Njira ya Scott Dorn yomanga minofu imachokera pa mfundo ya kuchulukirachulukira. Zimapangitsa kuti minofu ikule mwa kuonjezera nthawi zonse kupanikizika kwa minofu ndi masewera olimbitsa thupi.

Monga mmisiri waluso, wasankha zida zabwino kwambiri zomangira minyewa kuti amange maziko olimba.

Onani mapulani a Scott akumanga minofu ndikuphunzira zinsinsi zake zaluso.

zakudya

Chakudya 1

Chakudya 2

Chakudya 3

Chakudya 4: Kulimbitsa thupi musanayambe

Chakudya 5: Kulimbitsa thupi pambuyo pake

Chakudya 6

Chakudya 7

Chakudya 8

Pulogalamu yophunzitsira

Tsiku 1: Biceps / Triceps / Cardio

Tsiku 2: Chifuwa / Abs

Tsiku 3: Mpumulo / Abs

Tsiku 4: M'chiuno / Ng'ombe / Cardio

Tsiku 5: Back / Abs

Tsiku 6: Mapewa / Cardio

Tsiku 7: Quads / Ng'ombe

Zowonjezera Zakudya Zakudya

Ndimagwiritsa ntchito mapuloteni a whey chifukwa amatengedwa mosavuta ndi thupi. Ndimadya ndi chakudya changa choyamba ndisanayambe komanso nditatha maphunziro.

Casein imatengedwa pang'onopang'ono kuposa mapuloteni a whey. Ndimamwa casein ndisanagone ndipo ndikadziwa kuti sindingathe kudya kwa nthawi yayitali.

Ndimagwiritsa ntchito mafuta a nsomba ndi mafuta a fulakisi kuti ndipeze, chifukwa zakudya zomwe ndimadya sizikhala ndi izo nthawi zonse.

Ndikuvomereza ngati gwero la mphamvu zowonjezera.

Ndikutenga HMB kuti minofu ichiritsidwe.

Ndi chakudya choyamba

Masana

Asanaphunzitsidwe

Pambuyo pa maphunziro

Asanagone

Lingaliro laumwini la Scott Dorn

Food

Mosasamala kanthu za zolinga zanu zolimbitsa thupi, kutenga nthawi yodziphunzitsa nokha za zakudya ndizofunikira. Chakudya ndicho gawo lalikulu la moyo wa aliyense. Chilichonse chomwe chimachitidwa kaŵirikaŵiri monga chakudya chiyenera kumveka pamlingo wapamwamba. Tengani nthawi kuti mudziwe zomwe mukudya; pambuyo pa zonse, inu ndi zomwe mumadya.

Ndikufuna kuwonera imodzi mwazolemba zambiri za momwe makampani azakudya alili pano komanso tsogolo lake. Payekha, ndimakonda kusankha zakudya zachilengedwe, zosakonzedwa. Sindikudziwa za munthu m'modzi yemwe, atasintha zakudya zapamwamba, sangadandaule kuti sanasinthe izi kale.

Osandilakwitsa, kupanga dongosolo lazakudya labwino lomwe limakuthandizani si ntchito yophweka. Komabe, iyi ndi gawo lofunikira pa pulogalamu iliyonse yochita masewera olimbitsa thupi. Ndimaswa chakudya changa m'zakudya zazing'ono 6-8 ndikupuma kwa maola 2-3.

Chakudya chilichonse chimakhala ndi mafuta, ndipo chimakhala ndi mafuta. Chiŵerengerocho chimatsimikiziridwa ndi kulemera kwa thupi ndi zolinga mu nthawi yoperekedwa. Tsopano pali malingaliro ambiri onena za chiŵerengero cholondola, koma ndimatenga 2-3 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi, chakudya chamafuta pafupifupi 1,6-3,6 magalamu pa kilogalamu ya kulemera kwa thupi, ndi mafuta pafupifupi 0,4 -0,7, XNUMX. XNUMX magalamu pa kilogalamu ya kulemera kwa thupi.

Ndimakonda kusintha nthawi ndi nthawi kuchuluka kwa ma carbohydrate. Ngati ndikumanga minofu, ndiye kuti ndikuchepetsa mapuloteni ndi mafuta ndikuwonjezera chakudya chamafuta. Ndili ndi masiku asanu okwera kwambiri komanso masiku awiri otsika kwambiri. Moyenera, ma carbs otsika ayenera kupezeka pamasiku osachita masewera olimbitsa thupi.

Ndikawonda kapena nthawi yowuma, ndimawonjezera zakudya zanga zomanga thupi ndi mafuta ndipo ndimachepetsa kudya kwamafuta amkaka. Masiku asanu ndi ochepa carbs ndi masiku awiri apamwamba.

Njira imodzi yodziwira kuti ndi chiŵerengero chiti chomwe chili chabwino kwa inu ndikuyesa ndi zolakwika. Dziwani cholinga chanu, onani zakudya zomwe mukupeza, ndikusintha chiŵerengerocho kuti chigwirizane ndi inu.

Inde, zingakhale zosokoneza poyamba, koma monga nthawi zonse, pamene mukuchita chinachake, zimakhala zosavuta.

Magwero a Mapuloteni

• Nkhuku
  
• Nyama yamwana wang'ombe
  
• Ng'ombe yotsamira
  
• nsomba
  
• mazira
  
• Chitseko

Magwero a chakudya

• Hercules
  
• Mbatata yabwino
  
• nthochi
  
• Mpunga Woyera Wambewu Zonse
  
• Mkate wonse wa tirigu
  
• Pasta yambewu yonse
  
• Ufa Wonse
  
• zipatso
  
• masamba

Magwero a mafuta

• Mafuta a nsomba
  
• Mafuta otsekedwa
  
• Mafuta a azitona
  
• mtedza

Training

Njira yanga yophunzitsira imachokera pa mfundo yochulukirachulukira. Mwachidule, kulemetsa kwapang'onopang'ono ndi mfundo yakuti, kuti minofu ikule, imafuna kuwonjezeka kosalekeza kwa msinkhu wa katundu pa minofu ndi masewera olimbitsa thupi.

Ngati kuchuluka kwa zolimbitsa thupi sikuwonjezeka, minofu yanu siidzakula. Kuchulukitsa kuchuluka kwa kupsinjika kwa minofu kumatha kuchitika m'njira zingapo. M'munsimu muli njira zomwe ndimazikonda kwambiri zowonjezera katundu:

• Kukweza kulemera kwakukulu ndi chiwerengero chofanana cha reps
  
• Kukweza kulemera komweko kwa ma reps ambiri
  
• Kukweza kulemera kwambiri ndi ma reps ambiri
  
• Kuchepetsa kupuma pakati pa ma seti
  
• Kubwereza pang'ono
  
• kuonera
  
• Mfundo ya kubwereza kamodzi ndi theka
  
• Mfundo ya Platun
  
• Mfundo yowotcha
  

Ndimakonda kugwira ntchito pamagulu a minofu kumayambiriro kwa sabata omwe ali ofooka kapena ofunika kwambiri. Ndimagwira ntchito pa gulu limodzi la minofu tsiku lililonse, kupatula minofu ya miyendo.

Ndinazindikira kuti izi zimandilola kuika maganizo anga pa zoyesayesa zanga; pindulani ndi zolimbitsa thupi zilizonse. Kulimbitsa thupi kulikonse kumayamba ndi masewera olimbitsa thupi ovuta kugwiritsa ntchito mphamvu zambiri momwe ndingathere pamene minofu idakali yodzaza ndi mphamvu ndi mphamvu.

Kenako ndimasankha masewera olimbitsa thupi ang'onoang'ono kuti ndigwire minyewa iliyonse. Zikuwoneka kwa ine kuti ndikofunikira kwambiri kuyika kutsindika pamutu wa minofu iliyonse kuti mupangitse minofu iyi mpaka pamlingo waukulu.

Zowonjezera Zakudya Zakudya

Malingaliro anga okhudza zowonjezera ndizosavuta. Ndimagwiritsa ntchito zowonjezera kudzaza mipata yotsala ndi dongosolo langa la chakudya.

Ndalongosola zowonjezera zomwe ndimatenga komanso momwe ndingatengere mu gawo ili pamwambapa.

Werengani zambiri: