Zamkatimu
Iwo amene akufuna kukhala bwino
Pafupifupi anthu athanzi omwe ali ndi vuto lochepa thupi, monga lamulo, amakhala a mtundu wa anthu omwe amadziwika ndi mafupa aatali, minofu yayitali, yopapatiza pachifuwa ndi mapewa, komanso kuwonjezeka kwa neuro-impulse excitability. Anthu amenewa ndi otengeka maganizo kwambiri ndipo amakonda kupsinjika maganizo. Monga lamulo, amagona bwino ndipo amavutika ndi kusowa kwa njala, kuwonjezera apo, amakhala ndi metabolism yambiri. Izi za thupi la "" kutsamira komanso ndi zizolowezi zambiri zomwe zimakulitsa kuonda: Kuti muthetse mavutowa, muyenera kupeza mphamvu osati kusintha zizolowezi, koma kukhala munthu wosiyana - kuphunzira kukhala motsatira malamulo. za omanga thupi: Kuli bwino kuyima kusiyana ndi kuyenda. Ndibwino kugona pansi kuposa kuyimirira. Kugona bwino kuposa kugona, kugona kuposa kugona.
Chitani ngati bodybuilder
Izi ndi zomwe mukufunikira kuti mupange mapaundi osowa:
- lamulirani malingaliro anu ndi kukhazikitsa tulo toyenera
- mwaluso ndi mwaukadaulo kukonza masewera maphunziro
- konza zakudya zoyenera.
Chakudya chatsopano: Chachikulu ndikudya. Zina zonse zidikira!
Zakudya zatsopano za wowonda ziyenera kukonzedwa momveka bwino komanso mosamalitsa. Kadzutsa koyamba ndi 4-5 koloko m'mawa. Masana - 5-6 chakudya. Moyenera, muyenera kuwonjezera mafuta 7-8 pa tsiku (maola 2,5-3 aliwonse). Kulikonse kumene mungapite, muyenera kukhala ndi """ zodzaza ndi mapuloteni ndi chakudya, mwa kuyankhula kwina, zotengera za chakudya. Mwachitsanzo, mu chidebe chimodzi - chifuwa cha nkhuku ndi mpunga, china - yogurt ndi nthochi, chachitatu - mtedza ndi zoumba. Zonsezi muyenera kudya pafupipafupi komanso mosamala tsiku lonse, mosasamala kanthu za bizinesi, mikhalidwe ndi mavuto. Chinthu chachikulu ndicho kudya. Zina zonse zidikira!
Phatikizani ndiwo zamasamba ndi zipatso zambiri muzakudya zanu, koma kumbukirani: sizingalowe m'malo mwa zakudya zanu zovomerezeka za vitamini. Madzi masana ayenera kumwa osachepera 1,5-2 malita. Usiku - muyenera kukhala ndi mapuloteni ogwedezeka.
Zochita zolimbitsa thupi zimakakamiza thupi kuti lizigwira ntchito mwanjira yachilendo, ndipo likufunika thandizo lanu - gwiritsani ntchito masewera olimbitsa thupi, mapuloteni, ma amino acid.
Pang'onopang'ono koma motsimikiza ...
Tiyenera kukumbukira kuti gawo lalikulu, pakuchepetsa thupi komanso kunenepa, silimasewera ndi kuchuluka kwa chakudya chomwe chimadyedwa, koma ndi ma calorie ake. Kusiyanitsa kokhako ndikuti, pochepetsa thupi, timachepetsa pang'onopang'ono chakudya cha calorie cha chakudya mlungu uliwonse ndi pafupifupi 200-300 zopatsa mphamvu, ndipo tikalemera kwambiri, timawonjezera.
Poyamba, cholinga chathu ndikuyambitsa metabolism, ndipo chachiwiri, kuchepetsa. Chinthu chachikulu ndikuchita zonse pang'onopang'ono, mwinanso kuwonjezera ma calories osati sabata iliyonse, koma mwezi uliwonse.
Chowonadi ndi chakuti kusintha kulikonse kwakuthwa m'zakudya kumabweretsa kuyankha kwa thupi: kusinthika mwachangu kuzinthu zatsopano, kumalowa mu gawo lotchedwa "plateau", pomwe palibe kusintha komwe kumachitika ndi kuyesetsa kulikonse.
Kutalika kwa nthawi yowonjezereka kwa minofu, ndipamenenso magawo a mapiri adzatha. M'malo mwake, muyenera kusintha nthawi yomweyo kudya 5-7 patsiku. Koma ngati mukuwona kuti ndizovuta, dzizolowereni pang'onopang'ono: mu sabata yoyamba - idyani katatu patsiku, chachiwiri - onjezerani chakudya china. Mutha kupeza kuti ndizosavuta kuwonjezera chakudya chimodzi pafupipafupi - kamodzi pa milungu iwiri kapena itatu iliyonse. Koma! Simuyenera kusinthanitsa kuchuluka kwa zakudya ndi magawo akulu akulu.