Zitholakala kanjani yemisipha intombazane, ukudla, amamenyu, ukuzivocavoca

Umbuzo "Indlela yokuthola imisipha intombazane mass?" Worries eziningi ucansi fair. Uma ufuna ukuthenga enhle, umzimba toned futhi podkachennoe ke lesi sihloko nje ngawe.

Sibheka izimiso eziyisisekelo, ukuhambisana okuzokwenza kulekelelwe ekahle oyifunayo, futhi sinake izinkinga eziyisisekelo ukuthi kuphakama ngendlela yokwakhiwa komzimba ezemidlalo.

Njengoba imisipha zikhule?

Ngaphambi sikhuluma kanjani ukwakha imisipha mafutha, kubalulekile ukuqonda zomzimba kancane ukukhula.

Mhlawumbe abaningi nizwile ukuthi imisipha zenziwa izinhlobo ezikhethekile amaprotheni, actin ngokuyinhloko futhi myosin, futhi subtypes yabo nasekusekeleni namaminerali. Lezi amaprotheni imisipha kanye enzyme hormone ziyakhokhwa kusukela etholakalayo khulula amino acid ukuthi kukhona ejikelezayo. Lezi ama-amino acid khulula ingatholakala wezokudla ukudla amaprotheni njengenyama yenkukhu, inyama, inhlanzi, amaqanda, whey nemikhiqizo yalo, kodwa futhi umzimba wethu bangawathola, abhubhise amaprotheni abo, lapho kukhona ukuntuleka amaprotheni wezokudla.

Imisipha amaprotheni isebujameni njalo inzuzo umzimba. Lokhu kusho ukuthi emini njalo umzimba ahlahlele imisipha futhi ubuyisela kubo. Le nqubo ingxenye ejwayelekile yansuku zonke amandla ukusetshenziswa kwezimali kanye kuyadingeka ukuze balondoloze futhi ukuthuthukisa eqinile, imisipha enempilo.

ukudla kubambezela nokwehliswa kwesithunzi imisipha amaprotheni synthesis icuphe ke, ukuvivinya umzimba kwandisa ukusebenza. Ngakho, ukudla okwenziwe protein ne ukusebenza umzimba (ikakhulu ukuqeqeshwa amandla) kukhona izici ezibalulekile ekwakheni yemisipha.

Kanjani ngokushesha uthole yemisipha intombazane

Yiqiniso, ngosizo eziklanywe kahle zokuqeqesha. Ngokuhamba Ukuzivocavoca kubalulekile ukuba azosebenzisa isisindo esengeziwe ngesimo dumbbells noma barbells.

Ungakhetha isimiso sokuqala - "Ukumelana amandla". Le nkulumo ibhekisela okulandelayo: yokunqoba ukumelana ukuthi sinikeza yezemidlalo, singasebenzela zonke imisipha emzimbeni wakho. Zonke izinhlobo ukumelana-ukuqeqeshwa, kungaba inkantini, dumbbells noma kettlebells, kuzoholela ngokuhamba kwesikhathi nokwanda amandla nokukhuthazela, ngale ndlela kuyosisiza ekufezeni inhloso ethize.

Kukhona izinkomba ezimbili eziyinhloko ukuthi nomthelela ekukhuleni imisipha: umthwalo nevolumu. Layisha ekutheni yimalini ukwazi ukukhulisa kilogram (indlela esindayo dumbbells). Ngokuhamba kwesikhathi, kufanele andise umthwalo jikelele. Ngokwesibonelo, usungaqala ezimfushane nge Imininingwane isisindo 5 kg, kodwa kufanele kancane kancane nokwanda isisindo ngokuhamba kwesikhathi. Lesi simiso emhlabeni sawo esiningi eyaziwa ngokuthi yi- "sindisa okuqhubekayo". essence yayo itholakala iqiniso ukuthi kancane kancane uyokwazi ukukhuluma ukuthatha isisindo esindayo.

Volume - inani umsebenzi ezinikezwa ngesikhathi Amazing olulodwa. Ngakho uma wenza squats phezu 3 amasethi izikhathi 5, inani kuyinto 15 rep. Uma wenza kanjalo 4 rep izikhathi 15, khona-ke kuyomelwe ezinikezwa 60 egcwele. Ngakho, kungenzeka ukuba ukwandisa inani umsebenzi wenziwa.

Njengoba ubona, impendulo yombuzo othi "indlela yokuthola imisipha intombazane mass?" It silula: ukwanda umthwalo nevolumu ukuzilolonga.

Kukhona okunhlobonhlobo izinhlelo eziklanyelwe ukwandisa futhi ukusebenza iqembu umsipha ngamunye. Kodwa isimiso sabo esiyinhloko - ukusetshenziswa isisindo ezengeziwe. Ungenza squats futhi lunges ejwayelekile, kodwa kusetshenziswa umlenze and buttock imisipha dumbbell luyokhula ngokushesha kakhulu. Kusebenza umthetho ofanayo ukuze ukwanda biceps futhi triceps imisipha.

Uhlelo ukuqeqeshwa - jikelele noma umuntu?

Noma yimuphi uhlelo yakhelwe izici ngazinye intombazane ngayinye. Nokho, iqoqo umzimba for yemisipha kukhona ejwayelekile kanye jikelele.

• Njalo ukuqeqeshwa kuqala nge-Amazing omuhle. Yenzelwe iyazifudumeza emisipheni nasemalungeni, ukuze kuqhutshwe ukugwema ukulimala engadingeki.
• Sebenza imisipha umlenze amandla ukusebenzisa. Lokhu kungenxa yokuthi izinyawo triceps iyona enkulu kunazo zonke umzimba wonke. Kungaba zifezeke ngosizo lunges futhi squats.
• Ukuze uzotshala izicubu izingalo futhi emuva musa ukudonsa dumbbells noma barbell.
• Imisipha besisu wahosha ngamakheshi evamile emzimbeni elingaphezulu.

Yini ukudla ukuze athole yemisipha intombazane

Ukudla eliphezulu kwemisipha ukukhula liyadingeka ukunikeza semali amaprotheni. Zitholakala kanjani yemisipha intombazane? Ukudla kuyoba omunye izimpendulo zalo mbuzo futhi izinyathelo ingxenye ekufezeni lo mgomo.

Ngakho indlela ukudla ukuze athole yemisipha intombazane? Abesifazane abenza isisindo ukuqeqesha nsuku zonke kufanele adle 1.7-1.8 amagremu amathathu amaprotheni ngamunye eyodwa kilogram esisindo. Ukuze nabesifazane abazenzo isisindo 64 kg, umthamo wansuku zonke amaprotheni imayelana 115 amagremu. Kufanele zivela inyama nemikhiqizo yalo. imithombo Vegetarian wamaprotheni singasebenza njengesisekelo esiqinile sokufinyelela ipea noma Hemp. Lezi amaprotheni abizwa ngokuthi "ngokugcwele." Isizathu ukuthi ukusebenzisa kwawo i kubaluleke kangaka ukuthi kuphela ama-amino acid kubalulekile zazo ngobuningi atholakala "okuphelele" amaprotheni, zishukumisa imisipha amaprotheni zamagama futhi kuvimbele ukubhujiswa amalunga omzimba.

Kungakanani amaprotheni adingekayo ukuze ukukhula yemisipha?

Amaprotheni - abasizi main ekutholeni impendulo yombuzo othi, "Indlela yokuthola yemisipha intombazane Skinny?". Isibalo ngenhla kumenyezelwe 1.7-1.8 amagremu amathathu amaprotheni amakhilogramu esisindo ngayinye. Kodwa lona ngumkhawulo engezansi ukusetshenziswa kwaso, ukukhula imisipha ke kungenziwa kancane anda. Yiziphi izinzuzo a izinga okusezingeni eliphezulu wezokudla amaprotheni eyanele?

• Kuyinto thermogenic ezingaphezu kuka-carbohydrate noma amafutha, ngakho-ke ungakwazi ukusiza kilojoule ngaphezulu.
• Okuningi okukhulu, ngakho kuyasiza ukulawula ukudla ngeke egcinwe umzimba njengoba amafutha.
• Ingabe umthombo amandla adingwa yimisipha ukusebenza, ingasetshenziswa ngokuthi "amafutha" ngiyoqeqeshwa.
• Kwangathi ukusiza ukuvimbela amazinga kashukela egazini bavuke noma ukwehla, ngoba iguqulwe ukuze glucose kancane kunalokho carbohydrate.

Calories kanye muscle inzuzo - izitha sizana?

Nokwandisa kilojoule, ngokuvamile ephambanisa futhi scares abanye abesifazane, ikakhulukazi labo zisetshenziselwa yokudla kanye ukulinganisela. Kodwa ukuze kwakhiwe imisipha, umqeqeshi belulekwa ukwandisa inani kilojoule kudliwa sokulinganisela elikhulu.

Ngezikhathi ngokweqile kwama-kilojoule kusilela umzimba uqala ukudla kuye amandla adingekayo kusukela imisipha. Izimpawu Calorie kusilela:

• Umzimba akusho alulame ngemva kokuzivivinya futhi ubuhlungu ngokweqile emva.
• Kukhona ukukhathala ezinzima.
• Ayikho isifiso ukuya ejimini.
• Bad kwemizwelo futhi ubuthongo thuthuva.

Sekela ibhalansi caloric noma isivuno sisiningi kakhulu khona?

Lena akuyona isimo eliphezulu kwemisipha ukukhula. Ezikhathini energy balance ngembubhiso unomphela namaprotheni emzimbeni aliholeli ukwanda yemisipha, ngoba ama-calories enganele silondoloze nje okufunwa umzimba, futhi sandise yemisipha.

kilojoule okweqile - umsizi eziqotho isethi yemisipha, kodwa ngisho esincane fat umzimba kungenzeka ngesikhathi esisodwa. Kodwa-ke akufanele kube kakhulu. Yileyo indlela bodybuilders futhi bodybuilders. Phakathi nesikhathi esithile basuke ikhula ngesisindo esifanele, awusebenzi bayakhohlwa ukuqeqeshwa bese ekhiphela amaqembu kwemisipha kunesidingo. Ngokulandelayo, bahlala ukudla ngendlela elukhuni ngokuthi "omiswe" futhi ukuqeda fat ngokweqile. Ngenxa yalokho, banesikhathi umzimba enhle uhlaka ecacile zonke kwemisipha. Kuphela ngale ndlela le ntombazane pick up imisipha mafutha mass. Ukuze uqale zifezeke imisipha, base "owomile."

Indlela ukunquma inani lokudla edliwayo

Hands - jikelele sokulinganisa ithuluzi ekutholweni amazinga eyodwa ukudla washisa.

• Sebenzisa isandla sakho ukunquma lemali edingekile of amaprotheni.
• Clenched isibhakela, ukunquma inani imifino.
• Bent ngesimo a "isitsha" isandla ukunquma inani carbohydrate.
• Thumb ukunquma lemali edingekayo amafutha.

Isekelwe encwadini 4 ukudla ngosuku, thina sipho okulandelayo ugesi wesifunda inzuzo yemisipha intombazane:

• Kubantu abe ezingeni eliphansi amandla omzimba ivolumu ukuqeqeshwa - 1/2 "indebe" carbohydrate, 1 "intende yesandla" amaprotheni 1 "isibhakela" semifino, 2 "kuhle" amafutha.
• Kubantu abanalesi ezingeni lelisetulu umzimba amandla - 1 "indebe" carbohydrate, 1 "intende yesandla" amaprotheni 1 "isibhakela" imifino, 1 "isithupha" fat.
• Kubantu abanalesi umzimba kancane - 2 "indebe" carbohydrate, 1 "intende yesandla" amaprotheni 1 "isibhakela" semifino, 1/2 "isithupha" fat.

Lona iseluleko esihle jikelele, ngoba izandla zakho ezilinganiselwe usayizi umzimba wakho. Lungisa yakho izingxenye ngokusho indlela nokuzwakala nendlela ukubukeka. Ngokwesibonelo, uma isisindo, zama ukunciphisa inani carbohydrate namafutha. Kodwa akunakusetshenziswa ungayeki ngokuphelele carbohydrate kanye amafutha. Basuke esisemqoka abasizi ekulweni ubuhle isikhumba nezinwele.

Indlela inzuzo yemisipha intombazane, ukudla, imenyu,

Isidlo sasekuseni (uyazikhethela):

• Abilisiwe amaqanda - 3 izicucu.
• Oatmeal - 1/2 inkomishi.

Morning isidlo (uyazikhethela):

• Amaphrotheni Shake.
• Omunye apula naphakathi.

Lunch (uyazikhethela):

• Inyama mafutha (yenkukhu, inyama yenkomo, inhlanzi, njll ...) - 200 amagremu.
• irayisi Brown - 1/3 inkomishi.
• udle imifino - 1 inkomishi.

Ngemva kokuqeqeshwa (uyazikhethela):

• Amaphrotheni Shake.
• Ama-alimondi (noma isicinganani nati, amantongomane, walnuts, nokunye. D.).
• Omunye banana.

Dinner (uyazikhethela):

• Inyama mafutha (yenkukhu, inyama yenkomo, inhlanzi, njll ...) - 200 amagremu.
• Fresh imifino - 1 inkomishi.
• Ukwatapheya.

Ukuze yemisipha intombazane ungadla sated futhi ezihlukahlukene.

isiphetho

Njengoba ubona, impendulo yombuzo othi "indlela yokuthola imisipha intombazane mass?" Ingabe kulula. Into esemqoka - ukuze bagcine izimiso ezilandelayo:

• udle kakhulu wamaprotheni amaningi ukudla, kodwa ungakhohlwa mayelana carbohydrate kanye amafutha;
• ehlelekile ukuzivocavoca usebenzisa isisindo ezengeziwe, eyagcina Kufanele andise;
• ukunyusa ivolumu ukuqeqeshwa.