Hwj chim rau ceeb thawj. kev noj haus pab cuam rau cov hnyav set

Heev feem ntau cov neeg tsis paub tias kev noj haus - tus yuam sij rau kev kawm tau zoo. Kev kawm, ntawm chav kawm, ib qho tseem ceeb, tab sis lawv muaj nyob rau hauv ob qhov chaw. Yuav ua li cas yuav tsum yog tus khoom noj kom zoo rau tus luj? Qhov no peb yuav tam sim no sib tham txog.

yuav tsum muaj kev cai

Tam sim no peb yuav ua tiag ib tug ntau tseeb thiab cos yuav qhia rau koj txog lub tseem ceeb tshaj plaws hauv paus ntsiab lus yuav tsum tau ua raws li nyob rau hauv cov zaub mov nrog bodybuilding. Ua ntej ntawm tag nrho cov, yuav tsum paub txog qhov tseeb hais tias nyob rau hauv kev kawm koj rhuav tseg nws cov leeg, tsis co lawv. Lawv loj hlob thaum lub sij hawm rov qab (feem nyob rau hauv ib tug npau suav), uas yuav tsum tau ib tug ntau ntawm lub zog rau txoj kev no. Qhov twg no lub zog tuaj los? Ntawm cov hoob kawm, los ntawm cov zaub mov. Koj cov leeg pib nce nyob rau hauv volume, lawv thawj zaug yuav tsum ua kom mob (dab tsi uas peb yuav ua nyob rau hauv lub nrog), thiab tom qab - mus muab ib tug txaus tus nqi ntawm lub thiaj li hu ua lub tsev ntaub ntawv (cov nqaijrog) thiab lub zog (carbohydrates).

Nws yog ib qho yooj yim mus twv hais tias mob loj xav tau ntau heev as-ham, thiab li ntawd nws yog ib qho tseem ceeb kom tau ntau calorie ntau ntau tshaj qhov uas koj hlawv nyob rau hauv ib hnub twg. Ntawm cov hoob kawm, khoom noj khoom haus yuav tsum muaj txoj cai, vim hais tias noj mov yuav pab tsis tau ntawm no.

Yuav ua li cas yog tus nqi ntawm cov calories uas koj xav tau kom tau ib tug kis las uas yog nyob rau hauv tus txheej txheem ntawm kev nrhiav neeg ntawm nqaij loj? Cov lus teb yog yooj yim: koj lub cev hnyav x 30 + 500. Ntawm no yog ib tug yooj yim mis. Piv txwv li, yog tias koj hnyav 70 kg, koj yuav tsum tau noj nyob rau hauv ib tug txhua txhua hnub 70 x 30 + 500 = 2900 calorie ntau ntau. Ntau noj - ntau zus tuaj. Qhov no yog qhov tseeb.

Lub cev hom

Fais fab mus rau loj tsis tau universal, vim hais tias peb yog tag nrho cov sib txawv. Raws li koj paub, muaj 3 lub cev hom: ectomorph, mesomorph thiab endomorph. Mesomorphy (nruab nrab hom) vyshenapisannogo zoo tagnrho tswvyim. Ntshiv ectomorph yuav xyuam xim muab pov rau hauv 1000 es 500 calorie ntau ntau, vim hais tias xws li ib tug neeg muaj ib tug ceev heev metabolism. Raws li rau endomorphs (yus muaj los ntawm ib tug sai set ntawm lub cev muaj roj), xws li hais tias cov neeg ncaws kab taub xav tau kev pab yuav tsum tau ntau attentive rau kev siv ntawm carbohydrates thiab nqaijrog (nws yog ntshaw kom txo lawv kom tsawg nyob rau hauv rau yav tsaus ntuj), thiab txo cov nyiaj los ntawm 500 mus 200-300 calorie ntau ntau. Yog xav paub ntxiv nyob rau hauv cov pluas noj, peb mam li mus ntxiv.

Lub proportions ntawm cov as-ham

Nws yog zoo nkauj heev kev kawm. Saib ib ncig ntawm tam sim no mas rog cov neeg uas noj heev npaum li cas junk zaub mov, tso nyob rau hauv cov roj. Yuav ua li cas kom tsis txhob no? Ua ntej ntawm tag nrho cov, tsis txhob noj noj mov thiab cov khoom qab zib (1-2 lub sij hawm ib lub hlis, koj ua tau, ntawm chav kawm, tab sis koj paub kev ntsuas), raws li zoo raws li mus rau hauv tus account lub qub heev kev faib ua feem ntawm cov as-ham. Noj rau nqaij loj (nws yog teem) yuav tsum muaj xws li cov nram qab no:

• Cov nqaijrog - 20-30%.
• Carbohydrates - 50-60%.
• Rog - 10-20%.

Tom ntej no, peb coj ib tug los ze zog saib, txhua lub saum toj no Cheebtsam, raws li zoo raws li qhia kom meej li cas tus xov tooj yuav tsum muaj xws li ib tug pab cuam rau cov loj recruitment.

Protein (protein)

Tsis txhob hnov qab tias cov protein - ib qho tseem ceeb lub tsev thaiv rau koj cov leeg. Nco ntsoov hais tias cov tsiaj protein (los yog protein) yog zoo npaum li cas mus cog dua-zoo muab cov amino acid rau hauv cov hlab. Ntaub ntawv tseem ceeb: tus nqi ntawm cov protein noj yuav tsum sib npaug zos rau 2 grams (yuav ua tau ib tug me ntsis xav paub ntxiv) ib 1 kg ntawm qhov ceeb thawj. Tsuas yog nyob rau hauv cov ntaub ntawv no nws yuav muaj zog loj hlob ntawm koj cov leeg. Cov kev ua si kev noj haus rau hnyav txheej yuav pab ua rau cov uas ploj lawm nyiaj uas muaj protein ntau yog hais tias koj tsis tau haus cov nqi ntawm tej yam ntuj tso khoom noj khoom haus.

carbohydrates

Los. Carbohydrates yog qhov zoo tshaj plaws lub zog qhov chaw. Peb xav hais tias koj nco ntsoov lub tseem ceeb tshaj plaws hauv paus ntsiab lus nyob rau hauv cov khoom noj: koj yuav tsum tau ntau zog dua yog siv thaum lub sij hawm ib hnub. Tsuas yog index 50-60% carbohydrates nyob rau hauv kev noj haus yuav tsum twb tham txog qhov tseem ceeb ntawm no as. Nyob rau hauv hauv paus ntsiab lus, yuav tsum muaj 2 lub sij hawm ntau tshaj cov protein ntau, 3.5-4 grams tauj ib 1 kg ntawm lub cev hnyav. Nws yog ib nqi sau cia hais tias nrog lawv txog tib zaj dab neeg raws li nrog cov proteins (lub xub ntiag ntawm tsiaj thiab cog), vim hais tias carbohydrates raug muab faib ua tej yam yooj yim (khoom qab zib) thiab complex (pasta, cereals). Ua ntej, nyob rau hauv lem, ua ib tug lossis loj leap ntawm insulin, vim hais tias ntawm yog dab tsi absorbed los ntawm lub cev sai heev. Qhov no feem ntau ua rau tsub zuj zuj ntawm subcutaneous rog.

Tam sim no koj to taub yog vim li cas phem noj qab zib (Txawm li cas los, txiv hmab txiv ntoo yog cov nplua nuj nyob rau hauv cov vitamins thiab fiber, thiab yog li ntawd yuav tsis tau neglected). Complex carbohydrates, on qhov tsis tooj, sufficiently absorbed maj mam (ob peb teev), uas pub maj saturate lub cev nrog rau qhov tsim nyog ua lub zog.

rog

Hwj chim rau qhov ceeb thawj (thiab kom qhuav) yuav tsum tau muaj xws li cov rog. Lawv tsis tuaj kawm ntawv tej zaum yuav hem koj tus kws kho teeb meem. Raws li nyob rau hauv dhau tus neeg mob, muaj 2 hom as: nyeem (lard, margarine, butter) thiab unsaturated (zaub rog, ntses) fatty acids. Cov yav tas los yuav tsum tsis txhob yuav ntau tshaj ib tug peb lub hlis twg ntawm tag nrho cov roj nyob rau hauv cov khoom noj. Noj cov khoom uas ntses, uas yog nplua nuj nyob rau hauv omega-3, normalizing metabolism thiab pab txoj kev hauj lwm ntawm lub plawv.

Thaum yog nws zoo dua mus noj thiab nyob rau hauv dab tsi ntau?

Fractional hwj chim - tus yuam sij rau kev kawm tau zoo. Yog hais tias koj phua noj mov 5-6 zaug ib hnub twg, nws yuav leeb lub cev metabolism, pab nws kom zoo dua nqus cov as-ham thiab txhim khu lub roj burning dab. Xws li ib tug mus kom ze yuav nqus tau ntau protein, uas yog li ntawd tsim nyog cov leeg.

Noj cov zaub mov rau hnyav txheej yuav tsum kom meej meej faib tag nrho cov khoom noj khoom haus yuav tsum tau los ntawm peb lub cev mus rau hauv sib npaug zos qhov chaw. Nco ntsoov thaum no yooj yim hauv paus ntsiab lus: carbohydrates yeej ib txwm ntog rau ntawm kab (ie ib tug ntau tsawg nyob rau hauv lub yav sawv ntxov thiab nyob rau hauv lub yav tsaus ntuj), thiab protein (protein) - nyob rau hauv ib tug ncaj kab (nws yuav tsum tau consumed nyob rau hauv sib npaug zos feem thaum lub sij hawm ib hnub). Qhov no yog qhov golden cai ntawm bodybuilding. Tshwj xeeb yog ib qho tseem ceeb carbohydrate loading ua ntej thiab tom qab yuag kev cob qhia, txij li thaum lub cev xav tau ib tug lossis loj npaum li cas ntawm lub zog. Yog li ntawd dab tsi yuav tsum noj cov zaub mov rau bulking? Hauv qab no yog ib tug piv txwv zoo meej:

- 2 3 tag nrho cov qe thiab cov qe dawb + 100 g oatmeal (tau nrog ceev los yog raisins);

- 250 g ntawm cov tshuaj txhuam (durum) / cereals (mov, buckwheat) + 200 g ntawm steak / nqaij qaib mis + zaub;

- 200 g ntawm mov + ntses / ntshiv nqaij + zaub;

- 200 g nqaij nyoos nqaij qaib mis;

- 200 g ntawm hwv / casein cocktail.

Qhov ntawd xws li yog tau massonabor. Nyob rau hauv hauv paus ntsiab lus, xws li ib tug khoom noj yuav nplua ib tug ntau yam ntawm ncaws pob. Yuav ua li cas peb tau txais? Nyob rau hauv thaum sawv ntxov ntawm lub cev loaded zoo protein-carbohydrate sib tov los mus tiv thaiv catabolism thiab launches anabolic cov tshuaj tiv thaiv.

Ce yuav tsum tob nyob nruab nrab ntawm ob tug thiab peb noj mov. Nyob rau hauv thiaj li yuav khaws cia nqaij glycogen thiab insulin thaum ua hauj lwm nyob rau hauv lub chav tsev, koj yuav tau haus sib txawv carbohydrate dej qab zib.

Nyob rau hauv lub xeem ob noj mov cais carbohydrates. Lub ntsiab kom pom tseeb ntog rau hauv proteins.

Peb tshwj xeeb xav kom siab rau lub thib tsib pluas noj (ua ntej yuav mus pw). Tsev cheese los yog dej cawv yuav muaj li ntawm casein (lub thiaj-hu ua qeeb protein) uas tso cai rau koj los mus negate catabolism nyob rau hauv lub cev thaum lub sij hawm pw tsaug zog, raws li zoo li ntub txaus koj cov leeg qhov tsim nyog tsev cov ntaub ntawv.

Qhov ntawd xws li yog tau noj haus pab cuam rau cov hnyav teeb. Tsis txhob hnov qab txog lub dej (non-si), vim hais tias txawm nyob rau hauv cov neeg pluag lub cev qhuav dej nyob rau hauv cov nqaij slows qhov rov qab txheej txheem. Golden Rule 1 liter dej ib 30 kg ntawm lub cev hnyav.

Qhov hnyav nce rau cov poj niam, khoom noj khoom haus uas feem ntau coincides nrog pom zoo rau cov txiv neej, yog ib tug me ntsis cev ntas. Firstly, rau kev ncaj ncees pw ua ke yog ho qis testosterone ntau ntau nyob rau hauv cov ntshav. Secondly, lawv yuav tsum tau txais tsawg npaum li cas calorie ntau ntau (1500 kcal ib 50 kg lub cev hnyav), thiab yog li ntawd ntau npaum li cas yooj yim mus ua txhaum. Tag nrho lwm cov hauv paus ntsiab lus yog khaws cia.

Cov kev ua si kev noj haus rau hnyav set

Muaj ntau cov neeg tuaj tshiab rau overestimate nws. Yeej, rau cov neeg uas luj 70-75 kg, muaj me ntsis taw tes nyob rau hauv kev noj ntxiv hwj chim. Qhov no yog vim lub fact tias 140-160 grams ntawm cov protein thiab 250-300 grams ntawm carbohydrates yooj yim mus use ntuj cov khoom noj. Ntawm chav kawm, nrog ib tug gradual nce nyob rau hauv zoo ntawm lub cev qhov ceeb thawj (tshaj 85 kg) tau yuav tsum tau ib tug ntau ntau cov as-ham. Yuav ua li cas kev ua si kev noj haus yog zoo tagnrho rau cov muaj nqaij ntshiv? Qhov no ntshiab (Whey) protein. Qhov no protein ntxiv yog zoo tagnrho rau cov txais tos tom qab ib tug workout, raws li zoo raws li nyob rau hauv thaum sawv ntxov, thaum lub cev yog muaj ib tug lub zog nyiaj tsawg.

Raws li ib tug txoj cai, niaj hnub manufacturers los ntawm ib ncig lub ntiaj teb no (Optimum Khoom noj khoom haus txoj kev, Dymatize, ntawm BSN) ua high-zoo khoom uas muaj ib tug feem pua ntawm cov protein cov ntsiab lus mus rau 90%.

Tsis muaj tsawg nrov yog cov gainer. Qhov no carbohydrate thiab protein ntxiv yuav pab kom txawm peem zog losses tom qab kev kawm (100% rov qab tsuas yog sai tau tom qab ib tug tag nrho noj mov, los ntawm 40-90 feeb tom qab lub gym).

Tom ntej no rau hauv daim ntawv yog creatine monohydrate. Qhov no tshuaj yuav pab tau kom lub dag lub zog thiab zuag qhia tag nrho cov leeg loj theem. BCAA yog ib qho kev yoj rau noj lub sij hawm thiab tom qab yuag kawm raws li tiv thaiv kom txhob catabolism nyob rau hauv lub cev.

Cov kev ua si kev noj haus yuav pab tau koj ua tau raws li lub hom phiaj. Tab sis tsis txhob xav tias nws yog ib tug ua tiav kev hloov rau tej yam ntuj tso khoom noj khoom haus. Far los ntawm nws. Xav txog tej yam ib tug ncuav mog qab zib. Yog li ntawd, ncuav - qhov no yog ib qho zaub mov noj, thiab lub cream - nws sports tshuaj. Qhov ntawd yog lub hauv paus yeej ib txwm muaj yuav tsum tau ib tug qauv noj mov uas yog kom pab kom tsim ib tug txheej ntawm nqaij loj. Cov kev ua si kev noj haus yuav xwb hasten tus txheej txheem no los ntawm 5-15%.

anabolic steroid

Anabolic Cov tshuaj steriods kho pharmacological neeg uas muaj ntsi xws li qhov kev txiav txim ntawm cov txiv neej nrog txiv neej pw lawm testosterone. Lawv cia protein synthesis leeb (protein) nyob rau hauv lub hlwb, ua rau cov leeg hypertrophy (anabolic txheej txheem). Nyob rau hauv tas li ntawd, lawv ho kom cov sij hawm rov qab, txo cov nyhuv ntawm catabolic cov tshuaj hormones thiab disperse metabolism. Ntawm cov hoob kawm, cov zog cia sai sai heev lawv muaj nqaij loj. Cuaj kaum, tus siv xws li cov cuab yeej entails phiv (teeb meem siab, hormonal tsis ua hauj lwm, testicular Atrophy, masculinization thiab lwm tus), thiab yog li ntawd koj yuav tsum nco ntsoov yuav npaj tau rau lub ras ua phem raug mob rau lub cev, yog tias koj txiav txim siab mus coj txoj kev no.

Khoom noj khoom haus Program rau lub teeb ntawm lub loj kiag li tag nrho cov kev bodybuilders xws li steroids, thiab yog li ntawd tsis ntxias koj tus kheej nrog cuav illusions txog lub loj loj cev tsis muaj kev txais neeg kawm ntawm doping.

yuav tsum muaj kev cai

Ntsiab lus tag nrho cov saum toj no, peb taw tes tawm lub tseem ceeb tshaj plaws hauv paus ntsiab lus nyob rau hauv cov khoom noj:

1. koj yuav tsum tau tsim ib tug zoo caloric tshuav nyiaj li cas rau qhov zoo kev loj hlob.
2. Feem zaub mov noj mus rau hauv 5-6 noj mov.
3. 1 kg ntawm lub cev hnyav yuav tsum poob 2-2.5 g protein, 3.5-4 g ntawm carbohydrate thiab 1 g ntawm roj.
4. Qhov muaj feem thib ntawm cov tsiaj protein, complex carbohydrates thiab unsaturated fatty acids, raws li zoo li cov zaub mov nplua nuj nyob rau hauv omega-3.
5. Ua ib tug carbohydrate loading ua ntej thiab tom qab txoj kev kawm.
6. Carbohydrates yuav tsum nco ntsoov mus rau poob kab, protein - nyob rau hauv ib tug ncaj kab.
7. Tsis txhob yooj yim carbohydrates thiab ceev ceev khoom noj khoom haus.
8. Koj muaj peev xwm ntxiv cov kev ua si kev noj haus nyob rau hauv cov khoom noj, tab sis tsis sib zog heev nws, ua ncaj ncees rau tej yam ntuj tso khoom.
9. Haus dej kom ntau ntawm cov dej.
10. Anabolic steroids kom koj lub hwj chim mus nqa nyob rau ntawm lub sij hawm, tab sis ua tib zoo luj tus pros thiab cons ua ntej koj pib noj lawv.

xaus

Nce nqaij loj yog tsis nyuaj li no mas thaum xub thawj siab ib muag. Ntau noj - ntau los ua. Yog hais tias koj tsis loj hlob nyob rau hauv loj, ua rau kom tus nqi ntawm cov khoom noj khoom haus noj (tshwj xeeb tshaj yog carbohydrate thiab protein). Yog hais tias koj tau pib ua luam dej uas muaj muaj roj, txo calorie. Nws yog heev yooj yim. Saum toj no, peb tau piav tag nrho cov lus uas yuav tsum muaj ib qho kev pab rau lub loj recruitment. Hmoov zoo rau koj ua tau raws li koj lub hom phiaj!