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choyambaMalangizo opindulitsaBulking ndi Kudula: Dziwani maupangiri ena za izi

Bulking ndi Kudula: Dziwani maupangiri ena za izi

- Kutsatsa -
Nthawi Yowerenga: 6 mphindi

O njira zopezera minofu ndipo, patsogolo pa kudula minofu, komanso ku kutaya mafuta Ndikofunikira kuti pakhale thupi labwino monga momwe, mwanjira iyi, timathandizira kukula kokwanira kwa thupi, lomwe, mwa njira, ndi chinthu chomwe chimatenga nthawi, ndiye, tidzatha kukonza zolakwika zathu, ma asymmetries ndi pang'onopang'ono. ena pa nthawi yomwe timapanga kuchulukitsitsa kwa minofu kukhala kowonekera, kuchepetsa kuchuluka kwa mafuta m'thupi (makamaka mafuta a subcutaneous, omwe amawononga maonekedwe a minofu). Magawo awiriwa omanga thupi amadziwika kuti kugwedeza e kudula.

Kudula bulking

Mosiyana ndi zomwe anthu ambiri amaganiza, sipafunikira kwenikweni kuti muyambitse izi ndikuwombera. Chowonadi ndi chakuti inde, 80% ya anthu ayenera kutero, ngakhale ali ochuluka bwanji kuchuluka mafuta corporeal si yotsika kwambiri. Komabe, nthawi zina, makamaka kalasi III kunenepa kwambiri, kufunika kulemera, palokha ndi yofunika kwambiri ndipo iyenera kuganiziridwa makamaka.
Ngakhale, kuti mupindule bwino, sitingathe kuchita magawo onse awiri nthawi imodzi, popeza, ya kugwedeza (kupindula kwa minofu) pakufunika kukwera mtengo (mphamvu, mapuloteni etc) ndi za kudula (kuchepetsa kuchuluka kwa mafuta amthupi) pakufunika kuchepa kwa mphamvu. Lang'anani, kuti tifufuze a kudula moyenera, tiyenera kusunga misinkhu ya minofu yowonda ndipo, kuti tipeze, tiyenera kukhala osamala ndi mafuta omwe angakhalepo. Chifukwa chake, zowonadi, ngakhale zikuwoneka kuti zimachitika m'magawo osiyana, ali ndi kulumikizana.
Koma, tiyeni tiwone tanthauzo lililonse pamalingaliro awa:

Kodi Bulking ndi chiyani?

Nthawi ya kupindula kwa minofu woonda. Apa, kupindula kwamafuta amthupi sikungapeweke, koma kuyenera kuchepetsedwa momwe kungathekere (pafupifupi 10-18% kuti mupeze zabwino). kugwedeza). A zakudya ndi hypercaloric, aerobics ndi ochepa ndipo, tiyenera kukumbukira kuti maphunzirowa ndi osavuta momwe angathere ndipo, ndithudi, osati ochuluka kwambiri. Ndikofunikira pakadali pano kuphatikiza zakudya zomwe mumakonda kuti musavutike kwambiri chifukwa chosowa mu gawo lochepetsera mafuta.

O que ni Kudula?

Nthawi ya kutanthauzira kwa minofu. Munthuyo ayenera kuchotsa kuchuluka kwa adipose wosanjikiza ndipo, pakakhala mpikisano, madzi apansi panthaka momwe angathere. Zakudyazo ndi hypocaloric, ma aerobics amakhalapo pang'ono ndipo maphunziro amatha kuonjezera voliyumu pang'ono. Palibe ntchito kudya zakudya zopatsa thanzi mukakhala ndi minyewa yaying'ono, kuti muchotse mafuta omwe ali m'derali. Izi zidzakupangitsani inu mitsempha yamatenda pita pang'onopang'ono ndikumaliza kudya minofu yowonda.

Tsopano tiyeni timvetsetse gawo lililonse mwatsatanetsatane:

Magawo onse awiriwa ndi machitidwe ovuta ndipo amafuna mgwirizano pakati pa zakudya, maphunziro, kupumula, kugwiritsa ntchito kapena kusowa kwa zowonjezera zowonjezera, nthawi ndi zina. Palibe lamulo ndipo munthuyo ayenera kudziwa komwe angayambire yekha ndikukhala wowona mtima kwa iye. Chowonadi ichi chingapezeke, mwachitsanzo, kugwiritsa ntchito kalilole ngati chitsogozo chachikulu.
A chofunikira ndikuti muyambe ndi kugwedeza (werengani kunenepa kwambiri osati chakudya chokha "zopanda pake"Kapena"pa porcão "monga momwe amachitchulira komwe amadya mopanda tanthauzo, ndikupangitsa mafuta ambiri mthupi - kapena kungogwiritsa ntchito ngati chowiringula kuti asapange offseason waulemu komanso osadzimva kuti ndi wolakwa -), chifukwa mwanjira iyi, ndizosavuta kuchotsa mafuta amthupi pambuyo pake ndi thupi lomwe lili ndi zambiri misa yotsamira ndipo, chifukwa chake, kagayidwe kabwinoko, kuwononga ndalama mphamvu zambiri za ntchito yake.
O Njira yopezera minofu ndiyabwino kwa anthu ambiriChoncho, nthawi zambiri sakhala pamwamba pa kuchuluka kwa mafuta awo, pokhala okhoza, mwa njira iyi, kuonjezera kuwotcha pang'ono pang'ono kupyolera mwachilengedwe cha metabolic mathamangitsidwe (minofu misa x thupi mafuta chiŵerengero). Kumbali inayi, anthu owonda, mwachiwonekere, alibe chodula, kotero njirayo ndiyomwe ilidi kupindula kwakukulu mwamisempha.

bulking gawo

Nthawi zambiri pagawo la kugwedeza Timagwiritsa ntchito njira zosavuta, koma timapanga zina kusiyanitsa kuti tithandizire pakuphunzira ndi thupi osangomaliza kulakwitsa pomaliza kupanga. Zochita zoyambira, komabe, ndizolandiridwa, pakati pawo titha kuwunikira Makina osindikizira a benchi ndi kusiyanasiyana, mizere ndi mipiringidzo yokhazikika, ma rolls amapewa, ma curls, ma deadlifts komanso kumene squat wopanda bambo.. Zochita zonsezi zimalola kuti thupi likhale lolimba komanso kuti lipindule.
Muzakudya zopatsa thanzi, tinasankha kupatsa thupi ufulu wochulukirapo kuti tipereke zakudya zofunikira pazakudya zake chitukuko ndipo, ndithudi, osiyanasiyana osiyanasiyana awo. Ma index a glycemic (ngakhale lingalirolo ndi lachikale) safunikira chisamaliro chochuluka panthawiyi, koma mtengo wachilengedwe ndi mapuloteni a PDCAA amawerengera ndipo, kwambiri. Kuphatikizika kwa lipids ndikofunikira pazinthu za metabolic komanso chifukwa ndi magwero amphamvu amphamvu. THE Kutulutsa madzi komanso kugwiritsa ntchito mchere wamchere uyenera kusamalidwa kwambiri, popeza ambiri amapewa mchere monga sodium, chifukwa ndi imodzi mwazinthu zazikuluzikulu zomwe zimakhudzidwa ndikuthyoka kwa minofu motero, zimakhudzana ndi kupindulanso.
Mwa zisankho zazikulu, akuyeneranso kukhala ndi omwe ali nawo mkulu mphamvu kachulukidwe. Ndi chifukwa, mwachizolowezi, kugwedeza ndizofala kuti anthu amve kuti ali odzaza, odzaza, nthawi zambiri, ngakhale kudwala, motero kumapangitsa kukhala kosatheka kupanga chatsopano akamwe zoziziritsa kukhosi. Pachifukwa ichi, zakudya zopatsa mphamvu zambiri zimakupangitsani kuti mudye zakudya zopatsa mphamvu zama calorie ambiri ndikudya zakudya zolimba. Hypercaloric imatha kulowa, bola ngati ili yabwino. Zakudya zachilendo m'zakudya monga ayisikilimu ndi ma hamburgers amatha kulowa, bola ngati ali ndi zakudya zochepa, kangapo pa sabata kapena malingana ndi momwe zimakhudzira thupi lanu.
A chowonjezera, kawirikawiri samathawa mapuloteni, ma carbohydrate, monga Waxy Maize, Vitargo kapena Maltodextrin, ma peptide amino acid ndi mafuta ofunika kwambiri, monga omega-3. Ena ergogenics monga pre-workouts, kapena Glycerol pamaso ndi/kapena pambuyo maphunziro angathandize, makamaka ponena za kulamulira madzi, komanso kuwerengera kusintha kwa creatine mayamwidwe.

Gawo la kudula

kale mkati gawo la kudula (kuchepetsa mafuta%, ndendende), tidasankha ma protocol omwe adayesedwa kale ndikuvomerezedwa ndi umunthu wathu. Ino si nthawi yoyenera kuyesa zinthu zatsopano.
Ponena za maphunziro, modabwitsa, amasintha pang'ono. Iyenera kupitiriza kukhala mwamphamvu monga momwe kungathekere. Ndikukumbukira, mwachitsanzo, kudula kwa Dexter Jackson kwa Arnold Classic ndipo, mothandizidwa ndi Charles Glass tsiku limenelo, akatswiri amanena kuti anali kukweza kulemera kwake komweko atakhala pazakudya kwa nthawi yaitali, kapena kuti, kutsimikizira. kuti zakudya ndikofunikira kuti izi zitheke. Zomwe zimasintha, kawirikawiri, m'maphunzirowa, ndizodziwikiratu za mfundo zofooka, zomwe zimafuna masewero odzipatula kuti apindule gawo linalake, dera kapena gulu. Zochita izi nthawi zambiri zimakhala zodzipatula ngati ma curls pa Scott Machine, kukweza nsonga za biceps, unilateral French triceps pamutu wotsatira wa ma triceps, opachikidwa pamiyala yosiyanasiyana ya ma pectorals, ndi zina zambiri..
Zakudyazo, monga zanenedweratu, zisintha pamalingaliro a INDE ochepetsedwa, komabe, chisamaliro chiyenera kutengedwa kuti chisamachepetse kwambiri ndikumaliza kulakwitsa kusiya ntchito komanso / kapena pang'ono pang'ono minofu.
Choyamba choyenera kusamala ndi kuchuluka kwa kuchepa kwa mphamvu. Chifukwa chake, zomanga thupi zomwe zili mu zakudya. Onetsetsani osachepera 25-30% lipids mu zakudya ndikumaliza kuwonjezera zofunikira ndi chakudya (chomwe sichiyenera kuchotsedwa). Sodium amakhalabe wofunikira. Choonadi chiuzidwe: Kuchulukitsa kwanu kumatha kuvulaza, koyipa kwambiri pazaumoyo komanso zokongoletsa. Komabe, palibe chifukwa choletsera kapena kuletsa mchere, kupatula zovuta zamankhwala.
Zowonjezera mu nkhaniyi zitha kukhala ndi zowonjezera zowonjezera monga mapuloteni (Whey mapuloteni, casein, Makhadzi) kwa ena ergogenic, monga matenthedwe ndi zina. Komabe, asanagwiritse ntchito mitundu iliyonse ya thermogenics, munthu ayenera kudziwa bwino zosowa za anthu kuti achite momwe angathere. Kugwiritsa ntchito omega-3 ndikofunikira kwambiri: Kuphatikiza pokhala anti-inflammatory eicosanoids, ndi thermogenic ndipo imathandizira posatsatira mafuta amthupi ambiri. Komabe, Omega-3 iyi siyimayenera kuchokera ku mafuta a fulakesi, mwachitsanzo, omwe amatulutsa asidi wamafuta wotchedwa ALA. Komabe, ALA ilibe mphamvu zambiri ndipo zomwe zimachitikadi, mwachitsanzo, DHA ndipo, makamaka, EPA. Mwachitsanzo, nthawi zonse amayesetsa kupereka mafuta a nsomba.
Ponena za nsomba, itha kukhalanso yothandiza mmenemo, mbiri yake yamadzimadzi. Nsomba zamafuta ndi / kapena nsomba zochokera kumpoto kwa dziko lapansi, ndiye njira zabwino koposa, koma chisamaliro china chake chiyenera kutengedwa pokhudzana ndi kudya kwa caloric, popeza zina mwa nsombazi ndizokwera mtengo kwambiri.
Komabe,
O kugwedeza ndi kudula ndizo njira zosapeweka zopitilira kuti apange thupi labwino. Chifukwa chake, ndikofunikira osati kungodziwa magawo omwe amawalamulira, koma, makamaka, kuti tizidziwe tokha ndikudziwa momwe ndi ndani mwa iwo omwe angakhalire kapena ayenera kukhala gawo lazomwe timachita komanso, m'njira yomwe iyenera ife.
Chifukwa chake, musanyalanyaze thandizo la akatswiri oyenerera.
Maphunziro abwino!

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