Zakudya ndi ntchito zofunikira kulemera akonzedwa

Ntchito yoyamba ya Achinyamata ambiri amene amabwera masewero olimbitsa thupi - izo ndi kupeza minofu misa. Liwiro kuimba minofu misa zimatengera makamaka Human chibadwa, ndicho mtundu thupi. Kodi muyenera kuchita Zochita zofunikira ya kulemera? Zochita zimenezi si ambiri, koma iwo bwino kuthandiza kuonjezera kulemera.

Chinthu chachikulu kupeza misa, osati kuchita kokoka masewero olimbitsa thupi, komanso kudya ndi kwathunthu kumasuka. kudya zakudya zopatsa nthanzi - Chofunika kwa asilikali mofulumira minofu misa popanda mafuta owonjezera. m'mimba athu amatha kutambasula, kotero koposa mungadye yaitali adzatha kudya nthawi ina. Pakuti calorie chakudya simunganditsate, bola ngati thupi tsiku kupeza magalamu 3-4 mapuloteni ndi magalamu 6-7 chakudya pa makilogalamu 1 thupi lanu. Nthawi akulembedwa minofu, inu nthawi zonse tiyenera kudya kwa nthawi 4 mpaka 7 pa tsiku. Poyamba, si koyenera kukakamiza thupi lanu, m'pofunika kuti pang'onopang'ono kuonjezera gawo ndi kuchuluka kwa mowa awo.

Kuweta Zochita kwa minofu misa wayikidwa: deadlifts, anyonyomala ndi benchi atolankhani. Maphunziro m'nthawi ya kulemera akonzedwa pazikhalanso onsewo.

Kamodzi inu mwachita Zochita, zofunika kwa thupi amaika, ndipo muli ndi mphamvu, mukhoza kuchita Zochita zofunika pakati pa minofu ena. Zochita izi zikuphatikiza:

1. Kukweza kukongola barbell;
2. Benchi atolankhani yopapatiza nsinga za chitukuko cha triceps ya;
3. Benchi ndodo chifukwa zimapita pa chitukuko cha ankadziwana ndi.

Nambala kukukhala ndi reps

Pofuna kudziwa kulemera opaleshoni, choyamba muyenera kudziwa mmene kubwereza ambiri adzafuna kuchita. Pakuti misa Anatipatsa ayenera kuchita 3 malonda njira, ndi pamaso pa zimene muyenera kuchita zochangamutsa ndi kulemera otsika. chiwerengero cha kubwereza zimene mumachita Zochita zofunikira akonzedwa kulemera ayenera kukhala pakati pa 6 ndi 8. Ngati kulemera anasankha mungachite reps 10 kapena kuposa, muyenera kuwonjezera makilogalamu angapo. Kuchita Zochita kwa minofu ena amene atchulidwa pamwambapa, mungachite 10 - 12 kubwereza. Mukhoza kupanga njira monga kulemera zonse, ndi kuonjezera ndi aliyense wotsatira.

mpumulo pakati waika nthawi akhale za 3 Mphindi, pa nthawi inu simungakhoze kukhala malo amodzi ndipo muyenera kuyenda. Pa ntchito yonseyi mukufuna kupuma wogawana. Pa khama zokuthandizani kupanga linanena bungwe. Inu simungakhoze kukoka mpweya wanu pa njira, mu nkhani iyi ndi osakwanira kuchuluka kwa mpweya zidzakhalapo kwa minofu yanu, ndipo inu mwamsanga kutopa.

Pa nthawi imene mumachita Zochita zofunikira ya kulemera, iwe uyenera kupanga masewero olimbitsa thupi nthawi osachepera 3 sabata.

masewera zakudya

Modern masewera zakudya ndi otetezeka kwambiri thanzi, ngati amadya mulingo. Iwo osati sikukuvulaza thupi lanu, komanso kufulumizitsa nthawi minofu akulembedwa kulemera opaleshoni. Ntchito mu zowonjezera awo zakudya yambiri inu kuchira msanga pakati workouts. Komanso, mudzatha kudya zofunika kuchuluka kwa mapuloteni ndi zinthu zina zofunika kwambiri m'thupi pa thupi. Gwiritsani ntchito zazikulu zonse ndi micronutrients pa chakudya zonse sizingatheke.

Muyenera kudya theka - maola awiri patsogolo maphunziro ndi theka la ola pambuyo pake. Pamaso zolimbitsa adye chakudya pang'onopang'ono ndi mapuloteni, chakudya kukupatsani mphamvu ndi mapuloteni zofunika "nyumba" mfundo minofu yanu. Titamaliza maphunziro, ndi zofunika kudya chakudya kudya ndi mapuloteni. Musaiwale za mafuta, koma chiwerengero chawo sayenera upambana 15%.

Lero, osiyanasiyana lalikulu mapuloteni kupanga, creatine ndi kwa amino zidulo, kuwonjezera kulemera anapereka mukhoza kugula gainer.

Kudya bwino ndi kuchita Zochita zofunikira minofu asilikali, mudzatha kutayipa kudya mokwanira kuti mukufuna kulemera.