Zamkatimu
Minofu yanu imakula pamene thupi lanu liri mu chikhalidwe cha anabolism-kumanga maselo atsopano, minofu ndi mafuta. Anthu ambiri sangathe kusankha kupeza minofu misa chifukwa choopa kupeza owonjezera mafuta. Komabe, kuchuluka kwa mafuta owonjezera kumadalira mwachindunji zakudya zanu panthawiyi, mphamvu ya maphunziro ndi chibadwa. Tiyeni tiwone momwe tingapezere minofu misa ndi mafuta ochepa.
Zakudya zopezera minofu misa
Malingana ngati muli ndi mafuta owonjezera m'thupi lanu, musayambe kupeza minofu. Chowonadi ndi chakuti chiŵerengero cha minofu / mafuta chimakhudza kusungidwa kwa thupi kwa zopatsa mphamvu zowonjezera. Mukakhala ndi mafuta ambiri, mumamanganso mafuta ambiri. Ndibwino kuti muyambe kusisita thupi lanu litakhala 22-24% mafuta (azimayi) ndi 10-12% mafuta (amuna).
Ngati muwonda muyenera kupanga kuchepa kwa calorie chifukwa cha zakudya, ndiye kuti muwonjezere minofu muyenera kupanga zochulukirapo - 10-20%. Anthu omwe sakonda kupeza mafuta amatha kuyang'ana 20%, omwe ali ndi 10%. Ndikofunikira kupatsa thupi lanu nthawi yosinthira ndikupanga zochulukirapo pakatha milungu iwiri yodya pamlingo wosunga zopatsa mphamvu.
Kuchuluka kwa mapuloteni mu nkhani iyi ayenera kukhala osiyanasiyana 1.7-1.8 g pa kilogalamu kulemera, kuchuluka kwa mafuta - 0.9-1.1 g pa kilogalamu kulemera, ndi zopatsa mphamvu otsala ayenera kugwa chakudya.
Samalani ndi zakudya zanu. Sankhani zinthu zamtengo wapatali - nyama, nkhuku, nsomba, mkaka, mbewu, nyemba, masamba, zitsamba, zipatso. Kuchokera ku mkate, maswiti ndi soseji, thupi lanu silimanga minofu, koma mafuta mosavuta.
Zolimbitsa thupi zolimbitsa minofu
Kuti mukhale ndi minofu, muyenera kuphunzitsa mwamphamvu. Zolemera-izi zikutanthauza kuchita masewera olimbitsa thupi ambiri, monga squats, deadlifts ndi makina osindikizira ndi barbell ndi dumbbells, komanso kusankha kulemera koyenera. Iwalani za masewera olimbitsa thupi obwerezabwereza komanso ozungulira. Kuti muwonde, muyenera kugwira ntchito mosiyanasiyana 6-12 reps panjira iliyonse.
Chofunikira chachikulu pakuphunzitsidwa ndikuti muyenera kupita patsogolo. Mwachitsanzo, mutha kuyamba ndi kubwereza pang'ono-6-8 munjira ndikuwonjezera sabata iliyonse ndi kubwereza 1-2. Ndipo mukhoza kusankha tanthauzo la golide - kubwereza 10 ndikuwonjezera kulemera kwa ntchito pamene mphamvu ikuwonjezeka.
Kumbukirani, mukamaliza masewera olimbitsa thupi, minofu yanu imachira bwino pakadutsa maola 48, choncho ndikofunikira kuwapatsa chilimbikitso chatsopano kuti akule. Pogwiritsa ntchito gulu lanu la minofu kawiri pa sabata, simudzangowonjezera kukula bwino, komanso mudzatha kupewa kudzikundikira mafuta. Komabe, ngati mukumva kupweteka kwambiri kwa minofu mutatha masewera olimbitsa thupi, dzipatseni nthawi yopuma pang'ono.
kuchira
Kuchira kosakwanira kumabweretsa zotsatira zoyipa. Kukula kwa minofu sikuchitika panthawi yophunzitsidwa, koma panthawi yopuma. Choncho, panthawiyi, yesani kugona mokwanira, kumasuka kwathunthu ndi kulamulira mlingo wa kupsinjika maganizo.
Kuchuluka kokwanira kwa kugona ndi maola 7-9, ndipo kupumula kwathunthu sikumangotanthauza kungokhala chete, komanso kuchitapo kanthu. Ndikofunikira kwambiri kuti mukhalebe ndi masewera olimbitsa thupi, makamaka panthawi ya minofu mumachepetsa masewera olimbitsa thupi a cardio.
Chifukwa chiyani minofu yanu siimakula
1. Thupi lanu lili ndi ma calories ochepa. Mfundoyi ikufotokoza za 90% ya milandu pamene wina akudandaula za kusowa kwa kukula kwa minofu ndi kulemera. Kupatula apo, kunenepa kukupanga zochulukira muzakudya zanu zatsiku ndi tsiku (mwanjira ina, muyenera kupeza mphamvu zambiri kuposa zomwe mumawononga).
2. Muli ndi zakudya zolakwika muzakudya zanu. Ngati mukuyesa osati kupanga nkhokwe zamafuta, koma kuti mupeze misala yapamwamba, muyenera kulabadira zomwe mumadya. Werengani za ubwino ndi kuipa kwa zakudya mu gawo lathu lapadera.
3. Mumadya madzi ochepa. Minofu yathu imapangidwa ndi madzi okwanira 70%, kotero n'zosadabwitsa kuti kusakwanira kwamadzimadzi kumachedwetsa njira yowonda.
4. Maphunziro anu sapereka zotsatira. Ngati thupi sililandira katundu wochuluka, ndiye kuti sipadzakhala kukula kwa minofu, popeza kukula kwa minofu ndiko makamaka momwe thupi limakhalira ndi kuwonjezeka kwa kupsinjika kwa thupi. Ngati mutayamba kunyamula thupi lanu pamwamba pa mlingo umene munazoloŵera, thupi lanu liyenera kuzolowerana ndi mikhalidwe yatsopano.
5. Njira yanu si yabwino. Ngati mukuchita zolimbitsa thupi molakwika, mumachotsa katundu ku minofu yogwira ntchito. Limbikitsani njira yochitira masewera olimbitsa thupi, pangani kusuntha kulikonse pamayendedwe oyendetsedwa (gawo loyipa ndilotalikirapo 2 nthawi yayitali kuposa yabwino), musalole kusuntha mwadzidzidzi, kugwedezeka kapena kugwiritsa ntchito inertia.
6. Mukugwiritsa ntchito masewera olakwika. 70% ya masewera olimbitsa thupi anu ayenera kukhala oyambira komanso ophatikizana, opangidwa ndi barbell ndi dumbbells. 30% yotsalayo imatha kukhala masewera olimbitsa thupi omwe amalimbitsa minofu yamunthu payekha ndikuchitidwa pa zoyeserera.
7. Simuphunzitsa miyendo yanu. Zochita zolimbitsa thupi ngati squats zimasokoneza thupi lonse, ngakhale kumathandizira kutulutsa kwa hormone yakukula. Ngati mukufuna kukhala wamphamvu ndi wamkulu, musakhale aulesi kuphunzitsa miyendo yanu. Mofananamo, amayi amapewa kuphunzitsa chifuwa ndi lamba pamapewa, ngakhale kuti magulu a minofuwa amafunika kuchita masewera olimbitsa thupi.
8. Simupuma mokwanira. Kupatula apo, panthawi yophunzitsidwa, minofu simakula, koma, m'malo mwake, imawonongeka, maphwando ang'onoang'ono amapangidwa, omwe pambuyo pake amakula, kupangitsa kuti minofu yanu ikhale yamphamvu. Koma kuti izi zitheke, ndikofunikira kupanga mikhalidwe yoyenera.
9.Sumadya mukamaliza kulimbitsa thupi. Mukamaliza kulimbitsa thupi, minofu yanu imakhala yokonzeka kunyamula gawo lalikulu lazakudya zomwe zimadyedwa panthawi yolimbitsa thupi. Ngati alibe mphamvu panthawiyi, adzayenera kuyang'ana magwero a mphamvu za chipani chachitatu (kuwononga minofu ina, mwachitsanzo).
Musaiwale kudya mukamaliza masewera olimbitsa thupi.
10. Mulibe chilimbikitso. Pali njira zingapo zosavuta zowonera momwe mukuyendera ndikuwunika ngati mukupita patsogolo:
- diary maphunziro;
- kukhazikitsa zolinga zazing'ono mwezi uliwonse;
- zithunzi wamba "pambuyo" ndi "pambuyo";.
Ndipo potsiriza, njira yopezera minofu misa sayenera kuchoka ku ulamuliro. Yesani kulemera kwanu nthawi zonse, onetsetsani kuti musawonjezere kulemera kwa 300 g pa sabata. Tikukhulupirira kuti malangizo athu adzakuthandizani kumanga minofu yolimba komanso yokongola.