Bodybuilder Ukudla: iqoqo ukudla, imikhuba yokudla kanye nezincomo

Abantu abaningi bayazi ukuthi isethi Ukudla bodybuilder ukudla kunzima. Ukuze ugcine izinto njengoba kudingeka, kufanele uhlole eziningi eyeza nezazi zezinkanyezi ezikhuluma ngale ndaba. Cabanga ukuthi lokhu kuyinto ukudla, futhi iziphi izimiso zayo.

uhlelo ukudla

Uma benza sina zensimbi, wenze ngokujulile nge Amazing ngamunye, udinga ukwazi ukuthi ufika ekhaya akugcini. Kukhona ekhethekile yokudla yemisipha ukunxenxa kwabesilisa nabesifazane. Kuphela uma kwenzeka ukuthi ngeke unamathele umgomo walo ezithandwayo zezingoma kuyoba okumele izuzwe kuzo esikhathini esizayo.

Ukukhula kanye muscle zokutakula awunakuba khona ngaphandle kokuthethelela umsoco ofanele. Ngaphezu kwalokho, ekudleni kufanele kushintshwe kuze kube sezingeni lokuba imisipha kuyokhula. Phela, imisipha kabi athuthukile zidinga umsoco Imbalwa kakhulu yisinqumo esikhulu. Gada le nqubo ngezindlela ezimbili.

Ngakolunye uhlangothi, esikalini kuzosenza ukuthi uthuthela endaweni efanele noma cha, ngesikhathi esifanayo kokuhlola isethi kwemisipha, akumelwe aphanjaniswe ngamafutha. Ngaphezu esikalini, kukhona ithuluzi okuthiwa calipers. Naye wenze izilinganiso ngokwanele izikhathi 2 ngenyanga. Imiphumela ukukhombisa iphesenti mass amafutha. Uma izilinganiso ingabe uchitha ejimini, ukuthola idatha okuthembekile banayo ukwenza omunye futhi umuntu ofanayo. Caliper uyakwazi ukubonisa imiphumela iqoqo ngisho amamilimitha angu ezimbalwa okhalweni.

Basics ukubala

Sifaka mbono kancane izibalo ezithile. Ukwazi iphesenti esisindo nezicubu adipose, kulula ukubala futhi mass amafutha. It is etholwe ukukhupha elula. Njengoba ungacabanga, lokhu nani lihlanganisa zonke izinhlelo, izitho, amathambo nokuningi. Nokho, lokhu yi kungenziwa njalo lisetshenziswa njengedivaysi ukubaluleka ekuboniseni imisipha.

Ukwenza izilinganiso esisodwa, kudingeka silungise noma khumbula, bese uqhathanisa imiphumela elandelayo. Uma isisindo uyashintsha, kodwa amanoni lamahubo lilingana, khona-ke into siqhoshe. Kodwa lapho usozinyama Ukudla ukudla iphakheji eyiyona, uzoba ngokushesha uqaphela ngokushesha ukuthi isisindo bakhuphuke sibonga mass fat-free. Umphumela okuphambene kuyoba obonakalayo e ukudla okungenamsoco. Kodwa yilokho kanye bodybuilder akudingekile.

izilinganiso anthropometric

Isibonelo umuntu jikelele enesisindo 70 kg futhi adipose asesibelethweni 21%. Senza izibalo ezilandelayo:

• 70 * 0.21 = 14.7 (lapho 14.7 - isibalo khilogremu mass amafutha);
• 70 - 14.7 = 55.3 (55.3 amakhilogremu lapho - kuyinto isamba mass mafutha).

Zonke nezifiso manje zihlele ukuzijabulisa okunempilo namanye ukwanda yemisipha. Ngeshwa, ngaso sonke isikhathi inqubo eya endaweni lapho sithanda. Uma ungenalo izakhamzimba ezanele kanye nokusebenzisa eniwenzayo ubudisi kangangani, khona-ke umphumela uzolahlekelwa kwemisipha izicubu.

Uma uchitha ukuqeqeshwa ekhaya, amathuluzi yokukala esibukweni izikali. Uma isisindo ayikhuphuki, kuyisibonakaliso sokuthi ukudla kubi. Esibukweni, ungabona futhi ulandelele imiphumela okhalweni kwemizamo yabo.

yokudla efanele for bodybuilders emsebentini mass Ithoma ngokuhlathulula yenani amandla ekudleni ngosuku. Inani kilojoule enezelwa kulabo echithekileyo ku ukusebenzisa nsuku zonke futhi yonke imisebenzi.

Ukuze uqonde izidingo zansuku ingakwazi izinhlelo ezikhethekile ukuthi ukwenza izibalo inthanethi.

isilinganiso kufanele kube ngale ndlela isabelo qualitatively:

• carbohydrate - 50%;
• amaprotheni - 30%;
• amafutha - 20%.

Omunye igremu wamaprotheni ne-carbohydrate ibala njengoba 4 kilojoule namafutha - 9 kilojoule.

Ukubala kulesi simo kanje. Uma imfuneko nsuku zonke 2900 kilojoule ke, ngokusekelwe iphesenti, sithola isidingo:

• 1450 kilojoule carbohydrate, uhlukanisa ngo 4 = 362.5 amagremu ngosuku;
• 870 amaprotheni kilojoule, uhlukanisa ngo 4 = 217.5 amagremu;
• 580 kilojoule amafutha, uhlukanisa ngo 9 = 64.4 amagremu.

ukudla

Ukwazi ekudleni nsuku, udinga ayihambise phakathi ukudla. Ukudla imenyu isethi, hhayi nje yemisipha kufanele yahlelwa kahle, kodwa futhi zihlanganisa ngemithamo amaningi ngosuku. Futhi-bezitshela ukuthi kungcono.

Kumele kukhunjulwe ukuthi ukudla kuqala emva Amazing kufanele libe ukudla esikudlayo kugayeke ngokushesha kunokuba kakhulu. Ngakho-ke, amanoni kufanele zigonywe kulolu hlelo imiklamo.

Kuyi-Internet ungathola amaningi amatafula, lapho ikhalori kuboniswe. Ingabe lezo aqukethe iqoqo sawo esiningi ekudleni ukunikeza imikhiqizo, okuvumela ukuba zibe nomzimba. Ngesisekelo imenyu senziwa.

ukudla ngalinye kufanele libe zonke izakhamzimba. Izingxenye ngaphezulu ungakwazi ukuhlela for kwasekuseni, kwasemini kanye dinner, futhi ezincane - kwasemini kanye ntambama itiye.

Bala umsoco wonke amasu lula. Lapho nabete uhlangothi, ngeke ngisho isaziso. Kunjalo-ke nangobufakazi bakhonze ngamunye.

Izincomo ekuqaleni ukusetshenziswa Ukudla

Ukuze yenza umzimba neminye bodybuilders Ukudla nesisindo isethi kumele kutsatse okungenani 2 amaviki. Ngokusho isehlakalo lesi sikhathi, ukubheka imiphumela.

Uma inzuzo isisindo akuyona, kufanele andise edonsa carbohydrate nengxenye, namaprotheni - nengxenye. Baphetha ngokuthini esifanayo siyasebenza esimweni kwesisindo ngenxa mass fat-free.

Lapho kwesisindo fat, carbohydrate kufanele ayifakiwe ngokuphelele kulezi zinyanga izinyathelo ezimbili. Kungokufanayo kufanele kwenziwe uma ekuqaleni ukuthi kwakulungile, futhi kusukela ngaleso sikhathi zaqala sokukhulisa iphesenti fat.

Yini kungaba ibhulakufesi

Cabangela ezimbalwa ongakhetha kuzo ukuthi kungenzeka ingasetshenziswa bodybuilder.

1. Ngiyocasha amaprotheni, oatmeal kanye banana.
2. Ephansi fat cottage shizi, bran Muffin kanye apula eliluhlaza.
3. Okusanhlamvu, amaqanda izigwaca, izithelo kanye Chicory.
4. Casserole kanye isaladi.
5. Inkukhu webele, nokunye okufana nokolweni nobisi, olintshi itiye.
6. Inyama yenkomo, amaqanda ejwayelekile, isaladi ubisi.
7. Sandwich, amaprotheni Shake, unyaluthi iphalishi.

Isici bodybuilder Ukudla

Bodybuilders ukudla akuyona njengoba abantu abavamile. indlala engapheli eyayiqhutshwa ngabo akwamukeleki, ngoba lobo okulahlwayo imithombo zomzimba. Ngakho-ke, saba nesidingo sokudla njalo.

Ukudla bodybuilders: setha ukudla

Amaphrotheni ngokuyinhloko lisuselwa mikhiqizo elandelayo:

• inhlanzi;
• inyama;
• amaqanda;
• cottage shizi;
• amaprotheni whey.

Amakhabhohayidrethi bodybuilders etholwe kusuka ku:

• imidumba;
• imifino;
• izithelo;
• oatmeal;
• irayisi;
• pasta;
• okusanhlamvu;
• amazambane.

Imithombo kwamafutha kungaba:

• amafutha, uwoyela Sesame, uwoyela linseed;
• alimondi (hhayi okugazingiwe);
• namantongomane.

Yikuphi imikhiqizo kumele ayifakiwe

Bodibildera ziyingozi namaprotheni anjenge:

• nokunamanoni;
• kabhontshisi;
• Ubisi futhi imikhiqizo yayo okunamafutha amaningi;
• ukudla okusheshayo.

Carbohydrate akunconyelwe kule mikhiqizo:

• isinkwa;
• ayo wathenga esitolo;
• crackers;
• Ukudla ushukela;
• isinkwa kungekho kuswela;
• amnandi.

amafutha okunqatshelwe zihlanganisa:

• imajarini;
• uwoyela okugazingiwe;
• yemifino, ngaphandle njengoba izinhlobo kuvunyelwe;
• Nciphisa ekudleni okuthosiwe.

izincomo Jikelele

Ukuze ucede ngokwakho ngeze ukuqeqeshwa kanzima ukuthi ngokuvamile ngaphandle kokubona ukudla othize, kuyancomeka ukuba unamathele nalo, izihloko ezilandelayo.

1. Ukuze iqoqo mafutha emzimbeni mass kilojoule washisa kufanele ibe ngaphezu labo abazidela.
2. Ukudla kufanele libe amaningi kanye carbohydrate ayinkimbinkimbi. Lesi sakamuva lapho ludingeka nokuvulwa amandla, amandla kanye nemisipha. Inani carbohydrate amanoni okusheshayo kufanele kuncishiswe.
3. Nsuku zonke, baphuze 2 amalitha amanzi nokuningi. Siyazi ukuthi wayohlala Ukudla setha ukudla, imenyu ezithile. Kodwa-ke kumelwe ziyithole futhi ezanele baphuza uketshezi, ngoba lo msubathi zonke izinqubo usubuzwa nakakhulu futhi amanzi amaningi adingekayo ke.
4. Ngemva 2 izinyanga ka sokuqala ukuthola amaprotheni Izithako. Cocktails ukuthatha phakathi ukudla, ngesikhathi sokulala, futhi ngemva kwaso, futhi ngemva Amazing.
5. Yonke imikhiqizo eziyingozi kufanele ayifakiwe ngokuphelele.
6. Kuyacaca ukuthi amavithamini namaminerali kuyinto Ukudla eyanele iqoqo yemisipha. Ukufaneleka kanye sawo esiningi ngesikhathi esifanayo kungadinga umsebenzi okusezingeni eliphezulu ngokomzimba. Ngakho-ke, kuyinto efiselekayo ukuthatha amavithamini owengeziwe.
7. Ukudla kufanele kube okunama-kilojoule amaningi. Khona-ke konke abazokwazi kahle.
8. Ukudla kufanele okungenani 6. Khona-ke, isimiso sokugaya ukudla bungene ngeke kakhulu, igazi uqobo lwawo ageleze amanani njalo ezincane izakhi abazondla imisipha ke. Ngezinye 3 ukudla into kuyofika ngobuningi ngeke deponizatsiya emafutheni.