Amandla ubunzima. inkqubo yesondlo iseti ubunzima

Ngokufuthi abantu abaziqondi ukuba isondlo - isitshixo empumelelweni. Uqeqesho, Kakade ke, kubalulekile, kodwa bona kwindawo yesibini. kufuneka ibe yintoni na isondlo esifanelekileyo kwi ubunzima? Oku ukuba sizakuxoxa ngoku.

imithetho enzulu

Ngoku uzame ecacileyo kakhulu kangangoko unako ndithi kuni ngayo le migaqo ibalulekileyo ekufuneka ilandelwe lokudla abanxibe impahla rhoqo. Kuqala kwinto zonke, kuba wazi ngqo ukuba uqeqesho abatshabalalisa izihlunu zakhe, nako ukuyishukumisa kubo. Bekhula ngexesha recovery (kakhulu ephupheni), efuna amandla amaninzi kule nkqubo. ntoni le amandla kuvela phi? Kakade ke, ukususela ukutya. izihlunu zakho waqala kwandisa umthamo, kufuneka kuqala ke ukuba buhlungu (oko sikwenzayo holo), yaye emva - unikezele isixa esaneleyo izinto zokwakha ebizwa ngokuba (iiprothini) kunye namandla (carbohydrate).

Kulula ukuba baqashele ukuba ukukhula imisipha kufuneka izondlo kwemfuneko, kwaye ngoko ke kubalulekile ukuba ufumane calories ngaphezu kokuba zivutha ngosuku. Kakade ke, ukutya kufuneka tye, ngenxa yokuba ukutya fast aziyi kukunceda apha.

Yintoni na isixa calories kufuneka ukuba ufumane imbaleki ngubani na inkqubo yokugaya of mass kwezihlunu? Impendulo ilula: ubunzima bomzimba wakho x 30 + 500 Nantsi indlela elula. Umzekelo, ukuba nizilinganisele 70 kg, kufuneka utye yonke imihla 70 x 30 + 500 = 2900 calories. Okunye wadla - ngakumbi ibisencinane. Oku kuyinyaniso.

iintlobo Body

Amandla ubunzima ayikwazi kuba jikelele, kuba thina sonke ezahlukeneyo. Njengoko usazi, kukho 3 uhlobo umzimba: ectomorph, mesomorph kunye endomorph. Mesomorphy (uhlobo medium) vyshenapisannogo scheme efanelekileyo. ectomorph Idla bangaqhubeka kuphosa phezu 1000 kunokuba kilojoules 500, ngenxa yokuba loo mntu unalo yokucola ukutya fast kakhulu. Ke endomorphs (ephawuleka iseti ngokukhawuleza kwamafutha omzimba), kangangokuba yembaleki kufuneka ukuba siziqaphele ngakumbi ukusetyenziswa carbohydrate kunye amafutha (kuyanqweneleka ukunciphisa inani labafundi ngokuhlwa), nokunciphisa nomxhesho ukusuka calories 500 ukuya 200-300. Ukuze ufumane inkcazelo engakumbi malunga izidlo, siza kuqhubeka.

Olinganise izondlo

Yinto sifundo pretty buhlungu. Khangela ngoku nabantu abatyebe kakhulu ngokupheleleyo abatya ukutya okungekho mpilweni eninzi kunene, ezifakwe ngamanqatha. Indlela ukunqanda le nto? Kuqala kwinto zonke, ayeke ukuba utye ukutya ukutya iilekese (amaxesha 1-2 ngenyanga, wena ungakwazi, kunjalo, kodwa uyazi ukuba umlinganiselo), kwakunye ukuze bakuthathele ingqalelo inani elifanayo kakhulu izakhi-mzimba. Ukutya ngokusempilweni imisipha ubunzima (kokuba imisiwe) kufuneka luqulathe oku kulandelayo:

• Iiproteni - 20-30%.
• Carbohydrate - 50-60%.
• Amafutha - 10-20%.

Okulandelayo, siye sihlolisise, ngalinye leekhomponenti ngentla, kwakunye ucacise ukuba inani kufuneka ibandakanye inkqubo yokugaya abaninzi.

Protein (protein)

Musa ukulibala ukuba kwiproteni - into ibhloko yokwakha kubalulekile ukuba izihlunu zakho. Khumbula ukuba kwizinongo zezilwanyana (okanye protein) kubhetele kakhulu ukutyala eliphezulu-ngexabiso elibekwe amino acid ukusebenza. Ulwazi Kubalulekile: ubungakanani protein osetyenzisiweyo ukuba alingane grams-2 (inokuba ngaphezulu kancinci) ngamnye 1 kg ubunzima. Kuphela kule meko iya kwandiswa ukukhula izihlunu zakho. Imidlalo sesondlo iseti ubunzima kuya kunceda zilibuyise imali kulahleke leeprothini ukuba awukwazi kubadla isixa efanelekileyo ukutya zendalo.

carbohydrate

Ngena ku. Wekhabohayidreyiti umthombo engcono. Sicinga ukuba ukhumbule lo mgaqo ubalulekileyo ekutyeni: kufuneka ufumane amandla ngaphezu ichithwa emini. Kuphela index 50-60% carbohydrate ekutyeni kufuneka sele sithethe ngayo ukubaluleka kwale kwezondlo. Enyanisweni, kufuneka amaxesha-2 ngaphezu protein, 3.5-4 grams ngamnye 1 kg ubunzima bomzimba apho. Kubalulekile ukuphawula ukuba nabo ngebali efanayo kunye iiproteni (ubukho zezilwanyana nezityalo), kuba carbohydrate bohlulwa babe ezilula (iilekese) kunye nezintsonkothileyo (ipasta, cereals). Okokuqala, nayo, ukuba uvale enkulu insulin, ngenxa yoko zifunxwe ngumzimba izakhamzimba ngokukhawuleza kakhulu. Oku kudla ngokukhokelela ekubeni nokwanda kwamafutha ongama.

Ngoku ukuqonda isizathu sokuba ukudla embi amnandi (Noko ke, iziqhamo aneevithamini kunye nefayibha, kwaye ke ayikwazi ukuba bengahoywanga). carbohydrate Complex, phezu koko, ngokwaneleyo wendele kancinci (iiyure eziliqela), nto leyo evumela ngokuthe ngcembe Akothusi ukufumanisa ukuba umzimba kunye amandla kuyimfuneko.

amafutha

Amandla ubunzima (futhi omisa) kufuneka ukuba sibandakanye amafutha. ngabikho kuzichaphazela njani iingxaki zakho zempilo. Njengoko kwiimeko ezidlulileyo, kukho iintlobo-2 Kwezixa: ifumile (lard, imajarini, ibhotolo) eyaneleyo (amafutha zemifuno, intlanzi) asidi okunamafutha. akufuneki ukuba Owayesakuba ngaphezu kwekota amanqatha iyonke ekutyeni. Yitya intlanzi ezininzi, nto leyo osisityebi omega-3, normalizing ukutya kwaye iphucule ukusebenza kwentliziyo.

Xa ngcono nidle ntoni izixa?

amandla fraction - isitshixo empumelelweni. Ukuba ukwahlula ukutya amaxesha 5-6 ngemini, oko kuya kukhawulezisa yokucolwa omzimba, ukunceda ukuba ukufunxa ngcono izondlo kwaye nokuphucula iinkqubo amanqatha otshisayo. Enjalo indlela bekungaba ukufunxa iiprotini ngakumbi, nto leyo izihlunu kuyimfuneko kangaka.

Diet for iseti ubunzima kufuneka babele ngokucacileyo konke ukutya ezifunwa umzimba wethu zibe alinganayo. Khumbula xa lo mgaqo ezingundoqo: iikhabhohayidrethi zisoloko esiwa kumgca (okt eninzi kusasa nangokuhlwa), kunye iiproteins (protein) - kumgca othe ngqo (kufuneka niphetshethwe izabelo ezilingeneyo ngexesha ngosuku). Nguwo lo umthetho legolide abanxibe impahla. Kubaluleke kakhulu ekudleni iyalayisha phambi nasemva zokuqeqesha ukukhulisa ubunzima, ekubeni umzimba ufuna isixa esikhulu wamandla. Ngoko ke kufuneka sibe yintoni na yokudla bulking? Apha ngezantsi umzekelo ogqibeleleyo:

- 2 3 amaqanda yonke nabamhlophe iqanda + 100 g oatmeal (ukwenzeka nuts okanye neerasentyisi);

- 250 g i Cola (durum) / okuziinkozo (irayisi, buckwheat) + 200 g inyama / chicken incum + nemifuno;

- 200 g zerayisi + intlanzi / inyama angamarhoqorhoqo + nemifuno;

- 200 g yenkuku ekrwada lwebele;

- 200 g curd / casein cocktail.

Ukuba loo ifunyenwe massonabor. Enyanisweni, ukudla okunjalo kuya lulungele ezahlukeneyo abadlali. Bubuphi kufumana? Ngomhla kusasa zilayishwe umzimba umgangatho umxube protein-carbohydrate ukuthintela catabolism kwaye iqala indlela steroid.

Umthambo mababe ibe phakathi izidlo mabini anamithathu. Ukuze kulondolozwe glycogen kwezihlunu kunye insulin xa esebenza kwelo gumbi, uyakwazi usele iziselo ekudleni ezahlukeneyo.

Kule izidlo ezimbini zokugqibela ngaphandle silambile. Ingqwalasela ephambili iwela iiprothini.

Thina ingakumbi sifuna ukugxininisa isidlo wesihlanu (phambi kokuba ulale). Cottage itshizi okanye cocktail iqanjwa casein (ebizwa ngokuba yi-protein olucothayo) ekuvumela ukuba ezikhawulezileyo catabolism emzimbeni xa ulele, kwakunye Akothusi ukufumanisa ukuba izihlunu zakho izinto eziyimfuneko zokwakha.

Ukuba loo ifunyenwe inkqubo yesondlo iseti weight. Musa ukulibala malunga namanzi (non-nezihlwahlwazayo), ngenxa yokuba nkqu emzimbeni kolihlwempu izihlunu imenza inkqubo yokubuyisa ixesha ekuphulukenwe nalo. UMthetho Golden 1 ilitha yamanzi nganye-30 kg ubunzima bomzimba.

Weight inzuzo kumabhinqa, ukutya ngokubanzi ihambelana Kucetyiswa amadoda, akukho nto inzima kancinci. Okokuqala, lo sex ngobulungisa testosterone kumanqanaba asezantsi kakhulu kwigazi. Okwesibini, kufuneka ukuba bafumane calories ngaphantsi kakhulu (1500 kcal nganye-50 kg ubunzima bomzimba), kwaye ke ngoko kulula kakhulu ukuba aphule. Yonke eminye imigaqo zigcinwa.

yesondlo Imidlalo for iseti ubunzima

abasanda kuqala ukuze zazi kuyo. Ngokusisiseko, kuba abo bantu abathwali 70-75 kg, kukho isizathu ekuthatheni ngamandla olongezelelweyo. Oku kubangelwa kukuba 140-160 iigrem protein kunye 250-300 iigrem carbohydrate kulula ukuyisebenzisa ne ukutya zendalo. Kakade ke, kukho ukunyuka kancinane komgangatho ubunzima bomzimba (kg eyi-85) ukuba kufuneka izondlo okuninzi. Yintoni yesondlo ezemidlalo efanelekileyo ukuze sizuze imisipha ezinqinileyo na? Le serum (Live Hotmail) protini. Esi songezelelo protein enhle yokwamkela emva Amazing, ngokunjalo kusasa, xa umzimba lifumana kusilela amandla.

Njengomgaqo, abenzi mihla ehlabathini jikelele (ngokugqibeleleyo Nutrition kaThixo, Dymatize, ka BSN) yenza iimveliso ezikumgangatho ophezulu kunye ipesenti protein ukuya kwi-90%.

Akukho ethandwayo kangako ke gainer. Le ekudleni kunye neprothini supplement inceda abuyekeze ilahleko amandla emva uqeqesho (yi-100% recovery kuphela emva kwesidlo ngokupheleleyo, ngenxa kwemizuzu 40-90 emva gym).

Okulandelayo kuluhlu yi creatine monohydrate. Le nto inceda ukwandisa amandla kunye nomgangatho izihlunu nobunzima ngokubanzi. BCAA i ukukhetha elihle ukuthatha ngethuba nasemva zokuqeqesha ukukhulisa ubunzima njengoko ukuthintela catabolism emzimbeni.

isondlo Sports unokukunceda ekufezekiseni le njongo. Kodwa musa ukucinga ukuba indawo epheleleyo ukutya yendalo. Makube lee oko. Khawube nomfanekiso ikeyiki. Ngoko ke, iikeyiki - oku kutya oluqhelekileyo, kwaye cream - oko imidlalo izongezo. Leyo isiseko usoloko ukuba isidlo eqhelekileyo ukuba qinisekisa ukuba babe nako ukuvelisa iseti mass kwezihlunu. isondlo Sports, ndiya kukukhawulezisa le nkqubo kuphela 5-15%.

steroid steroid

steroid zingabameli amayeza ukuba asekelwe isenzo leemvumi sex hormone testosterone. Bavumela protein amagama ukuze kukhawuleziswe (protein) phakathi kwiiseli, ebangela izihlunu hypertrophy (inkqubo steroid). Ukongeza, ukuba kakhulu ukukhawulezisa ixesha ekuphulukenwe nalo, ukunciphisa ifuthe iihomoni catabolic ndikuchithachithe ukutya. Kakade ke, le mihlaba avumela ngokukhawuleza kakhulu ukwakha ubunzima kwezihlunu. Noko ke, ukusebenzisa izixhobo ezinjalo iquka ziziphumo ebezingalindelekanga (iingxaki zesibindi, ukusilela kwamadlala, yoma wamatyhalarha, masculinization kunye nabanye), yaye ngoko ke kufuneka ilungiswe indlela infliction abazi umonakalo emzimbeni, xa ukhetha ukuthatha le ndlela.

Inkqubo Nutrition ngokuba elimisiweyo ubunzima ngokupheleleyo zonke bodybuilders yobungcali iquka steroids, yaye ngenxa yoko musani wena undithuthuzele kunye babebona ubuxoki umzimba omkhulu ngaphandle wokwamkelwa kweziyobisi.

imithetho enzulu

Ukushwankathela konke oku kungasentla, salatha le migaqo ibalulekileyo ekutyeni:

1. ufuna ukwenza imali caloric ithemba lokukhula qualitative.
2. izidlo Iqhezu ibe izidlo 5-6.
3. 1 kg ubunzima bomzimba esiwa 2-2.5 g protein, 3.5-4 g carbohydrate kunye 1 g okunamafutha.
4. Okona kuphambili iiprotini yezilwanyana, carbohydrate ezintsonkothileyo acids ezihluthiyo okunamafutha, kwakunye okune kwi omega-3.
5. Yenza ukulayisha ekudleni phambi nasemva noqeqesho.
6. Carbohydrate kufuneka bangene kuba kumgca esiwa, protein - kumgca othe ngqo.
7. Ziphephe carbohydrate nalowo uzila ukutya.
8. Ungadibanisa isondlo wezemidlalo ekutyeni, kodwa ungayibaxi, wenze okusesikweni kwiimveliso zendalo.
9. Sela amanzi amaninzi.
10. steroid ukukhawulezisa amandla akho ubunzima maxa wambi, kodwa ngocoselelo ubunzima iingenelo neengozi phambi kokuba uqale ukuyiphuza.

isiphelo

Gain izihlunu mass ayikho nzima kubonakala xa efika kuqala. Okunye wadla - ngakumbi abo bâkholwáyo. Ukuba anithanga ukukhula ubunzima, ukunyusa ubungakanani ukutya osetyenzisiweyo (ingakumbi ezinekhabhohayidrethi kunye ziiprotein). Ukuba sele uqalisile ukuba lizokudada kunye namanqatha, ukunciphisa osidingayo. Yinto elula kakhulu. Ngaphezu, siye uchaze zonke iinkcukacha ekufuneka inkqubo yokugaya ubunzima. luck Good kuwe ekuphumezeni iinjongo zakho!