أنا رقيقة جدا كيف يمكن تحسين جسدي

i am very thin how to improve my body
يجب أن يقرأ:

To put on the weight you have to eat a larger number of calories than your body consumes. Read this article till the end if you are the one who always searches on google with I am very thin how to improve my body. It doesn’t make a difference in the event that you think you eat a ton. In the event that your normal calorie admission is littler than your calorie consumption, فلن وضع على الوزن. To get the weight you should make a caloric excess. You need to eat more nourishment than you do now to put on weight and quit being thin.

أنا رقيقة جدا كيفية تحسين جسدي

Eat a lot of Food

In case you’re not getting weight, كنت لا يأكل بما فيه الكفاية. Don’t overthink this. When I originally began practicing and attempting to get weight, the fitness coach in my exercise center had me DOUBLE the measure of nourishment I was eating. I thought he was insane… until the point that I did it and it worked.

This will be troublesome for some time, in light of the fact that your body isn’t accustomed to eating this much sustenance, which implies you’ll need to compel yourself to eat notwithstanding when you’re not eager. 500 additional calories daily = 1 additional pound picked up every week. Whatever you’re eating presently, include an extra 500-1000 سعرات حراريه (spread for the duration of the day).

Need more direction? Track your calories, get a caloric normal for every day (rest day, preparing day, وهكذا دواليك) and afterward eat MORE than that. you are not getting weight, you have to eat more than that.


Eat beneficial food

You have to eat a ludicrous measure of calories that you need to put on weight (contingent upon how thin you are), yet you need to ensure a large portion of those calories are GOOD calories.

يجب الفحص:
قد يعجبك ايضا:   كيفية التخلص من ندبات حب الشباب العميقة

You could without much of a stretch get 3500 calories eating Taco Bell and Twinkies, and drinking Mountain Dew, ومع ذلك, your body will abhor you, you won’t put on muscle, and that is not a decent long haul arrangement (farewell wellbeing).

On the off chance that you need to make muscle, you need to eat well calories that are stacked with great protein, الكربوهيدرات كبيرة, الدهون الصلبة, and a lot of vegetables to help give supplements and move such nourishment through your interior pipes… which conveys me to my next point.



Building obstructs for your muscles. دجاج, زاوية, لحم, بيض, تصرف, لوز. إذهب الى .8-1 gram of protein for each pound of bodyweight. You don’t have to try too hard with 300+ grams of protein like you’ll peruse in wellness magazines – they say that so you purchase their protein powders and experience it rapidly.



Consider crab as your companions. Because it will help you in put on weight. أرز, البطاطا الحلوة, حبوب, and so forth will enable you to put on weight. You can likewise eat a great deal of it to get your calorie objectives. You can escape with eating less sound things like bread, معكرونة, and even nibble nourishment ON OCCASION, ومع ذلك, attempt to keep away from those things generally days.

بالإضافة إلى, as recently expressed, each supper ought to have vegetables when conceivable so your body can appropriately deal with every one of those calories as they travel through your body. and we actually want you no longer I am very thin how to improve my body search this term and live happily.

Notwithstanding carbs, eating heaps of nuts (fatty, high fat), and in addition utilizing sound oils in your cooking and eating (زيت جوز الهند, زيت الزيتون) can without much of a stretch help you achieve your caloric objectives as well. In case you don’t know explicitly what you ought to eat for protein, الكربوهيدرات, والدهون, download ourGet BiggerShopping List by putting your email in the case underneath:

قد يعجبك ايضا:   كيفية انقاص الوزن خلال شهر رمضان المبارك

Keep track of all that you eat – Track all of your dinners. Each calorie, the best way to know whether you’re eating enough calories, enough protein, and enough carbs is on the off chance that you track your calories and advancement and, make modifications. When you begin to get a decent vibe for what number of calories you eat every day, attempt to eat similar suppers to keep it simple. On the off chance that the scale is climbing, continue doing what you’re doing.


ممارسه الرياضه

Focus on perplexing, compound activities that select however many muscles as would be prudent:

  • Seat press
  • فوق الضغط
  • يتقرفص
  • Deadlifts
  • شكا من سحب
  • Button ups
  • يغرق

Do these activities, and focus on getting as solid as conceivable with every one of them.

Try not to stress over segregation workout like triceps expansions, bear shrugs, bicep twists or crunches at this moment. The majority of the compound activities recorded here utilize each muscle in your body, and when you over-burden your body with calories and protein, those muscles will develop.

Focus on being extremely solid and lifting overwhelming weights, and your body will stick to this same pattern. It doesn’t make a difference in the event that you can just seat squeeze 10 lb free weights at this moment and can’t complete a solitary draw up. Wherever you’re beginning, focus on being more grounded every single time you work out. Propel yourself, get more grounded, lift more, and before you know it you’ll be tore.

قد يعجبك ايضا:   كيفية طرح لتتلاشى حلاقة


Few tips for workout

When working out, keep your rest between sets to a moment or two, and don’t accomplish in excess of 12 reps in a set – Keep your scope of reps somewhere in the range of 6 و 12, and attempt to keep the time you rest between sets to a moment or two. نموذج: slant free weight chest press – 12 reps of 50 رطل, hold up a moment, 10 reps of 55lbs, hold up a moment, 8 reps of 60 رطل.

Let your muscles rest and never exercise a similar muscle two days consecutively. Muscles are made in the kitchen, not in the rec center. When you train, كنت فصل عضلاتك. في تلك النقطة, amid the following 48 ساعات, as you are eating a caloric surplus and recouping, your muscles get revamped weight and more grounded.

وبالتالي, never practice a similar muscle it’s prepared. Preparing 3-4 days seven days with a day away from work in the middle of each (and a lot of calories) is a lot of preparing. Thin folks frequently don’t have to prepare more, they have to eat and rest more!



You should get somewhere around 7 ساعات من الراحة, بعد 8-9 hours of rest each night for greatest increases. Your body is doing only lying there and building muscle while you’re dozing. On the off chance that you are just getting 6 hours or less, you’re not going to get every one of the advantages of your practicing and diet. I know it’s extreme, yet those 3 AM strikes in WoW or matches in Overwatch should pause – you can return to them after you get huge and solid.

اترك رد

الرجاء إدخال تعليقك!
الرجاء إدخال اسمك هنا