Bodybuilder zakudya: akonzedwa chakudya, kadyedwe ndi ayamikira

Anthu ambiri akudziwa kuti zakudya bodybuilder ya chakudya ndi zovuta. Kusunga zinthu akamavutika, ayenera kufufuza kwambiri mfundo pa nkhani imeneyi. Taonani kuti ndi chakudya, ndipo kodi malamulo ake.

dongosolo chakudya

Ngati muli kwambiri chinkhoswe mu chitsulo, ndi kuchita kwambiri ndi aliyense kulimbitsa thupi, muyenera kudziwa kuti anabwera kunyumba zilibe kutha. Pali wapadera kudya minofu misa akulembedwa amuna ndi akazi. Only kukachitika kuti adzakhulupirika kwa cholinga chake okondedwa adzakhala kukwaniritsa m'tsogolo.

Growth ndi minofu kuchira sizingachitike popanda kudya zakudya zopatsa nthanzi. Komanso zakudya ayenera kusintha moti minofu kwambiri. Ndipotu bwino anayamba minofu amafuna zakudya yochepa kwambiri kusiyana ndi chachikulu. Muziona ndondomeko izi mu njira ziwiri.

Pa dzanja limodzi, lonse adzakhala n'chiyani ngati inu ikuyenda m'njira yoyenera kapena ayi, nthawi yomweyo kuona minofu akonzedwa, osati kusokonezedwa ndi mafuta. Kuwonjezera lonse, pali chida otchedwa calipers. Naye kupanga miyezo zokwanira nthawi 2 mwezi. Zotsatira kusonyeza kuchuluka misa mafuta. Ngati miyezo kuchita mumathera masewero olimbitsa thupi, kuti alandire deta odalirika ali kuchita chimodzi ndi munthu yemweyo. Caliper akhoza kusonyeza zotsatira za mndandanda wa ngakhale millimeters ochepa pa m'chiuno.

mawerengedwe ndizosowa

Ife kuwonjezera mfundo imeneyi pang'ono masamu. Kudziwa kuchuluka kwa thupi ndi minofu adipose, n'zosavuta kuwerengera ndi misa mafuta. Iwo akamagwira wochotsera yosavuta. Mwachibadwa, chiwerengero zimenezi zimaphatikizapo machitidwe onse, ziwalo, mafupa ndi zambiri. Komabe, chifukwa izi zikhoza mosalekeza ntchito ngati mtengo kusonyeza mwendo.

Kupanga miyezo nthawi ina, ayenera kukonza kapena kumbukirani, fanizirani ndi zotsatira izi. Ngati kulemera kusintha, koma mafuta akanali yemweyo, ndiye palibe kudzitamandira. Koma pamene bodybuilder chakudya zakudya phukusi ndiye woyenera, inu mwamsanga momwe posachedwa kulemera adzapita zikomo ku misa mafuta wopanda. The zotsatira zosiyana adzakhala noticeable chakudya osauka. Koma izi ziri chimodzimodzi bodybuilder Sikuti.

miyezo anthropometric

Chitsanzo ndi anthu ambiri yolemera makilogalamu 70 ndi adipose minofu 21%. Timapanga kuwerengetsera zotsatirazi:

• 70 * 0.21 = 14.7 (kumene 14.7 - chiwerengero cha makilogalamu a misa mafuta);
• 70 - 14.7 = 55.3 (55.3 makilogalamu komwe - ndi chiwerengero cha misa Taphunzira).

zokhumba onse tsopano kusonkhana ndi kuwonjezeka mu minofu misa. Mwatsoka, nthawi zonse ndondomeko ukupita mu dera limene tikufuna. Ngati mulibe zakudya zokwanira ndi kusankha mukuchita yovutayi, ndiye zotsatira adzautaya minofu minofu.

Ngati mumathera maphunziro kunyumba, kuyeza zipangizo galasi ndi mamba. Ngati thupi si kukula ndi chizindikiro kuti chakudya zoipa. Pagalasi, mukhoza kuona ndi njanji zotsatira m'chiuno mwa khama lawo.

Yoyenera kudya bodybuilders chifukwa misa akulembedwa Imayamba ndi kutanthauzira kwa mtengo mphamvu ya zakudya patsiku. Chiwerengero cha zopatsa mphamvu anawonjezera kuti iwo inaonongeka pa workouts tsiku ndi zochitika zonse.

Kuti timvetse zofuna za tsiku tingalandire mapulogalamu wapadera kuti achite kuwerengetsera Intaneti.

chiŵerengero akhale motere Qualitatively chakudya:

• zimam'patsa - 50%;
• mapuloteni - 30%;
• mafuta - 20%.

Limodzi gram mapuloteni ndi zimam'patsa udindo monga zopatsa mphamvu 4 ndi mafuta - 9 zopatsa mphamvu.

The mawerengedwe mu nkhani iyi ndi iyi. Ngati chofunika tsiku 2900 zopatsa mphamvu, ndiye, zochokera kuchuluka, ife tikupeza kufunika:

• 1450 zopatsa mphamvu ya chakudya, nagawira ndi magalamu 4 = 362.5 patsiku;
• 870 mapuloteni zopatsa mphamvu, nagawira ndi 4 magalamu = 217,5;
• 580 mafuta zopatsa mphamvu, nagawira ndi 9 = 64.4 magalamu.

zakudya

Kudziwa zakudya tsiku, muyenera kugawa pakati chakudya. Kudya akonzedwa menyu, osati minofu misa ayenera bwino usilikali, koma mulinso Mlingo angapo patsiku. Ndi zambiri bwino.

Ziyenera adzanyamula kukumbukira kuti chakudya choyamba pambuyo kulimbitsa thupi ayenera zigwirizana zakudya zimene m'mimba mofulumira kuposa. Choncho, mafuta ndi Tisawasale njira imeneyi.

Pa Intaneti mungapeze zambiri matebulo, kumene calorie anasonyeza. Amasankhidwa amene muli m'ndandanda wa ojambula zakudya kupereka mankhwala, amene amalola kunenepa. Pamaziko a menyu wapangidwa.

Aliyense chakudya ayenera kukhala ndi zakudya zonse. Zina zambiri mukhoza kukonza kadzutsa, nkhomaliro ndi chakudya, ndi ang'onoang'ono - nkhomaliro ndi madzulo tiyi.

Aziwerenga ndi zakudya njira onse mosavuta. Pamene nabete dzanja, izo siziri ngakhale zindikirani. Umu ndi aliyense kutumikira.

Ayamikira pa chiyambi cha ntchito ya zakudya

Kuti azolowere thupi slimming zakudya bodybuilders ndi kulemera akonzedwa ayenera kwa milungu osachepera 2. Malinga ndi chochitika nthawi imeneyi, kuyang'ana pa zotsatira.

Ngati kunenepa si, muyenera kuonjezera kudya chakudya mu theka, ndi mapuloteni - ndi theka. Zokhazikidwa N'chimodzimodzinso pa nkhani ya kunenepa chifukwa misa mafuta wopanda.

Pamene kunenepa kwa mafuta, chakudya ayenera kwathunthu amachotsedwa njira ziwiri zapitazi. Yemweyo zizichitidwa ngati poyamba zinali chabwino, ndipo anayamba kuonjezera kuchuluka kwa mafuta.

Kodi zikhoza kukhala kadzutsa

Taonani options ochepa kuti akhoza ntchito bodybuilder.

1. Scrambled mapulotini, oatmeal ndi nthochi.
2. Low-mafuta kanyumba tchizi, chinangwa muffin ndi wobiriwira apulo.
3. Dzinthu, zinziri mazira, zipatso ndi chicory.
4. Casserole ndi saladi.
5. Chicken m'mawere buckwheat ndi mkaka, lalanje ndi tiyi.
6. Ng'ombe, mazira muyezo, saladi ndi mkaka.
7. Masangweji, mapuloteni kugwedezeka, mapira phala.

Mbali bodybuilder zakudya

Bodybuilders kudya si monga anthu wamba. Yaitali njala iwo ali osavomerezeka, chifukwa mu nthaŵi adamwaza chuma cha thupi. Choncho, kufunika kudya kawirikawiri.

Kudya pang'ono bodybuilders: anapereka chakudya

Mapuloteni makamaka anachokera ku zinthu zotsatirazi:

• nsomba;
• nyama;
• mazira;
• kanyumba tchizi;
• whey mapuloteni.

Chakudya bodybuilders kuwapeza:

• nyemba;
• masamba;
• zipatso
• oatmeal;
• mpunga;
• pasitala;
• Tirigu;
• mbatata.

Magwero a mafuta zingakhale:

• mafuta, mafuta zitsamba, linseed mafuta;
• amondi (osati wokazinga);
• mtedza.

Amene mankhwala Tisawasale

Bodibildera zimawononga mapuloteni monga:

• mafuta nyama;
• soya;
• Mkaka ndi zinthu zopangidwa ndi mkulu mu mafuta;
• kudya chakudya.

Chakudya ali osavomerezeka chifukwa zinthu zotsatirazi:

• mkate;
• timadziti anagula mu sitolo;
• crackers;
• Zakudya ndi shuga;
• uchi;
• wokoma.

Ndikoletsedwa mafuta monga:

• margarine;
• mafuta wokazinga;
• masamba, koma mitundu analola;
• yokazinga zakudya.

ayamikira General

Pofuna kuutsiriza nokha maphunziro chabe zovuta kuti nthawi zambiri popanda kusunga zakudya zimenezi, m'pofunika kumamatira ndi izo, nsonga izi.

1. Pakuti ya thupi misa Taphunzira wa zopatsa mphamvu ankadya ayenera kukhala zazikulu kuposa iwo anachita.
2. Chakudya ayenera kukhala ndi zambiri zomanga thupi ndi chakudya zovuta. Yotsirizira ndi koyenera kuti ayambe mphamvu, mphamvu ndi minofu. Kuchuluka kwa chakudya mafuta ndi kusala ayenera kuchepetsa.
3. Tsiku lililonse, kumwa malita 2 madzi ndi zambiri. Ife tikudziwa kuti zakudya bodybuilder anapereka chakudya, menyu ena. Koma ayenera kuperekedwa ndi chokwanira kudya madzimadzi, chifukwa wothamanga njira zonse kwambiri ndi madzi chofunika kwa izo.
4. Patapita miyezi 2 poyambira kulandira zowonjezera mapuloteni. Cocktails kutenga pakati chakudya, pogona, kenako, ndipo pambuyo kulimbitsa thupi ndi.
5. Zonsezi zoipa ayenera kwathunthu mulibemo.
6. Zikuonekeratu kuti mavitamini ndi mchere ndi osakwanira kudya ya minofu misa. Fitness ndi ojambula nthawi yomweyo amafuna mkulu zolimbitsa thupi. Choncho, zofunika kutenga mavitamini owonjezera.
7. Chakudya ayenera kukhala mkulu-kalori. Ndiye chirichonse limbikirani bwino.
8. Chakudya ayenera kukhala osachepera 6. Kenako, dongosolo m'mimba sati lomwa, magazi idzayenda ndalama zonse ka zakudya kuti kudyetsa minofu ndiye. Pa 3 chakudya mankhwala adzabwera wochuluka ndipo deponizatsiya mafuta.