Bodybuilderʻai: he lākou o ka ai, e ai anaʻano a me nā koi

He nui nā poʻeʻike i kaʻai bodybuilder huapalapala o ka ai ka pilikia. E malama i na mea i pono, e e kaupaona i nā i ka hailona o theories ma keia kumuhana. E noonoo oe i keia mea i kaʻai, a me ka aha i kona kānāwai.

ʻai kuka

Inā 'oe e seriously pū i ka hao, a me ka hana loa i kēlā me kēia workout, e pono e ike ia oe e hele mai i ka hale ka mea, aole ia e pau. Aia He He kūikawā ʻai no ka Muscle nuipa Recruitment no na kanaka a me na wahine. Wale nō i loko o ka hoʻok & ucirckû ia oe e pili ana i kona mau hulu makua pahu hopu e e achievable i loko o ka wā e hiki mai foreseeable.

Ka ulu a me ka Muscle ke ola e hiki ole me ka pono no kou kino. A, E e like me ka nui e, e hoomahuahua i ka nāʻiʻo kaʻai. Ma hope o nā mea a pau, poorly ulu nāʻiʻo e noi mai ana mamao poʻeʻuʻuku nā māhuaola ma mua o ka nui kekahi. Kanaka hoʻoponopono i kēia kaʻina hana ma nāʻaoʻao.

Ma ka kekahi lima, me ka unahiʻole, i, e ake paha oe e neʻe maila i loko o ka olelo akau paha ole, i ka mea ia manawa o kéu ka Muscle 'ia paha,ʻaʻole ia e hookahuli ai me ka momona. Ma waho aʻeo ia ka pālākiō, he mea he mea hana kapaia calipers. Me ia, e lawa ana 2 manawa i ka mahina. Nā hualoaʻa hōʻike i ka pakeneka o ka momona nuipa a. Inā na ana hana e lilo i loko o ka hale haʻuki, e loaa ike loea ikepili ka mea, i e hana i kekahi a me ka ia kanaka. Caliper mea hiki ke hōʻike 'ana i nā hualoaʻa o ka lākou o ke ahiahi, he mau millimeters ma ka puhaka.

i ka ho omaulia kumu o ke

Mākou hui i kēia kumumanaʻo i kona wahi o ka makemakika ho. Ike i ka pakeneka o ke kino ke kaupaona ana, a adipose'aʻaʻa, ka mea, he mama, e hoʻomaulia a me ka momona nuipa a. Ua Ua loaa ma ka mea subtraction. Maoli ai, keia helu nā mea a pau nenoai, nā loko, iwi a me ka oi. Naʻe, i kēia hopena hiki ke noke hoʻohana like me ka mea e hoike ana i ke Muscle.

Hana ana i ana i kekahi manawa, e pono e koho a hoomanao, ai ka hoohalike ana me ka hope o nā hualoaʻa. Inā ke kaumaha e hoʻololi, akā, i ke kaikea a koe ka ia, a laila,ʻaʻohe mea e brag e pili ana. Akā, i ka wa a ka bodybuilderʻai meaʻai AEeAaOA o ka akau kekahi, oe e koke hai pehea koke i ke kaupaonaʻana, e hele aku i ke aloha i ke kaikea-noa nui. Ke ku hopena e e kekahi 'i ka poe ilihuneʻai. Akā, i kēia mea like ka bodybuilder mea i pono.

anthropometric ana

An hana o he mau kanaka he 70 kg, a adipose'aʻaʻa i loko o 21%. Mākou e ke kēia ho:

• 70 * 0,21 = 14,7 (kahi 14,7 - i ka helu o kilograms o momona nuipa a);
• 70 - 14.7 = 55.3 (55.3 kilograms kahi - o ka huina dala o wīwī nuipa a).

A pau pono kīvila e hui me ka hoomahuahua i loko o Muscle nuipa a. Eia naʻe,ʻaʻole mau i ke kaʻina hana e hele ana i loko o ke ala e hiki aku i ka a mākou makemake. Inā 'aʻole' aʻole i lawa ka mahuaola, a e hooikaika oe e hana māluhiluhi, laila, i ka hopena, e lilo Muscle'aʻaʻa.

Inā e lilo aʻo ma ka hale, ana mea i ke aniani a me ka unahi. Inā ke kaumaha, aole ia e hoomahuahua, ia mea he hōʻailona ia o ka ai ka hewa. Ma ke aniani, e hiki ke ike, a Hoʻokolo ma ka pūhaka hopena o ko lākou mau hana.

Kuponoʻai no ka bodybuilders no ka nuipa a Recruitment hoʻomaka me ka wehewehena o ka ikehu waiwai io o kaʻai no ka lā. I ka huina helu o ka calories i hoʻohuiʻia i ka poʻe i hoʻoneoneoʻia ma kela la i keia workouts, a pau i ka ha awina.

E maopopo i ka kela la i keia e pono ai ke lawe ka lanakila o ka kūikawā papahana e hana online no ho.

hiʻohiʻona e e like penei Qualitatively ration:

• carbohydrate - 50%;
• kumuʻiʻo - 30%;
• momona - 20%.

Kekahi gram o ke kumuʻiʻo a me ka carbohydrate helu like 4 calories a me ka momona - 9 calories.

Ke i ka ho omaulia ma keia hihia, ua like penei. Inā ka kela la i keia koi o 2900 calories, laila, ma muli o ka pakeneka, ua imi i ka pono no ka:

• 1450 calories o carbohydrates, ka mahele ana i ka 4 = 362.5 nā huna no ka lā;
• 870 kumuʻiʻo calories, ka mahele ana i ka 4 = 217.5 nā huna;
• 580 momona calories, ka mahele ana i ka 9 = 64.4 nā huna.

ʻai

Ike i ka kela la i keiaʻai, e pono e haawi ia ma waena oʻai. ʻai no ka i ike no,ʻaʻole pono Muscle nuipa E e pono koho, akā, i nā lau nā māhele no ka lā. A me ka nui, me ka maikaʻi.

It E e kaʻikaʻiʻia ma ka manaʻo i ka mea muaʻai ma hope o ka workout e komo o kaʻai i i hōʻuluʻulu manaʻo wikiwiki ma mua o ka hapanui. No laila, i ke kaikea e e hoʻokoe 'ia mai i kēiaʻano hana.

Ma ka Internetʻoe ke loaʻa nui o ka papa, kahi calorie hōʻike. I wae ka poe i pihaʻi me ka lākou o ka bodybuildingʻai hoolako i nā huahana, i leie aku i ka waiwai i kaupaonaʻia. Ma ke kumu o ka 'ike no ua i.

Kēlā me kēiaʻai e komo i na māhuaola. Wahi hou oe e hoʻolālā no ka aina kakahiaka, a me ka aina awakea o ka aina awakea, a uuku - no ka aina awakea a me ka aui kī.

E huli i ka'aiaola waiwai o nā 'ana i kūpono a pau maʻalahi. I ka nabete lima, ka mea e ole hoi kaʻina hana. Pela ia mea i kēlā me kēia i mālama aku.

Koi i ka hoʻomaka o ka pono o kaʻai

I mea e ke hakuloli i ke kino no ka slimmingʻai bodybuilders a me ke kaupaonaʻana huapalapala e mau no ma ka liʻiliʻi 2 pule. E like me ka hana 'ia i kēia manawa, e nana i ka hopena.

Inā ke kaumaha waiwai mea ole, oe e hoomahuahua i kaʻai ana o carbohydrates ma ka hapalua, a me nā polokina - a me ka hapalua. Na ia hoike Ua pili i ka hihia o ke kaupaonaʻana o koʻu pomaikai ia ma muli o ke kaikea-noa nui.

A hiki ke kaupaona waiwai mai ka momona, E e loa hoʻokoe 'carbohydrates mai o nāʻanuʻu mau hope. ʻO ia E e hana ina i mua ka mea, ua pau pono, a laila, hoomaka ae la e hoomahuahua i ka pakeneka o ka momona.

He aha hiki ia i ka aina kakahiaka

E noonoo oe i kekahi mau koho i e pono e hoʻohana bodybuilder.

1. Kahi o nā polokina, oatmeal a me ka maiʻa.
2. Low-momona e eiooaa? Ka waiū, bran muffin a me ka uliuli kii onohi.
3. Kiliala, sēlū hua, hua a me ka chicory.
4. Casserole a me ka Appetizers.
5. Moa umauma, buckwheat a me ka waiu, a me kaʻalani kī.
6. Pipi, hua hae, Appetizers a me ka waiu.
7. Chops, kumuʻiʻo Haalulu iho, millet porridge.

Ka makamake nui bodybuilderʻai

Bodybuilders e ai ia mea,ʻaʻole like maʻamau kanaka. Hooloihiia pololi no ia mea unacceptable, no ka mea, i loko o ia mau manawa luku i ke kino o ka waiwai. Nolaila, i ka pono, eʻai pinepine.

Eaioiuo bodybuilders: kau o ka ai

Nā polokina iʻano nui loko mai o nā kēia huahana.

• iʻa;
• ai;
• hua;
• e eiooaa? me ka waiū;
• whey kumuʻiʻo.

Carbohydrates bodybuilders loaa mai:

• legumes;
• ka lau;
• hua;
• oatmeal;
• raiki;
• nulu'Īkalia;
• kiliala;
• uala.

Nā kumu o nā mea momona, e ia:

• olivaʻaila, sesame aila, linseed aila;
• 'alemona (ʻaʻole i pulehuia);
• hua kukui.

A huahana E e hoʻokoe '

Bodibildera i nā palapala i nā polokina e like me:

• momoma meaʻono;
• soybeans;
• Ka waiu a me kona huahana mea kiʻekiʻe ma ka momona;
• hookeai ai.

Of carbohydrates ua ole e waiho no ka mea kēia huahana.

• berena;
• Piʻihonua kuai lilo mai iloko o ka hale kūʻai;
• crackers;
• ʻai me ka kōpaʻa;
• ka meli;
• ono.

Papa ia ke kaikea a nā:

• margarine;
• i pulehuia ka aila;
• nō, koe wale no e like me Ke aeia'ku nei? ueo;
• Pōʻalimaʻai.

General koi

I mea,ʻaʻole e a no ka maluhiluhi oe ia oe iho i loko o makehewa ka hana aʻo i mea pinepine me ka malama ana i kekahi mau 'ʻai, ka mea mea kupono e pili ana me ia, i ka i kēia manaʻo kōkua.

1. No ka lākou o ka wīwī kino nuipa o calories ka lukuʻia, e kela aku kona nui ma mua o ka poe i hoolilo ia.
2. Meaʻai e komo i ka puu o ke kumuʻiʻo a me ka luna 'carbohydrates. Ka hope mea e pono ai ka loaa ana o ka ikaika, ka ikaika a me nāʻiʻo. I ka nui o nā mea momona a me ka hoʻokēʻai carbohydrates e e minimized.
3. Kela a me keia lā, inu 2 nā lika o a me ka wai hou aku. Ua ike makou i kaʻai bodybuilder i ka ai, kekahi 'ike no. Akā, he mea pono e hoakaka ia no hoi, a kūpono loliʻai ana, no ka mea, o ka 'âlapa na keʻano o ka hanaʻana a pau i oi, pili, a nui ka wai ua koi' ia no ka mea.
4. Ma hope o 2 mahina o ka puka ana, e loaa kumuʻiʻo kumukanawai. Cocktails lawe ma waena oʻai, i bedtime, a ma hope o ia, a ma hope o ka workout.
5. A pau nā palapala huahana E e loa hoʻokoe '.
6. Ua mea akaka i nā wikamina a me nā minelala hao mea lawa oleʻai no ka lākou o ka Muscle nuipa a. Fitness a bodybuilding i ka ia manawa i kauoha mai kiʻekiʻe physical haʻawina. Nolaila, he mea pono e lawe keu nā wikamina.
7. Meaʻai e e kiʻekiʻe-calorie. A laila, na mea a pau e e ke kemu pono.
8. Meaʻai e loaʻa i ka liʻiliʻi 6. A laila, i ka digestive nenoaia e ole e overloaded, e kahe i ke koko dala uuku mau o ka mahuaola i hānai na nāʻiʻo laila. At 3ʻai i ka waiwai, e hele mai i ka nui loa, a e deponizatsiya ma ka momona.