Ungayifumana njani ubunzima obhityileyo omnye mfo: Inkqubo yoqeqesho. Ungayifumana njani izihlunu mass hudomu

Ungayifumana njani ubunzima obhityileyo enye guy? Ngokufuthi, umbuzo onjalo ebuzwa ngabantu abaninzi, kukho abathile abaye izakhiwo inkangeleko yazo. ungaziphumeza njani lo mnqweno? Funda malunga bokuqonda ebalulekileyo massonabora kamva kweli nqaku.

Ukubaluleka nutrition

Ungayifumana njani ubunzima enye obhityileyo? Kuyenzeka ukuba amakhwenkwe bachitha iiyure benza eholweni, nakwimithombo umzimba wakho ngenjongo yokufumana umzimba omkhulu. ukuba kunjalo Power walihesha kakhulu, besebenzisa nokuba nokutya engalunganga, okanye ukungabikho kuyo nobungakanani. Khumbula ukuba ukukhula izihlunu zakho ixhomekeke umgangatho nobungakanani ekudleni. Kukwasebenza kwanjalo kuyo i iseti ubunzima umlinganiselo ayibandakanyi ukwanda kobunzima kwezihlunu. Kweli nqaku siye sijonge kuyo kwixesha lokuqala, oko kukuthi, ukwanda ubungakanani izihlunu zakho.

ukukhula Muscle yinkqubo ngobulungisa resource-olunzulu apho ufuna amandla (carbohydrate) kunye nezinto zokwakha (protein). Akukho nzima ukuba mabaqashele ukuba ukukhula olukhawulezisiweyo kufuna intsalela lweekhalori. Okona kuphambili indlela yokubangela calories ezininzi ziya kuba kukutya yendalo endaweni yokutya ezemidlalo, apho siza kuhlawula kamva. Indlela ukwakha izihlunu obhityileyo enye guy? Ectomorphs - uhlobo eyodwa kubantu yokucola ukutya fast kakhulu (ukutya). Ukuze kwakhiwe Imicu kwezihlunu amatsha kufuneka kilojoules ezingaphezulu, imali leyo ubalwe le fomyula ilandelayo: ubunzima bakho x 30 + 500 Ngokomzekelo, nizilinganisele 70 kg. Emva koko ke kufuneka usebenzise 70 x 30 + 500 = 2500 kilojoules, apho kuya iinkqubo ukukhula kwezihlunu.

Olinganise izondlo

Olinganise iiprothini, amafutha kunye carbohydrate ekutyeni - nto kakhulu ingongoma ebalulekileyo apha ekutyeni. Umthamo yezityebileyo ongama kuxhomekeke umlinganiselo ezi izondlo. Ungayifumana njani ubunzima obhityileyo enye guy? Gcina ubuhlobo zilandelayo, nto leyo eya kukunceda ukuphumeza le njongo:

• Protein - 25-30%.
• Carbohydrate - 50-60%.
• Amafutha - 10-15%.

Ngoku sizixelele kancinane ngakumbi. Iiproteni kuza makanyebeleze (inyama, intlanzi, amaqanda) kunye nezityalo (iiproteni evela ukutya okuziinkozo, amandongomane kunye nezinye izinto). Kufanelekile ukuba sikhankanye ukuba wokuqala ukuba inempilo kakhulu ngenxa iseti ngcono acid acid. Carbohydrate ziyacotha (zonke iintlobo okuziinkozo, ipasta) kunye fast (iilekese). Yangaphambili, nayo, zifunxwe ngumzimba izakhamzimba nto ixesha elide, ukugcina amandla ixesha elide (iiyure 3-5). carbohydrate Fast nangoko umthamo nomgangatho iswekile, yaye inkoliso efakwe amafutha emzimbeni. Le nto yenza ufaneleke ulwamkelo carbohydrate emva Amazing kusasa, xa umzimba kokusilela eneji. Ngamanye amaxesha, kubalulekile ukuba kugxininiswe isakhiwo (kade) "amalahle".

Ekugqibeleni, amafutha ukuba ifumile (lard, imajarini, ibhotolo) eyaneleyo (oli yemifuno, zamaqanda). Lokuqala - i "okubi" amafutha azinamgaqo elungileyo kakhulu emzimbeni. Unsaturated - i amafutha "ezilungileyo" ezifunekayo ukuze sibe banikwe mihla le nganye. Zinelungelo nempembelelo entle function intliziyo, ukulungisa ukutya kunye ukuvumela ukuba ugcine zonke iinkqubo umzimba ngokwesiqhelo. Nantsi i BZHU ratio kufuneka oludibanisa ubunzima ezimiselwe abangendawo. Yiya into elandelayo.

Ugxininiso ekondlweni

Xa kungcono ukuyisebenzisa? Kusasa uya kudla carbohydrate (iziqhamo, ziilekese, incindi ethululwayo), bazalise iindleko ebusuku umzimba wakho. Xa silele, siphulukana kakhulu amandla amaninzi, eshiya ukuqinisekisa ukuba zonke iinkqubo ezikhoyo emzimbeni wethu. Umntu akufuneki silibale malunga iiproteni ukuba iibhloko zokwakha kubalulekile imisipha. Emini Gxininisa carbohydrate entsonkothileyo protini. Kubaluleke kakhulu ke izidlo phambi nasemva umthambo, xa ufuna ukwenza ekulayisheni ekudleni kunye wemvula lwamandla, ngokulandelelana. Xa imali sangokuhlwa carbohydrate kufuneka kancane kancane kuze ubuncinane.

Iiproteni, phezu koko, yonke imini kufuneka niphetshethwe izabelo ezilingeneyo. Ngaphambi kokuba ulale, kungakuhle ukuba ukutya cottage itshizi ezisezantsi-fat okanye isiselo casein cocktail. Le iproteni iyekelela ngcembe emzimbeni wakho, ukuvimbela iinkqubo catabolic. Ungayifumana njani ubunzima obhityileyo enye guy? Unamathela migqalisela ilapha ngentla, ukuba ngokuqinisekileyo uza kukunceda ekuphumezeni iinjongo steroid. Okulandelayo, siqwalasela eziliqela izidlo kunokwenzeka.

yokudla №1

Imvelaphi abalungele uhlobo ectomorph engumxube, nto leyo eye iimpawu ezicacileyo endomorphs (utyekelo ukuseta izihlunu).

1. Breakfast. 2 amaqanda yonke + iqhekeza esibizwa ngokuba isonka iglasi + 100g + oatmeal indebe juice / ikofu.
2. Lunch. 150-200 g zerayisi / buckwheat / ipasta / iitapile nowezonkana ezisicaba ezingenagwele + 200g chicken ibele + nemifuno.
3. iti kwemini. Amandongomane / iziqhamo / isonka kunye itshizi kunye ham.
4. Dinner. Fish / inyama ndayame + nemifuno.
5. Phambi kokuba uye kulala. Casein cocktail / 250 g fat-free iyogurt.

Ngaxa lithile, besidla ukudla na oyile nenye "era yegolide" Franko Kolombo. Aba bantu, Kakade ke, bayazi into oluyithethayo. Ungayifumana njani izihlunu ngobuninzi enye obhityileyo? Ukuqeqesha kakuhle, ulale iiyure 7-8, uze ulandele le ukutya, ibinikezelwe ngqo abaqalayo abanxibe impahla.

yokudla №2

Yokudla elilandelayo kancinci kakhulu, yaye ngoko ofanelekileyo ukuba ectomorphs "ehlambulukileyo 'ukuba ukutyeba unikwa nzima kakhulu. Muscle beka for guys ezingcakacileyo kusoloko umsebenzi onzima, kodwa uqeqesho ngendlela efanelekileyo, isondlo esifanelekileyo kunye nokunciphisa imikhwa emibi baba qiniseka ukuba bakwazi ukuba bazuze iziphumo ezisemagqabini.

1. Breakfast. 150 g oatmeal lerasintyisi / 5 begilana abamhlophe iqanda kunye sac + 1 iglasi indebe juice / ikofu.
2. Lunch. Protein shake.
3. Lunch. 150 g ye-irayisi / buckwheat / cola + inyama / isifuba yenkuku + nemifuno.
4. Isidlo yesibini. Isuphu nge pasta, inyama yenkukhu kunye nemifuno + iglasi yejusi.
5. Dinner. Idla abamhlophe inyama / intlanzi / iqanda + imifuno.
6. Phambi kokuba uye kulala. Casein cocktail / 250 g sisi.

Ukudla UDwayne Johnson

imbijana elandelayo athathwe UDwayne Johnson - Hollywood star eyaziwa ngokuba iindima yakhe Hobbs 5 no-6 ka 'Fast kunye Furious, "uMofokeng kwi movie" uMofokeng "kunye nezinye iifilimu. Yintoni na ke? A omdlali omkhulu. Ke thina, Kakade ke, kubaluleke ngaphezu imbonakalo yakhe, nto leyo kakhulu umxhelo. Ukuba uyazibuza malunga nendlela ukuba mkhulu zibhityile omnye guy, ngoko ukudla umntu kuyakhula utyebe. Sichubeka kuhlahlelo.

1. 2 amaqanda yonke + 300 g + 100 g cod oatmeal.
2. 350 g imifuno zamazambane + + 200 g cod.
3. 200 g + 250 g zerayisi yenkuku + nemifuno.
4. 200 g + 200 g cod irayisi + 1 icephe fish oil.
5. 300 g kubhakwa iitapile + 250g + shpinatovy inyama isaladi.
6. 200 g + 250 g zerayisi cod + isaladi.
7. Omelet 10 + casein protein cocktail.

Into esinayo yintoni na? Ngu sum output 360 iigram leeprothini (kuba Duane - it 3 g 1 kg ubunzima bomzimba) kunye 500 g carbohydrate, ngamanye 4 g ngamnye 1 kg ubunzima bomzimba. amanani Pretty iyamangalisa. Indlela ngokukhawuleza bafumane ubunzima enye obhityileyo? Zama ukudla kunye nokulungiswa encinane ubunzima iimveliso, ukuqala ubunzima babo, yaye uqinisekile ukuba aye anda ngobukhulu, kholwa ndim!

Ukudla Krisa Hemsvorta

Omnye umdlali Hollywood, eyaziwa nathi Iinoveli le movie "kohor", apho ke wadlala indima enkulu. Yintoni na ke ukudla?

1. 8-10 iqanda abamhlophe oatmeal + 1% nobisi iyogathi + + protein Live Hotmail.
2. 100 g cereals quinoa + + + iziqhamo iyogurt protein cocktail.
3. + Imifuno 300 g webele inkuku.
4. 300 g inkuku ekrwada ibele.
5. Protein shake.
6. 300 g inyama + imifuno.
7. Casein shake.

Ukongeza, yonke imini, naye akuphelise iimalthivithamini, creatine kunye L-carnitine. Le ukutya isiphumo kunokuba obomeleleyo idosi Njengokungeniswa iiprothini kuyo, ngoko ke Luhle ekufumaneni umsipha ezinqinileyo. Kubalulekile ukuphawula ukuba ngcono kakhulu basigcine kwi uhlobo umzimba mesomorphic. Indlela ngokukhawuleza bafumane ubunzima enye obhityileyo? Zama ukudla.

Ukudla Lazar Angelov

Le Bulgarian ngoku ingqalelo omnye imilinganiselo abanxibe impahla kubuhle. Indlela edla? Jonga ukudla uqhuma ngezantsi.

1. Oatmeal kunye abamhlophe iqanda amandongomane + 6-8 + protein cocktail.
2. Rice / buckwheat + amabele yenkuku + nemifuno.
3. Protein shake + neeamangile.
4. Tuna okanye enye intlanzi ndayame imifuno +.
5. Rice / amazambane elosiweyo / ipasta + inyama / intlanzi + nemifuno.
6. Idla inyama / intlanzi.
7. Casein shake.

Ukongezelela, Lazar Angelov wongezelela ukuya BCAA idayethi L-Glutamin.

Ukudla Pham Woodbridge

Xa nenye wayeselula wayengumntu obhityileyo kunene. Kunjalo, wakwazi ukumpompa up umzimba ezintle, ukuba ipesenti ubuncinane kwamafutha omzimba. Enjani yokudla usebenzisa namhlanje? Kule kamva.

1. protein Live Hotmail + glutamine.
2. Oatmeal iqanda abamhlophe + 6 + 1 h. L. peanut butter.
3. Tuna + Izilayi ezi-2 zezonka esibizwa ngokuba + yeeavokhado / banana / raspberry / blueberry.
4. protein Live Hotmail + glutamine.
5. Iisalmon + irayisi brown / ipasta + iziqhamo.
6. Ebeleni chicken / inyama + nerayisi emdaka.
7. Casein shake.

Oku kuquka wesizwe sethu isabelo. Indlela ukwakha izihlunu obhityileyo enye guy? Zama ubuncinane 90% ukuthobela omnye weyona mizekelo ingasentla, umthambo rhoqo, kwaye uqinisekise ukukunika iziphumo emangalisa.

Workouts for ezinqinileyo yokondliwa

ectomorphs umzimba imithwalo oshukunyiswa ezimbi namandla ngokwaneleyo, kuba oko kuyimfuneko maxa wambi ukunciphisa ngamandla abo. Umzekelo, uyakwazi ukunciphisa inani leentsuku zoqeqesho ngeveki, ukwenzela ukunika umzimba ixesha elingakumbi ukubuyisela okanye ukwenza iindlela ngaphantsi zokusebenza umthambo ethile. Kakade ke, le ndlela efanelekileyo kuphela kwabasaqalayo ngubani angemi kuphela ukusebenzisa onzima ejimini. Ungayifumana njani izihlunu ngobuninzi enye obhityileyo? Yenza umthambo ezingundoqo ngakumbi, nto leyo ngokuqhelekileyo ziquka ezi zilandelayo: squats, oomatshini esitulweni, ibambelele uphakamisa iingalo izo-, ukutsala-ups bayiqhube-ups (ukusuka emgangathweni nemivalo ngaxeshanye). Malunga nezihlandlo zoqeqesho, ngoko ixesha-3-nye-uhambo ukuya umthambo kulukhetho kakhulu wonke umntu. Xa impompo ngosuku lona? inkqubo wakho kufuneka ube malunga ngolu hlobo lulandelayo:

1. Usuku 1: Imilenze + cofa.
2. Usuku 2: Umva + zomfana.
3. Usuku 3: Chest + esineendidi + emagxeni.

Phakathi iintsuku zoqeqesho athathe usuku olunye lokuphumla. ukutya okufanelekileyo kunye nokubambelela - ngundoqo kwimpumelelo yakho!

isondlo ezemidlalo

Ngokufuthi ukubaluleka isondlo imidlalo ecotha kakhulu. Asinto steroid, kwaye ngoko ngeke kulindeleke ukukhula ngokukhawuleza kwemisipha mass kunye nokusebenza ngamandla. Okokuqala zonke ezi kutya eziqhelekileyo ukuze ngenye indlela bakwazi ukongeza ukutya kwakho zendalo. Ezivela kwiqela kwezithako? Sibala kubo bonke:

1. Protein. High-protein ngomxube ezizezona ithandwa kakhulu ngakwicala leeprothini abanxibe impahla ngenxa kumaxabiso ephambili umdlalo elinikiweyo. Kukho iintlobo ezininzi: yintloya (iprotheyini ukuqinise ngokufanelekileyo reception kusasa yaye ngoko nangoko emva umthambo), casein (a slow, nto leyo ifanele ukusetyenziswa phambi kokuba ulale), iqanda (ixesha avareji of action) kunye zesoy (njengoko avareji). Kuqala for yembaleki kufuneka abe iintlobo ezintathu zokuqala.
2. Gainer. Ekudleni-protein umxube Udaylo khawlzileyo mass. Le mveliso iquka carbohydrate ngok iiprothini, yaye ngoko, le cocktail ngogqibeleleyo ukuze ectomorphs emva uqeqesho kusasa. Ungayifumana njani ubunzima obhityileyo enye elivisayo? Gainer unokukunceda ukwazi ukucwangcisa ubunzima nokuba fitness elifunekayo.
3. acid. Yingxenye ebalulekile leyo ethintela iinkqubo catabolic emzimbeni wakho. Oko kuthathwe ngethuba nasemva zokuqeqesha ukukhulisa ubunzima.
4. Creatine. It kwandisa amandla kunye nokunyamezela yokusebenza.
5. umzimba.

Ekuphetheni

Weight inzuzo for guys ibhityileyo, ingakumbi hardgainer ngamanye amaxesha anikwe nzima kakhulu. Nangona kunjalo, akukho nto ayinakwenzeka. Olufanelekileyo ukubambelela ukudla okunempilo kunye noqeqesho nzima iza kutshintsha nokuba indoda obhityileyo. Akwaba impumelelo ekuphumezeni iinjongo!