No ke aha la i ulu nāʻiʻo ma, pili workouts: 'ehaʻeha ka a me Kōkua

Loa pinepine mai poʻe limahana ma ka hale haʻuki, oe ke hoolohe mai i ka ninau: "No ke aha la e hana nei au i ke a kowali ae, a me na nāʻiʻo mai i ulu?" A i mea e pili ana i kekahi pūʻulu o nāʻiʻo - biceps, kaomi, sural, breech, etc. nā kumu no keia i e mau. akā, e pono no kekahi 'ano o ka Muscle a pau o ia mau mea. No laila, ua aʻo no ke aha la hiki ole hoʻonui Muscle nuipa a. nā aaiaoe a me nā kumu noonoo.

aaiaoe kumu

No ke aha la nāʻiʻo mai i ulu? Malia paha ia Aloha aaiaoe?. Ua ua ike ia i haku no nāʻano o nā olona, nāʻiʻo. Ka mea hiki ke maheleia i mau ano - oxidative a me glycolytic. Ka hope loa prone e? Anoe? Aiey. e hiki ke mahuahua palua a oi lakou. No laila, no ka poʻe nona nāʻiʻo Kīwala'ō glycolytic olona, aohe hoi kekahi hana e EII ni muscular kino.

Akā, inā 'oe i nui oxidative olona, a laila, i ka lākou o ka Muscle nuipa e i pilikia. A no ke aha la nāʻiʻo ulu lohi. Ka mea i oxidative olona, nui thinner, a me ko lakou waiwai, e hoomahuahua i ka mailuilu haalele. Muscle Recruitmentʻano papa hana? eaaaony no ka wa e noho ana o nīnūnē nā palapū i loaa olona, i hoʻokō ', akā, oxidative' ole hoʻopale loa i ka ma paʻi poino, a worsens no hoi i ke kulana.

Na hoailona i ua Kīwala'ō oxidative olona, i:

• nāʻiʻo i EII ni ole-uniformly, hoʻowahāwahāʻo ia e haawe;
• hoʻonuiʻia hoʻi nâ mea i hoʻokō ';
• weakly hoikeia ma hoolohi hookahi Muscle soreness (ʻeha ma nā nāʻiʻo, a ia lŘlŘ kekahi mau hola ma hope o ka workout) me ka mea wahie.

Pehea e lawelawe ia?

No laila, inā i ka pane i ka nīnau "ke kumu i ulu i ka bipi nāʻiʻo a me kekahi 'ē aʻe" i ke alo i loko o kou Muscle'aʻaʻa he nui helu o ka oxidative olona, ma laila nō nā pāʻoihana a hiki i kēia pilikia.

Ke aʻo mua ua ma muli o ka mea e hiki ole ai ka Muscle olona, e loli. He nolaila, e pono e hoomahuahua i ka helu ana o repetitions o ka hoʻokō 'ana i ka 14-20 (loaʻa ma luna). O ke kumu ho i ka mea i kekahi aʻo e e nona ma ka Hoʻohaku puluniu pae. A Muscle oxidative ikehu-mail keʻano o ka hanaʻana ma muli o aerobic glycolysis, i mea hiki wale ma kiʻekiʻe wahie.

Ka lua o ka olelo ua ma muli o ke kuhiakau i Muscle olona, hiki ke hoʻololi. A ina e hoomau i ka hana, manao no glycolytic Muscle (5-10 Rep), a laila, i nā hoopahaohao oxidative olona. Penei, ia mea pono e lńkou waena-huahelu Rep, e hana ana me ka nui ke kaumaha.

Ua koho e hahao i loko o ka hana pono a me ka hana - ia a pau hilinaʻi nui ma luna o ke kanaka.

carbohydrate pūnao

No ke aha lā nāʻiʻo mai i ulu kumu kekahi - māhuahua carbohydrate pūnao. Carbohydrate pūnao ua kapaia ka huli ana o carbohydrates i loko o ka ikaika. Ma Muscle glycogen mau waiwai i hōʻike mai iā ia i nā ikehu no kona maʻamau hana. I ka uku o keia, e loaa hou ka kanaka, a waiho genetically.

Ma awelika, me ka glycogen ke koe nō i loko o nā nāʻiʻo i hoopauia no hora. Inā ka pūnao ua mahuahua, i ka ikehu i pau ma hope wale nō 30-40 minuke. A laila, e kokua i ka hana, i ke kino hoʻomaka i ke kō ma adipose'aʻaʻa glycogen, monakō koko mai i ke koko a me na nāʻiʻo iho.

A ina oe nō aole oe i ike i ke kumu ulu nāʻiʻo o nā lākou kīkala, a laila, paha oe eʻaʻole i lawa ka calories no ka lōʻihi like 'ole o ka hana. Ka oi, pili i ka hoʻokō ', ka nui ikehu ua hoopauia. A kino i loko o ka wa e kaawale aku o ka glycogen loaa ole he hoʻonui i ka mahuahua ma ka Muscle nuipa a.

Ia mea,ʻaʻole e pono, nae, e e hookahuli ai i hoonuiia carbohydrate pūnao o ka momona - e Aloha loa okoa keʻano o ka hanaʻana. Mālama nui lipid pūnao mea kokoke ole ia ma luna o ka ulu o ka Muscle nuipa a, akā, ka mea e leie aku oe e koke mi kino.

Main hiʻona:

• hanana o hoolohi hookahi Muscle soreness ma haʻahaʻa wahie;
• kinoʻano ectomorphic (he loihi, wiwi ke kanaka ka meaʻaneʻane ole momona, ahu iho a me ka musculature ua poorly ulu).

Pehea e koho ia?

No ke aha la i ulu i ka lima nāʻiʻo i loko o kanaka me ka like pilikia? Ka mea i ko lakou kino i wale hiki ke loaa lawa ikehu. No laila, no ka mea, o ko lakou hana ana e e kaupalena 'ia 30-40 minuke o ka aʻo. Ka helu o nā hoʻokokoke mai i kekahi Muscle pae e mai mamua 3 manawa. Ua mea no hoi e pono ke hoʻonui i ka mokuāhana ma waena o hoʻopaʻa i ka ', aʻaʻole e komo i piha nona iho. Mai aʻo i loko o ke kakahiaka ia mea pono e haʻalele - i keia manawa he mea i ka lani kiekie loa carbohydrate pūnao.

A Hawaii pa alima

Akā, no ke aha la i ulu nāʻiʻo ma hope o hoʻokō '? Ke kumu paha e like penei. Aia i laila-kapaia Hawaii (Hawaii), he pa alima e hoike ana i ka helu o ka Muscle olona, i i hoʻohana 'ia i hoʻokō', no ka mai a pau o ia e hana i ka hana. Ua hilinaʻi nui ma luna o ka mokuna o ka hoʻokō 'pinepine': ka lalo ia mea, i ka inert olona, a me ka luna ma mua o - ka hou lākou me ia ma ke kaʻina hana. Eia naʻe,ʻaʻole hiki e hiki ke hana a pau o ko lākou helu ma kā mākou wahie.

Ke propulsion pa alima (DE) hiki e ikaika, lōpū paha mehana. Alaila, o ka nui o ka helu o ka puluniu, mai holo lākou, ka mea kiekie oia ka uku. DE mea he aaiaoe kāna moʻolelo, i hilinaʻi nui ma ka AaOIeIOUIeXAOAaIN o ka Central ko mākou hopohopo'ōnaehana a me na nāʻiʻo. A ina oe nō ike e ole e ulu umauma nāʻiʻo no ke aha la, alaila e hoʻoneʻe 'ia paha i ka mea a pau mea i loko o ka haʻahaʻa DE. Ka papa hōʻailona i kou pilikia i like keia kumu - ka haʻahaʻa mana hana ana a hiki i lōʻihi a me ka mea aʻo.

laau

A loaʻa mai mākou, no ke aha nāʻiʻo mai i ulu mai ka aʻo. Ano, e ka ike pehea e koho ia.

No ka poʻe i haʻahaʻa Hawaii huahelu i paipai no ka uuku ka leo aʻo: he palena iki helu o hoʻokokoke mai a me ka hoʻokō 'ana no Muscle hui. Akā, i kēia ha awina e e pinepine - 2-3 workouts kēlā me kēia waiho ma Muscle pae. Ka mea, e pono ke lawe, mai hemo pinepine. No ka laʻana, 5 pule o ka papa, i ukali ia e ka hebedoma o ke koena, hou 5 pule hoomaha, a no laila, ma luna o. D.

I ka helu o ka Muscle olona,

No ke aha la nāʻiʻo mai i ulu? ua ike o ke kula kālaimeaola ala, i ka mea, i haku no olona. A me ka nui o ia mau mea, no ka nui o ka Muscle iho. A e like me ka helu ana o kēia mau olona, - he anakahi o kekahi kanaka, a 'aʻole i hilinaʻi ma luna paha o ka kanaka e hana ma ka sport, ia mea e kahaha ko oukou naau i kekahi hooponopono iho i ke kūkulu Muscle wikiwiki ma mua o na mea e ae.

Ua, kanaka i ka kekahi kime pāʻani wale nō, a hiki ikaika ole e komo i loko o haʻuki. IeAUPIIe, IAa IO, kā lākou i lawa ke mea endomorphic paha mesomorphic. I ka Ia manawa, aia no na kanaka, ka poe nana e like dystrophic, akā, e hele i ka wa a ka mea, a hiki i ka hale haʻuki like lākou Muscle nuipa, piʻi pū. Ma keia hihia, ua hiki ke olelo e pili ana i ka nui helu o ke olona, a mai a hiki i keia wahi i ole ua hoʻohana.

I ka helu o ka Muscle olona, ua hilinaʻi nui ma aaiaoe predisposition. A ina e ho'āʻo i ka ike, no ke aha la i ulu nāʻiʻo o nā mea kaua, ia mea he hiki i ke kumu mea e lawa helu o ke olona. Ma ke ala, ina o ka Beritania o kekahi lima okoa mai ka mea 'ē aʻe anapuni o 1-2 knm, ka mea pono paha ia i PAaIEN o keia hana' ia, ka leo.

Medicine mea o ka Hawaii i ka helu o ka Muscle olona, a pau. Nolaila, Muscle nuipa a mahuahua i wahi ma ka lilo ana o nei poʻe wale nō. Inā mākou e hui hou a me ka haahaa Hawaii noiʻi, ka mea, e ia i ka nui pilikia no bodybuilders.

Na hoailona o ka uuku o ka nui Muscle olona,:

• disproportion ma waena o ka nui o ka Muscle a me ka ikaika i waiwai ai (kaomi i ka puu, a me kona mau lima a me ka umauma, e like me ka novice);
• ectomorphic anatomic hiʻona (ololi mau poohiwi, he wiwi iwi, etc.).

Ia auoiaea mai ka oihana

Inā e maopopo ke kumu nāʻiʻo mai i ulu, a laila ka mea, ka manawa e hoʻomaka i ke hoʻoponopono i ka pilikia. E hana i kēia, olalo e 'ē aʻe liʻiliʻi (2-3 mahina) manawa o ke aʻo i kekahi pūʻulu o Muscle hypertrophy - sarcoplasmic a me ka myofibrillar. Ma keia ha awina e e paa ana i loko o ke kaila o ka hoemiia aʻo. Ma hoʻokaʻawale kino i loko o nā lima i ka mea ia manawa, aole e e ole e pono - lawa o ka haawe ana, a ua loaa ia hoʻi a me ka umauma-poohiwi kāʻei.

Hormones hooponopono pūnao, a me ka mea i kuleana no ka kumuʻiʻo hoʻololi kemikala, a laila kū i ka ulu ana o Muscle'aʻaʻa. Bodybuilding ka papa kuhikuhiE hōmona mea testosterone. He mea ke poʻo kumu a mea androgen, a me ka mea kuleana no ka pinepine ', lōʻihi like' ole a me ka mämä holo o ka lāʻau anabolic keʻano o ka hanaʻana. Nolaila, haahaa testosterone e hiki ke pane i ka nīnau: ". No ke aha la i ulu nāʻiʻo o nā wāwae, pūhaka, a me ka pūʻulu"

Hōmona pae hilinaʻi ma luna o ka makahiki a me kēia 'ano. Aka hoi, ka mea i haule iho, a ala hou mai mawaho ololi. Penei, ma kiʻekiʻe physical haʻawina maoli he testosterone. ʻO kā mākou ia e'ōlelo mai kāʻia e mālama nui ka hana i hoʻokō i walaʻauʻana kino, e laʻa me deadlift a me squats.

Ua Ua manaoio aku i ka mea nui hormonal kēia lŘlŘ i loko o ka mua 40 minuke o ka aʻo, a ua paa ia ma keia pae no 2 lā. Inā hana hou ma mua o ka ke koho 'ia manawa, i ka testosterone ua maoli ai uhi pū catabolic hōmona.

Symptoms o haʻahaʻa testosterone:

• propensity i ke kaupaona poho a me ka nele o ka Muscle ka ulu ana;
• kaumaha waiwai i loko o ka luawai;
• lōʻihi Muscle ke ola (loa luhi, hooloihiia hoolohi hookahi Muscle soreness);
• a hiki ina ke kaumaha poho mea,ʻaʻole he ikaika Muscle ho'ākāka 'ana;
• momona hoʻokomo kālā ma ka pūhaka o ka huina thinness (i loko o keia hihia makemake i ka māhuahua estrogen).

E hoʻoponopono i kēia pilikia, e pono e hana walaʻauʻana kino me kekahi poe he uuku o repetitions (4-6) i ka lani kiekie loa wahie. I keia hoʻokō 'lōʻihi like' ole e e 45 minuke a me ka alapine (frequency) - ka lā a elua. Muscle pūʻulu i hoʻomaʻamaʻa hookahi o ka hebedoma 1.5-2 hamare? Aaeei i.

Haʻawina miostanina

Inā 'oe i ike, no ke aha la i ulu umauma nāʻiʻo, laila paha ke kumu myostatin - he kumuʻiʻo e inhibits ka ulu o ke Muscle'aʻaʻa. Keia waiwai ua manaoia e hōʻoia i hiki ole na nāʻiʻo ulu loa. Mai ke kino wahi o ke hoomaopopo, he overabundance o Muscle'aʻaʻa e like me ino me kaikea.

No kekahi kanaka, he mea ka mahuahua nui o ka myostatin. A laila, i ka ulu Muscle e e uhi pū nānā 'ole o ka' ole o ke kino, a pehea, pili e nooaai?. Penei, myostatin hana like me ka mea make maoli Muscle'aʻaʻa.

Symptoms:

• kokololio emi ma ka Muscle;
• muscular dystrophy;
• ka nele o ka Muscle ka ulu ana i loko o nooaai kekahi pinepine ', a hiki i ka loa i ka pono a me ka' O ke kaulikeʻai.

He aha e hana ma keia hihia?

Hakuʻole i kekahi i kūpono i hiki aeie i ka? Iecaianoaaiiie o myostatin. Aka, e like me ka hopena o ka 'epekema ho okolohua ke hoike ia a eia i hoounauna hiki ke hoʻoponopono i ka pilikia.

Mākou Ua noonoo ke aha nāʻiʻo mai i ulu congenital kumu. Ano, e noonoo i ka hewa o ke aʻo kaʻina hana, a hiki i keia kŰia.

I ka 90% o ka hoopii, o ka nele o ka Muscle ka ulu ana i ke wehewehe e lawa omo o calories. I mea e ke kino ke malama i kouʻikena kaumaha, ka mea nele i ka hana i ho'ākāka 'nui o ka ikaika. Keia helu ua kapaia ka OSI - BMR. Kēlā me kēia kanaka i kona mau huahelu, e like me ka mea hilinaʻi nui ma luna o ka makahiki, physical haʻawina, kino ke kaupaonaʻana, a pēlā aku, Inā e hoʻopau poʻeʻuʻuku calories ma mua o ka PSI, ka mea e alakai i ke kaupaonaʻana poho, a me keia poho o ka Muscle. Inā he kanaka i pau ai oi PSI ma mua o koi 'ia, a laila, e hoʻonui i ka kaumaha.

I ka nele o ka pono nui o ka calories, penei, i e ke kumu ia oe e kahaha, "No ke aha la Muscle ikaika ua ole e ulu ana?"

E maopopo i ka pilikia, e pono mua huli mai ehia na calories ke kino pono. E hana i kēia, e ke pili i ka i kāinoaʻia dietitian, ka mea ole wale hai i ka nui o ikehu i ke kino pono, akā, i kōkua i ka unuhi i ka 'ike no. A i 'ole hoʻohana i ka nui helu o a ianoiyuaa a? Ueony i ka ho omaulia ki ina hana like, e like me ka Harris-Benedict helu kaulike, a me ka ike i ka hopena oe ia oe iho.

Kona hoi ana i ko makou manao, ua e hoailona oukou ia ia mea e pono e hoʻohana i ka nui nui ma mua o kou hoolilo e hoonui Muscle nuipa a. A e aho, hui aku 500 calories. He ka huina o ka ikehu i ka kino pono kēlā lā, e kūkulu Muscle'aʻaʻa. Ie o ka pono, e hoʻouka hou aku au OSI 500, a ma muli ia o ka kūpono huahelu, e hoʻomaulia i kaʻai.

ka'ākau huahana

Eia naʻe, hiki ina e pono e hoʻomaulia i ka helu ana o calories, e hiki ole. Ma ka hewa i waeia o kaʻai i ke kino ke hoʻomaka kahi kūkulu Muscle, hale kūʻai momona.

E hana no lakou iho i ka 'ike no akau, e pono e hala ole e pili ana i ka kumuʻiʻo, momona a me carbohydrates (BZHU) pono e hoonui Muscle pehea. ua noonoo BZHU e pono ai lākiō like penei: 30-20-50. Penei, 30% o ka huinaʻai e e nā polokina 20% - bipi kūpaluʻia, 50% - carbohydrates.

Laʻana o ka i ka ho omaulia mea like penei. Ina i kou OSI ka 3000 calories, laila:

• 30% o ka huina dala i 900 calories o ke kumuʻiʻo. E ho oka awale i kēia helu ma ka 4 (like kcal no gram kumuʻiʻo) a loaa 225 g. Kumuʻiʻo no ka lā.
• 20% - 600 kcal momona. Mākou i puunaue i ko lakou 9, a ua loaa ka 67 g. Momona no ka lā.
• 50% - 1500 kcal carbohydrates. E ho oka awale ka 4 a me ka loaa 375

Alapine (frequency) o ka meaʻaiʻai ana

Akā, inā e hālāwai a pau i ka luna i hoike ia kōkua, a me he mea ole keia, no ke aha la i ulu kou nāʻiʻo ma hope o workouts? Aia o kekahi kumu, a ua i pili i ka kino. Ka mea i ka "wā" a me ka "pehea ka nui o"ʻoe eʻai,ʻaʻole emi nui ma mua o ka "mea". Ekolu meaʻai i ka lā ua hele. Kauka i hoike ia pinepine akā, uukuʻai hōʻeleu i pūnao, hiki mahuahua i ka hiki ana o ka meaola i ka poino, a mahuahua kona kaumaha.

Penei, ia mea pono e lawe kākau i emi malalo o 6 manawa i mauʻanuʻu. He maikaʻi ina mea a pau 6 kela la i keia hookauwa ole ai lakou e ia i ka ia calorie maʻiʻo. O ka papa, i na olelo o kēia ola ia mea unrealistic, akā, inā 'oe i kekahi wahi hana a me ka pana aku au i manawa ma ka hopena pule, e hiki holoholona i meaʻai māmā a me nā meaʻai no ka hebedoma holoʻokoʻa. A no ka poe i hiki ole e ia, he mea he maikaʻi pāʻoihana - i ka läÿau, o ka haʻuki. No kaʻai ke hoʻololi e hoonui Muscle nuipa a, aohe mea maikaʻi kumuʻiʻo Haalulu iho. A me ka hoomakaukau ana i ka mea i loa na mea - e, e ole i kekahi mau spoonfuls o me ka pauka, waiwai i loko o ka wai. IeAUPIIe, IAa IO i ka 1 hapa o keia läÿau, mea e pili ana 600 kcal, oia hoi o ka nui dala o ke kumuʻiʻo.

No ke aha la i ulu nāʻiʻo i hoʻokō ', ina ka ai a me ka aaiaoe? A pau pono?

Eia kekahi mau rula e pono e malama me ka ole, ina e makemake, e kūkulu Muscle:

1. Malama ana i ka wai koena i loko o ke kino. Ka mea, he mea e pono ia ia i ole haha aku i ka pono no ka loli i ke aʻo lā, a ma ka mea maʻamau. Pakahi aku la ia, i kēia wahi mea nui i ka poe e haʻuki kumukanawai a (e laʻa me, creatine), e like me ka mea, he hoʻonui ai i ka wehe 'ana o ka wai mai ke kino. E hoʻoponopono i ka pilikia paʻa lawe i ka omole o ka wai.
2. Mai poina i ka kino pono koena. Nāʻiʻo mai i ulu ma ka workout. Ma ke kue, ka mea i poino, a hoihoi hou ia, a mahuahua ma ka kaʻina hana o ka hoʻomaha. No laila, mai hele aku i ka hale haʻuki hoi pinepine.
3. E ho'āʻo e kiʻi ana ka hiamoe. Kēia'ikamu ua pololei e pili ana i ka mea mua kekahi, a mea i emi nui.
4. E hōʻoia i kaʻai ma hope o ka workout. It e ia i piha hapa me ka maʻiʻo kiʻekiʻe o ke kumuʻiʻo.

Ma ka hopena, ua e hoailona oukou i ka loa, he pono ole ke kumu no ka nele o ka Muscle ka ulu ana o ka hewa koho o ke kino no ka aʻo 'ole hewa lākou mau manaʻo. No laila, ma mua e nana aku no ka mea kumu o ka hoʻokō 'ole', e pono e eʻoiaʻiʻo e huli hana na mea a pau pono.