Khoom noj khoom haus rau cov leeg loj set ntawv qhia zaub mov. Khoom noj khoom haus rau cov leeg loj hlob

Txhua leej txhua tus npau suav muaj ib tug zoo nkauj thiab twj tso kua mis lub cev. Tag nrho cov koom mounds ntawm nqaij uas su tawm los ntawm nyob rau hauv lub T-shirt. Yuav kom muaj ib tug zoo nkauj lub cev, cov neeg pib mus rau ib tug noj cov zaub mov los yog ua li cas. Tab sis starvation thiab tus sawv ntawm "hlau" rau ib yam dabtsi lead. Hwj chim rau lub teeb zaub mov ntawm cov nqaij loj no yog raws li ib qho tseem ceeb raws li, piv txwv li, ib ce muaj zog nrog ib tug barbell. Tej zaum ncaws pob tsis muab ntau npaum li cas tseem ceeb rau qhov no, thiab ces chim nyob rau hauv lawv cov kev soj ntsuam. Tsuas xaiv qhov yog zaub mov rau ib tug set ntawm nqaij loj, koj muaj peev xwm ua tau kev vam meej nyob rau hauv bodybuilding.

50% ntawm txoj kev vam meej - cov khoom noj kom

Xaiv cov zaub mov kom lawv muaj nqaij yuav tsum tsuas yog thaum cov kev npaj mus tso li neeg ua hauj lwm. Yog hais tias ib tug neeg mus rau lub gym xwb los cia li kom kuv tus kheej zoo zoo lawm thiab xav tias cov nqaij laus, tshwj xeeb cov khoom noj nws tsis xav tau. Lub ntsiab tseem ceeb mus rau lub active set ntawm nqaij loj yog ua raws li nrog ib tug khoom noj tshwj xeeb.

Yog vim li cas yog tsis muaj hwj chim ua tsis tau

Cov lus teb yog mus saib rau ib ntev lub sij hawm no tsis tsim nyog thaum muaj yog ib tug loj load rau cov nqaij ntshiv, siv lossis loj nyiaj ntawm lub zog. Thiaj li, tig los nws mus rau hauv lub cev yuav tsum ua tib nqi ntawm as. Nws ua raws li nram qab no lo lus nug: "Yog hais tias koj noj phem, qhov twg yog qhov feem ntau zog?". Yog, nyob qhov twg! Khoom noj khoom haus rau cov leeg loj set (zaub mov) yog feem ntau aimed ntawm es ua kom cov qub heev zog npaum thaum lub sij hawm lub ce thiab xyuas kom meej lub cev tshiab "cib" - lub proteins.

Cov nqaijrog - lub tsev cov ntaub ntawv uas rau peb lub cev

Ib tug neeg muaj peev xwm tsis nquag loj hlob thiab kev loj hlob tsis txaus protein. Cov tshuaj no muaj nyob rau hauv lub muaj pes tsawg leeg ntawm cov ntshav, nqaij, kabmob, thiab lwm yam uas muaj nyob rau hauv lub cev. Tsis tas li ntawd muaj protein tag nrho cov enzymes uas tswj cov kev ua ntawm tus kab mob. Uas yog vim li cas nws yog li ntawd ib qho tseem ceeb kom tau txaus protein. Nws siv muab siv ntaub ntawv nqaij uas yog thiaj li tseem ceeb nyob rau hauv lub recruitment ntawm lub masses.

Lwm point: nyob rau hauv thiaj li yuav tsim kom muaj ib yam dab tsi, koj yuav tsum siv ib qhov nqi ntawm lub zog. Uas yog vim li cas koj yuav tsum tsis txhob las mees cov khoom noj uas muaj nyob rau hauv carbohydrates. Cov tshuaj yog ib tug ceev qhov chaw ntawm lub zog, uas yog tsim nyog rau cov tsim ntawm nqaij. Cov no hais tias cov proteins yog cov "tsev blocks" los tsim kom tau zoo nkauj thiab embossed mounds, thiab carbohydrates lawv yog sau ua ke.

Cov pub leejtwg ntawm tseeb thiab ceev ceev nce nyob rau hauv cov leeg

Ntawm daim card ntawv qhia zaub mov rau ua mob pawg yog yooj yim: nws yog tsim nyog los noj ntau tshaj muaj calorie ntau ntau, dua li yog ua tau rau siv. Tsuas yog nyob rau hauv no txoj kev, thiab tsis yog ua tau, nyob rau hauv tej yam yooj yim cov ntsiab lus, los mus twj. Khoom noj khoom haus yuav tsum tau muab yawm xim. Piv txwv li, yog ib tug yuam kev tshwm sim nyob rau hauv lub hwj huam mov tag nrho cov calories kom tshaj yuav mus tam sim ntawd mus rau hauv roj, thiab tsis yog qhov uas nws yog tsim nyog los ncaws pob. Yog hais tias koj noj nyob rau hauv khoom noj khoom haus tag nrho cov nyob rau hauv ib tug kab, nws yuav, raws li nws yog sau saum toj no. Khoom noj kom zoo rau tej leeg loj yuav tsum tsis txhob muaj loj nyiaj ntawm cov rog.

Nws yog zoo tshaj plaws haum rau cov kev ua si kev noj haus mob. Xyuas hais tias nws cov ntsiab kom zoo dua - qhov tsis tuaj kawm ntawv ntawm cov teeb meem nqaijrog thiab suab thaj, uas yog ib tug zoo pib nrog cov txheej txheem ntawm kev nrhiav neeg ntawm mob pawg.

Lub sij hawm niaj hnub - tus yuam sij rau kev kawm tau zoo

Khoom noj khoom haus rau cov leeg loj set (saib cov ntawv qhia zaub mov. Hauv qab no) yuav tsum tau tokogo txhua hnub, li ntawd, lub cev yuav siv tau rau cov zaub mov noj thaum lub sij hawm tej teev. Hauv qab no yog cov feem ntau kuas txhua hnub noj mov rau beginner bodybuilders.

08:00 - Cia li sawv. Koj yuav tau ua gymnastic ce los yog mus rau ib tug thaum sawv ntxov jog. Qhov no txoj kev yuav pab tau lub cev thiab cov nqaij sawv thiab coj lawv nyob rau hauv ib tug laus.

08:30 - Noj tshais. Tus thawj noj mov yog ib qho tseem ceeb heev. Nws nyob rau hauv tsis muaj cov ntaub ntawv yuav tsis tau ignored. Yav tom ntej bodybuilder tas xav tau ib tug hearty noj tshais.

11:00 - Noj su. Khoom noj txom ncauj yog li ib qho tseem ceeb raws li lub ntsiab noj mov. Nws yog nyob rau ntawm no theem, ib tug yog qhaib rau hnub ntawd, uas yog ces sai sai siv.

14:00 - Noj su. Nws yog ib qho tseem ceeb taw tes rau hauv lub hnub noj kom tsawg. Hais tias yav tav su nyob rau hauv lub cev tuaj rau tag nrho cov tseem ceeb tshaj plaws hais txog lub tsev nqaij.

16:00 - Khoom txom ncauj ua ntej ce. Qhov no noj mov yuav tsum tsis txhob yuav ceev, raws li nws yuav siv sij hawm nyob rau hauv ib tug hnyav lub plab yog tsis heev pab tau.

18:30 - lub teeb khoom noj txom ncauj.

19:00 - Noj hmo. Noj hmo yuav tsum tsis txhob noj ntau qua ntxi zaub mov noj.

21:00 - khoom noj txom ncauj ua ntej yuav mus pw.

Qhov no yuav tso cai rau tsis yog ib tug yooj yim niaj hnub khoom noj khoom haus mus nce nqaij loj sai sai.

Yuav ua li cas ntau zaug ib hnub yuav tsum tau noj

Peb pib nrog lub fact tias no kis las tsis haum li ib txwm peb noj mov ib hnub twg ntawm zoo tib yam neeg. Ntawm noj tshais, noj su thiab noj hmo yog nyob ntev lawm. Rau ib tug loj lub hauv siab nqaij yuav tu ncua replenishment. Uas yog vim li cas nws yog li ntawd ib qho tseem ceeb intermediate khoom noj txom ncauj. Zoo muaj me ntsis tab sis feem ntau.

Thaum lub kis las pom tau tias tshaib plab, qhov no yog tus thawj kos npe ntawm lub hwj chim tshaib kev nqhis uas yuav tsis ua rau zoo. Yog hais tias tus quab yuam theem ntog, lub hormone cortisol yog ua. Nws lub hom phiaj - los hloov lub sau reserves ntawm lub zog. Nws thawj tau txais mus rau hauv cov nqaij. Uas yog, nyob rau hauv lub sij hawm ntawm kev tshaib kev nqhis vim qhov kev txiav txim ntawm cov hormone tshwm sim nyob rau hauv cov leeg loj incineration. Tag nrho cov uas tau muab npaum li ntawd nyuaj nyob rau hauv gyms, yuav ploj mus. Yog li ntawd ua kis las yuav tsum tau nkag mus rau hauv cov nqaij loj, li ntawd nws yog ib qho tseem ceeb rau koj nco ntsoov txog lub hnub noj kom tsawg thiab lub luag hauj lwm ntawm kev noj haus rau lub cev ntxiv siv.

Noj tshais ntawm lub bodybuilder

Noj tshais yog tej zaum qhov tseem ceeb ntawm tag nrho cov zaub mov noj. Rau ntawm no theem lub cev thiaj li tshiab rog rau lub neej yav tom ntej ntawm cov ua hauj lwm hnub. Thawj pitching zaub mov kom tsawg yuav tsum muaj xws li tej yam yooj yim thiab complex carbohydrates, raws li zoo raws li cov proteins. Yuav kom zoo teem lub cev nqaij loj yuav tsum tau nyob rau hauv ntau txoj carbohydrates (piv ntawm txog 30% mus rau 70%).

Raws li tus zoo tagnrho cov tswvyim B yuav tsum zoo li no:

1. Tom qab tau txais li ntawm ib zaug mus noj ib co ceev ceev carbohydrates. Qhov zoo tshaj plaws thiab feem ntau pab tau cov kev xaiv yuav tsum yog ib tug iav ntawm tshiab kua txiv. Nws tsis yog? A khob tshuaj yej thiab khob cij thiab butter, dhau lawm, yuav haum.

2. Yog hais tias ib yam nkaus thiab tub nkeeg mus ua thaum sawv ntxov ce, koj yuav pib ua qhov yooj yim noj tshais. Nyob rau hauv lub thib ob theem coj cov nqaijrog - kib qe thiab qhob cij.

3. Nws tseem yog ib tug me ntsis - noj complex carbohydrates. Muaj yog ib tug me ntsis zoo dua, raws li cov pem hauv ntej yog undershot.

ceev carbohydrates

Cov noj tshais yuav tsum tam sim no ceev carbs. Cov tshuaj yog sai absorbed rau hauv cov ntshav (cov txheej txheem pib nyob rau hauv lub qhov ncauj), thiab dramatically nce lub theem ntawm qab zib. Tej zaub mov yuav sai sai txav mus deb ntawm cov pw tsaug zog thiab nyuaj lub cev. Fast carbohydrates muaj nyob rau hauv bakery cov khoom, qhob noom xim kasfes, ice cream, kua txiv, txiv hmab txiv ntoo, jam thiab zib mu.

complex carbohydrates

Complex carbohydrates yuav tsum tam sim no nyob rau ntawm lub tshais bodybuilder rau long-term txij nkawm ntawm tib theem ntawm cov ntshav qab zib. Yuav kom tsis xav tias tshaib plab rau ob peb teev, rau pluas tshais yuav tsum tau noj porridge. Nws yuav tsum yog tus zoo tshaj plaws oatmeal, uas yog heev pab tau rau lub plab thiab cov hnyuv.

cov nqaijrog

Uas muaj loj nyiaj ntawm cov protein paub txog cov nram no cov khoom noj: ntses, nqaij, qe, mis nyuj thiab cheese. Qhov zoo tshaj plaws kev xaiv yuav qe. Cov khoom no muaj ib tug loj npaum li cas ntawm cov protein - lub ntsiab siv khoom ntawm tib neeg lub cev. Muaj lawv yuav ua tau nyob rau hauv tej daim ntawv (scrambled, kib, los yog tsuas yog hau mos mos-boiled).

protein

Muaj ntau taug xaiv: "Protein - ib tug panacea rau bodybuilders, cov leeg loj hlob los ntawm leaps thiab ciam teb." Tag nrho cov npe nyob tsuas zoo advertising kawg. Tab sis dab tsi yog qhov protein? Nws cia li protein. Protein yog tsuas yog ib feem ntawm ib tug complex rau lawv muaj nqaij, uas yuav exhausting ce, txhua hnub, noj qab nyob zoo pw tsaug zog thiab cov khoom noj. Cov nqaijrog rau loj puas tsis muaj lub saum toj no yam.

Yuav ua li cas mus noj protein

Qhov no protein yog tseem tsim nyog los txais lub txheej txheem. Yog hais tias koj noj nyob rau hauv ib tug zaum txhua hnub koob tshuaj ntawm cov protein, ib yam dab tsi zoo yuav tuaj ntawm nws. Nws tsim nyog noj nyob rau hauv ntsis feem thoob plaws hauv lub hnub. Protein yog ib feem ntawm cov kev ua si kev noj haus. Xyuas yuav tsum tau mus noj 1 kg mus rau 2 grams ntawm cov tshuaj yeeb dej caw.

Nyob rau hauv thaum sawv ntxov, kom sai tau tshem ntawm ua nqaij lawm, nws yog tsim nyog los noj ib koob tshuaj ceev whey protein, uas yuav siv sij hawm rau hauv lub cev cov cai kev faib ua feem ntawm cov protein.

Yog hais tias koj ua hauj lwm los yog txoj kev kawm tsis pub kom noj 5-6 lub sij hawm ib hnub twg, ib tug yuav tsum rau nqaij loj yuav teem lub txais tos ntawm tib ceev protein.

Tsis txhob hnov qab txog nws kev txais tos ua ntej thiab tom qab workouts, raws li qhov no yog lub sij hawm rau hauv lub cev xav tau kev pab ntxiv zog.

Complex protein tsawg nrog ntau ntawm assimilation yuav tau pab tus txij nkawm ntawm tag nrho cov tsim nyog tshuaj nyob rau hauv cov ntshav, uas yuav inevitably ua rau cov leeg nce.

Lo lus hais txog dej

Feem ntau, thaum cov neeg tham txog kev cob qhia thiab kev ua si kev noj haus, kev xav ntab protein, nqaij thiab thiaj li nyob. Nyob rau hauv qhov tseeb, tsis muaj lub cev yuav tsis ua kom zoo tsis muaj dej. Txais ntawm cov protein, carbohydrates tsis lawv muaj nqaij yog hais tias tus dej tsis yog yuav tsum tau mus ntsib tsis tau. Zais kua - ib qho ntawm lub ntsiab yog vim li cas rau qhov ntev mob loj. Nyob rau hnub ntawm ib bodybuilder yog yuam ua hauj lwm kom siv li 3.5 litres ntawm cov dej, raws li ib tug loj npaum li cas ntawm cov kua tawm thaum lub sij hawm txoj kev kawm, thiab lub cev tau hauj lwm ntawm lub cev nws tej zaum lacks.

Yuav ua li cas kuv thiaj paub seb puas muaj yog muab zais rau hauv lub cev lub cev qhuav dej

Cov qauv no yog heev yooj yim: nws yog tsim nyog los haus peb khob ntawm cov dej nyob rau hauv ib tug kab, hais tias tom qab no tus nqi ntawm cov dej ib tug neeg tsis tau mus rau lub tso zis tso rau ib nrab ib teev, ces nws yog ib tug ntshiab kos npe rau ntawm lub cev qhuav dej zais.

Khoom noj khoom haus rau cov leeg loj dial (ntawv qhia zaub mov yuav tsum tau npaj noj rau hauv tus account lub saum toj no cov lus pom zoo) yog qho tseem ceeb heev. Tsuas yog nrog cov khoom noj kom bodybuilder peev xwm ua tau kev vam meej nyob rau hauv lawv ua lag ua luam.