Mukuyang'ana kumanga minofu yayikulu ndi kukwaniritsa mawonekedwe anu abwino a thupi? Limbikitsa minofu pamafunika kudzipereka, kugwira ntchito molimbika ndi chithandizo choyenera cha zakudya. Inu zowonjezera ikhoza kukhala njira yabwino yowonjezerera chizolowezi chanu cholimbitsa thupi ndikukulitsa zotsatira zanu. Mu positi iyi ya blog, tikambirana momwe mungagwiritsire ntchito moyenera zowonjezera zowonjezera kuti muwonjezere kukula, mphamvu, ndi kukula kwa minofu. Tifufuza kufunikira kwa a zakudya zakudya zopatsa thanzi, mitundu yosiyanasiyana ya zowonjezera zowonjezera zomwe zilipo kumanga minofu ndi momwe mungakulitsire kuthekera kwanu ndi zowonjezera zomwe zisanachitike komanso pambuyo polimbitsa thupi. Ndi kalozera uyu m'manja, mudzakhala bwino panjira yanu kukwaniritsa thupi la maloto anu. chowonjezera kuti muyike!
Kumvetsetsa udindo wa zowonjezera pakupanga minofu misa.
kumanga minofu misa si ntchito yophweka ndipo imafuna kudzipereka, kudziletsa komanso kusasinthasintha. Ngakhale kuti kuchita masewera olimbitsa thupi nthawi zonse ndikofunika kwambiri pakupanga minofu, ndikofunikanso kudya zakudya zopatsa thanzi zomwe zimapereka thupi lanu ndi zakudya zonse zomwe zimafunikira kuti zigwire ntchito. kukula kwa minofu chabwino. Zakudya zoyenera ziyenera kukhala ndi mapuloteni, chakudya, mafuta, mavitamini, mchere ndi zinthu zina zofunika zomwe ndizofunikira kuti minofu ikule bwino. Komanso, ndikofunikira kumvetsetsa kuti zowonjezera zowonjezera zimatha kukuthandizani kukwaniritsa zolinga zanu zaumoyo. kupindula kwa minofu zowonjezera kutanthauzira.
Mitundu ya zowonjezera zomwe zilipo pomanga minofu.
Pali mitundu yambiri ya zowonjezera zomwe zilipo pamsika lero zomwe zingakuthandizeni kumanga minofu yambiri mofulumira komanso yosavuta kuposa kale. Zina mwazowonjezera izi ndi izi: Mapuloteni ufa; Chilengedwe; Pro-Hormones; Ma ARV (zosankha za androgen receptor modulators); Zowonjezera Zolimbitsa Thupi; Zowonjezera Pambuyo pa Kulimbitsa Thupi; Mafuta Ofunika Kwambiri (EFAs); Glutamine; BCAA's (Branched Chain Amino Acids) pakati pa ena. Aliyense onjezera ali ndi mapindu akeake, komanso momwe angathere Zotsatira zoyipa, kotero ndikofunika kuti mufufuze musanatenge mtundu uliwonse wa zowonjezera kuti mudziwe zomwe zingakhale zopindulitsa kwambiri kwa inu potengera zosowa zanu ndi zolinga zanu. kuphatikiza kwabwino kwambiri kwa hypertrophy.
Ubwino wogwiritsa ntchito zowonjezera kuti mupeze minofu.
Kutenga zowonjezera kungapereke ubwino wambiri zikafika kupeza misa minofu, monga mphamvu imapeza kuchuluka chifukwa cha kuchuluka kwa mapuloteni opangidwa kuchokera ku amino acid omwe amapezeka muzowonjezera zina monga whey protein kapena creatine monohydrate. Kuphatikiza apo, zowonjezera zina monga zolimbitsa thupi zisanachitike zimakhala ndi zolimbikitsa monga caffeine kapena ma BCAA omwe angathandize kulimbikitsa mphamvu zamagetsi panthawi yolimbitsa thupi, zomwe zimapangitsa kuti azigwira ntchito bwino panthawi yolimbitsa thupi. Pomaliza, nthawi yochira pambuyo polimbitsa thupi imatha kuchepetsedwa potenga zinthu zina zomwe zimakhala ndi anti-inflammatory properties, monga omega-3 fatty acids, zomwe zingapangitse kuti nthawi yochira ikhale yabwino pakati pa magawo olemera. kutanthauzira kwa minofu yowonjezera.
Kusankha zowonjezera zowonjezera kuti minofu ikule.
Pro Hormone
Mahomoni a Pro ndizinthu zachilengedwe zomwe zimapezeka m'thupi zomwe zimalimbikitsa kukula kwa minofu ndi chitukuko. Mahomoni awa, monga testosterone, zinakhala zopindulitsa kwa othamanga omwe kuyang'ana kumanga minofu misa mwachangu komanso moyenera. Mahomoni a akatswiri angathandize onjezerani mphamvu ndi kukula kwa minofu, kupititsa patsogolo kupirira, kuchepetsa nthawi yochira kuchokera ku masewera olimbitsa thupi ndi kuvulala, ndikulimbikitsa thanzi labwino zowonjezera zowonjezera.
Chilengedwe
Creatine ndi mankhwala achilengedwe omwe amathandiza kupereka mphamvu ku minofu yanu panthawi yamphamvu kwambiri monga kukweza zolemera kapena kuthamanga. Ndi imodzi mwazowonjezera zodziwika bwino zomwe zimagwiritsidwa ntchito ndi othamanga chifukwa zatsimikiziridwa mwasayansi kuonjezera mphamvu ya minofu ndi kukula pamene zimatengedwa nthawi zonse kwa nthawi. Kafukufuku wasonyezanso kuti creatine ingathandize kusintha maganizo pa nthawi yolimbitsa thupi, kuchepetsa kutopa pambuyo pochita masewera olimbitsa thupi kwambiri, komanso kufulumizitsa nthawi yochira pambuyo polimbitsa thupi. zowonjezera kuti mupeze minofu misa ndi tanthauzo.
Ma ARV
Ma SARM (Selective Androgen Receptor Modulators) ndi gulu la mankhwala omwe amapangidwa kuti ayang'ane mbali zina za thupi zomwe zimakhala ndi zotsatira zofanana za anabolic. opangidwa ndi steroids, koma popanda zotsatira zowopsa zomwe zimagwirizanitsidwa nazo. Amagwira ntchito poyambitsa ma receptor ena m'thupi omwe amalola kuti kaphatikizidwe ka mapuloteni achuluke, zomwe zimapangitsa kuti minofu ikule bwino komanso kuti ikhale ndi mphamvu, komanso kuthandizira kuwotcha mafuta mogwira mtima kuposa njira zachikhalidwe chifukwa cha kuthekera kwawo kulunjika kumadera ena amthupi komwe. mafuta amasungidwa, m'malo mokhudza ziwalo zonse mosasankha monga momwe zimachitira zina zowonjezera. Ma SARM ndi opindulitsa makamaka kwa anthu omwe akufuna zotsatira mwachangu popanda kugwiritsa ntchito zinthu zoletsedwa kapena kukumana ndi zotsatira zoyipa zomwe zimagwirizanitsidwa ndi mankhwala ndi chiyani chomwe chili chabwino kwambiri kuti mupeze minofu yambiri ndikutanthauzira.
Pre kulimbitsa thupi
Kuchita masewera olimbitsa thupi kusanachitike ndi zakudya zopatsa thanzi zomwe zimapangidwira kuti zigwiritsidwe ntchito musanachite masewera olimbitsa thupi kuti muwonjezere phindu la magwiridwe antchito monga kuchuluka kwa mphamvu, bwinoko. concentração, kutopa kuchepetsa panthawi yolimbitsa thupi komanso kuchira msanga pambuyo polimbitsa thupi, pakati pa ena, kutengera mtundu womwe mwasankha. Mankhwalawa nthawi zambiri amabwera mu mawonekedwe a ufa omwe amatha kusakaniza ndi madzi kapena madzi musanayambe kuchita masewera olimbitsa thupi kuti alowe mu dongosolo lanu nthawi yomweyo, ndikukupatsani mphamvu yowonjezereka yokonzekera gawo lanu lotsatira. Zochita zolimbitsa thupi zisanachitike nthawi zambiri zimakhala ndi zolimbikitsa monga caffeine pamodzi ndi zinthu zina monga ma amino acid, mchere, mavitamini, zitsamba, zopangira mbewu, ndi zina zotere, zonse zimagwira ntchito mogwirizana kuti akwaniritse zotsatira zabwino pagawo lililonse lolimbitsa thupi. zabwino zowonjezera hypertrophy.
Kukulitsa luso lanu lomanga minofu ndi zowonjezera zolimbitsa thupi.
Zowonjezera zolimbitsa thupi zisanachitike ndi imodzi mwa njira zodziwika bwino zowonjezerera kuthekera komanga minofu. Zowonjezera izi zidapangidwa kuti zikupatseni mphamvu zowonjezera komanso kuyang'ana kwambiri musanayambe masewera olimbitsa thupi, zomwe zimakulolani kuti muzikankhira nokha mwamphamvu komanso kwautali kuposa nthawi zonse. Izi zingayambitse kuwonjezeka kwa minofu m'kupita kwa nthawi, pamene thupi lanu amazolowera apamwamba-zamphamvu zolimbitsa thupi. Zina zowonjezera zolimbitsa thupi zisanayambe zimakhala ndi zosakaniza monga caffeine, mavitamini a B ndi creatine, zomwe zimagwirira ntchito limodzi kuti ziwonjezere mphamvu, kuika maganizo, kuthamanga kwa magazi ndi kuyamwa kwa michere panthawi yophunzira. chowonjezera chabwino kutanthauzira.
Mitundu ya pre-workout supplements kuti mupindule kwambiri minofu.
Palibe chowonjezera chimodzi chisanadze kulimbitsa thupi chomwe chili choyenera kwa aliyense; komabe, pali mitundu ingapo yomwe ingathandize kukonza zomanga minofu yanu ikagwiritsidwa ntchito moyenera:
- Caffeine: Caffeine ndi imodzi mwazinthu zodziwika bwino zopangira masewera olimbitsa thupi chifukwa cha kuthekera kwake kuonjezera tcheru ndi kuyang'ana pamene akupereka mphamvu zowonjezera panthawi yolimbitsa thupi; Zimathandizanso kukulitsa kuthekera kwa Kuwotcha Mafuta, kuonjezera thermogenesis m'thupi.
- Beta Alanine: Beta Alanine imagwira ntchito mwa kutsekereza kuchuluka kwa lactic acid mu minofu panthawi yogwira ntchito molimbika; izi zimakuthandizani kuti muzichita masewera olimbitsa thupi kwa nthawi yayitali popanda kutopa msanga - zomwe zimapangitsa kuti minofu ikhale yothandiza kwambiri pakapita nthawi.
- Creatine: Creatine imathandiza kulimbikitsa kukula kwa minofu kupyolera mu mphamvu yake yowonjezera kupanga ATP ndi kuchepetsa nthawi yobwezeretsa pakati pa seti; izi zingapangitse kuti pakhale ntchito zabwino komanso zopindula mofulumira zikaphatikizidwa ndi maphunziro olemera nthawi zonse.
- Amino Acids: Amino zidulo amapereka zakudya zofunika zofunika kaphatikizidwe mapuloteni; amathandizira kukonza minofu yowonongeka pambuyo pochita masewera olimbitsa thupi kwambiri komanso amalimbikitsa kukula kwa minofu yatsopano - kumabweretsa minofu yayikulu mofulumira!
Momwe mungapangire masewera olimbitsa thupi kuti mupeze zotsatira zabwino ndi chiyani chomwe chili chabwino kwambiri kuti mupeze minofu yambiri ndikutanthauzira?
Kuchita masewera olimbitsa thupi moyenera kudzatsimikizira zotsatira zabwino kuchokera ku zoyesayesa zanu zowonjezera:
- Chitani zolimbitsa thupi zanu zisanachitike mphindi 10-15 musanayambe maphunziro kuti mukhale ndi nthawi yokwanira yoyambira; zina zimatha kutenga mphindi 30 kapena kupitilira apo kutengera kapangidwe kake, kotero werengani zolemba mosamala!
- Yambani ndi theka la Mlingo koyambirira ngati simukudziwa momwe thupi lanu lingachitire - onjezerani pang'onopang'ono mlingo ngati kuli kofunikira, koma onetsetsani kuti musatsatire malangizo a wopanga (kuwonjezera kungayambitse mavuto aakulu).
- Imwani madzi ambiri tsiku lonse, komanso musanayambe / mutatha masewera olimbitsa thupi - kutaya madzi m'thupi kumatha kuchepetsa mphamvu zawo. zowonjezera kuti mupeze minofu mofulumira!
Bwererani mwachangu ndi zowonjezera pambuyo polimbitsa thupi kuti minofu ikule bwino.
Pambuyo pochita masewera olimbitsa thupi kwambiri, ndikofunikira kuti muwonjezere thupi lanu ndi michere yoyenera kuti muthe kuchira. Apa ndipamene zowonjezera zowonjezera pambuyo polimbitsa thupi zimabwera. Zakudya zowonjezera pambuyo polimbitsa thupi zimapangidwira kuchepetsa kupweteka kwa minofu, kulimbikitsa kukonza minofu, ndi kubwezeretsanso malo ogulitsa mphamvu mwamsanga kuti muthe kubwerera ku masewera olimbitsa thupi mwamsanga.
Zakudya zopatsa thanzi pambuyo pa kulimbitsa thupi nthawi zambiri zimakhala ndi mapuloteni, ma amino acid, chakudya, mavitamini ndi mchere, zonse zomwe zimapangidwa kuti zithandize thupi lanu kudzikonza lokha. pulumutsani masewera olimbitsa thupi mofulumira. Whey protein isolate ndi mtundu wamba wa mapuloteni omwe amapezeka muzowonjezera zolimbitsa thupi chifukwa amathandizira kumanganso minofu mwachangu kuposa mapuloteni ena. Kuphatikiza apo, ma amino acid ena monga L-glutamine amatha kuphatikizidwa muzowonjezera zolimbitsa thupi chifukwa zingathandize kuchepetsa kutupa komwe kumachitika chifukwa chochita masewera olimbitsa thupi kwambiri. chowonjezera kuti apindule ndi kutanthauzira.
Zopatsa mphamvu zama carbohydrate monga dextrose kapena maltodextrin zithanso kupezeka muzowonjezera zolimbitsa thupi, chifukwa ma carbohydrate awa amatengedwa mwachangu ndi thupi kuti abwezeretse mphamvu mwachangu mukamaliza masewera olimbitsa thupi. Mavitamini ndi mchere monga vitamini C ndi magnesium amathanso kuphatikizidwa muzowonjezera pambuyo polimbitsa thupi kuti apereke chithandizo chowonjezera. kuchira kwa minofu, kuthandiza kuthana ndi kutopa komwe kumachitika chifukwa cha ntchito zolemetsa.
Ubwino wotenga zowonjezera pambuyo polimbitsa thupi pafupipafupi
Kutenga zowonjezera pambuyo polimbitsa thupi nthawi zonse kungapereke mapindu angapo pomanga minofu, kuphatikizapo kuchepetsa kutopa panthawi yolimbitsa thupi komanso kupindula mu minofu. mphamvu ya minofu kusintha pakapita nthawi chifukwa cha nthawi yochira mwachangu pakati pa seti kapena masewera olimbitsa thupi. Kuonjezera apo, kutenga zakudya zowonjezera pambuyo pochita masewera olimbitsa thupi nthawi zonse zimatsimikizira kuti muli ndi zakudya zonse zofunika kuti muzichita bwino mkati ndi kunja kwa masewera olimbitsa thupi, zomwe pamapeto pake zidzabweretsa zotsatira zabwino pakapita nthawi pomanga minofu yokulirapo, yofulumira.
Pomaliza, kutenga zakudya zopatsa thanzi pambuyo pa masewera olimbitsa thupi tsiku lililonse kumakupatsani mwayi wokhala ndi ma electrolyte athanzi, omwe ndi ofunikira pakuwongolera kuchuluka kwa hydration panthawi yolimbitsa thupi. Izi zikutanthauza kuti thupi lanu silidzataya madzi m'thupi mosavuta, zomwe zimapangitsa kuti mukhale ndi maphunziro abwino kwambiri, zomwe zingapangitse kuti minofu ikule bwino kwa nthawi yayitali chifukwa cha kupirira kwamphamvu.
Mukufuna kugula zowonjezera zomanga minofu?
Gulani Suplementosmaisbaratos.com.br
Kwa omwe akufunafuna zowonjezera zowonjezera phindu lalikulu, imodzi mwa njira zabwino kwambiri ndi Loja Suplementosmaisbaratos.com.br. Sitolo iyi yapaintaneti imapereka zosankha zambiri zapamwamba zowonjezera pamitengo yampikisano, zonse zotengedwa kuchokera kwa opanga odalirika padziko lonse lapansi. Makasitomala amathanso kupindula ndi ndemanga zothandiza zazinthu ndi upangiri wochokera kwa akatswiri pantchitoyo, kuwalola kupanga chisankho mwanzeru asanagule zowonjezera zilizonse. Kuphatikiza apo, makasitomala angasangalale ndi kutumiza mwachangu komanso ntchito yabwino kwamakasitomala kuti azitha kugula zinthu popanda zovuta nthawi iliyonse akapita patsamba.
Pa Loja Suplementosmaisbaratos.com.br, makasitomala amapeza chilichonse chomwe angafune paulendo wawo womanga minofu: zowonjezera zolimbitsa thupi zisanachitike. kuwonjezera mphamvu ndi kuika patsogolo pa maphunziro; zowonjezera pambuyo polimbitsa thupi zomwe zimathandizira kuchepetsa kupweteka kwa minofu ndikulimbikitsa kukonza minofu pambuyo pochita masewera olimbitsa thupi; mahomoni a pro omwe amagwira ntchito ngati othandizira kwambiri pakukula kwa minofu; creatine, yomwe imadziwika kuti ndiyothandiza kwambiri powonjezera mphamvu ndi kukula; Ma SARM omwe amasankha androgen receptor modulators omwe amagwiritsidwa ntchito ndi omanga thupi omwe amafuna zotsatira zofulumira ndi zotsatira zochepa; komanso zinthu zina zambiri zopangidwira makamaka okonda magalimoto. ojambula omwe amafunafuna zotsatira zabwino kwambiri munthawi yochepa popanda kuphwanya miyezo yaumoyo kapena chitetezo.
Gulu la Loja Suplementosmaisbaratos ladzipereka kupatsa makasitomala malo otetezeka komanso otetezeka, komwe angathe kupeza zinthu zabwino popanda kupitirira bajeti. Chifukwa chake ngati mukuyang'ana njira yosavuta yogulira zowonjezera zomwe mumakonda zomanga minofu popanda kuchoka panyumba panu, musayang'anenso sitolo yodalirikayi yapaintaneti!
Kutsiliza
Pomaliza, kumanga minofu yayikulu, yamphamvu kumafuna kuphatikiza zakudya zakudya zoyenera, kuchita masewera olimbitsa thupi nthawi zonse komanso zakudya zoyenera. Zowonjezera monga prohormones, creatine, SARMs ndi pre-workouts zingakuthandizeni kukulitsa mphamvu yanu ya kukula kwa minofu mwa kupereka zakudya zofunikira pakukula kwa minofu komanso kulimbikitsa mphamvu ndi kuchepetsa ululu. Zakudya zowonjezera pambuyo polimbitsa thupi zimathandizanso kwambiri kuti thupi lanu libwererenso mukamaliza masewera olimbitsa thupi. Ngati mukuyang'ana zowonjezera zowonjezera kupindula kwakukulu minofu yabwino pamitengo yotsika mtengo, musayang'anenso kuposa Loja Suplementosmaisbaratos.com.br! Kotero musati mudikire kenanso; yambani ulendo wanu ku minofu yayikulu lero! Chitanipo kanthu tsopano ndikugonjetsa thupi la maloto anu!
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