Pehea e loaa ke kaupaonaʻana lahilahi kekahi kanaka: aʻo polokalamu. Pehea e loaa Muscle nuipa hudomu

Pehea e loaa ke kaupaonaʻana lahilahi kekahi kanaka? Pinepine, e like me ka nīnau noi ma na mea he nui, eia kekahi poe i pono e pili ana i kā lākou mau helehelena. Pehea e hoʻomaopopo i kēia makemake? E heluhelu e pili ana i nui nuances massonabora hope i loko o kēia 'atikala.

Nui o ke kino

Pehea e loaa ke kaupaonaʻana lahilahi kekahi? Ua hana ia na keiki kāne i pana aku au i nā hola hana i loko o ke keʻena, depleting i kou kino i loko o alualu ana i ka nui kino. Aka hoi Power mau loa dismissive mea, hoʻohana 'ana i kekahi i ka hewa ka ai, a me ka nele o ka mea a pau. E hoʻomanaʻo i ka ulu ana o kou nāʻiʻo hilinaʻi nui ma luna o ka pono a me ka nui o ka meaʻaiʻai ana. ʻO ia pili i ka maʻamau kaumaha 'ia paha i' aʻole helu ' i mahuahua ma ka Muscle nuipa a. Ma keia 'atikala, ua lawe i ka pilina nana i ka mea, i ka manawa mua,ʻo ia hoʻi, he mea ulu ma ka nui o kou nāʻiʻo.

Muscle ulu mea he 'ano o nā kumu waiwai-mālama nui kaʻina hana no a oe hemahema ikehu (carbohydrates) a kukulu pono hana (nā polokina). Not paakiki ke koho ia no ka ulu hōʻeleu i koi i ka loaʻa pākeu o calories. Ke makakoho kuhikuhi ana o ka noho i ka loa calories e e maoli ai kahi o ka haʻuki ai, a mākou e uhi hope. Pehea e kūkulu Muscle lahilahi kekahi kanaka? Ectomorphs - mea he kū hoʻokahiʻano o kanaka, ka poe i ka loa hookeai pūnao (pūnao). E kūkulu hou Muscle olona, Pono keu calories, i ka nui o ka i hiki ke ho omaulia ma ka kēia haʻilula: kou kaumaha m 30 + 500. No ka kekahi laʻana, e kaupaona 70 kg. A laila, pono hoʻohana oe 70 m 30 + 500 = 2500 calories, a e wini kakala Muscle ulu ana keʻano o ka hanaʻana.

Ka huliāmahi o ka mahuaola

Ka huliāmahi kēia o nā polokina, i ka momona, a me nā carbohydrates i loko o kaʻai - e Aloha nō he nui wahi i loko o kaʻai. Ka buke o ka subcutaneous momona hilinaʻi nui ma luna o ka lākiō o kēia mau ka mahuaola. Pehea e loaa ke kaupaonaʻana lahilahi kekahi kanaka? E hoʻomanaʻoʻoe i ka kēia mau pilina, a e kōkuaʻoe e kū ai i ka pahu hopu.

• Kumuʻiʻo - 25-30%.
• Carbohydrates - 50-60%.
• Momona - 10-15%.

Ano, ke hai aku ia i iki aku. Nā polokina e hele mai i ka holoholona (ʻai, ka iʻa, hua) a me kanu (nā polokina mai kiliala, hua pisetakia, a me na mea e ae). Ua mea waiwai i olelo ia i mea nui healthier ma muli o ka maikaʻi 'ia paha o'aminoʻakika ka mua. Carbohydrates e kali (nā 'ano o nā kiliala, nulu'Īkalia) a me ka hoʻokēʻai (mea ono ia). Ka mua, ma ka huli, ke kemu ma ke kino no ka lōʻihi manawa, malama ana kona mana no ka lōʻihi manawa (3-5 hola). Fast carbohydrates koke hoala mai i ke koko kō 'ilikai, a no laila, ka hapanui o ka waihoia ma ke kino momona. Kēia mea ho'āpono ka hiki aku o carbohydrates ma hope o ka workout i loko o ke kakahiaka, i ka wa a ke kino i loko o ka ikehu nele. Ma nā manawa, e mea pono e kālele ana ma luna o ka luna '(lohi) "lanahu".

Eia hoi, i ka momona, i paʻa kūhohonu loa (lard, margarine, bata) a me ka unsaturated (nō hoʻi kaʻaila, hua yolks). Ka mua - ka "ino" bipi kūpaluʻia mai,ʻaʻole no ka pono a nui i ke kino. Unsaturated - He mea momona "pono" i i koi 'ia e ia i loko o ka kela la ration o kela a me keia. Ka mea, i ka maikaʻi ia ma ka papa naʻau, normalize pūnao, a ae oe, e malama a pau kino keʻano o ka hanaʻana maʻamau. Eia ka ka lākiō BZHU pono hui pu iho la i ke kaumaha i ia no ka poe hewa. E hele i ka mea e hiki mai ana'ikamu.

Kākauʻana i loko o kou kino

I ka wa ia mea maikaʻi, e hoʻohana? I ke kakahiaka, e hiki ai na mea carbohydrates (hua, mea ala, inu Piʻihonua), a e hoʻopiha i ka po kāki o kou kino. Ma ka hiamoe, ua lilo loa i ka hailona o ka ikehu, waiho e hōʻoia 'ia na keʻano o ka hanaʻana a pau i hana i loko o mākou kino. Kekahi e mai poina e pili ana i nā polokina i mea nui hale ālai 'no ka Muscle. Iloko o ka lā Ua kuapo luna 'carbohydrates a me kumuʻiʻo. Loa nui nō nā meaʻai ma mua, a ma hope o hoʻokō, ka wā e pono e hana i carbohydrate ukana, a no ka replenishment o ka ikehu, niioaaonoaaiii. Ma ke ahiahi dala o carbohydrates E e ke kiʻekiʻe o hoemi i ka palena iki.

Nā polokina, ma ka mea ku ole, ma ka lā e hoʻopau i like'āpana. Ma mua o ka hele ana i ka moe, ia mea i makemake loa ia ai i ka haʻahaʻa-momona e eiooaa? Ka waiū a me casein inu lama hoʻohuihui. Kēia kumuʻiʻo Ua hoʻokuʻuʻia lohi i loko o kou kino, hikiʻole i ka catabolic keʻano o ka hanaʻana. Pehea e loaa ke kaupaonaʻana lahilahi kekahi kanaka? Pili i ka mea ma luna o nā loina, mea maopopo leʻa, e kōkuaʻoe i loko o ka manaʻo o ka lāʻau anabolic mau hana. Next, ke noonoo i ka helu o ka hikiʻai.

ʻai №1

Me Kinohi maikaʻi no ka ectomorph hui type, i mea maopopo hoailona endomorphs (ka welelau o, e kau aku Muscle).

1. Breakfast. 2 pau hua + apana wholemeal berena + 100g + oatmeal aniani o ka wai / kope kiaha.
2. Ka 'aina awakea. 150-200 g. O ka laiki / buckwheat / nulu'Īkalia / pulehu uala + 200g moa umauma +ʻai.
3. Auina la kī. Hua pisetakia / hua / Hawaii me ka waiū a me ka Hama.
4. ʻaina awakea. Fish / wīwī ai +ʻai.
5. Ma mua o ka hele ana i kahi moe. Casein lama hoʻohuihui / g. 250 momona-noa yogurt.

I kekahi manawa, i kēiaʻai i hana i kekahi bodybuilder "gula au" Franko Kolombo. Mau kanaka, o ka papa, i mea a lakou e olelo aku. Pehea e loaa Muscle nuipa a lahilahi kekahi? Huakaʻi pono, hiamoe 7-8 hola, a laila, hahai i kēiaʻai, aka ua hōʻike hewa no beginners ma bodybuilding.

ʻai №2

I kekahiʻai i ka apana uuku na waiwai, a no ia mea, maikaʻi no ka "maʻemaʻe" ectomorphs i ua haawi nui paakiki ke kaupaonaʻana o koʻu pomaikai ia. Muscle kau no ka lahilahi kā mea mau i ka hooweliweli ae i ko hana, akā, me ka kahua hoʻonohonohoʻana aʻo, pono no kou kino, a kń i ka hewaʻano ka mea, ua ike lea ia e hiki ke loaʻa ai maikaʻi loa nā hualoaʻa.

1. Breakfast. 150 g. O ka oatmeal waina maloʻo / 5 kahi hua 'oiaʻiʻo ma loko a me ka yolk + 1 aniani o ka wai / kope kiaha.
2. Ka 'aina awakea. Kumuʻiʻo Haalulu iho.
3. Ka 'aina awakea. 150 g. O ka raiki / buckwheat / kāpili ma luna + steak / moa umauma +ʻai.
4. I ka lua o kaʻaina awakea. Ai me ka nulu'Īkalia, moa a me kaʻai iā + he aniani o ka wai.
5. ʻaina awakea. Lean ai / ia / hua 'oiaʻiʻo ma loko +ʻai.
6. Ma mua o ka hele ana i kahi moe. Casein lama hoʻohuihui / 250 g. O ka waiū.

ʻai Dwayne Johnson

Next ration ia mai Dwayne Johnson - Hollywood hoku ikeia no kona mau manamana i loko o Hobbs 5 a me 6 o ka "Fast, a me ka ukiuki," Hercules ma ka hōʻike "Hercules" a me nā films. Pehea hiki kaʻu e olelo aku? A nui Mea Keaka. Akā mākou, o ka papa, oi nui ma mua o kona kino puʻipuʻi, a mea he kilakila. Inā 'oe e haohao ana pehea e loaa ke kaupaonaʻana lahilahi i kekahi kanaka, a laila, i kēiaʻai i kekahi kanaka, e escalate kekahi kaupaona. Mākou ke hoomau aku i ka Ka Ikepili.

1. 2 pau hua + 300 g. + 100 g. O ka'iʻa oatmeal.
2. 350 g. O ka uala ka lau + + 200 g.'iʻa.
3. 200 g. + 250 g. O ka laiki moa +ʻai.
4. 200 g. + 200 g. O ka'iʻa laiki + 1 tablespoon iʻa i ka aila.
5. 300 g. Pulehu uala + 250g + shpinatovy Appetizers ai.
6. 200 g. + 250 g. O ka laiki'iʻa + Appetizers.
7. Omelet 10 + casein kumuʻiʻo lama hoʻohuihui.

He aha e mākou i? Ma ka puu dala auaiaea 360 nā huna o ke kumuʻiʻo (no ka Duane - ka mea, 3 g. No 1 kg kino paona) a me 500 g. O carbohydrates, a laila 4 g. No 1 kg o ke kino ke kaumaha. Iwi kilakila helu. Pehea koke loaa ke kaupaonaʻana lahilahi kekahi? E ho'āʻo i kēiaʻai me ka uuku? Iaea o ke kau paona ana o nā huahana, e hoʻomaka ana mai o ko lakou mau kaumaha, a ua ike hoi, e ua mahuahua ma ka nui oe, e manaoio mai iaʻu!

ʻai Krisa Hemsvorta

Kekahi Hollywood Mea Keaka, hoike mai ia mākou ma luna o nā Novels o ka hōʻike "Thor", ma ke kūlana kumu nui ia i hoʻokani. He aha ka mea, iā ia i kaʻai?

1. 8-10 hua 'oiaʻiʻo ma loko oatmeal + 1% waiu yoghurt + + whey kumuʻiʻo.
2. 100 g. O kiliala quinoa + + + hua yogurt kumuʻiʻo lama hoʻohuihui.
3. + Lau 300 g. O ka moa umauma.
4. 300 g. Maka moa umauma.
5. Kumuʻiʻo Haalulu iho.
6. 300 g. O ka steak +ʻai.
7. Casein lulu.

Eia hou, ma ka lā,ʻo ia ka make no hoi multivitamins, creatine a me L-carnitine. He Heʻano ikaikaʻai kanawai me ka kŰia mahele lāʻau o ke kumuʻiʻo i loko o laila, a no laila ia mea maikaʻi no ka ho onui ana wīwī Muscle. Ua mea waiwai 'ana i kumumanaʻo mea maikaʻi nui, e malama ia ma ka mesomorphic kinoʻano. Pehea koke loaa ke kaupaonaʻana lahilahi kekahi? E ho'āʻo i kēiaʻai.

ʻai Lazar Angelov

Kēia Bulgarian ua manawa manaoia kekahi o nā ana hoʻohālike o ka aesthetic bodybuilding. Pehea ia ai? E nānā i explodedʻai ma lalo iho nei.

1. Oatmeal me ka hua pisetakia, hua 'oiaʻiʻo ma loko + 6-8 + kumuʻiʻo lama hoʻohuihui.
2. Rice / buckwheat + moa umauma +ʻai.
3. Kumuʻiʻo Haalulu +'alemona.
4. Punanā hua 'ole' ē aʻe e wīwī ai ka iʻa +ʻai.
5. Rice / pulehu uala / nulu'Īkalia + steak / iʻa +ʻai.
6. Leanʻai / iʻa.
7. Casein lulu.

Eia kekahi, Lazar Angelov hou i kaʻai BCAA a me L-Glutamin.

ʻai Pham Woodbridge

I ka wā o ka bodybuilder ua kaikaina, oia ua he loa lahilahi kanaka. Aka hoi, ia e hoʻokele i EII ni i ka leo hone kino, me he palena iki pakeneka o ke kino momona. He aha ke ano o kaʻaiʻo ia e hoʻohana i keia la? Ma keia hope.

1. Whey kumuʻiʻo + glutamine.
2. Oatmeal hua 'oiaʻiʻo ma loko + 6 hola + 1. L. Beef.
3. Punanā + 2 slices o wholemeal berena + avocado / maiʻa / raspberry / blueberry.
4. Whey kumuʻiʻo + glutamine.
5. Salemona +ʻeleʻele raiki / nulu'Īkalia + hua.
6. Umauma o ka moa / steak +ʻeleʻele raiki.
7. Casein lulu.

Keia manao mākou critiques rations. Pehea e kūkulu Muscle lahilahi kekahi kanaka? E ho'āʻo i ka liʻiliʻi 90%, e like me kekahi o na luna examples, e hooikaika mau, a me ka mea kaʻoiaʻiʻo, e haawi aku oe i nani loa hopena.

Workouts no menina ma ke kaupaona

ectomorphs kino lawa hewa neʻe aku i ka mana wahie, no ka mea, o ka mea nui e pono i na manawa, e ho'ēmi i kā lākou pinepine '. No kekahi laʻana, e hiki ke emi ka helu o ke aʻo lā no hebedoma, i mea e haawi aku i ke kino nui manawa, e hoihoi mai ai e emi hana ana hoʻokokoke mai no ka ua hoounauna. O ka holo ana, ua kokoke loa i kahi mea kupono beginners i wale loaa kaumaha workouts i loko o ka hale haʻuki wale no. Pehea e loaa Muscle nuipa a lahilahi kekahi? Hana hou walaʻauʻana kino, a hookuu loaʻa nā kēia: squats, Aha lua kaomi waina, traction e eaʻe hoi i na mea kaua biceps, huki-ae la, a pahu aku ai-UPS (mai ka papahele a me ka laua mau kaola). E pili ana i ke alapine (frequency) o ke aʻo, laila 3-hoʻokahi-manawa hele ai i ka hale haʻuki o ka maikaʻi i waeʻia no ka kela mea keia mea. Me ka EII ni i ka hāʻawi lā? Kāu polokalamu E e ka hola like penei:

1. Day 1: wāwae + ahakanaka.
2. Day 2: Back + biceps.
3. Day 3: umauma + triceps + poohiwi.

Ma waena o aʻo lā lawe i kekahi lā o ke koena. Pono kino a me ka adherence - ka ki i kou pomaikai!

haʻuki kino

Pinepine i ka nui o nā haʻuki kino ka'āina ua höʻike pü. Ia mea,ʻaʻole anabolic steroid i, a no ia mea, kokololio ulu o ka Muscle nuipa a me ka mana hana hiki ole ke manaoia. Mua o kēia mau mea a pau i ano oʻai i nā ana ma kekahi aoao hiki ke kumukanawai a kau maoli ai. Poe i huiia mai i ka pae ana o mea hoʻonui? Mākou helu ia a pau:

1. Kumuʻiʻo. High-kumuʻiʻo läÿau, i mea loa mea mahaloia imua o bodybuilding kumuʻiʻo ku i ka makakoho aiee i loko o ka haawi mai sport. He nui na ano: whey (hookeai kumuʻiʻo i mea pono no ka hiki aku i ke kakahiaka, a ma hope koke iho hoʻokō), casein (he kali, i mea pono no ka hoʻohana mua hiamoe), hua (ka awelika manawa o ka hana) a me ka soy (e like me ka awelika). Ke makakoho no ka 'âlapa pono ia ka mea mua ekolu? Ueo.
2. Gainer. Carbohydrate-kumuʻiʻo ukuhiia no ka māmā dialing nuipa a. Ke huahana nā hoʻokēʻai carbohydrates a me nā polokina, a no laila, i kēia lama hoʻohuihui mea hemolele no ectomorphs ma hope o aʻo, a ma ke kakahiaka. Pehea e loaa ke kaupaonaʻana lahilahi hoʻokahi teenager? Gainer ke kōkuaʻoe e hoʻonoho iho i ka makemake kaumaha a me ka ho onui ana hola.
3. 'amino nāʻakika. An nui ke keʻena i ua ālai 'catabolic keʻano o ka hanaʻana i loko o kou kino. Ua hiki e ia iloko, a ma hope o ke kaupaonaʻana aʻo.
4. Creatine. Ua maoli he ikaika a me ke ahonui lawelawe.
5. Weight me keia poho.

ma ka hopena

Weight waiwai no ka menina aku, o ka oi aku hardgainer kekahi manawa, haawi loa paakiki. Eia naʻe, aohe mea hiki ole. Pono 'O ke kaulikeʻai adherence a me ka hana aʻo, e hoʻololi i ke kanaka lahilahi. I makemake oe i ka pomaikai ma ka hoʻokō 'ana aku i ka pahu hopu!