Da farko dai, ya kamata a rika la'akari da cewa don ba da tsokotan tsoka ba ya buƙatar koyi kowane horo na jiki na musamman. Don waɗannan dalilai, dukkanin aikin da kake yi a cikin kundin yin amfani da dumbbells ko wasu masu simulators za su yi. Duk da haka, wajibi ne mu bi motsi bisa ga wasu dokoki. Idan kana son ƙirƙirar kayan muscle, to, adadin repetitions a cikin kowane tsarin ya kamata a kalla 12-15. Wasu gwaje-gwajen, (alal misali, ƙuƙwalwar gangar jikin don "ƙaddara" jaridar na ciki) za a iya yi tare da mafi yawan adadin maimaitawa a cikin hanya guda - har zuwa dubun dozin. Idan, tare da ci gaba da lafiyar jikinka, za ka fara sauƙin yin gyare-gyare na motsa jiki, yana nufin cewa lokaci ya yi don ƙara yawan nauyin nauyin da ake amfani da shi - ɗauka dumbbell da rabin kilogram mafi nauyin ko shigar da wani farantin ƙarin a kan sashin mai horo. Har ila yau, idan ka isa wani nau'i na dacewa, zaka iya fara amfani da ma'aunin nauyi ko da a cikin irin wannan shirin, wanda aka saba yi ba tare da ƙarin nauyin - alal misali, lanƙwasa gangar jikin, rike da hannunka wani ƙananan ƙafa a baya kai. Wannan zai ba da damar ci gaba da samuwar sauƙin aikin muscular saboda mummunan "ƙonawa" na nama mai laushi.
Lokacin aiwatar da shirin motsa jiki don bunkasa kayan tsoka, dole ne a guje wa kuskure mafi kuskure na kowa - da marmarin yin aiki kamar yadda mutane da yawa ke sakewa kamar yadda zai yiwu a daya hanya lokacin amfani da kima mafi nauyi. Irin wannan shirin aikin ya fi dacewa ga waɗanda suke so su inganta ƙarfin tsoka. Amma don saurin samuwar tsaran tsoka, har yanzu kada ya bi babban nauyin dumbbells. Tabbatar da daidaitattun irin wannan tsari ya zama mafi mahimmanci akan misali mai sauki. Alal misali, lokacin amfani da dumbbell mai kimanin kilogram 10, zaka iya yin saiti guda biyar kawai a tsarin, yayin da tare da dumbbells na kilo 5 zaka iya yin saiti 15. Bari mu lissafta, a wane hali ne tasirin wannan aikin aikin zai kasance mafi girma. A karo na farko mun sami yawan adadin yawan ƙwayoyin da ƙwayoyin tsofaffin ƙwayoyin suka ƙaura daga su: 10 kilogram × 5 repetitions = 50 kilogram. A cikin akwati na biyu, zamu sami: nau'in kilogram 15 na 15 na repetitions = 75 kilogram.
Kamar yadda muka gani, duk da gaskiyar cewa a cikin akwati na biyu ana amfani da nauyin dumbbell sau biyu a matsayin karami, kwayoyin za suyi aikin 1.5 sau girma. Saboda haka, adadin makamashi da aka kashe a kan aiwatar da wannan shirin aikin zai kasance mafi girma idan an yi amfani da dumbbell mai kimanin kilo 5. Kuma kashe kuzari zai kasance babban aikin horo a samuwar kayan aikin muscle. Gaskiyar cewa don ci gaba da wannan makamashi za a cinye nama mai laushi, wanda yake ba da adadi mai girman gaske kuma yana tsoma baki tare da bayyanar jin daɗin tsokoki.
Bugu da ƙari, a lokacin da ake gudanar da shirin na waɗannan darussan, dole ne ka ɗauki la'akari da abubuwan da ke cikin abincin kalolin. Alal misali, yana da kyawawa don ƙayyade adadin miki da abinci mai dadi a cikin abincin, kuma kuyi kokarin cin irin wannan abinci kawai a farkon rabin yini (a wannan yanayin, calories da carbohydrates da ke cikin su zasu sami lokaci don raba tare da sakin makamashi kuma baza a iya ajiye su a cikin nau'in mai cutarwa ba, kare lafiyar tsokoki). Da maraice ya fi dacewa ku ci salads kayan lambu tare da ƙaramin karamin mayonnaise ko man kayan lambu, da abinci maras yisti - alal misali, kefir ko cuku gida.
Sabili da haka, bin wasu hanyoyi na hanya a cikin ƙungiyar tsarin horo da kuma samar da abincinku tare da abun ciki na caloric na samfurori, ta yin amfani da shirin kayan aiki na jiki zaka iya cim ma a cikin gajeren lokuta don taimakawa ga tsokoki na jikinka. Yin watsi da abin da ya wuce nama mai yawa zai ba da adadi naka mai ladabi, mai ladabi da kuma wasan kwaikwayo, yana sa ka fi kyau ga jima'i.