Bodybuilder noj cov zaub mov: ib tug txheej ntawm zaub mov, noj tsis tau thiab cov tswv yim

Muaj coob tus neeg paub hais tias noj cov zaub mov bodybuilder txheej zaub mov yog ib qhov nyuaj. Yuav kom tej yam raws li xav tau, yuav tsum tau tshawb ib tug ntau ntawm theories ntawm cov ntawv no. Xav txog tias qhov no yog ib tug noj cov zaub mov, thiab dab tsi yog nws kev cai.

lub hom phiaj noj

Yog hais tias koj muaj tiag koom nyob rau hauv hlau, thiab ua quaj tawv heev nrog txhua workout, koj yuav tsum paub hais tias koj tuaj hauv tsev nws tsis xaus. Muaj yog ib tug tshwj xeeb cov zaub mov rau cov leeg loj recruitment rau cov txiv neej thiab cov poj niam. Tsuas yog nyob rau hauv cov kev tshwm sim hais tias koj yuav lo rau nws hlub lub hom phiaj yuav tsum yog achievable nyob rau hauv lub yav tom ntej.

Kev loj hlob thiab mob rov qab yog tsis yooj yim sua yam uas tsis tau khoom noj kom zoo. Ntxiv mus, cov khoom noj yuav tsum tau tom rau cov neeg uas cov nqaij ntshiv yuav nce. Tom qab tag nrho, tsis zoo tsim nqaij yuav tsum tau nyob deb tsawg dua cov as-ham dua ib tug loj ib tug. Saib xyuas tus txheej txheem no nyob rau hauv ob txoj kev.

Nyob rau hauv ib tes, lub scale yuav kiag seb koj puas tsiv nyob rau hauv txoj cai coj los yog tsis, nyob rau tib lub sij hawm xyuas cov nqaij teeb, tsis yuav tsis meej pem uas muaj muaj roj. Nyob rau hauv tas li ntawd mus rau lub scale, muaj yog ib qho kev ntsuas hu ua Calipers. Nrog nws ua txaus ntsuam 2 zaug ib lub hlis. Cov kev tshwm sim qhia qhov feem pua ntawm cov rog loj. Yog hais tias cov kev ntsuam ua koj siv nyob rau hauv lub gym, kom tau txhim khu kev qha cov ntaub ntawv lawv yuav tsum ua ib tug thiab tib tug neeg. Caliper yog tau tso saib cov kev tshwm sim ntawm ib tug txheej ntawm txawm tias ib tug ob peb millimeters ntawm lub duav rov sauv.

muab xam Tsim

Peb ntxiv rau no ziag no ib tug me ntsis ntawm zauv. Paub qhov feem pua ntawm lub cev hnyav thiab adipose ntaub so ntswg, nws yog ib qho yooj yim los mus laij thiab muaj roj loj. Nws yog tau los ntawm tej yam yooj yim rho. Lawm, qhov no xov tooj muaj xws li tag nrho cov tshuab, kabmob, cov pob txha thiab tshaj. Txawm li cas los, qhov no tshwm sim muaj peev xwm yuav tu ncua siv raws li ib tug nqi uas qhia ib leeg.

Ua ntsuam ib lub sij hawm, lawv yuav tsum tau txhim kho los yog nco ntsoov, thiab muab sib piv nrog rau cov nram qab no tshwm sim. Yog hais tias tus luj yog hloov, tab sis lub roj tseem zoo li qub, ces muaj yog tsis muaj dab tsi rau brag txog. Tab sis thaum lub bodybuilder noj cov zaub mov khoom noj khoom haus pob yog rau ib txoj kev, koj mam li sai pom sai npaum li cas cov qhov ceeb thawj yuav mus li ua tsaug rau roj-dawb loj. Tus txheem tshwm sim yuav hnov nyob rau hauv cov neeg pluag noj. Tab sis qhov no yog raws nraim lub bodybuilder yog tsis tsim nyog.

anthropometric ntsuam

Ib qho piv txwv yog ib tug general tib neeg uas 70 kg thiab adipose cov ntaub so ntswg nyob rau hauv 21%. Peb ua raws li nram no suav:

• 70 * 0.21 = 14,7 (nyob qhov twg 14,7 - lub xov tooj ntawm kilograms ntawm roj loj);
• 70 - 14.7 = 55.3 (55.3 kilograms nyob qhov twg - yog tag nrho cov nqi ntawm ntshiv loj).

Tag nrho dee tam sim no nyob qib qub nrog ib qho kev nce nyob rau hauv cov leeg loj. Tu siab, tsis yeej ib txwm tus txheej txheem yog yuav mus nyob rau cov kev taw qhia nyob rau hauv uas peb xav. Yog hais tias koj tsis muaj txaus cov as-ham thiab ib ce muaj zog uas koj ua khiav, ces cov no yuav tsis tau nqaij.

Yog hais tias koj siv kev kawm nyob rau hauv tsev, xab seev yog ib daim iav thiab dos. Yog hais tias lub qhov ceeb thawj tsis nce, nws yog ib tug kos npe rau tias cov zaub mov tsis zoo. Nyob rau hauv daim iav, koj yuav pom thiab taug qab ntawm lub duav rov sauv tau ntawm lawv cov kev siv zog.

Kom noj cov zaub mov rau bodybuilders rau loj recruitment pib nrog lub ntsiab txhais ntawm lub zog tus nqi ntawm cov khoom noj ib hnub twg. Tag nrho cov xov tooj ntawm cov calories ntxiv rau cov neeg uas muaj lub sij hawm nyob rau hauv txhua txhua hnub workouts thiab tag nrho cov kev ua si.

Yuav kom to taub txhua hnub xav tau kev pab yuav coj kom zoo dua ntawm kev kawm tshwj xeeb uas ua online suav.

piv yuav tsum raws li nram no qualitatively awd:

• carbohydrate - 50%;
• protein - 30%;
• roj - 20%.

Ib gram ntawm cov protein thiab carbohydrate suav li 4 calorie ntau ntau thiab muaj roj - 9 calories.

Lub xam nyob rau hauv cov ntaub ntawv no yog raws li nram no. Yog hais tias lub hnub yuav tsum tau yog 2900 calorie ntau ntau, ces, raws li nyob rau hauv qhov feem pua, peb nrhiav tau qhov yuav tsum tau mus rau:

• 1450 calories ntawm carbohydrates, faib los ntawm 4 = 362.5 grams tauj ib hnub;
• 870 protein calorie ntau ntau, faib los ntawm 4 = 217.5 grams;
• 580 roj calorie ntau ntau, faib los ntawm 9 = 64.4 grams.

noj mov

Paub txog txhua hnub khoom noj, koj yuav tsum mus faib nws ntawm cov zaub mov. Noj cov zaub mov rau ib tug set ntawv qhia zaub mov, tsis yog nqaij loj yuav tsum tau kom zoo nais tau sau tseg, tab sis kuj muaj xws li ntau yam koob tshuaj ib hnub twg. Thiab qhov ntau, lub zoo dua.

Nws yuav tsum tau borne nyob rau hauv lub siab hais tias cov thawj noj mov tom qab ib tug workout yuav tsum muaj xws li ntawm cov khoom noj uas yog nqis sai tshaj feem ntau. Yog li ntawd, cov roj yuav tsum raug tshem tawm los ntawm cov txheej txheem no.

Nyob rau hauv Internet koj yuav nrhiav tau ntau ntawm cov ntxhuav, qhov twg calorie qhia. Yog xaiv cov neeg uas muaj ib tug txheej ntawm bodybuilding noj cov zaub mov muab cov khoom, uas tso cai rau nce phaus. Nyob rau lub hauv paus ntawm cov zaub mov yog ua.

Ib pluag mov yuav tsum muaj tag nrho cov as-ham. Qee ntau koj yuav tau npaj rau pluas tshais, noj su thiab noj hmo, thiab me - rau noj su thiab yav tav su cov tshuaj yej.

Xam cov nqi noj haus ntawm tag nrho cov hom kev kawm yooj yim. Thaum nabete txhais tes, nws yuav tsis txawm paub tias. Yog li ntawd nws yog nrog txhua qho.

Pom zoo nyob rau thaum pib ntawm txoj kev siv ntawm noj cov zaub mov

Nyob rau hauv thiaj li yuav hloov lub cev rau slimming noj cov zaub mov bodybuilders thiab hnyav txheej yuav tsum kav tsawg kawg yog 2 lub lis piam. Raws li rau qhov teeb meem no lub sij hawm, saib kev soj ntsuam.

Yog hais tias lub qhov hnyav nce yog tsis tau, koj yuav tsum nce qhov tsawg ntawm cov carbohydrates nyob rau hauv ib nrab, thiab proteins - thiab ib tug ib nrab. Cov tib pom zoo siv nyob rau hauv cov ntaub ntawv ntawm koj qhov hnyav nce vim muaj roj-dawb loj.

Thaum koj qhov hnyav nce los ntawm roj, carbohydrates yuav tsum tau kiag li cais los ntawm lub xeem ob kauj ruam. Cov tib yuav tsum tau ua, yog hais tias thaum xub thawj nws yog tag nrho cov cai, thiab ces pib nce qhov feem pua ntawm cov rog.

Yuav ua li cas yuav ua tau noj tshais

Xav txog ib tug ob peb cov kev xaiv uas tej zaum yuav zoo yuav siv bodybuilder.

1. Scrambled ntawm cov nqaijrog, oatmeal thiab txiv tsawb.
2. Muaj roj tsawg tsev cheese, bran muffin thiab ntsuab Kua.
3. Cereals, quail qe, berries thiab chicory.
4. Casserole thiab nyias.
5. Qaib mis, buckwheat thiab mis nyuj haus, txiv kab ntxwv thiab tshuaj yej.
6. Nqaij nyuj, qe txheem, nyias thiab mis nyuj haus.
7. Qhaub cij, protein co, pias porridge.

Feature bodybuilder noj cov zaub mov

Bodybuilders noj nws tsis yog raws li neeg zej zog. Ntev kev tshaib kev nqhis rau lawv yog tsis tsim nyog, vim hais tias nyob rau hauv xws sij hawm lub sij hawm lub cev cov kev pab. Yog li ntawd, qhov yuav tsum tau noj ntau zaus.

Dieting bodybuilders: teev ntawm khoom noj khoom haus

Cov nqaijrog mas muab tau los ntawm cov nram qab no cov khoom:

• ntses;
• nqaij;
• qe;
• tsev cheese;
• whey protein.

Carbohydrates bodybuilders tau los ntawm:

• legumes;
• zaub;
• txiv hmab txiv ntoo;
• oatmeal;
• mov;
• nplej zom;
• cereals;
• qos yaj ywm.

Lub qhov chaw ntawm cov nqaijrog tej zaum yuav:

• txiv roj roj, noob hnav roj, linseed roj;
• almonds (tsis roasted);
• ceev.

Uas khoom yuav tsum raug tshem tawm

Bodibildera muaj teeb meem rau cov nqaijrog xws li:

• fatty nqaij;
• taum pauv;
• Mis thiab nws cov khoom muaj nyob rau hauv roj;
• vas nthiv zaub mov.

Ntawm carbohydrates yog tsis pom zoo rau cov nram qab no cov khoom:

• mov ci;
• kua yuav nyob rau hauv lub khw;
• crackers;
• Cov khoom noj uas muaj suab thaj;
• zib mu;
• qab zib.

Txwv tsis pub cov rog muaj xws li:

• margarine;
• roasted roj;
• zaub, tshwj tsis yog raws li tso cai hom;
• kib zaub mov.

General tswv yim pom zoo

Nyob rau hauv thiaj li tsis mus exhaust koj tus kheej nyob rau hauv vain nyuaj kev kawm uas yog feem ntau tsis muaj tsom kwm ib txog kev noj cov zaub mov, nws yog advisable los lo nrog nws, lub tswv yim nram no.

1. Rau ib txheej ntawm ntshiv cev huab hwm coj ntawm calorie ntau ntau noj yuav tsum tau ntau tshaj li cov neeg npaum li.
2. Noj mov yuav tsum muaj ib tug ntau ntawm cov protein thiab complex carbohydrates. Cov yav tas yog tsim nyog rau rov qab los ntawm lub zog, lub zog thiab nqaij. Tus nqi ntawm cov roj thiab ceev ceev carbohydrates yuav tsum tau nyoog.
3. Txhua txhua hnub, haus dej haus 2 liv ntawm dej thiab ntau dua. Peb paub hais tias ib tug noj cov zaub mov bodybuilder teem ntawm cov zaub mov, tej yam zaub mov. Tab sis nws yuav tsum tau muab thiab txaus dej kom tsawg, vim hais tias cov neeg ncaws kab taub tag nrho cov txheej txheem muaj ntau khaus thiab dej ntau yog yuav tsum tau rau nws.
4. Tom qab 2 lub hlis ntawm starting tau txais protein tshuaj. Cocktails coj ntawm cov zaub mov, thaum yuav mus pw, thiab tom qab nws, thiab tom qab ib tug workout.
5. Tag nrho cov teeb meem cov khoom yuav tsum tau kiag li tshem tawm.
6. Nws yog tseeb hais tias cov vitamins thiab minerals yog tsis txaus noj haus rau ib co ntawm cov nqaij loj. Qoj thiab bodybuilding nyob rau tib lub sij hawm yuav tsum tau siab lub cev ua si. Yog li ntawd, nws yog ntshaw kom muab ntxiv vitamins.
7. Noj mov yuav tsum high-calorie. Ces txhua yam yuav yuav absorbed kom zoo.
8. Noj mov yuav tsum muaj tsawg kawg yog 6. Tom qab ntawd, digestive system yuav tsis tsum overloaded, cov ntshav yuav ntws tsis tu ncua me me ntawm cov as-ham uas pub rau cov nqaij ntshiv ces. Thaum muaj 3 noj mov ib yam khoom uas yuav tuaj nyob rau hauv abundance thiab yuav deponizatsiya nyob rau hauv roj.