Nutrition kunye umthambo ezisisiseko iseti ubunzima

Umsebenzi wokuqala uninzi lwabantu abatsha abeza ejimini - ngayo ukufumana ubunzima kwezihlunu. Udayalo olukhawulezileyo kwemisipha ubunzima kuxhomekeke ikakhulu kwi Human Genetics, oko kukuthi uhlobo umzimba. Yintoni ekufuneka ukuba uyenze umthambo ezisisiseko ukwenza isethi ubunzima? Ezi umzimba abaninzi kangaka, kodwa ngokuphumelelayo ukwandisa ubunzima bakho.

Eyona nto iphambili kokufuna inginginya, anathandabuza, anisayi kwenza le mithambo ejimini, kodwa ukuba badle, ukuze ukhululeke ngokupheleleyo. Isondlo esifanelekileyo - ngundoqo ukugaywa ngokukhawuleza ubunzima izihlunu ngaphandle kukutyeba ngokugqithiseleyo. Isisu uyakwazi akukho kunaba; ngoko ke ngakumbi nangakumbi udle, ixesha elide ziya kuba nako ukutya kwixesha elilandelayo. Kuba ukutya osidingayo akunakundilandela, okoko nje umzimba usuku ukufumana 3-4 iigrem protein 6-7 iigrem carbohydrate nganye 1 kg ubunzima bomzimba wakho. Ngeli xesha ukugaywa kwezihlunu, kufuneka udle rhoqo kumaxesha-4 ukuya kwele-7 ngemini. Ekuqaleni, akukho mfuneko yokuba ukunyanzela umzimba wakho, kuyimfuneko ukuba kancane isahlulo kunye nemali yokusebenzisa yabo.

Imisebenzi engundoqo kwemisipha mass ibekwe: deadlifts, squats kwaye cinezela kwibhentshi. Uqeqesho ngexesha kwegalelo ubunzima kufuneka zibandakanye bonke bephela.

Xa sele kwenziwe imisebenzi esisiseko ngenxa iseti ubunzima, kwaye nangoku amandla, unako ukwenza umthambo ezisisiseko ezingundoqo enye kwezihlunu. Ezi ifaka ziquka:

1. Ukuphakamisa zomfana Nge;
2. Bena cofa abambelele emxinwa ukuba uphuhliso esineendidi ezintathu;
3. Bena intonga ngenxa ukuya uphuhliso ogudle.

Inani leeseti kunye nabameli

Ukuze kumiselwe ubunzima yokusebenza, kufuneka kuqala ukuze ukwazi zingaphi kophindo kuya kufuneka ukuba enze. Kuba ubunzima iseti kufuneka enze indlela ishishini-3, kwaye phambi koko kufuneka enze efudumeleyo-up ne ubunzima eliphantsi. Inani kophindo ukuba wenze umthambo ezisisiseko ubunzima iseti kufuneka ibe phakathi 6 no 8. Ukuba ubunzima ekhethiweyo ungenza nabathengisi-10 okanye ngaphezulu, kufuneka ufake kilograms ezimbalwa. Yenza imithambo kwezinye izihlunu ukuba zidweliswe ngasentla, ungenza 10 - 12 kophindo. Ungenza indlela nje ubunzima rhoqo, kwaye ndiyandise kunye elandelayo ngamnye.

abanye phakathi kwexesha iiseti kufuneka sibe malunga ne-3 nemizuzu, ngeli xesha awukwazi uhlale phantsi yaye kufuneka uhambe. Ngexesha lo msebenzi kufuneka uphefumle ngokulinganayo. Kwi umzamo kwafunekayo ukwenza kwimveliso. Awukwazi ukubamba umoya wakho ngexesha le ndlela, kule meko isixa elingonelanga ioksijini kuya kumpompoza ukuba izihlunu zakho, yaye uya ngokukhawuleza ukudinwa.

Ngelo xesha xa usenza imithambo esisiseko iseti ubunzima, kufuneka uye kwi gym izihlandlo ezi-3 ngeveki.

isondlo ezemidlalo

Modern isondlo imidlalo kukhuselekile ngokupheleleyo kwimpilo, ukuba zidliwe mali efanelekileyo. Ku nga nje ukulimaza umzimba wakho, kodwa ukukhawulezisa ixesha ekuqasheni izihlunu kunye weight yokusebenza. Ukusebenzisa e supplements ukutya abanxibe impahla, uya kuphila ngokukhawuleza phakathi ukusebenzisa. Ukongezelela koko, uya kuba nako ukuziphelisa isixa eyimfuneko iiprothini kunye nezinye izinto eziyimfuneko nokugcina umzimba ngexesha umthambo. Sebenzisa zonke macro kunye Izakha kwisidlo rhoqo akwenzeki.

Kufuneka ukutya isiqingatha - iiyure ezimbini phambi kokuba uqeqesho kunye nesiqingatha seyure emva koko. Phambi umzimba adle carbohydrate kade kunye iiprothini, isitatshi kukunika amandla kunye neeproteni kuyimfuneko "isakhiwo" Imathiriyeli izihlunu zakho. Emva koqeqesho, kungakuhle ukuba badle iicarbohydrate nkqi kunye neeproteni. Musa ukulibala malunga amafutha, kodwa inani labo akufuneki igqithe-15%.

Namhlanje, kakhulu uluhlu olubanzi protein ngumntu, creatine kunye amino acids, ukongeza ubunzima ebekwe unako ukuthenga gainer.

Ukutya ngendlela efanelekileyo ukwenza umthambo ezisisiseko yokugaya imisipha, uya kuba nako ukubhala ngokukhawuleza ngokwaneleyo ukuba ufuna weight.