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choyambaMalangizo opindulitsaKodi kuphunzira, kudya ndi kupumula ndikokwanira kuti mukhale ndi minofu yambiri?

Kodi kuphunzira, kudya ndi kupumula ndikokwanira kuti mukhale ndi minofu yambiri?

- Kutsatsa -
Nthawi Yowerenga: 6 mphindi

Mosakayikira, ngati alipo zinthu zitatu zomwe zitha kuganiziridwa kuti ndizofunikira kwa a ojambula, izi zikhoza kuganiziridwa ngati zakudya, kuphunzitsidwa ndi kupuma, mofanana ndendende ndi onsewo. Katswiri waluso sangapeze zotsatira zabwino pokhapokha ndi chakudya chamagulu ndi maphunziro ochepa. Monga momwe simungakhalire ndi thupi lokongola pophunzitsa modabwitsa komanso kudya zakudya zoyipa. Kapena, phunzitsani kapena idyani bwino ndikupumula mokwanira. M'malo mwake, ngakhale kupanga zisankho ziwiri mwanzeru ndi kuchimwa mu imodzi mwazo, zotsatira zake sizingakhale zabwino monga momwe tiyenera kupezera pozichita molondola.

zakudya zolimbitsa thupi

Nthawi zina ndimadabwa kuti othamanga abwino bwanji omwe Ronnie Coleman, Dorian Yates, Lee Haney kapena ngakhale zenizeni komanso zamakono Jay Cutler kukwanilitsidwa ndi kumakwanitsabe kukwaniritsa thupi mu magawo amenewo a voliyumu, kachulukidwe, otsika kuchuluka mafuta komanso ndi khalidwe labwino kwambiri ndi symmetry. Ambiri angangonena kuti othamangawa samaphonya ngakhale pang’ono. akamwe zoziziritsa kukhosi papita zaka, monganso momwe iwo samawonongera nthawi yawo yophunzitsira yamtengo wapatali ndipo bwanji osatchulanso maola opuma? Zonsezi ndiye nkhokwe ya mayankho athu momwe zilili ndi zofunika kwambiri. Koma yankho siliri limenelo. Kunena zoona, yankho lake lingakhale lopanda nzeru.

Zikuwonekeratu kuti popanda zofunikira zakale izi sakadafika pamlingo womwe ali. Koma ngati yankho liri lopanda maso athu ndiye tinganene chiyani? Kugwiritsa ntchito mankhwala e zowonjezera wotsatira? Inde, koma imeneyo sinali mfundo yomwe ndikufuna kufikako. Iye amapitirira umboni. Ndimalankhula za njira ndi njira zomwe zimagwiritsidwa ntchito pazoyambira. Inde, ndiko kulondola: Kugwiritsa ntchito zoyambira kumaphatikizapo njira zosangalatsa za aliyense wa iwo. “Koma dikirani! Ndiye kuti sizilinso zofunika!” - Pofunsa izi, ndikubweza yankho ndi funso lina: KODI MFUNDO ZOYENERA KWA INU NDI CHIYANI? "3X15 kutanthauzira ndi 4X8 kukula?" kapena "Idyani nkhuku ndi mbatata ndikuchita masewera olimbitsa thupi." Ngati ili ndi limodzi mwamayankho anu kapena ngati mayankho anu ali ndi malire, ndikukupemphani kuti muyese kumvetsetsa pang'ono pomwe ndikufuna kupita ndi phunziroli.

[ad#2]Mwalingaliro, njira zoyambira "zimagwira ntchito ngati maziko". Kotero ife tingagwiritsenso ntchito maziko (kapena maziko) monga maziko omanga thupi lathu pamwamba pake, sichoncho? Zili ngati, mofananira, kukhala ndi ufa, mazira, mkaka ndi yisiti, mafuta ndi zina zosakaniza pang'ono ndipo, kuchokera ku mtanda wa keke, kupanga nyimbo zosiyanasiyana, ndiko kuti, keke yokongoletsedwa, keke yofunikira ya khofi yamadzulo, keke yodzaza ndi zinthu , etc. etc etc. Koma kuti izi zitheke, m'pofunika kudziwa njira zosinthira mtanda wa keke wosavuta kukhala chinthu chodziwika bwino komanso chosangalatsa. Kumasulira: Izi sizili zosiyana ndi thupi. Kuchokera pamalingaliro ofunikira timasintha umunthu wathu ndi njira zophunzitsira, zakudya, kupuma komanso kugwiritsa ntchito zina onjezera chakudya kapena chinthu china chilichonse chakunja.

Tiyeni tipereke chitsanzo chabwino cha zomwe ndimakonda kuwona mkati mwa masewera olimbitsa thupi komanso m'mabwalo olimbitsa thupi:

Munthuyo ndi wochepa thupi, wonenepa kwambiri, wonenepa kwambiri kapenanso wowonda. Koma akufuna kupambana minofu, kufotokozera bwino minofu mwa kuchepetsa kuchuluka kwake kwa mafuta ndikukhalabe ndi kukana thupi pang'ono. Chabwino, zolinga zonse ndi zomveka ndipo zikhoza kutheka pang'onopang'ono. Mosakayikira, amayamba maphunziro ake ndipo, kupyolera mu zakudya zokhazikika, maphunziro okwanira, kupuma molingana ndi chilimbikitso choperekedwa ndi kugwiritsa ntchito zowonjezera, m'zaka zoyambirira amakula modabwitsa. Kenako, amayamba kukonda masewerawa kotero kuti amayamba kusakhala nawo ngati a zosangalatsa, komanso amafuna kukhala, kwenikweni, mpikisano. Pogwirizana ndi izi, zovuta zimayamba kuwonekera ndipo amayang'ana dokotala yemwe akuwonetsa zina anabolic steroids. Amakula ndikufika pamlingo wodabwitsa mzaka zoyamba za 7 zophunzitsidwa ndi chithandizo chonsechi.

Chidziwitso choyambirira chomwe ndiyenera kupanga ndikuti tikulankhula zaumunthu wangwiro komanso wangwiro. M'milandu 99,9%, SIZOCHITIKA. Munthuyo amapitadi kumalo ochitira masewera olimbitsa thupi, amadzipukuta ndi zakudya zonenepetsa, alibe chakudya chokwanira komanso kulimbitsa thupi, amapita kukacheza tsiku lililonse ndipo samadandaula za kupumula, amalandira ndalama zochepa ndipo dzina lake ndi Mr. Bombadinho wa kilabu, ku kwambiri. Koma sindizo zomwe ndikufuna kukambirana, chifukwa chake tiyeni tikhale ndi munthu wangwiro.

Ngakhale amathandizidwa, kudzipereka, kugulitsa ndalama, kuwunikira komanso zina mwazinthu zina ndipo ngakhale ali ndi luso lotha kumanga thupi sayenera kufananizidwa ndi mayina akulu pakupanga zolimbitsa thupi. Ndiye mundiuza kuti chifukwa chake ndi nthawi yayifupi yophunzitsira. Kupatula apo, ali ndi zaka 10 zamaphunziro pomwe Ronnie Coleman m'maudindo ake omaliza anali ndi zaka 25 zophunzitsidwa. Chabwino, tiyeni tiyerekeze kuti akupitilizabe kudzipereka monga adachitira kale. Kodi akanakwanitsadi kufika pamlingo umenewo? Kodi zingatenge chiyani kuti aphwanye malowa? Mwinanso (kwa iye, ndikunena kuti mwina, koma kwa anthu ambiri, mawu olondola kwambiri komanso othandiza angakhale "zowonadi"!) Zomwezo zomwe othamanga otsika akusowa lero kuti akwaniritse zolinga zazikulu. Ndipo ndizomwe zikusowanso pa 99,9% yomweyo ya masewera olimbitsa thupi: NJIRA ZOLINGALIRA KWA ZOYAMBA!

Kuchita maphunziro apadera, kudya mwanjira yapadera komanso kupumula kwakanthawi ndikofunikira, koma sitingathe "kupitirira muyeso" izi. Ngati mumandimvetsetsa bwino, munthu amene amaphunzitsa dongosolo la ABC kapena ABCDE ndikusintha machitidwe ake, komanso amakhala ndi zakudya zopatsa thanzi potengera zakudya zomwe timadziwa monga omanga thupi monga nkhuku, nsomba, nyama, mazira), zovuta chakudya (mbatata) lokoma, mpunga, Zakudyazi) ndi gwero la lipids (mazira athunthu, mafuta a fulakesi, maolivi) atha kukhala ndi zopindulitsa, koma zopindulitsa zochepa.

Tsopano, ngati aganiza zophunzitsa mu ABC dongosolo ndi njira, kuyambira ambiri monga kupuma kaye kapena dontho seti kupita patsogolo kwambiri monga kutambasula pakati seti, cadences, pre-kutopa, mitundu ya masewera olimbitsa thupi ndi mamiliyoni ena. , ogwirizana ndi zakudya ndi zidule zina, kaya chisanadze kulimbitsa thupi, kugwiritsa ntchito zina zowonjezera kapena chakudya pa nthawi yoyenera ndi kupuma kachitidwe kuchokera losavuta "kumapeto kwa mlungu mpumulo" kuti 2X1 kapena 4X1 machitidwe, zinthu kwathunthu kusintha chithunzi. Kumbali ina, amadzipeza akuchita zoyambira, koma kumbali ina, amawonjezera pazoyambira "malumpha amphaka" omwe amakhala amtengo wapatali kwambiri m'moyo wake. chitukuko.

Koma, zomwe tikuwona ndikuti "mphaka amadumphadumpha" nthawi zonse amakhala ofanana ndipo mwamunayo amalimbikira kuti amasintha njira zake kuti apeze phindu, pomwe nthawi zonse amasintha zisanu ndi chimodzi theka la khumi ndikupangitsa zochulukirapo pafupipafupi mthupi lanu.

Kodi ndingayambe ndi chitsanzo choyambirira? Pankhani zowonjezera zowonjezera magwiridwe antchito, ndi gulu liti loyamba lomwe limabwera m'maganizo mwanu? NO2, pafupifupi. Koma kodi nthawi zonse amakhala wokwanira? Bwanji osayesa njira zina zothandiza kwambiri, koma osadziwika kuti kugwiritsa ntchito Vitamini D, Beta-Alanine kapena W-3 omwe amathandizira m'njira yopindulitsa minofu? Lolani kuti lipite, ndikuyankha: ZOPHWEKA CHIFUKWA CHoti NTHAWI ZAMBIRI SITIKUDZIWA MPHAMVU YA ZINTHU IZI, NDIKUTI, PAMENE TIZIWADZIWA.

Ndipo sizimayimira pamenepo. Munthu amene amaphunzitsa kasanu kapena kasanu pamlungu, kaya atakhala ndi masewera olimbitsa thupi osachepera 5 kapena 6 tsiku lililonse, kufikira maseti 5 pa masewera olimbitsa thupi, amandiuza kuti samapeza phindu lililonse ndipo, zikuwoneka kuti, vuto silopatsa thanzi , chinthu choyamba ndikuganiza kuti chiri ndendende mu voliyumu yophunzitsira kuphatikiza kupuma kokwanira.

kupuma kolakwika

Nanga munganene bwanji pulogalamu ya sabata ndi masiku atatu kapena 3 ophunzitsira komanso masewera atatu kapena anayi a 4, 3 kapena mndandanda uliwonse waiwo? Kwa anthu omwewo omwe ali ndi malingaliro ochepera komanso omwe amazolowera kuphunzitsidwa kwina, machitidwe ngati awa ndi owopsa ndipo mawonekedwe oyamba amakhala osavomereza. Ichi ndi chifukwa, ngakhale kudziwa kuti kupanga a mphamvu ya minofu apamwamba ndi apamwamba submaximal m'pofunika kuchepetsa kuchuluka kwa kukondoweza woperekedwa ndipo kenako, kumene, kuonjezera mphamvu yake.

Koma m'menemo muli chisokonezo chachikulu cha anthu omwe amaumirira kuganiza kuti kupanga lactate ndi hydrogen ions kumatanthauza. nkhawa minofu yogwira mtima, ndiko kuti, yomwe imagwira ntchito yomwe ikufunidwa. Kupitilira apo, kukambirana sikunena za njira yabwinoko, koma kugwiritsa ntchito njira zochepa kapena, chodabwitsa, njira imodzi yokha mu kukula kwa minofu (chomwe chimatha kukhala chitukuko cha minofu yabodza, sichoncho?)

Ndipamene chiphunzitso cha kusintha kwa mitsempha ndi mafupa chimalowa (pomwe nthawi zonse timagwiritsa ntchito njira zomwezo zophunzitsira) ndipo, monga ndidamva womanga thupi akuti, mwa njira, adati bwino, kusintha kwa thupi polandila michere yomwe nthawi zonse imakhala chimodzimodzi. Ndichoncho! Kusintha kumatha kuchitika pamenepo, inde.

Ndikuwona kuti ambiri pachaka amakhala ndi zakudya zoziziritsa kukhosi: oats, mbatata ndi mpunga monga chakudya, nkhuku, mazira ndi Whey mapuloteni monga mapuloteni ndi mafuta ndi yolks monga lipids. Zabwino, koma kodi thupi silidzasowa magwero osiyanasiyana a chakudya, ma aminogram (okwera mumitundu yosiyanasiyana ya amino acid) ndi kasinthidwe kamafuta, kukumbukira kufunikira kwamafuta acids monga W-3, EPA ndi DHA? Inde inde! Ndi chifukwa chake kumamatira ku njira imodzi sikungagwire ntchito.

Eya, mofananamo, sikoyenera kungodya, kuphunzitsa ndi kupumula. Kuposa pamenepo, ndikofunikira kudya ndi njira, kuphunzitsa ndi njira ndikupumulira njira zosiyanasiyana! Phunzirani masewera anu, pambuyo pake, chidziwitso ndi mphamvu!

Maphunziro abwino!

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  1. Zabwino kwambiri ndithu…
    Ndikofunikira kudya ndi njira, kuphunzitsa ndi njira ndikupumulira njira zosiyanasiyana! Phunzirani masewera anu, pambuyo pa zonse, chidziwitso ndi mphamvu!

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