Chakudya pa kuyanika a amuna ndi akazi

Othamanga mosamala kuwunika thupi lanu. A gawo maphunziro patsogolo mpikisano amakhala kwambiri kuyeza. Pofuna kuti thupi ali view okongola, iwo anayenera kufukiza thupi mafuta. Koma izi ziyenera kuchitika kotero kuti pamene kuwonda si "kuwotcha" minofu. Iyi ndi ndondomeko zovuta kuti amafuna osati kuleza mtima ndi maganizo, komanso ena kudziwa.

Zovuta kuchotsa mafuta

Tsopano ife yesani kuyankha funso kodi choumitsira thupi. Iwo zouma mafuta kuti thupi lanu kokha embossed tione.

Iyi ndi nthawi yaitali kwambiri ndi kwambiri ndondomeko, chifukwa ambiri a ife si kophweka kuchotsa pogwiritsa owonjezera. chifukwa The angathe kuzikwaniritsa mothandizidwa zolimbitsa thupi wapadera komanso kudya chakudya chabwino.

Koma ntchito imeneyi mwakhama sikuthandiza kuti njala! Nkofunika anakhala kuyanika thupi. Food, mindandanda yazakudya ndi kulimbitsa thupi ayenera kukhala zolondola.

Nkofunika kupereka zakudya zanu kuti, kotero kuti thupi nalandira onse mchere koyenera ndi mavitamini kwa iye. Zambiri kusala depletes thupi osati mafuta. Koyenera kuti kugwira ntchito kwa thupi udzachotsedwa kwa mapuloteni minofu minofu, zikubweretsa kuchepa ake. A mpikisano kuti safuna kuti: mpikisano Sikuti kusonyeza mogwirizana awo ndi mpumulo ndi kukula kwa minofu.

Mu moyo wamba (pakati pa mpikisano) bodybuilder zingaoneke chachikulu, "mpweya" wothamanga. Nthawi zina zosaoneka cubes atolankhani ndi minofu bwino chimatanthauza za mmbuyo. zokongolazi wabisika pansi wosanjikiza woonda mafuta, chifukwa nthawi zonse kuyenda "zouma" Sikuti.

Malangizo pa zakudya

Nawa ochepa nsonga kukuthandizani kupanga chakudya chamagulu pa kuyanika a amuna ndi akazi:

1. Munthu ayenera nthawi zonse kudya kadzutsa, chifukwa m'mawa thupi lanu ndi lofooka ndipo amafunika kulimbikitsidwa.

2. Muyenera kutsegula usiku: mukhoza kumwa yogurt pang'ono kapena kudya zipatso, koma kudya chakudya katundu ayi zosatheka, mwinamwake thupi si kukhala ndi inu.

3. Chakudya pa kuyanika ndondomeko salola mipata yaikulu pakati pa chakudya, kudya nthawi 3-5 tsiku lililonse maola 4-5.

4. Tisalole kuchepetsa mapuloteni mu thupi lanu - kuwonjezera chakudya zakudya wanu monga nyama Taphunzira, nsomba, mazira.

5. Pa kuyanika, inu kusiya amakonda zimenezi ndi zinthu zambiri monga mayonesi, ketchup, sauces zosiyanasiyana. Komanso, musadye shuga, mankhwala ufa, ndi mowa contraindicated mwamtheradi.

Mosiyana ndi aamuna kuyanika wamkazi

Tikumbukenso kuti Akatswiri mu choumitsira mulibe kusiyana ndi jenda. Mukhonza kuonetsetsa mosiyanasiyana malingana ndi kulemera. Chakudya pa atayanika atsikana losiyana yekha chifukwa cha kulemera kwa thupi lake ndi zochepa kwambiri. Kusiyana ndi onse nthawi ndi mphamvu ya ndondomekoyi.

Othamanga choyamba tiyenera kuchita zofunika kwambiri pa maphunziro osiyanasiyana othamangitsa, kuchita kulimbitsa thupi tsiku ndi tsiku, akuthamanga panja wa thupi, pamene amuna kumvetsera kwambiri katundu mphamvu.

Chakudya pa atayanika asungwana ndi zakudya zosiyanasiyana: theka wokongola wa umunthu ndi zambiri okhwima ndi zochepa. Choncho, othamanga ayenera kuyiwala za mtundu uliwonse maswiti ndi kuyesa m'malo mwa masamba zothandiza, zipatso. Mukhoza kugwiritsa ntchito uchi. Ufa mankhwala komanso zoipa ndithu, m'malo iwo, ndi zofunika kugwiritsa ntchito zosiyanasiyana dzinthu. nyama mafuta ayenera koletsedwa.

Kodi kudya ndi mmene kuthana ndi atsikana?

Ine musadandaule ndi mukuganiza kuti ndi njala. Pali zambiri zothandiza mankhwala kuthandiza atsikana ndi thupi kuyanika chachikulu: nyemba, mkaka, nyama Taphunzira, mpunga, buckwheat, kanyumba tchizi, zipatso ndi ndiwo zamasamba.

Komabe, mphamvu ndi kuyanika akhoza anapitiriza zosaposa masabata 5. Iwo ayenera kukumbukira kuti atsikana zotsatira yabwino kwambiri, muyenera kupereka ulemu wapadera kwa zinthu zakuthupi: wodzigudubuza siketing'i, kuthamanga, kusambira anati yoga, kukankha akuluakulu, anyonyomala, ndi kuti kupalasa njinga.

akatswiri mphamvu wamwamuna

Za zakudya mwa akatswiri amenewa, bodybuilders kupita ku nthano zosiyanasiyana. Mwachitsanzo, iwo akhoza kugwiritsa ntchito usiku chakudya 8 - 9 nthawi. Ambiri a iwo chifukwa cha ngakhale abereke Pre-Alamu kudzuka ndi kumwa kapena eggnog kapena chinachake.

Chodabwitsa n'chakuti zimawathandiza kukhala thupi lawo boma apamwamba ndi nawo mpikisano zosiyanasiyana. Mwachitsanzo, bodybuilder tsiku lina basi kudya ndalama yaikulu zopatsa mphamvu pa 6 ndi 11 zikwi. Ngati munthu wamba ali ndalamazo mphamvu kwa osachepera sabata, iye ayenera yagoletsa angapo pogwiritsa. Koma othamanga kuwotcha zambiri zopatsa mphamvu mu maphunziro.

Kuwonjezera kumanga minofu minofu (ndondomeko iyi akutchedwa kumanga mmwamba) imafunanso mphamvu, chifukwa kaphatikizidwe mapulotini yake - ndondomeko ya "mtengo": osati kuti chakudya muyenera kusiya pansi, kupukusa, momwemonso kulenga angapo kumangidwa atsopano peputayidi kuti azungu anaima pa malo oyenera, ndi minofu anayamba kukula.

atayanika thupi kunyumba

Nyumba za ndondomeko kukonza kusankha mindandanda yazakudya ndi zakudya kugwilizana, pamene palibe magawo wowawa. Ambiri a ife chifukwa ena amakhulupirira kuti mofulumira kuwonda tiyenera tsiku wowawa pake, amene zambiri limodzi ndi kardioperegruzkami.

Kuti bwino zapita kuyanika thupi, zakudya ayenera kusankhidwa mwa njira yotero: Muwononge kuchuluka kwa zopatsa mphamvu kuti tidzatha kucheza tsiku. Motero, thupi lathu lokha, pakalibe zolimbitsa thupi amayamba kuwotcha nkhokwe mafuta. Izi zikhoza kuchitika kokha pamene tiyenera kukonza chakudya chawo.

Kodi kudya kuti ziume kunyumba

Ngati timaona kuti anthu ambiri samagwiritsa ntchito iliyonse mapuloteni zotheka kusakaniza amino zidulo ndi mankhwala ena a sitolo masewera, muyenera kusankha chakudya chanu pa kuyanika, menyu umene pafupifupi pansipa:

Mu mamawa;

1. Tiyi kapena khofi, makamaka popanda shuga ndi sweeteners, angathenso kudya pang'ono makeke oatmeal.

2. Kuti akamwe zoziziritsa kukhosi, mukhoza kusankha oatmeal, koma popanda mafuta.

3. Mukhoza kudya nkhuku yophika mu kukatentha awiri, multivarka, wokazinga kapena kukazinga mu poto ndi ❖ kuyanika sanali ndodo, koma popanda mafuta mpendadzuwa.

Nkhomaliro:

1. Mukhoza kudya buckwheat, mpunga kapena dzinthu zina (popanda batala).

2. Nsomba kapena nkhuku, yophika monga tafotokozera kadzutsa.

3. Ndi zofunika kuti ntchito CHIKWANGWANI Mwachitsanzo, kudya saladi wa tomato ndi nkhaka. Ndithudi ayenera kuwonjezera amadyera kudzaza zonse ndi mandimu. Mulimonsemo kugwiritsa ntchito mafuta mpendadzuwa kapena mayonesi.

4. Kudya mazira awiri yophika. Tsiku lililonse, iwo kukhala, ngati muli ochuluka mafuta m'thupi.

Pakati pa nkhomaliro ndi chakudya:

1. Mukhoza kugwiritsa ntchito monga nsomba chakudya kapena nkhuku, kumwa tambula ya kefir kapena unsweetened madzi (tomato, masamba).

chakudya:

1. Iwo m'pofunika kumwa mapuloteni kugwedezeka anapangidwa kuchokera whey kapena kudya otsika-mafuta kanyumba tchizi.

Mphamvu kumwamba ndi kuyanika bungwe m'njira kuti mbali yaikulu ya chakudya ndi koyenera kuti m'mawa. Ndipo masana ife pang'onopang'ono kusuntha kwa zakudya zophatikiza ndi mapuloteni.

kuwonda kunyumba adzabweretsa zotsatira ndi kudya zakudya zopatsa nthanzi, koma ngati mukufunadi Mokhumbira kwambiri pa nkhani yovuta imeneyi, lekani kuchita Zochita zosiyanasiyana.

makamaka zakudya

Panopa achangu Akatswiri kale pa kuyanika thupi kugawana kalendala chaka anu pa mbali ziwiri zazikulu: choyamba - nthawi kunenepa, wachiwiri - pa kuyatsa mafuta. Njira imeneyi iyenera kugwiritsidwa ntchito kutenga nkhani makhalidwe munthu wa chamoyo, chifukwa, mu kuchita, kuonjezera Taphunzira thupi misa sizingatheke popanda kudzikundikira minofu adipose.

Njira pamwamba sitingalephere zogwirizana ndi matupi athu sali kupita ndi chirengedwe. Ndiko kuti, ngati inu kugawanitsa chaka mu nthawi ziwiri ndi mosamalitsa kutsatira zofunikira zonse atayanika thupi, mungathe kukwaniritsa cholinga pamaso panu m'kanthawi kocepa.

M'pofunika kulabadira yokonza zakudya ndi kusankha zakudya zoyenera. Khalani ndi kudya zakudya zopatsa nthanzi pa kuyanika wapadera - awiri kuvomerezedwa chinthu umene munthu aliyense angakhoze kupeza wangwiro akulu thupi. Ndipo mu nkhani iyi si choncho kuona ngati mukungoyamba kapena katswiri wothamanga, bodybuilder.

"Oipa" chakudya

Chakudya pa kuyanika a amuna ndi akazi mogwira kukachitika kuti malire zina pa chakudya. zinthu zimenezi (umatchedwanso polysaccharides) ndi ndiwo zopatsa mphamvu m'thupi.

Kulowa matupi athu chakudya n'kukhala mphamvu, izo ziyenera kuti poyamba chosakanikirana ndi kukonzedwa. Pochita zimenezi, zimathandiza shuga. Palinso glycogen, ndilo akuti mphamvu chofunika munthu. Komabe, kuchuluka ake mu thupi osati chachikulu chotere. Mwachitsanzo, mu wathanzi wamkulu chiwindi anthu glycogen kuzungulira 100-150 magalamu, ndi minofu ndi mu woipa otsika kwambiri: osapitirira 1% ya minofu misa okwana.

A kuchotserapo ochepa

Pakuti, m'pofunika kuyiwala za zinthu izi bungwe chakudya chabwino pa kuyanika:

- kusuta, mchere ndi zakudya zam'chitini (mkulu kuchuluka kwa mchere adzakhala nawobe madzi m'thupi, izi zidzapangitsa kuti edema ndi kuchepa liwiro kutaya mafuta);

- lokoma (shuga yomweyo odzipereka mu magazi ndi kupereka mphamvu zambiri Choncho, thupi sayenera kuchotsa izo ndi kuthera kulemera owonjezera;

- zonse yokazinga mu mafuta (mu mankhwala lili wambirimbiri mafuta, kupereka mmalo chakudya, steamed kapena kukazinga).

Chofunika kuchuluka kwa mapuloteni

Nthawi zambiri anthu tikupeza kuti mungathe kudya zakudya zomanga thupi kwenikweni basi, Taphunzira pa nkhuku, yophika ng'ombe ndi nsomba. Koma apa m'pofunika kuchepetsa ndekha, chifukwa zonse zabwino pang'ono.

M'pofunika kuwerengera kuchuluka kwa mapuloteni ankadya, kuyambira pa ubwenzi: pa kilogalamu ya kulemera kwa thupi la zofuna zawo magalamu 4-5 zomanga thupi. Izi ndi ulamuliro wabwino sapereka inu asamadye kwambiri.

atayanika thupi la amuna amene mphamvu bungwe molondola, adzaphatikizapo kwambiri mapuloteni. Kwa 80 makilogalamu wothamanga analangiza gawo magalamu 400. Kuwonjezera kwa mbale wa yophika kapena mwatsopano masamba, ndi kupeza chakudya kwambiri.

Ngati mulibe kupita yomweyo kuonda ndi thupi ku youma, Musataye mtima. Unikaninso zakudya ndi zinthu zolimbitsa thupi lanu lokhazikika, kukaonana ndi mphunzitsi pa kalabu thanzi, iye kufunsa, ndipo muli ndi lalikulu zakudya pulogalamu atayanika thupi. Kumene, ntchito imeneyi kulipira, koma ndalama mumathera ndi phindu lalikulu.

Umadzikondera wekha ndi ntchito m'thupi mwanu!