Bí quyết tập thể dục tăng cân nhanh nhất

Bí quyết tập thể dục tăng cân nhanh nhất

Với người gầy, chăm chỉ tập thể dục hàng ngày là việc cần duy trì để tăng cân nhanh và lành mạnh. Tuy nhiên, tập thể dục tăng cân như thế nào là đúng cách và cần lưu ý gì khi tập để đạt kết quả cao nhất? Bài viết sau sẽ giúp bạn có câu trả lời chính xác và đúng đắn nhất.

Chọn bài tập thể dục tăng cân phù hợp

Để tập thể dục tăng cân nhanh và hiệu quả, trước tiên bạn cần chọn cho mình 1 giáo trình tập luyện phù hợp. Thể trạng mỗi người khác nhau nên sẽ cần được thiết kế bài tập và cường độ tập riêng. Nếu chưa thể tự tìm ra được bài tập phù hợp nhất, hãy tìm đến các huấn luyện viên thể thao tại các trung tâm uy tín tư vấn. Bạn không nên mạo hiểm thực hiện các bài tập một cách bừa bãi, bởi không mang lại hiệu quả mà rất tốn sức và lãng phí thời gian của bạn.

Cường độ tập luyện

Các bài tập thể dục tăng cân có cường độ không giống nhau. Tùy thuộc mỗi cường độ sẽ đem lại kết quả khác nhau. Bạn không nên áp dụng cách tập giống người khác và cần căn cứ vào sức khỏe và thể trạng bản thân để tập cho phù hợp. Nếu tập quá sức, bạn dễ bị suy nhược, chấn thương…. Tùy theo từng bài tập mà cường độ tập luyện sẽ khác nhau, bạn nên chú ý đến điều này nhằm tránh việc cân không tăng mà lại giảm đi vì tập sai cường độ quy định.

Thời gian tập luyện

Để tập thể dục tăng cân tốt nhất, bạn nên chọn thời gian tập vào buổi tối sau ăn hoặc vào sáng sớm. Bởi đây là thời điểm lý tưởng để các cơ bắp hoạt động tốt nhất, thuận lợi cho cả việc tăng cân lẫn tăng cơ, đem đến cho bạn 1 thân hình khỏe mạnh và săn chắc. Khi tập, chú ý chọn những nơi thoáng đãng, mát mẻ, giúp hấp thụ oxy tốt hơn và tinh thần được sảng khoái.

Chế độ dinh dưỡng

Dù tập thể dục tăng cân hay tập để giảm cân, bạn cần đặc biệt chú ý đến chế độ dinh dưỡng hàng ngày. Để cơ thể không bị quá mệt mỏi và mất sức khi tập, trước khi bắt đầu bài tập khoảng 30 phút bạn nên ăn nhẹ. Lượng nước cần nạp vào cũng cần được chú ý để cơ thể không bị mất nước đột ngột và các cơ hoạt động tốt hơn. Bạn cần đảm bảo mỗi bữa ăn hàng ngày luôn có đầy đủ các nhóm dinh dưỡng chủ yếu: Tinh bột, chất đạm, chất xơ, chất béo và các loại vitamin. Các bữa ăn bạn nên chia nhỏ thành 3 bữa chính và 2 bữa phụ, vừa giảm gánh nặng cho hệ tiêu hóa mà vẫn tốt cho sức khỏe. Khi muốn tăng cân, 1 ly ngũ cốc hoặc sữa nóng trước khi ngủ khoảng 45 phút là điều cần thiết.

Như vậy, để tập thể dục tăng cân đạt hiệu quả cao nhất và đảm bảo sức khỏe, bạn cần đặc biệt chú ý đến bài tập, cường độ tập, thời gian tập luyện cũng như chế độ dinh dưỡng hàng ngày.

>> Xem thêm: Tập thể dục giảm mỡ bụng hiệu quả 


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