Yuav ua li cas mus nce hnyav nyias txiv leej tub ib: kev kawm. Yuav ua li cas mus nce nqaij loj hudomu

Yuav ua li cas mus nce hnyav nyias ib yawg? Feem ntau, xws li ib tug lo lus nug nug los ntawm ntau yam, muaj ib txhia uas muaj ceg txog lawv cov tsos. Yuav ua li cas yuav paub no lub siab xav? Nyeem txog ib qho tseem ceeb nuances massonabora tom qab nyob rau hauv no tsab xov xwm.

Qhov tseem ceeb ntawm kev noj haus

Yuav ua li cas mus nce hnyav nyias ib tug? Nws tshwm sim hais tias tus tub hluas siv sij hawm koom nyob rau hauv lub nrog, depleting koj lub cev nyob rau hauv pursuit ntawm ib tug lossis loj lub cev. Cuaj kaum fais fab lawv yog heev dismissive, siv tog twg los tsis ncaj ncees lawm zaub mov, los sis tsis muaj ntawm nws kom muaj nuj nqis. Nco ntsoov hais tias txoj kev loj hlob ntawm koj cov leeg nyob rau hauv lub zoo thiab muaj nuj nqis ntawm cov zaub mov kom tsawg. Tib yam siv rau lub txheem hnyav txheej uas tsis muaj ib qho kev nce nyob rau hauv cov leeg loj. Nyob rau hauv no tsab xov xwm peb muab ib tug los ze zog saib nws tus thawj lub sij hawm, uas yog, ib qho kev nce nyob rau hauv lub loj ntawm koj lub zog.

Nqaij txoj kev loj hlob yog ib tug ncaj resource-intensive kev rau cov uas koj xav tau zog (carbohydrates) thiab lub tsev ntaub ntawv (cov nqaijrog). Tsis nyuaj rau twv hais tias rau lub ceev txoj kev loj hlob yuav tsum tau ib tug seem ntawm calorie ntau ntau. Qhov muaj feem thib kev taw qhia ntawm tau txais cov kev feem ntau calorie ntau ntau yuav tej yam ntuj tso khoom noj khoom haus es tsis txhob ntawm kev ua si cov zaub mov, uas peb yuav npog tom qab. Yuav ua li cas los tsim kom tau nqaij nyias ib yawg? Ectomorphs - yog ib tug cim hom ntawm cov neeg uas muaj ib tug heev ceev ceev metabolism (metabolism). Yuav kom tsim tshiab nqaij fibers yuav tsum tau ntxiv calorie ntau ntau, tus nqi ntawm cov uas yuav tsum tau xam los ntawm cov nram qab no: Muaj koj qhov ceeb thawj x 30 + 500. Piv txwv li, koj luj 70 kg. Ces koj yuav tsum tau siv 70 x 30 + 500 = 2500 calorie ntau ntau, uas yuav spur mob loj dab.

Lub proportions ntawm cov as-ham

Lub proportions ntawm cov nqaijrog, nqaijrog thiab carbohydrates nyob rau hauv kev noj haus - nws yog heev ib qho tseem ceeb taw tes rau hauv cov khoom noj. Lub volume ntawm lub subcutaneous roj nyob rau tus piv ntawm cov as-ham. Yuav ua li cas mus nce hnyav nyias ib yawg? Soj ntsuam cov nram qab no kev sib raug zoo, uas yuav pab koj mus cuag lub hom phiaj:

• Protein - 25-30%.
• Carbohydrates - 50-60%.
• Rog - 10-15%.

Tam sim no peb qhia rau lawv ib tug me ntsis ntau. Cov nqaijrog tuaj nyob rau hauv cov tsiaj (nqaij, nqaij ntses, qe) thiab cog (proteins uas los ntawm cereals, ceev thiab lwm yam). Nws yog ib nqi hais tias tus thawj yog npaum li cas mob vim zoo set ntawm cov amino acid. Carbohydrates yog qeeb (tag nrho cov hom ntawm cereals, fawm) thiab ceev ceev (khoom qab zib). Cov yav tas los, nyob rau hauv lem, absorbed los ntawm lub cev rau ib tug ntev lub sij hawm, kev tswj nws lub hwj chim rau ib ntev lub sij hawm (3-5 teev). Fast carbohydrates tam sim ntawd tsa cov ntshav qab zib theem, thiab yog li feem ntau ntawm cov tso nyob rau hauv lub cev muaj roj. Qhov tseeb justifies txais tos ntawm carbohydrates tom qab ib tug workout nyob rau hauv thaum sawv ntxov, thaum lub cev yog nyob rau hauv lub zog nyiaj tsawg. Nyob rau lwm lub sij hawm, nws yog tsim nyog los ua kom pom tseeb rau hauv lub complex (qeeb) "thee".

Thaum kawg, cov rog yog nyeem (lard, margarine, butter) thiab unsaturated (zaub roj, qe qe). Tus thawj - ib tug "phem" cov rog tsis muaj zoo npaum li cas rau lub cev. Unsaturated - yog "zoo" cov rog uas yuav tsum tau yuav tsum tau nyob rau hauv lub hnub awd ntawm txhua. Lawv muaj ib tug zoo ntxim rau lub plawv muaj nuj nqi, normalize metabolism thiab tso cai rau koj kom muaj tag nrho cov lub cev dab nquag. Ntawm no yog ib tug piv BZHU yuav tsum muab tus luj teev rau cov neeg phem. Mus rau tom ntej no yam khoom.

Yuav kawm ntau txog nyob rau hauv kev noj haus

Thaum nws yog ib qho zoo siv? Nyob rau hauv thaum sawv ntxov koj yuav noj yooj yim carbohydrates (txiv hmab txiv ntoo, khoom qab zib, haus dej haus kua txiv hmab), uas yuav sau rau hmo ntuj nqi ntawm koj lub cev. Thaum lub sij hawm pw tsaug zog, peb poob heev heev ntawm lub zog, tawm hauv los xyuas kom meej tias tag nrho cov dab uas tshwm sim nyob rau hauv peb lub cev. Ib tug yuav tsum tsis nco qab txog cov nqaijrog uas tseem ceeb building blocks rau nqaij. Thaum lub sij hawm lub hnub Qhia complex carbohydrates thiab protein. Heev tseem ceeb yog cov noj mov ua ntej thiab tom qab qoj ib ce, thaum koj yuav tau ua ib carbohydrate loading thiab rau replenishment ntawm lub zog, ntsig txog. By yav tsaus ntuj npaum li cas ntawm carbohydrates yuav tsum tau maj mam txo mus rau ib tug tsawg kawg nkaus.

Cov nqaijrog, on qhov tsis tooj, thoob plaws hauv lub hnub yuav tsum tau consumed nyob rau hauv sib npaug zos feem. Ua ntej yuav mus pw, nws yog ntshaw kom tau noj ib cov uas tsis muaj roj tsev cheese los yog casein haus dej cawv. Qhov no protein yog tso tawm maj mam mus rau hauv koj lub cev, tiv thaiv lub catabolic dab. Yuav ua li cas mus nce hnyav nyias ib yawg? Lo mus rau saum toj hauv paus ntsiab lus, uas mas nws yeej yuav pab tau koj nyob rau hauv qhov kev siv ntawm anabolic hom phiaj. Tom ntej no, peb xav txog ib tug xov tooj uas tau yus noj.

noj cov zaub mov №1

Keeb kwm zoo tagnrho rau ectomorph mixed yam, uas muaj cuab kev pom endomorphs (nyiam teem nqaij).

1. Noj tshais. 2 tag nrho qe + daim wholemeal mov + 100g + oatmeal iav ntawm kua txiv / kas fes khob.
2. Noj su. 150-200 g ntawm mov / buckwheat / nplej zom / ci qos yaj ywm + 200g nqaij qaib mis + zaub.
3. Tav su cov tshuaj yej. Ceev / txiv hmab txiv ntoo / nyuaj nrog cheese thiab nqaij npua.
4. Noj hmo. Ntses / ntshiv nqaij + zaub.
5. Ua ntej yuav mus pw. Casein cocktail / 250 g roj-dawb yogurt.

Nyob rau ntawm ib lub sij hawm, qhov no noj cov zaub mov muaj tsim ib tug bodybuilder "golden era" Franko Kolombo. Cov neeg no, ntawm chav kawm, paub lawv hais dab tsi. Yuav ua li cas mus nce nqaij loj nyias ib tug? Qhia zoo, pw tsaug zog 7-8 teev, thiab ua raws li no kev noj haus, muab rau beginners nyob rau hauv bodybuilding.

noj cov zaub mov №2

Tus tom ntej noj cov zaub mov ib tug me ntsis richer, thiab yog li ntawd zoo tagnrho rau ib tug "huv" ectomorphs uas koj qhov hnyav nce yog muab ib qhov nyuaj heev. Nqaij teem rau nyias hais mav yog ib txwm ib tug daunting ua hauj lwm, tab sis, nrog systematic kev cob qhia, kom kev noj haus thiab txo cov tsis tau phem lawv paub tseeb tias yuav tsum tau mus cuag tau zoo heev.

1. Noj tshais. 150 g ntawm oatmeal raisin / 5 scrambled qe dawb thiab nkaub + 1 khob ntawm kua txiv / kas fes khob.
2. Noj su. Protein co.
3. Noj su. 150 g ntawm cov nplej / buckwheat / muab tshuaj txhuam + steak / nqaij qaib mis + zaub.
4. Qhov thib ob noj hmo. Kua zaub nrog pasta, nqaij qaib thiab zaub + ib khob ntawm kua txiv.
5. Noj hmo. Ntshiv nqaij / ntses / qe dawb + zaub.
6. Ua ntej yuav mus pw. Casein cocktail / 250 g ntawm cheese.

Noj cov zaub mov Dwayne Johnson

Tom ntej no awd coj los ntawm Dwayne Johnson - Hollywood lub hnub qub npe hu rau nws lub luag hauj lwm nyob rau hauv Hobbs 5 thiab 6 ntawm "Fast thiab cov Furious," Hercules nyob rau hauv cov yeeb yam "Hercules" thiab lwm yam films. Kuv yuav hais li cas? Ib tug zoo actor. Tab sis peb, ntawm chav kawm, tseem ceeb tshaj nws physique, uas yog heev impressive. Yog hais tias koj muaj wondering txog yuav ua li cas tau hnyav nyias ib txiv leej tub, ces qhov no noj cov zaub mov ib tug neeg yuav escalate muaj ceeb thawj. Peb npaj mus rau lub tsom xam.

1. 2 tag nrho qe + 300 g + 100 g ntawm Blue oatmeal.
2. 350 g ntawm qos yaj ywm zaub + + 200 g Blue.
3. 200 g + 250 g ntawm mov qaib + zaub.
4. 200 g + 200 g ntawm Blue mov + 1 diav ntses roj.
5. 300 g qos yaj ywm ci + 250g + shpinatovy nyias nqaij.
6. 200 g + 250 g ntawm mov Blue + nyias.
7. Omelet 10 + casein protein cocktail.

Yuav ua li cas peb muaj? Los ntawm sum tso zis 360 grams ntawm protein (rau Duane - nws 3 g ib 1 kg lub cev hnyav) thiab 500 g ntawm carbohydrates, i.e. 4 g ib 1 kg ntawm lub cev hnyav. Zoo nkauj impressive tooj. Yuav ua li cas sai sai tau hnyav nyias ib tug? Sim no noj cov zaub mov uas muaj ib tug kho lus me me ntawm tus luj ntawm cov khoom, pib los ntawm lawv cov luj, thiab koj yeej paub hais tias mus tau nce nyob rau hauv loj, ntseeg kuv!

Noj cov zaub mov Krisa Hemsvorta

Lwm Hollywood actor, lub npe hu rau peb ntawm lub novels ntawm tus yeeb yam "Thor", qhov twg nws ua si ib tug loj luag hauj lwm. Yuav ua li cas yog nws muaj ib tug noj cov zaub mov?

1. 8-10 hom qe dawb oatmeal + 1% mis nyuj yoghurt + + whey protein.
2. 100 g ntawm cereals quinoa + + + txiv hmab txiv ntoo kua mis nyeem qaub protein cocktail.
3. + Zaub 300 g ntawm nqaij qaib mis.
4. 300 g nqaij nyoos nqaij qaib mis.
5. Protein co.
6. 300 g ntawm steak + zaub.
7. Casein co.

Nyob rau hauv tas li ntawd, thoob plaws hauv lub hnub, nws kuj noj multivitamins, creatine thiab L-carnitine. Qhov no yog ib tug theej muaj zog nyhuv noj cov zaub mov uas muaj ib tug poob siab koob tshuaj ntawm cov protein nyob rau hauv nws, thiab thiaj li nws yog zoo tagnrho rau nkag mus rau hauv nqaij ntshiv. Nws yog ib nqi sau cia hais tias zoo npaum li cas los saib nws thaum lub mesomorphic lub cev ntaus. Yuav ua li cas sai sai tau hnyav nyias ib tug? Sim no cov khoom noj.

Noj cov zaub mov Lazar Angelov

Qhov no Bulgarian yog tam sim no xam tau tias yog ib tug ntawm cov qauv ntawm aesthetic bodybuilding. Yuav ua li cas nws noj? Saib pob tawg lawm noj cov zaub mov hauv qab no.

1. Oatmeal nrog ceev qe dawb + 6-8 + protein cocktail.
2. Rice / buckwheat + nqaij qaib mis + zaub.
3. Protein co + almonds.
4. Tuna los yog lwm yam ntshiv ntses + zaub.
5. Rice / ci qos yaj ywm / nplej zom + steak / ntses + zaub.
6. Ntshiv nqaij / ntses.
7. Casein co.

Tsis tas li ntawd, Lazar Angelov ntxiv rau cov khoom noj BCAA thiab L-Glutamin.

Noj cov zaub mov Pham Woodbridge

Thaum lub bodybuilder yau, nws yog ib tug heev nyias tus txiv neej. Cuaj kaum, nws muaj kev tswj kom tso mus rau lub elegant lub cev, muaj ib tug tsawg kawg nkaus feem pua ntawm cov lub cev muaj roj. Yuav ua li cas hom ntawm cov zaub mov nws yog siv niaj hnub no? Nyob rau qhov no tom qab.

1. Whey protein + Glutamine.
2. Oatmeal qe dawb + 6 + 1 h. L. txiv laum huab xeeb butter.
3. Tuna + 2 slices ntawm wholemeal mov + avocado / txiv tsawb / txiv pos / blueberry.
4. Whey protein + Glutamine.
5. Salmon + cov nplej xim av / nplej zom + txiv hmab txiv ntoo.
6. Mis ntawm nqaij qaib / steak + cov nplej xim av.
7. Casein co.

Qhov no xaus peb suab rations. Yuav ua li cas los tsim kom tau nqaij nyias ib yawg? Sim yam tsawg 90% mus rau raws li ib tug ntawm cov saum toj no piv txwv, ib ce muaj zog tsis tu ncua, thiab nws yog ntsoov muab koj stunning tau.

Workouts rau yuag rau qhov hnyav

ectomorphs lub cev txaus phem tsiv hwj chim loads, vim hais tias ntawm yog dab tsi tsim nyog rau cov sij hawm los txo lawv siv. Piv txwv li, koj yuav txo tau cov xov tooj ntawm cov kev kawm hnub ib lub lim tiam, nyob rau hauv thiaj li yuav muab lub cev ntau lub sij hawm mus rau restore los yog tsawg ua hauj lwm le caag rau ib tug qoj ib ce. Ntawm cov hoob kawm, qhov no mus kom ze yog tsim tsuas yog rau cov beginners uas tsuas yog noog hnyav workouts nyob rau hauv lub gym. Yuav ua li cas mus nce nqaij loj nyias ib tug? Koj paus ce, uas feem ntau yog muaj xws li cov nram qab no: zaum-sawv, raug tshem tawm presses, traction lawd caj npab Biceps, rub-ups thiab thawb-ups (los ntawm lub hauv pem teb thiab thaum uas tig mus tuav). Hais txog cov zaus ntawm txoj kev kawm, ces 3-ib-lub sij hawm mus txawv tebchaws los cov gym yog qhov zoo tshaj plaws kev xaiv rau txhua leej txhua tus. Nrog twj tso kua mis nyob rau hauv ib tug muab hnub? Koj qhov kev pab cuam yuav tsum kwv yees li raws li nram no:

1. Day 1: Ob Txhais Ceg + xovxwm.
2. Hnub 2: Rov qab + Biceps.
3. Hnub 3: Hauv siab + Triceps + lub xub pwg nyom.

Ntawm kev kawm hnub noj ib hnub twg ntawm so. Khoom noj kom zoo thiab kev ua raws - yog qhov tseem ceeb rau koj txoj kev!

kev ua si kev noj haus

Feem ntau cov tseem ceeb ntawm kev ua si kev noj haus yog tsis tshua muaj exaggerated. Nws tsis yog anabolic steroids, thiab yog li ntawd sai kev loj hlob ntawm cov nqaij loj thiab lub hwj chim kev ua tau zoo muaj peev xwm tsis tau leej twg. Ua ntej ntawm tag nrho cov muaj zoo tib yam khoom noj uas yog nyob rau hauv ib txoj kev muaj peev xwm los pab koj tej yam ntuj tso khoom noj khoom haus. Uas yuav mus rau cov pab pawg neeg ntawm additives? Peb sau lawv tag nrho cov:

1. Protein. High-protein sib tov uas yog feem ntau nrov nyob rau hauv bodybuilding protein vim feem tseem ceeb nyob rau hauv ib tug muab kev ua si nawv. Muaj ob peb hom: whey (ceev protein uas yog haum rau lub txais tos nyob rau hauv lub yav sawv ntxov thiab sai li sai tau tom qab qoj ib ce), casein (ib tug qeeb, uas yog haum rau siv ua ntej pw tsaug zog), qe (qhov nruab nrab lub sij hawm ntawm kev txiav txim) thiab kua (raws li qhov nruab nrab). Qhov muaj feem thib rau lub kis las yuav tsum ua tau tus thawj peb hom.
2. Gainer. Carbohydrate-protein sib tov rau ceev dialing loj. Cov khoom muaj xws li ceev ceev carbohydrates thiab proteins, thiab yog li ntawd, qhov no cocktail yog zoo meej rau ectomorphs tom qab kev kawm thiab nyob rau hauv thaum sawv ntxov. Yuav ua li cas mus nce hnyav nyias ib tug tub hluas? Gainer yuav pab tau koj mus muab cov Desired qhov ceeb thawj thiab nkag mus rau hauv kev nyab xeeb.
3. Amino acids. Ib qho tseem ceeb tivthaiv uas tiv thaiv catabolic dab nyob rau hauv koj lub cev. Nws yuav tsum noj thaum lub sij hawm thiab tom qab yuag kawm.
4. Creatine. Nws tsub kom lub dag lub zog thiab endurance kev ua tau zoo.
5. Poob phaus.

Nyob rau hauv xaus

Qhov hnyav nce rau yuag hais mav, tshwj xeeb tshaj yog hardgainer tej zaum muab ib qhov nyuaj heev. Txawm li cas los, tsis muaj dab tsi yog tsis yooj yim sua. Kom xuas mas thiab nyuaj kev cob qhia yuav hloov txawm nyias tus txiv neej. Kuv xav tias koj kawm tau zoo nyob rau hauv ua tau raws li lub hom phiaj!