تحقيق أهدافك فى زيادة الوزن والحصول على نتائج جيدة. فيجب ان تفعل ذلك اذا كنت تخطط لأستخدام المكملات الغذائية قبل الشراء.
التدريبات التنوع فى التدريب
هذه نصيحه لأي شخص يقوم بممارسة رياضة كمال الأجسام ، من الصعب زيادة الوزن بدون العمل بهذه النصيحة .
يجب التنويع فى التدريب ويجب ان تختلف عملية التدريب الخاصة بك ، اما عن طريق التغيير فى أشكال وأنواع التمارين وتغيير ترتيبها المعتاد ، تغيير جدول التدريب ، تغيير الأوزان ، تغيير عدد المجموعات والعدات لكل تمرين .
هكذا لديك الجواب عن سؤالك .. كيفية زيادة الوزن ؟ ، ولديك معرفة كيفية زيادة الوزن ينقصك فقط التطبيق .. أعلم ان الطريق صعب الطريق و شاق ولكن ليس بمستحيل ، حظاً سعيداً مع التدريب و اكتساب الوزن !
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