Mmene tingapezere minofu misa mtsikana, chakudya, mindandanda yazakudya, kokoka

Funso lakuti "Kodi adzapeze minofu misa mtsikana?" nkhawa zambiri akazi okongola. Ngati mukufuna kugula wokongola, toned thupi ndi podkachennoe, ndiye nkhaniyi ndi inuyo.

Tikambirana mfundo zikuluzikulu, mogwirizana ndi zimene zingakuthandizeni kukwaniritsa abwino anakhumba, ndi kulabadira mavuto chititsimikizira kuti angabuke njira yomanga thupi masewera.

Pamene minofu kukula?

Tisanafotokoze kulankhula m'mene angamangirirane minofu Taphunzira, ndikofunika kumvetsetsa ndi Maphunziro Akakhalidwe Kazolengedwa pang'ono kukula.

Mwina ambiri tamva kuti minofu anapangidwa kuchokera mitundu wapadera mapulotini, makamaka akitini ndi myosin, ndi subtypes awo ndiponso mchere. Izi mapuloteni minofu ndi michere timadzi ali anachira kuyambira zilipo zaulere kwa amino zidulo kuti ali kupezeka. Izi ufulu kwa amino zidulo akhoza kuwapeza zakudya zomanga thupi zakudya monga nkhuku, nyama, nsomba, mazira, whey ndi mkaka, komanso thupi lathu ndingakhoze kuwatengera iwo, kuwononga mapuloteni awo, pamene pali chosowa mapuloteni zakudya.

Minofu mapuloteni ndi mu mkhalidwe zonse zolowa kagayidwe kachakudya. Izi zikutanthauza kuti pa tsiku thupi zonse zimafunika minofu ndi kuwabwezeretsa. Zimenezi ndi cholakwika zolowa mphamvu tsiku ndi tsiku n'kofunika kuti tikhalebe ndi kumapangitsanso wamphamvu, wathanzi minofu.

chakudya wambiri kubweza kuwononga kaphatikizidwe minofu mapuloteni ndi akapsa, kuchita zinthu zolimbitsa kumawonjezera zotsatira. Choncho, kudya mankhwala mapuloteni ndi ntchito za thupi (makamaka mphamvu maphunziro) ndi mbali yofunika ya kumanga minofu misa.

Kodi mofulumira apeze minofu misa mtsikana

Kumene, mothandizidwa ndi bwino cholinga zolimbitsa thupi pulogalamu. M'kupita kwa Khalani ndi zofunika kugwiritsa ntchito yogwira kulemera owonjezera mu mawonekedwe a dumbbells kapena barbells.

Mukhoza kusankha mfundo yoyamba - "kukana mphamvu". Mawu amenewa amanena izi: kugonjetsa kukana kuti kupereka zipangizo masewera, tingakwaniritse iliyonse minofu m'thupi lanu. Onse mitundu kukaniza-maphunziro, zikhale mipiringidzo dumbbells kapena kettlebells, adzatsogolera pa nthawi ndi kuwonjezeka mu mphamvu ndi kupirira, njira imeneyi kudzakuthandizani kukwaniritsa cholinga yeniyeni.

Pali zizindikiro ziwiri zikuluzikulu zimene zimakhudza kukula kwa minofu: katundu ndi buku. Katundu zimadalira mmene mungathe kulera kilogalamu (momwe katundu dumbbells). Pa nthawi, ayenera kuwonjezera katundu wonse. Mwachitsanzo, mungathe kuyamba squat ndi kulemera okwana 5 kg, koma ayenera pang'onopang'ono kuwonjezera kulemera pa nthawi. Mfundo imeneyi ndi wodziwika mu dziko ojambula monga "mwapang'onopang'ono zimamuchulukira". Kwenikweni ake kwagona kuti pang'onopang'ono pitiliza kulemera lolemera.

Volume - chiwerengero cha zolimbitsa kubwereza pa kulimbitsa thupi limodzi. Kotero pamene inu muchita anyonyomala pa likulowa 3 maulendo 5, chiwerengero ndi 15 reps. Ngati mumachita 4 reps nthawi 15, ndiye inu mudzachita 60 kubwereza zonse. Choncho n'zotheka kuonjezera kuchuluka zolimbitsa thupi anachita.

Monga mukuonera, yankho la funso "mmene tingapezere minofu misa mtsikana?" Ndi yosavuta: kuwonjezera katundu ndi buku la maseŵerowo.

Pali yaikulu zosiyanasiyana machitidwe cholinga chake ndi kulimbikitsa ndi ntchito iliyonse gulu minofu. Koma mfundo yaikulu - kugwiritsa ntchito kulemera zina. Mukhoza kuchita anyonyomala ndi lunges muyezo, koma ntchito dumbbell mwendo ndi thako minofu kukula mofulumira kwambiri. Ulamuliro N'chimodzimodzinso ndi kuwonjezeka mu kukongola ndi triceps minofu.

pulogalamu maphunziro - chilengedwe kapena munthu?

alionse zogwirizana ndi makhalidwe munthu wa mtsikana aliyense. Komabe, akonzedwa zokambirana kwa minofu misa ndi a kazembe ndi chilengedwe.

• Lililonse maphunziro akuyamba ndi kulimbitsa thupi wabwino. Iwo anafuna alikuwotha moto mpaka minofu ndi mafupa, kupewa zina kuvulala osafunika.
• Ntchito minofu mwendo mphamvu ntchito. Ichi ndi chifukwa chakuti mapazi triceps ndi waukulu mu thupi lonse. Ingalimbikitse mothandizidwa wa lunges ndi anyonyomala.
• Pakuti ikukoka minofu m'manja ndi ku chiyani kukokera dumbbells kapena barbell.
• Minofu m'mimba anatenga mwachizolowezi chimakweza thupi chapamwamba.

Kodi kudya adzapeze minofu misa mtsikana

The zakudya mulingo woyenera kukula minofu chofunika kupereka wambirimbiri mapuloteni. Mmene tingapezere minofu misa mtsikana? Chakudya udzakhala ndi mayankho a funso limeneli ndi njira chigawo akwanilitse cholinga ichi.

Choncho, kodi kudya adzapeze minofu misa mtsikana? Akazi amene amachita kulemera kuphunzitsa tsiku lililonse adye magalamu 1.7-1.8 mapuloteni pa kilogalamu imodzi ya kulemera kwa thupi. Kwa amayi amene kulemera ndi makilogalamu 64, mlingo tsiku mapuloteni ndi za 115 magalamu. Izo ziyenera kubwera ku nyama ndi mkaka. magwero Zamasamba mapuloteni atha kutumikira ngati mtola kapena hemp. mapuloteni amenewa amatchedwa kuti "zonse". chifukwa kuti ntchito zawo n'kofunika kwambiri kuti kokha zofunika kwa amino zidulo amene zochuluka opezeka "amphumphu" mapuloteni, yotithandiza minofu mapuloteni kaphatikizidwe ndi kuteteza chiwonongeko cha mafupa.

Kodi zambiri zomanga thupi ndi zofunika kukula minofu?

Mapuloteni - othandiza chachikulu kupeza yankho la funso "Kodi adzapeze minofu misa chochepera mtsikana?". Chithunzi pamwambapa analengeza ndi magalamu 1.7-1.8 mapuloteni pa kilogalamu ya kulemera kwa thupi. Koma uwu uli m'munsi malire a ntchito yake, pakuti kukula kwa minofu akhoza pang'ono kuchuluka. Kodi ubwino wa mtengo mkulu wa zakudya kudya zakudya zomanga thupi chiyani?

• Ndi thermogenic kuposa chakudya kapena mafuta, choncho angathe kuthandiza kuwotcha zopatsa mphamvu zambiri.
• More kwambiri, choncho amathandiza kuchepetsa njala ndipo si kusungidwa ndi thupi ngati mafuta.
• Ndi gwero la mphamvu kwa minofu ntchito, zikhoza kugwiritsidwa ntchito monga "mafuta" maphunziro.
• Zingathandize kuteteza shuga adzauka kapena kuchepa, chifukwa anatembenukira kwa shuga pang'onopang'ono kuposa chakudya.

Milingo ndi minofu phindu - adani kapena ogwirizana?

Kuwonjezeka zakudya wa zopatsa mphamvu, kawirikawiri kukusokonezani ndi Mtsikana wotere akazi ena, makamaka amene ntchito zakudya ndi kuchepetsa mowa awo. Koma pofuna kulimbikitsa minofu, mphunzitsi analangiza kuonjezera chiwerengero cha zopatsa mphamvu kudya bwino akadakwanitsira.

Panthawi kwambiri kuchepekedwa caloric thupi limayamba kugwiritsa iye mphamvu zofunika kwa minofu. Zizindikiro kalori kuchepekedwa:

• thupi sakhala achire pambuyo zolimbitsa thupi ndi ululu kwambiri pambuyo.
• Pali kutopa kwambiri.
• No wofuna kupita kumalo ochitira masewera a.
• Okwiya ndi kugona chisokonezo.

Kuthandizira bwino caloric kapena zochuluka?

Izi si chikhalidwe mulingo woyenera kukula minofu. Zikafika mphamvu bwino chionongeko chotsimikizika cha zimapanga thupi zilibe kuwonjezera minofu misa, chifukwa calorie osakwanira kukhalabe zofuna onse kagayidwe kachakudya, ndi kuonjezera minofu misa.

Owonjezera zopatsa mphamvu - wothandizira wokhulupirika pa m'ndandanda wa minofu misa, koma ngakhale pang'ono mafuta m'thupi kumachitika nthawi imodzi. Koma siziyenera kukhala kwambiri. Umo ndi momwe bodybuilders ndi bodybuilders. Pa nthawi zina kupeza kulemera, izo saiwala za maphunziro ndi kutulutsa magulu zofunika minofu. Kenako, kukhala pa zakudya okhwima amatchedwa "kuyanika" ndi kuchotsa mafuta owonjezera. Chifukwa, iwo ndi thupi okongola ndi ndondomeko yonse minofu. Mwa njira iyi ndi mtsikana kukatenga Taphunzira minofu misa. Kuyamba ntchito minofu, ndiyeno iwo "wouma."

Kodi kudziwa kuchuluka kwa chakudya chimene akhoza kudyedwa

Manja - chilengedwe chingwe chida kuona mfundo limodzi chakudya ankadya.

• Gwiritsani ntchito dzanja lanu kudziwa zofunika kuchuluka kwa mapuloteni.
• Clenched nkhonya, kudziwa kuchuluka kwa masamba.
• Wopindidwa mwa mawonekedwe a "mbale" dzanja kudziwa kuchuluka kwa zimam'patsa.
• Chala kudziwa chofunika kuchuluka kwa mafuta.

Kuchokera pa chakudya 4 pa tsiku, timapereka zotsatirazi magetsi dera adzapeze minofu misa mtsikana:

• Kwa anthu amene ali ndi mlingo wochepa wa mphamvu ndi buku la maphunziro - 1/2 "chikho" chakudya, 1 "dzanja" mapuloteni 1 "nkhonya" wa masamba, 2 "mwayigwira" mafuta.
• Kwa anthu ndi mkulu mlingo wa kagayidwe ndi mphamvu - 1 "chikho" chakudya, 1 "dzanja" mapuloteni 1 "nkhonya" wa masamba, 1 "chala" cha mafuta.
• Kwa anthu ndi kagayidwe pang'onopang'ono - 2 "chikho" chakudya, 1 "dzanja" mapuloteni 1 "nkhonya" wa masamba, 1/2 "chala" cha mafuta.

Izi ndi zabwino ambiri malangizo, chifukwa manja anu ali molingana ndi kukula kwa thupi lanu. Kusintha mbali yanu monga mmene mukumvera ndi mmene mumaonekera. Mwachitsanzo, ngati inu kunenepa, yesetsani kuchepetsa chakudya mafuta. Koma ngati palibe musataye kwathunthu kwa chakudya mafuta. Iwo ili yofunika othandizira mwa kumenyera ufulu kukongola kwa khungu ndi tsitsi.

Mmene tingapezere minofu misa mtsikana, chakudya, menyu,

Kadzutsa (ngati mukufuna):

• Yophika mazira - 3 zidutswa.
• Oatmeal - 1/2 chikho.

Morning akamwe zoziziritsa kukhosi (ngati mukufuna):

• Mapuloteni kugwedeza.
• Mmodzi sing'anga apulo.

Nkhomaliro (ngati mukufuna):

• Taphunzira nyama (nkhuku, ng'ombe, nsomba, etc ...) - magalamu 200.
• Brown mpunga - 1/3 chikho.
• Mwatsopano masamba - 1 chikho.

Nditaphunzitsidwa (ngati mukufuna):

• Mapuloteni kugwedeza.
• Amondi (kapena mtedza cashew, mtedza, walnuts, ndi zina zotero. D.).
• nthochi imodzi.

Chakudya (ngati mukufuna):

• Taphunzira nyama (nkhuku, ng'ombe, nsomba, etc ...) - magalamu 200.
• Mwatsopano masamba - 1 chikho.
• Peyala.

Kuti tipeze minofu misa mtsikana kudya sated ndi osiyanasiyana.

Pomaliza

Monga mukuonera, yankho la funso "mmene tingapezere minofu misa mtsikana?" Kodi osavuta. Chinthu chachikulu - kusunga mfundo zotsatirazi:

• kudya mkulu-mapuloteni chakudya, koma musaiwale za chakudya ndi mafuta;
• mwadongosolo kuti uchite ntchito kulemera zina, kenako ayenera kuwonjezera;
• kuonjezera buku la maphunziro.