Mana i ke kaupaona ana. kino polokalamu no ke kaupaona 'ia paha

Muli o kona kulana pinepine kanaka mai e ike ia no kou kino - i ke ki i ka pomaikai. Aʻo, o ka papa, nui, akā, ka mea, i loko o ka lua wahi. He aha e ia i ka pono kino ma ke kaupaona? Kēia mākou e e kūkākūkā.

pono kīvila kanaka lula

Ano, ke ho'āʻo i ka oi maopopo a me ka concise ke hai aku ia oe e pili ana i na kumu mua loa nui ia e hahai ma kaʻai me ka ahakanaka ku bodybuilding. Mua o nā mea a pau, e ike i ka mea i loko o aʻo, oe e luku i kou nāʻiʻo kahi o ka lulu ia. Ko lakou ulu ana i ke ola (i ka loa ma ka moeuhane), e noi ana i ka puu o ka ikehu no keia kaʻina. Where aole keia ikehu hele mai, mai? O ka holo ana, mai o kaʻai. hoomaka ae la kou nāʻiʻo e mahuahua ma ka buke, ka mea pono mua e hana ino aku ia (mea a mākou e hana nei i loko o ke keʻena), a ma hope o - e lawa i ka lawa nui o ka ai-kapaia hale pono hana (nā polokina) a me ka ikehu (carbohydrates).

He oluolu ke koho ia no ka Muscle ka ulu ana e pono ai ka liki ole ka mahuaola, a no laila ia mea nui, e kiʻi hou aku calories ma mua o kou kuni i ka mea i loko o ka lā. O ka holo ana, pono e kaʻai pono, no ka mea,ʻaʻole hookeai ai, e kōkuaʻaneʻi.

He aha ka ka huina o calories oe Pono e loaʻa ka 'âlapa i mea i loko o ke kaʻina hana o ka Recruitment o Muscle nuipa a? Ke pane Ua puni hoʻi: kou kino kaumaha x 30 + 500. Eia ka he mea haʻilula. No kekahi laʻana, ina e kaupaona 70 kg, oe eʻai i kekahi i kela la 'aelike 70 m 30 + 500 = 2900 calories. Moreʻai - oi wā e kū ana. He mea oiaio.

kinoʻAno

Mana a hiki i ka nuipa a hiki ole e paʻa, no ka mea, ua mea a pauʻokoʻa. E like me oe i ike, eia 3 kino type: ectomorph, mesomorph a me ka endomorph. Mesomorphy (meakino type) vyshenapisannogo maikaʻi noaia. Lean ectomorph hiki maluhia kiola ma 1000 ma mua o 500 calories, no ka mea, ua i kekahi kanaka i ka loa hoʻokēʻai pūnao. Like no ka endomorphs (wehewehe aku ma kekahi kokololio kau o ke kino momona), e like ia me ka 'âlapa pono ia e oi lehulehu i ka pono o carbohydrates a me nā bipi kūpaluʻia (ia mea i makemake loa ia kń kā lākouʻai ana i loko o ke ahiahi), a ua emi i ka ai, mai 500 a hiki i 200-300 calories. No ka 'ike hou aku iʻai hoʻi, a mākou e hoʻomau.

Ka huliāmahi o ka mahuaola

It Ka nani ola kumuhana. E nana a puni kēia manawa oo obese kanaka eʻai he nui loa junk ka ai, e waihoia ma ka momona. Pehea e pale aku i kēia? Mua o nā mea a pau, pau, eʻaiʻoukou hoʻokēʻaiʻana i kaʻai a me ka mea haku (1-2 manawa i ka mahina, e hiki ai, o ka papa, akā, e ike i ka ana), e like me ka lawe i ka mooolelo o ka loa e like me ke ano o ka mahuaola. Health no ka Muscle nuipa a (ka mea, ua hoʻonohoʻia) e iloko o ka kēia:

• Nā polokina - 20-30%.
• Carbohydrates - 50-60%.
• Momona - 10-20%.

Next, ke lawe i ka pilina nana, kela mea keia mea o ka luna eiiiiiaiou, e like me ke koho 'ia mea me ka helu i loaʻa i kekahi polokalamu no ka nuipa a Recruitment.

Kumuʻiʻo (kumuʻiʻo)

Mai poina i ka kumuʻiʻo - he nui hale hihia no kou nāʻiʻo. E hoʻomanaʻoʻoukou i ka holoholona kumuʻiʻo (ole kumuʻiʻo) ka nui maikaʻi e kanu ma luna-mea e like ai i ka'aminoʻakika i poe ikaika no lakou. Nui 'ike: ka nui o ke kumuʻiʻo ka lukuʻia, e like me 2 nā huna (hiki e he uuku oi) no 1 kg o ke kaupaonaʻana. Wale i keia hihia ia e māhuahua ai ka ulu o kou nāʻiʻo. Sports kino no ka ke kaupaona 'ia paha, e kōkua e mai no ka nalowale dala o ke kumuʻiʻo ina oe e hiki ke hoʻopau i ka pono nui o ka maoli ka ai.

carbohydrates

E hele mai ia. Carbohydrates nō ka mea maikaʻi loa ka ikehu kumu. Mākou manaʻo i kou hoomanao i ka loa nui loina i loko o kaʻai: e pono e kiʻi hou ikehu ma mua o ua hoolilo ia i ka lā. Wale 'inideka 50-60% carbohydrates i loko o kaʻai e, ua kamailio e pili ana i ka waiwai o keia nutrient. I ka rula, aole loa no auanei 2 manawa oi aku ma mua o ke kumuʻiʻo, 3.5-4 nā huna no 1 kg o ke kino ke kaumaha. Ua mea waiwai 'ana i kumumanaʻo mea me ia e pili ana i ka mea hookahi moʻolelo like me na nā polokina (i ke alo o ka holoholona a me ka mea kanu), no ka mea, carbohydrates, ua māheleʻia i loko o na mea (ua ouo) a me ka luna' (nulu'Īkalia, kiliala). Mua, ma ka huli, i ka nui ua lele akula nō o ka insulina, no ka mea ke kemu ma ke kino loa koke. He pinepine hiki aku ai i ka hoʻomāhuahua o subcutaneous momona.

No ke aha lā hoʻi i ka hewa ai meaʻala (nae, hua i waiwai i loko o nā wikamina a me ka puluniu, a no ia mea, hiki ole ke malama ole) Ano, e ike. Complex carbohydrates, ma ka mea ku ole, i lawa ke kemu lohi (kekahi mau hola), a E ho oku ui ke kiʻekiʻe o kūhohonu loa i ke kino a me ka pono ikehu.

kona kaikea a

Mana e kaupaona ana (a me ka maloʻoʻana) pono pono nā bipi kūpaluʻia. Ko lakou wa e kaawale aku e olelo hooweliweli aku i kou ola pilikia. Like i loko o kekahi palapala hoopii, eia 2 ke ano o na nutrient: paʻa kūhohonu loa (lard, margarine, bata) a me ka unsaturated (ʻai i ka momona,, iʻa) momoma nāʻakika. Ke kahiko E ole e oi ma mua o ka hapaha o ka heluna momona i loko o kaʻai. ʻai hou ia, i mea waiwai ma ka Omega-3, normalizing pūnao a hoonui ae i ka functioning o ka naau.

I ka mea e maikaʻi e ai ai, a ma ka mea?

Fractional mana - i ke ki i ka pomaikai. Inā 5-6 manawa oe Wāwahiʻai i ka lā, ka mea e hōʻeleu i ke kino o ka pūnao, e kōkua ana iā ia, e aho ka hoʻokemu ka mahuaola a me ka hōʻoi 'i ka momona ahi keʻano o ka hanaʻana. Oia i hoʻokokoke mai e ka hoʻokemu hou kumuʻiʻo, i mea no laila, pono nāʻiʻo.

ʻai no ka ke kaupaona 'ia paha e maopopo haawi i ka ai a pau e pono ai ma ko makou kino i like na hapa. E hoomanao i ka wā i kēia kumu o rula: carbohydrates i mau e haule ana ma ka laina ( 'o ia hoʻi ka hailona emi mai i loko o ke kakahiaka, a ma ke ahiahi), a me ka kumuʻiʻo (kumuʻiʻo) - ma ka pololei o ka laina (ka mea e e hoʻopau i like'āpana i ka lā). 'O kēia ka gula rula o ka bodybuilding. Pakahi aku la ia nui carbohydrate ke hoʻoukaʻia ma mua, a ma hope o ke kaupaonaʻana aʻo, mai ke kino pono he nui nui o ka ikaika. No laila mea e ia i kaʻai no ka bulking? Lalo mea he hemolele hoʻohālike:

- 2 3 pau hua a me ka hua 'oiaʻiʻo ma loko + 100 g. Oatmeal (hiki i kukui a me ka waina maloʻo);

- 250 g. O ke kāpili ma luna (durum) / kiliala (raiki, buckwheat) + 200 g. O ka steak / moa umauma +ʻai;

- 200 g. O ka laiki + iʻa / wīwī ai +ʻai;

- 200 g. Maka moa umauma;

- 200 g. O ka bata / casein lama hoʻohuihui.

I ka mea ua loaa ia massonabor. I ka rula, e like me kaʻai, e hoopii i kekahiʻano o ka 'âlapa. He aha e mākou kiʻi? Ma ke kakahiaka o ke kino Hoʻoili aʻela ka pono kumuʻiʻo-carbohydrate läÿau, e pale aku catabolism a OOOXO lāʻau anabolic naoh.

Hoʻokō 'E maikaʻi loa e ma waena o elua a me ekoluʻai. I mea e hoola Muscle glycogen a me ka insulina ana ka hana i loko o ka lumi, e hiki inu kekahi carbohydrate kea.

Ma kaʻai mau hope hoʻokoe 'carbohydrates. I ka papa kuhikuhiE pulakaumaka hina ma luna o nā nā polokina.

E pakahi aku la ia makemake e kālele ana ma luna o ka lima o ka palaoa (ma mua e hele ana i ka moe). E eiooaa? Ka waiū a me ka lama hoʻohuihui e haku o casein (ka ai-kapaia lohi kumuʻiʻo) e leie aku oe, e hōʻole i ka catabolism i loko o ke kino i ka hiamoe, e like me kūhohonu loa i kou nāʻiʻo i nā pono hale pono hana.

I ka mea ua loaa ia no kou kino polokalamu no ke kaupaona 'ia paha. Mai poina e pili ana i ka wai (ole-carbonated), no ka mea, e like me ka ilihune dehydration i loko o nā nāʻiʻo 'aʻole hoʻi ia i ke ola kaʻina. Golden Rule 1 hano o ka wai no 30 kg o ke kino ke kaumaha.

Weight waiwai no ka wahine, ka meaʻai a nui coincides me ka paipai i na kanaka, aia no he uuku kaumaha. Mua, i ka nani keka mea me ka nui loa haʻahaʻa testosterone pae i loko o ke koko. Ka lua, ka mea pono, e loaa ia lakou ka emi calories (1500 kcal no 50 kg kino paona), a nolaila, he nui maʻalahi e wāwahi i. A pau nā kumu i mālama 'ia.

Sports kino no ka ke kaupaona 'ia paha

Nui na malihini, e overestimate ia. Holo nōhie, no ka poe kanaka, ka poe kaupaona 70-75 kg, he mea uuku wahi i loko o ka lawe hou ka mana. O ke kumu ho i ka mea i 140-160 nā huna o ke kumuʻiʻo a me 250-300 nā huna o carbohydrates oluolu ka hoʻohana me ka maoli ka ai. O ka holo ana, a me ka gradual mahuahua ma ka pono o ke kino ke kaupaonaʻana (ma 85 kg) Ua koi 'ia i ka hailona hou ka mahuaola. He aha haʻuki kino mea maikaʻi no ka ho onui ana wīwī Muscle? Kēia lāʻau lapaʻau (Whey) kumuʻiʻo. Kēia kumuʻiʻo kumukanawai a mea maikaʻi no ka hiki aku ma hope o ka workout, e like me ia ma ke kakahiaka, i ka wa a ke kino eʻike piʻi ka ikehu nele.

E like me ka rula, laekahi Manufacturers mai a puni ke ao nei (kaʻoi loa no kou kino i ka, Dymatize, o BSN) mea e kiʻekiʻe-kona mea e like me nā huahana me ka pakeneka o ke kumuʻiʻo maʻiʻo i ka 90%.

No emi hanohano o ka gainer. Kēia carbohydrate a me ka kumuʻiʻo kumukanawai a kōkua compensate ikehu poho ma hope aʻo (100% loaa mea wale nō e hiki ma hope o ka piha me ka palaoa, ma 40-90 minuke ma hope o ka hale haʻuki).

Next ma ka papa inoa o creatine monohydrate. Kēia waiwai kōkua e hoonui i ka ikaika a me ka nohona ma Muscle nuipa a pae. BCAA mea he maikaʻi i waeʻia, e lawe i, a ma hope o ke kaupaonaʻana aʻo like pale catabolism i loko o ke kino.

Sports kino ke kōkuaʻoe i ka hoʻokō 'ana aku i ka hope loa pahuhopu. Akā, mai manaʻo i ia mea he piha pani no maoli ai. Aole loa mai ia. Hoi i noonoo ai i ke kaka. No laila, me nā paʻi hua - keia mea he pono ole ka ai, a me ka holika - ia haʻuki kumukanawai. I ka ke kumu mau mea ia ia i ka haeʻai i meaʻoiaʻiʻo, e hiki ai i ka paka i ka lākou o ka Muscle nuipa a. Sports kino, e kiaʻi nō wale nō i kēia kaʻina hana ma 5-15%.

lāʻau anabolic steroid

Anabolic steroid i pharmacological Luna i mimic i ka hana o ke kane ke keka hōmona testosterone. Ka mea, ae kumuʻiʻo hoʻololi kemikala e hōʻeleu i (kumuʻiʻo) i loko o ke keena, ma o na la Muscle hypertrophy (lāʻau anabolic kaʻina). Eia hou, ka mea, me ka nui loa oia i ka loaa manawa, emi ke kanawai o catabolic hormones, a lūlū aku iā pūnao. O ka holo ana, i kēia mau waiwai ae loa koke kūkulu Muscle nuipa a. Aka hoi, i ka hoʻohana 'ana o ia mau mea paahana entailsʻaoʻao' ole (akepaa pilikia, hormonal e hemahema, testicular atrophy, masculinization a me na mea e ae), a lailaʻoe e mau ana e hoomakaukau ai no ka manao infliction o ka ino i ke kino, ina e hoʻoholo e lawe i kēia ala.

Kino Program no ka mea i ana i ka nui o ka loa a pau 'oihana bodybuilders nā steroid i, a no ia mea, e ole e hooluolu ia oe iho me ka illusions wahahee e pili ana i ka nui kino me ke komo o ka doping.

pono kīvila kanaka lula

Hōʻuluʻulu i nā mea a pau o ka luna, ua kuhikuhi mai i ke kumu nui i loko o kaʻai:

1. oe Pono e hana i ka maikaʻi caloric koena no ka ulu qualitative.
2. Hapa ikiʻai i loko o 5-6ʻai.
3. E haule 1 kg o ke kino ke kaupaonaʻana 2-2.5 g. kumuʻiʻo, 3.5-4 g. o ka carbohydrate a me 1 g. o ka momona.
4. Ke makakoho o ka holoholona kumuʻiʻo, eiiieaena carbohydrates a me unsaturated momoma nāʻakika, e like meʻai waiwai i loko o ka Omega-3.
5. E ka carbohydrate ke hoʻoukaʻia ma mua, a ma hope aʻo.
6. Carbohydrates E mau hele aku no ka haule laina, kumuʻiʻo - ma ka pololei o ka laina.
7. Pale na mea carbohydrates a me ka hoʻokēʻai ai.
8. Oe ke hoʻohui haʻuki kino i loko o kaʻai, akā, mai overdo ia, hana pololei i ka kūlohelohe huahana.
9. E inu nui o ka wai.
10. Anabolic steroid i oia i kou mana, e kaumaha i manawa, akā, malama kaupaona i nā pros a me Con mua oe hoʻomaka lawe ia lakou.

ka hopena

Waiwai Muscle nuipa mea,ʻaʻole like paʻakikī e like me ka mea āu i mua kilohi. Moreʻai - hou lilo. Inā 'oe e ole ulu ma ka nuipa a, hoʻonui i ka nui o ka ai ka lukuʻia (oi carbohydrate a me ka kumuʻiʻo). Inā 'oe i ka hoʻomaka' ana eʻau me ka momona, ho'ēmi i calorie. It Aloha loa noonoo ole. Luna, ua ho'ākāka 'ia ma mākou i nā lāliʻi o ka a pono i kekahi polokalamu no ka nuipa Recruitment. Pōmaikaʻi iāʻoe i ka hoʻokō 'ana aku i kou mau pahu hopu!