Awgrymiadau Adeiladu Cyhyrau
Maeth Cytbwys a Rheolaidd
- Defnydd o Brotein: Mae angen cymryd digon o brotein bob dydd ar gyfer datblygu cyhyrau. Dylid ffafrio cyw iâr, twrci, pysgod, cig coch, wyau, llaeth a chynnyrch llaeth a chodlysiau.
- Complex Carbohydrates: Healthy carbohydrate sources such as whole grains, oats, brown rice, whole wheat pasta provide energy to the muscles.
- Brasterau Iach: Defnyddiwch ffynonellau braster iach fel olew olewydd, afocados, cnau cyll, cnau almon a chnau Ffrengig.
Hyfforddiant Pwysau Rheolaidd
- Gwnewch hyfforddiant pwysau o leiaf 3-4 diwrnod yr wythnos.
- Cryfhau pob grŵp cyhyr 1-2 gwaith yr wythnos.
- Ymarferion Sylfaenol: Blaenoriaethwch symudiadau aml-ar y cyd fel sgwatiau, marw-godi, gweisg mainc, tynnu i fyny, gweisg ysgwydd.
Gorlwytho Cynyddol
- Cynyddu'r pwysau rydych yn ei godi, nifer yr ailadroddiadau neu nifer y setiau dros amser.
- Newidiwch eich rhaglen hyfforddi yn rheolaidd i atal cyhyrau rhag addasu.
Gorffwys Digonol
- Muscles grow during the rest period, not during training.
- Gorffwys o leiaf 1-2 diwrnod yr wythnos.
- Make sure you get 7-9 hours of sleep a day.
Treuliant Dŵr
- Support both muscle functions and recovery by drinking 2-3 liters of water daily.
Use of Reinforcements (According to Need)
- Athlete supplements such as protein powder, creatine, BCAA can be used.
- Consult a dietitian or physician before using supplements.
Cynhesu ac Oeri
- Reduce the risk of injury with warm-up exercises before training.
- Maintain muscle elasticity by doing stretching exercises after training.
