Zakudya kwa minofu misa akonzedwa menyu. Zakudya kukula kwa minofu

Aliyense kulota ndi wokongola ndi mpope thupi. Pazochitika zonsezi n'chodabwitsa minofu kuti lofufuma kwambiri mbali imodzi kuchokera pansi pa T-sheti. Ndi thupi wokongola, anthu kuyamba kupita pa chakudya kapena kuchita. Koma njala ndi kuwuka kwa "chitsulo" kanthu patsogolo. Mphamvu kuika menyu minofu misa ndi zofunika kwambiri monga Mwachitsanzo, chitani ndi barbell a. Nthawi zina othamanga musati ngofunika kwambiri kwa mfundo imeneyi, kenako anakhumudwa ndi zotsatira zawo. Only kusankha menyu yoyenera ya minofu misa, inu mukhoza Mokhumbira mu ojambula.

50% ya bwino - zakudya zoyenerera

Sankhani menyu kumanga minofu Pasakhale pamene mapulani kutulutsa mpaka ntchitoyo. Ngati munthu amapita ku masewero olimbitsa yekha kusunga ndekha mu mawonekedwe abwino ndi kumva minofu kamvekedwe, chakudya chapadera iye safuna. Chinsinsi chachikulu kwa akonzedwa yogwira minofu misa ndi kutsatira kudya zakudya zapadera.

N'chifukwa chiyani palibe mphamvu sangachite

Yankho ndi kuyang'ana kwa nthawi yaitali Sikuti pamene pali katundu chachikulu pa minofu, anakhala ndalama yaikulu mphamvu. Choncho, kubwezeretsa mu thupi ayenera kuchita yofanana zatu. Ndizoonekeratu funso otsatirawa: "Ngati kudya zoipa, pomwe pali mphamvu kwambiri?". Inde, paliponse! Zakudya kwa akonzedwa minofu misa (menyu) kwenikweni umalimbana kubwezeretsa mphamvu zomwezo khama pa ntchito yonseyi ndi kuonetsetsa thupi latsopano "njerwa" - mapuloteni.

Mapuloteni - ndi zomangila kwa matupi athu

Munthu akhoza sayenera kukula ndi kukhala popanda mapuloteni zokwanira. zinthu izi m'gulu la zikuchokera magazi, minofu, ziwalo, komanso zinthu zina zambiri m'thupi. Komanso zigwirizana mapuloteni michere onse kuti zonse zochita za chamoyo. Ndicho chifukwa chake ndi chofunika kuti mapuloteni zokwanira. ntchito zake amapereka zipangizo kumanga kuti azitha ofunika kwambiri mu asilikali ambiri.

Mfundo ina yofunika: kuti amange chinachake, muyenera kucheza wina kuchuluka kwa mphamvu. N'chifukwa chake musachinyalanyaze zakudya ndi mkulu mu chakudya. zinthu zimenezi ndi gwero mwamsanga mphamvu, chimene chili chofunika kwa mapangidwe minofu. Zotsatira zake n'zakuti mapuloteni ndi "nyumba zingatipunthwitse" kumanga n'chodabwitsa okongola ndi embossed, ndi chakudya iwo anasonkhana pamodzi.

Chinsinsi cha kuchuluka olondola ndipo mofulumira minofu

Menyu chinsinsi cha kuwonjezeka minofu misa ndi losavuta: ndikofunikira kudya kuposa zopatsa mphamvu, kuposa ndi zotheka kugwiritsa ntchito. Mwa njira iyi, ndipo sakanachita zotheka, mawu osavuta, kutulutsa. Zakudya ayenera kupatsidwa chidwi kwambiri. Mwachitsanzo, ngati kulakwitsa amapezeka magetsi zopatsa mphamvu zonse owonjezera adzapita yomweyo mu mafuta, ndi kumene m'pofunika othamanga. Ngati inu kutenga chakudya zonse mu mzere, iwo, monga kwalembedwa pamwamba. kudya zakudya zopatsa nthanzi kwa minofu misa ayenera mulibe ndalama zambiri mafuta.

Ndi bwino yosayenera masewera zakudya minofu nyumba. Reviews kuti mwayi waukulu - kusapezeka kwa mafuta zoipa ndi dzuwa, ndiko chiyambi chabwino ndi ndondomeko ya asilikali a minofu misa.

The tsiku chizolowezi - chinsinsi bwino

Zakudya kwa akonzedwa minofu misa (onani menyu. Mmunsimu) imayenereza tokogo tsiku lililonse, kotero thupi azolowere mowa chakudya nthawi zina. M'munsimu kwambiri moyenera tsiku chakudya bodybuilders woyamba.

08:00 - Rise. Mukhoza kuchita gymnastic Zochita kapena kupita m'mawa lumpha. njirayi kudzakuthandizani thupi ndi minofu kudzuka ndi kuwatsogolera ku kamvekedwe a.

08:30 - Kadzutsa. The chakudya woyamba ndi zofunika kwambiri. Mwina palibe sitingakane. Tsogolo bodybuilder kwenikweni amafunikira kudya chakudya chokwanira.

11:00 - Chakudya. Zokhwasula-khwasula ndi lofunika kwambiri monganso mmene chakudya chachikulu. Ndi panthawi imeneyi, wina akudikira tsiku, limene mofulumira anathera.

14:00 - Chakudya. Ndi mfundo yofunika kwambiri mu zakudya chakudya tsiku. Madzulo mu thupi kubwera zinthu zonse zofunika kwambiri kumanga minofu.

16:00 - akamwe zoziziritsa kukhosi pamaso thupi. chakudya siziyenera kukhala zolimba, monga zimatengera pa m'mimba katundu si zothandiza kwambiri.

18:30 - kuwala akamwe zoziziritsa kukhosi.

19:00 - chakudya. Chakudya sayenera kudya kwambiri chakudya chosamanga.

21:00 - akamwe zoziziritsa kukhosi pamaso yogona.

Izi adzalola osati lovuta chizolowezi chakudya kuti apeze minofu misa mofulumira.

Kangati patsiku adye

Tiyeni tiyambe ndi choona kuti wothamanga izi si woyenera alipidwa chakudya katatu patsiku la anthu wamba. Pakati pa kadzutsa, nkhomaliro ndi chakudya umachitika nthawi yaitali. Kwa minofu lalikulu pachifuwa muyenera kubwezeretsa zonse. Ndicho chifukwa chake ndi chofunika wapakatikati zokhwasula-khwasula. Bwino kwenikweni koma zambiri.

Pamene wothamanga amamva njala, ichi ndi chizindikiro cha mphamvu njala kuti Sudzatitsogolera zabwino. Ngati mlingo mphamvu akugwa, ndi timadzi tochepa amapangidwa. cholinga chake - kusintha nkhokwe anapeza mphamvu. Iye poyamba limalowera mu minofu kuti. Ndiko kuti, pa nthawi ya njala chifukwa zimene timadzi kumachitika mu minofu misa moto. Onse amene anapatsidwa movutikira kwambiri gyms, zidzatha. Choncho wothamanga kuti kupeza minofu misa, kotero ndikofunika kukumbukira za madyedwe tsiku chakudya ndi udindo wa zakudya mtembo ikukoka zina.

Kadzutsa wa bodybuilder ndi

Kadzutsa mwina chofunika kwambiri zakudya zonse. Apa thupi asilikali atsopano tsogolo la tsiku ntchito. Choyamba pitching chakudya wambiri ayenera zigwirizana chakudya yosavuta zovuta, komanso zomanga thupi. Mosavuta anapereka thupi minofu misa zidzafunika mu chakudya zovuta kwambiri (chiŵerengero pafupifupi 30% 70%).

Malinga ndi yabwino chiwembu B Chioneke motero:

1. kudzuka nthawi yomweyo kudya chakudya kudya. Zabwino ndi zothandiza kwambiri njira adzakhala kapu ya madzi abwino. Si? kapu ya tiyi ndi mkate ndi batala, nayenso, adzayenerera.

2. Ngati aulesi kwambiri kuchita Zochita m'mawa, mukhoza kuyamba kupanga kadzutsa zofunika. Mu gawo lachiwiri kutenga mapuloteni - mazira yokazinga ndi mkate.

3. Lidzagwira pang'ono - kutenga chakudya zovuta. Pali pang'ono bwino, monga kutsogolo ndi undershot.

kudya chakudya

Kadzutsa Payenera kukhala kudya carbs. zinthu izi mofulumira odzipereka mu magazi (ndondomeko umayamba m'kamwa), ndipo kwambiri kuwonjezera mlingo wa shuga. chakudya mwamsanga kuchoka kugona ndi kudzutsa thupi. Fast chakudya zili mankhwala ophika buledi, chocolate, ayisikilimu, madzi, zipatso, chodzaza ndi uchi.

chakudya zovuta

Zovuta chakudya ayenera kupezeka pa kadzutsa bodybuilder chifukwa tikukonza yaitali mlingo womwewo shuga magazi. Kuti kumva njala maola angapo, kadzutsa adye phala. Akanakhala oatmeal bwino, zomwe ndi zothandiza kwambiri kwa m'mimba ndipo matumbo.

mapulotini

Muli zambiri zomanga thupi amadziwika zakudya izi: nsomba, nyama, mazira, mkaka ndi tchizi. Njira adzakhala mazira. mankhwala lili wambirimbiri mapuloteni - waukulu zomangamanga zofunika m'thupi la munthu. Pali akhoza mtundu uliwonse (scrambled, yokazinga, kapena kungoti yophika zofewa-yophika).

mapuloteni

Panali mphekesera zambiri: "Mapuloteni - ndi limathetseratu vuto lina lililonse chifukwa bodybuilders, minofu kukula ndi leaps ndi malire." maudindo onse awa chabe wabwino malonda Inde. Koma kodi mapuloteni? Ziri chabe mapuloteni. Mapuloteni ndi mbali chabe ya kuipidwa kumanga minofu, imene imakhudza zolimbitsa yotopetsa, tsiku chizolowezi, wathanzi kugona ndi chakudya. Mapuloteni chifukwa misa zopanda ntchito pakanapanda zinthu zakumwamba.

Kodi kutenga mapuloteni

mapuloteni Iyi ndi zofunika kuvomereza ndondomeko. Ngati inu adye wakhala mlingo tsiku mapuloteni, chinachake zabwino azibwera. mtengo wake kuphunzira mbali zolimbitsa tsiku lonse. Mapuloteni ndi mbali ya zakudya masewera. Reviews akulangizidwa kutenga 1 makilogalamu kuti 2 gm ya thunthu.

M'mawa, mwamsanga muchisiye zosokoneza minofu timadzi, m'pofunika kutenga muyezo wa kudya whey mapuloteni, zimafunika thupi chiwerengero lamanja la mapuloteni.

Ngati inu ntchito kapena kuphunzira salola kudya nthawi 5-6 tsiku, Madongosolo minofu misa adzaika phwando yemweyo kudya zakudya zomanga thupi.

Musaiwale za phwando wake pamaso ndipo pambuyo workouts, ili nthawi thupi likusowa mphamvu zapadera.

Zovuta mapuloteni kudya ndi magulu a kuloŵerera adzapitiriza kuthandiza kukonza zinthu zonse zofunikira mu mwazi kumene n'kogwiritsa minofu phindu.

Mawu za madzi

Nthawi zambiri, pamene anthu kulankhula za maphunziro ndi masewera zakudya, malingaliro tiwolokere mapuloteni, nyama ndi zina zotero. Ndipotu, palibe za thupi silingayende bwino popanda madzi. Kuvomereza mapuloteni, chakudya samanga minofu ngati madzi kuti anaphonya. Chinabisidwa ngalande - chimodzi mwa zifukwa zazikulu kwa nthawi yaitali kukula minofu. Pa tsiku la bodybuilder ndi ayenera kutenga za 3.5 malita a madzi, monga wambirimbiri madzimadzi kunja pa maphunziro, ndipo uziyenda yachibadwa ya thupi nthawi zina sadziwa.

Kodi ine ndikudziwa ngati wabisika mwa thupi madzi m'thupi

Njira yosavuta: ndikofunikira kumwa makapu atatu a madzi mu mzere, ngati pambuyo ndalamazo wa madzi munthu kupita ku chimbudzi kwa theka la ola, ndiye chizindikiro Mmenemo choonekera madzi m'thupi obisika.

Zakudya kwa minofu misa oyimba (menyu muyenera kukhala okonzeka kutenga nkhani ya malangizo pamwamba) ndi zofunika kwambiri. Only ndi zakudya bodybuilder oyenerera Mokhumbira mu malonda awo.