Kodi kunenepa woonda mkulu wina: pulogalamu maphunziro. Mmene tingapezere minofu misa hudomu

Kodi kunenepa woonda mkulu wina? Nthawi zambiri, nkhani adafunsa ambiri, pali ena amene ali ndi maofesi za maonekedwe awo. Kodi mukuzindikira chilakolako chimenechi? Werengani nkhani zina zabwino zofunika massonabora kenako m'nkhani ino.

Kufunika kwa zakudya

Kodi kunenepa woonda wina? Zimachitika kuti anyamata maola chinkhoswe mu holo, akuwononganso thupi lanu kuthamangitsa thupi yaikulu. Komabe Mphamvu ali mumanyozera kwambiri, pogwiritsa ntchito zakudya zolakwika, kapena kupanda kuchuluka. Kumbukirani kuti kukula kwa minofu yanu zimadalira khalidwe ndi kuchuluka kwa madyedwe chakudya. N'chimodzimodzinso ndi muyezo akonzedwa kulemera kuti sakhala ndi kuwonjezeka mu minofu misa. M'nkhaniyi tiona tione pa izo nthawi yoyamba, ndiye, kuchuluka kwa kukula kwa minofu yanu.

Minofu kukula ndi ndondomeko mwachilungamo chuma tima imene mukufuna mphamvu (chakudya) ndi zomangira (mapuloteni). Sizovuta ndikuganiza kuti kukula mofulumira kumafuna zotsala zopatsa mphamvu. Kutsogoza malangizo wa kulandirira zopatsa mphamvu kwambiri adzakhala zachilengedwe chakudya m'malo chakudya masewera, imene ife kuphimba ina. M'mene tingamangire minofu woonda mkulu wina? Ectomorphs - ndi mtundu wapadera wa anthu amene ali ndi kagayidwe kudya (kagayidwe). Kumanga ulusi minofu atsopano ayenera zopatsa mphamvu zapadera, kuchuluka kwa zomwe kuchita masamu ndi chilinganizo izi: thupi lanu × 30 + 500. Mwachitsanzo, kulemera makilogalamu 70. Ndiye muyenera kugwiritsa 70 × 30 + 500 = 2500 zopatsa mphamvu, amene kunathandiza njira kukula minofu.

Anapangira zakudya

Anapangira mapuloteni, mafuta ndi chakudya chakudya - izo ndithu mfundo yofunika kwambiri pa chakudya. Voliyumu ya mafuta subcutaneous zimadalira chiŵerengero cha zakudya izi. Kodi kunenepa woonda mkulu wina? Kusunga ubale zotsatirazi, zimene zingakuthandizeni kukwaniritsa cholinga:

• Mapuloteni - 25-30%.
• Chakudya - 50-60%.
• Mafuta - 10-15%.

Tsopano ife kuwauza pang'ono. Mapuloteni kubwera mu nyama (nyama, nsomba, mazira) ndi chomera (mapuloteni ochokera dzinthu, mtedza ndi zinthu zina). M'pofunikanso ponena kuti choyamba ndi thanzi labwino chifukwa bwino ya asidi kwa amino. Chakudya akuchedwa (mitundu yonse ya dzinthu, pasta) ndi kusala (maswiti). Zoyambazo, nayenso chosakanikirana ndi thupi kwa nthawi yaitali, kukhalabe mphamvu yake kwa nthawi yaitali (maola 3-5). Fast chakudya yomweyo kuukitsa shuga msinkhu, ndi zina zambiri za waikamo mu mafuta m'thupi. Zimenezi cholakwika phwando chakudya patapita kulimbitsa thupi m'mawa, pamene thupi liri mu kuchepekedwa mphamvu. Nthawi zina, m'pofunika kuganizira zovuta (wosakwiya) "malasha".

Pomaliza, mafuta ndi zimalimbikitsa (anyama margarine, batala) ndi unsaturated (masamba mafuta, dzira yolks). The choyamba - ndi "oyipa" mafuta mulibe chabwino kwambiri kwa thupi. Unsaturated - ndi mafuta "wabwino" kuti ayenera kukhala mu chakudya tsiku lililonse. Iwo ndi zotsatira zabwino pa ntchito mtima, matenda a kagayidwe n'kukupatsani kukhala njira zonse thupi bwinobwino. Apa ndi chiŵerengero BZHU ayenera kuphatikiza kulemera anapereka kwa oipa. Pitani ku item lotsatira.

Kutsindika mu zakudya

Pamene bwino ntchito? M'mawa mungathe kudya chakudya chosavuta (zipatso, maswiti, kumwa timadziti), umene mudzaze usiku mtengo wa thupi lanu. Akagona, ife kutaya kwambiri ndithu mphamvu, kusiya kuonetsetsa kuti njira zonse zikuchitika mu thupi lathu. Mmodzi Tisaiwale za mapuloteni zofunika nyumba zingatipunthwitse kwa minofu. Masana Tsindikani chakudya komanso zomanga thupi. zofunika kwambiri ndi zakudya pamaso ndipo pambuyo thupi, pamene muyenera kupanga zimam'patsa potsegula ndi kubwezeretsa mphamvu, motero. Kuchuluka madzulo chakudya ayenera pang'onopang'ono mpaka kusanduka yochepa.

Mapuloteni M'malo mwake, tsiku lonse ayenera kudyedwa mu magawo ofanana. Asanagone, ndi zofunika kudya otsika-mafuta kanyumba tchizi kapena casein chakumwa omwera. mapuloteni Izi anamasulidwa pang'onopang'ono mu thupi lanu, kuteteza njira catabolic. Kodi kunenepa woonda mkulu wina? Kutsatira mfundo za pamwamba, kuti ndithudi kudzakuthandizani mu kukhazikitsa zolinga anabolic. Kenako, tikambirana angapo zakudya zotheka.

zakudya №1

Origin abwino kwa mtundu ectomorph wosanganiza, amene ali zoonekeratu zizindikiro endomorphs (chizolowezi anapereka minofu).

1. Kadzutsa. 2 mazira lonse + chidutswa wholemeal mkate + 100g + oatmeal galasi chikho madzi / khofi.
2. Nkhomaliro. 150-200 ga mpunga / buckwheat / pasitala / mbatata anaphika + 200g nkhuku m'mawere + masamba.
3. Masana tiyi. Mtedza / zipatso / sangweji ndi tchizi ndi nyama.
4. Chakudya. Nsomba / Taphunzira nyama + masamba.
5. Asanagone. Casein omwera / 250 ga mafuta wopanda yogurt.

Pa nthawi ina, zakudya izi wapanga ndi bodybuilder "golide nyengo" Franko Kolombo. anthu awa, ndithudi, mukudziwa zimene akunena. Mmene tingapezere minofu misa woonda wina? Kuphunzitsa bwino, kugona maola 7-8, ndiye kutsatira zakudya chimenechi, anapereka mwachindunji oyamba mu ojambula.

zakudya №2

The zakudya lotsatira pang'ono watanthauzo, choncho abwino kwa "woyera" ectomorphs kuti kunenepa wapatsidwa zovuta kwambiri. Minofu anapereka kwa anyamata woonda nthawi zonse ntchito yovuta zedi, koma ndi maphunziro mwadongosolo, kudya zakudya zopatsa nthanzi ndi kuchepetsa zizolowezi zoipa ndila athe kukwaniritsa zotsatira zabwino.

1. Kadzutsa. 150 ga oatmeal zoumba / 5 scrambled dzira azungu ndi yolk + 1 galasi chikho madzi / khofi.
2. Nkhomaliro. Mapuloteni kugwedeza.
3. Nkhomaliro. 150 ga mpunga / buckwheat / phala + nyama yang'ombe / nkhuku m'mawere + masamba.
4. The chakudya chachiwiri. Msuzi ndi pasta, nkhuku ndi masamba + kapu ya madzi.
5. Chakudya. Taphunzira nyama / nsomba / dzira azungu + masamba.
6. Asanagone. Casein omwera / 250 ga tchizi.

Zakudya Dwayne Johnson

loonetsa Kenako anatenga kuchokera Dwayne Johnson - Hollywood nyenyezi amadziwika udindo wake mu Hobbs 5 ndi 6 a "Fast ndi Pokwiya," Hercules mu filimu "Hercules" ndi mafilimu ena. Kodi ndinene? A wosewera kwambiri. Koma ife, ndithudi, zofunika kwambiri kuposa kukula kwa thupi lake, ndilo chidwi kwambiri. Ngati inu mukudabwa za mmene kunenepa woonda mkulu wina, ndiye chakudya chimenechi munthu escalate chinthu chilichonse. Ife chitani kuwunika.

1. 2 mazira lonse + 300 ga + 100 ga m'nyanja zikuluzikulu oatmeal.
2. 350 g wa masamba mbatata + + 200 ga m'nyanja zikuluzikulu.
3. 200 ga + 250 ga mpunga nkhuku + masamba.
4. 200 ga + 200 ga m'nyanja zikuluzikulu mpunga + 1 supuni mafuta nsomba.
5. 300 ga anaphika mbatata + 250g + shpinatovy saladi nyama.
6. 200 ga + 250 ga mpunga m'nyanja zikuluzikulu + saladi.
7. Omelet 10 + casein mapuloteni omwera.

Kodi ndi chiyani? Ndi ndalama linanena bungwe magalamu 360 zomanga thupi (kwa Duane - izo 3 ga pa 1 makilogalamu thupi) ndi 500 ga chakudya, i.e. 4 ga pa makilogalamu 1 thupi. Wokongola chidwi manambala. Kodi mofulumira kunenepa woonda wina? Yesani zakudya ndi kukonzedwa ka kulemera kwa katundu, kuyambira kulemera, ndipo ndinu wotsimikiza kuti kuchuluka kukula, mukundikhulupirira ine!

Zakudya Krisa Hemsvorta

Wina Hollywood wosewera, kudziwika kwa ife pa mabuku a kanema "Thor", kumene zatenganso mbali. Kodi iye anali ndi zakudya?

1. 8-10 dzira azungu oatmeal + 1% mkaka yoghurt + + whey mapuloteni.
2. 100 ga dzinthu Kinoya + + + zipatso yogurt mapuloteni omwera.
3. + Masamba 300 ga chifuwa nkhuku.
4. 300 ga yaiwisi nkhuku m'mawere.
5. Mapuloteni kugwedeza.
6. 300 ga nyama yang'ombe + masamba.
7. Casein kugwedeza.

Komanso, tsiku lonse, iye ankadya multivitamins, creatine ndi L-carnitine. Ichi ndi m'malo amphamvu zotsatira zakudya ndi mlingo mantha mapuloteni mu icho, ndipo kotero ndi abwino kupeza minofu Taphunzira. Dziwani kuti bwino kulitsatira ku mtundu mesomorphic thupi. Kodi mofulumira kunenepa woonda wina? Yesani zakudya izi.

Zakudya Lazar Angelov

Chibugariya ichi tsopano chimodzi cha mfundo ojambula zokongoletsa. Kodi wadya? Onani zakudya chakumene pansipa.

1. Oatmeal ndi azungu mtedza dzira + 6-8 + mapuloteni omwera.
2. Rice / buckwheat + nkhuku m'mawere + masamba.
3. Mapuloteni kugwedeza + amondi.
4. Tuna kapena zina Taphunzira nsomba + masamba.
5. Rice / mbatata anaphika / pasitala + nyama yang'ombe / nsomba + masamba.
6. Taphunzira nyama / nsomba.
7. Casein kugwedeza.

Komanso, Lazar Angelov anawonjezera kuti zakudya BCAA ndi L-Glutamin.

Zakudya Pham Woodbridge

Pamene bodybuilder anali wamng'ono, anali munthu woonda kwambiri. Komabe, iye anakwanitsa kutulutsa thupi kaso, ndi kuchuluka osachepera mafuta m'thupi. Kodi mtundu wa zakudya akugwiritsa ntchito lero? Pa lino.

1. Whey mapuloteni + glutamine.
2. Oatmeal dzira azungu + 6 + 1 h. L. chiponde.
3. Tuna + 2 magawo a wholemeal mkate + peyala / nthochi / rasipiberi / mabulosi abulu.
4. Whey mapuloteni + glutamine.
5. Salmon + bulauni mpunga / pasitala + zipatso.
6. Nganga ya nkhuku / nyama yang'ombe + mpunga bulauni.
7. Casein kugwedeza.

Pomaliza critiques wathu chakudya. M'mene tingamangire minofu woonda mkulu wina? Yesani osachepera 90% kutsatira chimodzi mwa zitsanzo pamwambapa, masewera olimbitsa thupi, ndipo motsimikiza kukupatsani zotsatira zidzasintha.

Workouts kwa chochepera kulemera

ectomorphs thupi zokwanira zoipa chimachititsanso mphamvu katundu, chifukwa cha zinthu zofunikira pa nthawi kuchepetsa mwamphamvu awo. Mwachitsanzo, mungathe kuchepetsa chiwerengero cha masiku maphunziro pa sabata, n'cholinga choti thupi nthawi zambiri kubwezeretsa kapena kupanga njira ntchito zochepa kwa zolimbitsa makamaka. Njira imeneyi ndi yabwino kokha kwa oyamba amene yekha kudziunjikira workouts waukulu ochitira masewera a. Mmene tingapezere minofu misa woonda wina? Kodi Zochita lofunika kwambiri, zomwe kawirikawiri zotsatirazi: anyonyomala, benchi makina, samatha angakwanitse kukongola mikono, kukokera akuluakulu ndipo kanikizirani akuluakulu (kuchokera pansi ndi mipiringidzo kufanana). Ponena pafupipafupi maphunziro, ndiye 3-kamodzi ulendo masewero olimbitsa thupi ndi kusankha bwino kwa aliyense. Ndi mpope mu tsiku anapatsidwa? pulogalamu anu ayenera kukhala pafupifupi motere:

1. Tsiku 1: Miyendo + atolankhani.
2. Tsiku 2: Back + kukongola.
3. Tsiku 3: likasa + triceps + mapewa.

Pakati pa masiku maphunziro kutenga tsiku ina. kudya zakudya zopatsa nthanzi ndi kukanirira - ndi mungachite wanu!

masewera zakudya

Nthawi zambiri kufunika kwa zakudya masewera ndi wapamwamba kwambiri. Si anabolic mankhwala, choncho kukula mofulumira minofu misa ndi ntchito mphamvu simungathe kuchitira. Choyamba zonsezi wamba zakudya ali mu njira ena amatha yothandiza chakudya chanu chachibadwidwe. Za gulu la zina? Tikungotchula onse;

1. Mapuloteni. Mkulu-mapuloteni osakaniza ndi otchuka kwambiri ojambula mapuloteni chifukwa mfundo yofunika kwambiri pa masewera anapatsidwa. Pali mitundu ingapo: whey (kudya mapuloteni omwe ali oyenera phwando m'mawa ndipo nthawi yomweyo pambuyo zolimbitsa thupi), casein (a pang'onopang'ono, amene ali oyenera kugwiritsa ntchito pamaso kugona), dzira (nthawi avareji kanthu) ndipo soya (monga pafupifupi). Mwasankha kuti wothamanga ayenera kukhala woyamba mitundu itatu.
2. Gainer. Zimam'patsa-mapuloteni osakaniza liwiro kuimba misa. mankhwala zikuphatikizapo chakudya kudya ndi mapuloteni, choncho, paphwando izi wangwiro ectomorphs pambuyo maphunziro ndi m'mawa. Kodi kunenepa woonda wina wachinyamata? Gainer kungakuthandizeni kukhazikitsa kufunika kulemera ndi kupeza olimba.
3. amino zidulo. Mbali yofunika amene kumathandiza njira catabolic mu thupi lanu. Angathe kumwedwa pa nthawi ndipo pambuyo maphunziro kulemera.
4. Creatine. Izo kumawonjezera mphamvu ndi kupirira ntchito.
5. kuwonda.

pomaliza

Kunenepa kwa anyamata othina, makamaka hardgainer zina anapatsidwa zovuta kwambiri. Komabe, palibe chosatheka. Yoyenera chakudya chabwino kutsatira ndi kuphunzitsa molimba idzasintha ngakhale munthu woonda. Ine ndikukhumba inu bwino kukwaniritsa zolinga!