Indlela yokuthola isisindo kumfana omncane: uhlelo lokuqeqesha. Indlela yokuthola umzimba omzimba osondayo

Indlela yokuthola isisindo kumuntu omubi? Ngokuvamile umbuzo onjengaleyo ubhekene nabaningi abanenkinga ethile mayelana nokubukeka kwabo. Lesi sifiso singagcwaliseka kanjani? Funda mayelana nama-nuances abalulekile wokumisa umzimba esihlokweni sethu.

Ukubaluleka kokudla okunomsoco

Ungayithola kanjani isisindo somzimba omncane? Kwenzeka ukuthi la madoda achitha amahora amaningi ehholo, ekhwelisa umzimba wawo ekuphishekeleni umzimba omkhulu. Noma kunjalo, bayakulahla kakhulu ukudla okunomsoco, besebenzisa ukudla okungalungile noma ukudla okunganele. Khumbula ukuthi ukukhula kwemisipha yakho ngokuqondile kuxhomeke kwikhwalithi nokudla kokudla kwakho. Okufanayo kufinyelela ekuzuzeni okujwayelekile kwesisindo, okungahlanganisi ukwanda komzimba we-muscle. Kulesi sihloko, sizocubungula ngokuningiliziwe ngendaba yokuqala, okungukuthi, ukwanda kwemithwalo yemisipha yakho.

Ukukhula kwe-muscle kuyinkqubo enamandla kakhulu, okuyinto amandla (ama-carbohydrate) kanye nezinto zokwakha (amaprotheni) adingekayo. Akunzima ukuqagela ukuthi ikhalori eyedlulele iyadingeka ekukhuleni okusheshayo. Isiqondiso esiyinhloko sokuthola lawo makhalori afanayo kuzoba ukudla okungokwemvelo, hhayi ukudla okunemidlalo, esizoxoxa ngakho kamuva. Indlela yokwakha isisindo somzimba kumfana omncane? U-Ectomorphs uhlobo oluyingqayizivele lwabantu abane-metabolism esheshayo kakhulu (imetabolism). Ukwakha ama-fibre muscle omusha, udinga amakholori angeziwe, inani lawo lingabalwa ngefomula elandelayo: isisindo sakho x 30 + 500. Ngokwesibonelo, ulinganisa u-70 kg. Khona-ke kufanele udle ama-70 x 30 + 500 = ama-calories angu-2500, okuzokhipha izinqubo zokukhula komzimba.

Ukukhipha izakhi

Ukuhamba kwamaprotheni, amafutha kanye nama-carbohydrate ekudleni kuyiphuzu elibalulekile ekudlaleni. Inani lamafutha angaphansi komzimba ngokuqondile kuxhomeke ekubaleni kwalezi zakhi. Indlela yokuthola isisindo kumuntu omubi? Qaphela ubuhlobo obulandelayo obuzokusiza ukufezekisa umgomo wakho:

• Amaprotheni - 25-30%.
• Ama-carbohydrate - 50-60%.
• Amafutha - 10-15%.

Manje khuluma ngabo kancane kancane. Amaprotheni yizilwane (inyama, inhlanzi, amaqanda) nemifino (amaprotheni avela okusanhlamvu, amantongomane nezinye). Kufanelekile ukuphawula ukuthi okokuqala kuyasiza kakhulu ngenxa yesethi ye-amino acid engcono. Ama-carbohydrate aphuza (zonke izinhlobo zokusanhlamvu, i-pasta) nokushesha (amaswidi). Owokuqala, futhi, uthathwa ngumzimba isikhathi eside, ukusekela ngamandla isikhathi eside (amahora angu-3-5). I-carbohydrate esheshayo yanda ngokushesha ushukela egazini, ngakho-ke iningi lalo lifakwa emgqeni wamanoni. Leli qiniso lenza kube nokufanele ukuthatha ama-carbohydrate anjalo emva kokuqeqesha futhi ekuseni uma umzimba unesisindo samandla. Ngesikhathi sonke kudingekile ukuthi ugxile kumalahle adidayo (aphansi) ".

Okokugcina, amafutha angagcwaliswa (isinqumelo, imargarine, ibhotela) kanye ne-unsaturated (amafutha yemifino, izikhupha). Owokuqala yiwo "amafutha" amabi, angabangeli inzuzo enkulu emzimbeni. I-unsaturated - lena "amahle" amafutha, okumele abe seminganisweni yansuku zonke yabantu bonke. Benza ithonya elihle emsebenzini wenhliziyo, livame ukuguqula umzimba futhi livumele ukugcina zonke izinqubo zomzimba ngendlela evamile. Yilokho isilinganiso se-BJU kufanele sihlanganise isethi yobuningi be-skinny. Qhubekela entweni elandelayo.

I-accent ekudleni

Kungcono nini ukusebenzisa? Ekuseni, ungadla ama-carbohydrate alula (izithelo, amaswidi, ama-juice okuphuza), okuzokwenza izindleko zomzimba zomzimba ebusuku. Ngesikhathi sokulala, silahlekelwa amandla amaningi ngokwanele asebenzayo ukuqinisekisa ukuthi zonke izinqubo ezenzeka emzimbeni wethu. Ungakhohlwa ngamaphrotheni, okuyizinto ezibaluleke kakhulu zokwakha izisipha. Phakathi nosuku, gxila kuma-carbohydrate anamathambo namaprotheni. Kubaluleke kakhulu ukudla ngaphambi nangemva kokuqeqesha, uma udinga ukwenza ama-carbohydrate ukulayisha ukuthola futhi ugcwalise amandla, ngokulandelana. Ngobusuku, inani lama-carbohydrate kufanele lihliswe kancane kancane.

Amaprotheni, ngokuphambene nalokho, usuku lonke kufanele asetshenziswe ngezilinganiso ezilinganayo. Ngaphambi kokulala, kuphakanyiswa ukuba udle ama-cottage shizi angenamafutha noma uphuze i-casin cocktail. I-protein enjalo izokhipha kancane kancane emzimbeni wakho, ivimbele izinqubo zamathambo. Indlela yokuthola isisindo kumuntu omubi? Hlanganisa nemigomo engenhla, eqinisekile ukukusiza ekwenziweni kwezinjongo ze-anabolic. Okulandelayo sizocubungula imikhawulo eminingana.

Isilinganiso # 1

Okokuqala kuyilungele i-ectomorph yohlu oluxubene, olunezibonakaliso ezicacile ze-endomorph (ukuthambekela kokusetha ubukhulu besisindo).

1. Ukudla kwasekuseni . Amaqanda ama-2 + wonke ucezu lwesinkwa sonke okusanhlamvu + 100 amagremu we-oatmeal + ingilazi yamanzi / indebe yekhofi.
2. Dinner . 150-200 amagremu welayisi / ibhakede / i-pasta / amazambane abhakiwe + 200 g webele yenkukhu + imifino.
3. Snack . Amantongomane / izithelo / sandwich nge ushizi kanye ham.
4. Dinner . Inhlanzi / inyama enomzimba + imifino.
5. Ngaphambi kokulala . Casein cocktail / 250 g low-fat cottage ushizi.

Ngesinye isikhathi, ukudla okunjalo kwakhiwa umakhi womzimba we "Golden Age" uFranco Colombo. Abantu abanjalo, yebo, bayazi ukuthi bakhuluma ngani. Ungayithola kanjani inqwaba yemisipha ephilile ? Qeqesha kahle, ulale amahora angu-7-8 futhi ulandele lokhu kudla, unikezwe ngokuqondile abaqalayo ekwakheni umzimba.

Inombolo yesi-2

Ukudla okulandelayo kuyinto egcwele kakhulu, ngakho-ke kulungile kuma-ectomorphs "ahlanzekile," okuthola inzuzo yesisindo kunzima kakhulu. Isisindo semisipha yabantu abathobekile ngaso sonke isikhathi siwumsebenzi onzima, kodwa ngokuqeqeshwa okuhleliwe, ukudla okunomsoco nokunciphisa imikhuba emibi, bayozuza imiphumela emihle kakhulu.

1. Ukudla kwasekuseni . 150 amagremu we-oatmeal nge omisiwe / omelette kusuka emaqanda ama-5 abamhlophe ne-yolk 1 + ingilazi yamanzi / indebe yekhofi.
2. Ukudla kwasekuseni kwesibili. Ama-protein cocktail.
3. Dinner . Amagremu angu-150 welayisi / ibhakede / i-pasta + i-steak / inkukhu isifuba + imifino.
4. Ukudla kwesibili. Isobho nge pasta, inkukhu nemifino + ingilazi yejusi.
5. Dinner . Inyama enomzimba / inhlanzi / amaqanda abamhlophe + imifino.
6. Ngaphambi kokulala. Casein cocktail / 250 grams of cottage ushizi.

Dwayne Johnson Diet

Isilinganiso esilandelayo sithathwe kuDwayne Johnson, inkanyezi yaseHollywood eyaziwa ngokuthi iHobbs 'indima ezingxenyeni eziyisi-5 no-6 ze-Forsage, Hercules kwifilimu ye-Hercules namanye amafilimu. Ngingathini? Umdlali omkhulu. Kodwa-ke, thina-ke, kubalulekile kumininingwane yakhe yangokwenyama, okuyinto ehlaba umxhwele kakhulu. Uma uzibuza indlela yokuthola isisindo kumfana omncane, ukudla kwalowo muntu kuzokwandisa isisindo somuntu. Ake siqale ukuhlaziywa.

1. Amaqanda ama-2 + 300 amagremu we-cod + 100 amagremu we-oatmeal.
2. 350 g amazambane + imifino + 200 g we-cod.
3. 200 amagremu elayisi + 250 amagremu enkukhu + imifino.
4. 200 g we-cod + 200 g welayisi + 1 tbsp. Amafutha okudoba.
5. 300 g amazambane abhakiwe + 250 amagremu enyama + isipinashi isaladi.
6. 200 amagremu elayisi + 250 amagremu we-cod + isaladi.
7. I-Omelet yamaprotheni angu-10 + i-casein cocktail.

Yini esinayo? Ingqikithi engu-360 amagremu wamaprotheni (i-Duane - 3 g ngalinye ngo-1 kg wesisindo somzimba) kanye nama-500 g we-carbohydrate, okungu-4 g ngalinye ngo-1 kg wesisindo somzimba. Izibalo ezinhle kakhulu. Ukuzivocavoca umzimba ngokushesha kangakanani? Zama lokhu kudla nokulungiswa okuncane kwesisindo semikhiqizo, ngokusekelwe kwesisindo sakho, futhi nakanjani uzokwanda usayizi, kholwa kimi!

I-Ration kaChris Hemsworth

Omunye umlingisi weHollywood, owaziwa nge-dilo ye-movie ethi "Thor", lapho adlala indima enkulu. Wayenjani uhlobo lokudla?

1. 8-10 amaqanda abamhlophe + amafutha e-oatmeal ku-1% ubisi + yogurt + whey amaprotheni.
2. 100 g we-quinoa okusanhlamvu + yoghurt + izithelo + i-protein cocktail.
3. Imifino + 300 amagremu ensizi yenkukhu.
4. I-300 g yebele lezinkukhu noshizi.
5. Ama-protein cocktail.
6. 300 g steak + imifino.
7. Casein cocktail.

Ngaphezu kwalokho, usuku lonke wadla ama-multivitamines, i-creatine ne-L-carnitine. Lokhu kukudla okunamandla okunomthelela omkhulu wesiprotheni kuwo, ngakho-ke kulungile kakhulu isethi yemisipha yomzimba. Kumele uqaphele ukuthi kungcono ukuyigcina emzimbeni womzimba we-mesomorphic. Kungakanani ukuzuza isisindo somzimba omncane? Zama lokhu kudla.

Ukulinganisa kukaLazat Angelov

Lesi siBulgaria manje sibhekwa njengenye yezindinganiso zokwakha umzimba. Uyondla kanjani? Bheka ukudla okungezansi okungezansi.

1. Oatmeal ngamantongomane + 6-8 amaqanda abamhlophe + amaprotheni cocktail.
2. Ilayisi / izinhlanzi zamabele + izinkukhu + imifino.
3. Amaprotheni cocktail + ama-almonds.
4. Tuna noma ezinye izinhlanzi ezinomsoco + imifino.
5. Ilayisi / amazambane abhakabhaka / i-pasta + i-steak / inhlanzi + imifino.
6. Inyama enhle / inhlanzi.
7. Casein cocktail.

Ngaphezu kwalokho, u-Lazar Angelov uneza ukudla kwe-BCAA ne-L-Glutamin.

Ukudla kwePham Woodbridge

Lapho lo mdibanisi engumncane, wayengumuntu omncane kakhulu. Noma kunjalo, wakwazi ukuphambanisa umzimba we-chic onomaphesenti amancane we-fat subcutaneous. Iyiphi indlela yokudla ayisebenzisayo namuhla? Mayelana nalokhu okunye.

1. I-protein yamagciwane + glutamine.
2. Oatmeal + 6 amaqanda abamhlophe + 1 tsp. Ibhotela le-peanut.
3. Tuna + izingcezu ezimbili zokudla okusanhlamvu okuphelele + ukwatapheya / ibhanana / okusajingijolo / ubhilikamu.
4. I-protein yamagciwane + glutamine.
5. I-saumoni + irayisi ensundu / i-pasta + izithelo.
6. Inkukhu yamabele / i-steak + irayisi ensundu.
7. Casein cocktail.

Kulokhu siqedela ukulinganisa kwemiklomelo. Indlela yokwakha isisindo somzimba kumfana omncane? Zama okungenani 90% ukugcina esinye sezibonelo ezingenhla, uqeqeshe njalo, futhi lokhu kuzokunikeza imiphumela emangalisayo.

Ukuqeqeshwa komzimba omncane ngesisindo

Umzimba we-ectomorphe awubekezelele ukunyuka kwamandla okwanele, ngenxa yokuthi ngezinye izikhathi kuyadingeka ukunciphisa amandla abo. Isibonelo, unganciphisa inani lezinsuku zokuqeqesha ngeviki, ukuze unike umzimba isikhathi sokuthola isikhathi esengeziwe noma wenze izindlela ezimbalwa zokusebenza zento ethile. Yiqiniso, le ndlela isifanele kuphela abaqalayo, abaqoqa kuphela ngokuzikhandla okukhulu ekuzivocavoca. Ungayithola kanjani inqwaba yemisipha ephilile? Yenza imishanguzo eyisisekelo, evame ukubizwa ngokuthi: ama-squats, ama-bench presses, ukudonsa, ukuphakama kwengalo kuma-biceps, ukudonsa kwezingalo kanye nokushaya-ups (kusukela phansi nasemisha). Ngokuqondene nemvamisa yokuqeqeshwa, uhambo oluyisikhathi esiyi-3 ukuya ejimini luzoba yisinqumo esihle kunabo bonke abantu. Yini ongayipompa ngalolu suku noma ngalolo suku? Uhlelo lwakho kufanele lube nalokhu okulandelayo:

1. Usuku 1. Izinyawo + cindezela.
2. Usuku 2. Emuva + ama-biceps.
3. Usuku 3. Amathumba + amahlombe + ahlukanisa.

Phakathi kwezinsuku zokuqeqesha, yenza usuku olulodwa lokuphumula. Ukudla okunempilo nokuhambisana nombuso kuyisihluthulelo sempumelelo yakho!

Ukudla kwezemidlalo

Ngokuvamile ukubaluleka kokudla kwemidlalo kugxilile kakhulu. Lezi akuzona i-anabolic steroids, ngakho-ke ukunyuka okusheshayo kumisipha nobukhulu obungenakulindelwa. Okokuqala, lokhu kuyimikhiqizo yokudla evamile, okuyizinga elithile elikwazi ukufaka ukudla kwakho kwemvelo. Kuyini okushiwo leli qembu lama-supplements? Ake sibhale bonke:

1. Amaprotheni . Izingxube ze-high-protein, ezithandwa kakhulu ekwakheni umzimba ngenxa yezinto eziphambili zeprotheni kulo mdlalo. Kunezinhlobo eziningana: i-whey (iphrotheni esheshayo, efanelekile ukudla ekuseni futhi ngokushesha ngemva kokuqeqesha), i-casein (ihamba kancane, efanelekayo ukusetshenziswa ngesikhathi sokulala), iqanda (isikhathi esiphezulu sesenzo) kanye ne-soy (futhi ephakathi). Okubalulekile kubadlali kufanele kube izinhlobo ezintathu zokuqala.
2. I-Gainer . Izingxube ze-carbohydrates-amaprotheni yokuthola isisindo esisheshayo. Umkhiqizo uqukethe ama-carbohydrate okusheshayo namaprotheni, ngakho-ke le cocktail ilungele ama-ectomorphs ngemuva kokuqeqesha futhi ekuseni. Indlela yokuthola isisindo kumntwana omncane omncane? I-gainer ingakusiza ekutholeni isisindo oyifunayo futhi uthola ukuqina ngokomzimba.
3. Amino acid . Isici esibalulekile esivimbela izinqubo zamathambo emzimbeni wakho. Kungathathwa ngesikhathi sokuqeqesha ngamandla.
4. I-Creatine . Ukwandisa amandla nokukhuthazela.
5. Amafutha okushisa .

Ekuphethweni

Beka isisindo kubafana abancane, ikakhulukazi i-hardgeyner, ngezinye izikhathi banikezwa kanzima. Noma kunjalo, akunakwenzeka. Ukudla okulinganisela kahle, ukunamathela embusweni nokusebenza okunzima kuzokushintsha ngisho nomuntu ongcono kakhulu. Ngifisa sengathi uphumelele ekufinyeleleni imigomo yakho!