How kuwana kwetsandanyama musikana, zvokudya, menu, kurovedza

Mubvunzo "Sei kuwana kwetsandanyama musikana?" Kufunganya vakawanda akanaka pabonde. Kana uchida kutenga yakanaka, toned muviri uye podkachennoe, ipapo nyaya ino ndiye chete kwamuri.

We funga dzinokosha, zvaidiwa izvo zvichakubatsira kuzadzisa zvinodiwa yakanaka, uye kuteerera zvinhu nezvinetso zvinomuka nenzira kuvakwa muviri yemitambo.

Sezvo tsandanyama zvikure?

Tisati tataura pamusoro kuvaka sei dzakaonda tsandanyama, zvakakosha kunzwisisa zvishoma physiology pakukura.

Zvichida vakawanda vakanzwa kuti tsandanyama dzinoitwa kubva marudzi chaizvo mapuroteni, kunyanya actin uye myosin, uye avo subtypes uye kutsigira zvicherwa. Izvi tsandanyama mapuroteni uye makemikari uye mahormone vari akapora kubva zvinowanikwa pachena amino acids vari wechiGeorgian. Izvi vakasununguka amino acids kunogona kuwanikwa kubva Mishonga mapuroteni zvokudya zvakadai huku, nyama, hove, mazai, whey nezvinogadzirwa nomukaka, asi muviri wedu unogona kuwana navo, achiparadza mapuroteni dzavo, kana pane kushayikwa Mishonga mapuroteni.

Muscle mapuroteni ari kuramba mamiriro metabolic turnover. Izvi zvinoreva kuti masikati muviri nguva dzose kwatanga pasi tsandanyama ovadzorera. Izvi ndizvo zvinoitika chikamu zuva simba zvekushandisa uye zvinokosha kuti tirambe uye kuwedzera simba, utano tsandanyama.

chikafu yaunodya DZEMUNHU DZINODZORA ari kudzikisirana kuti tsandanyama mapuroteni usage uye kunokonzera izvozvo, kurovedza muviri kunowedzera kushanda. Saka, kudya mapuroteni zvinhu uye kuita muviri (kunyanya simba kudzidzisa) zvinokosha zvinoumba kuvaka kwetsandanyama.

nokukurumidza sei kuwana kwetsandanyama musikana

Chokwadi, achibatsirwa zvakanaka akagadzirirwa kuekisesaiza. Nokufamba Kuekisesaiza kunokosha kuti vanoshingaira kushandisa mamwe uremu muchimiro dumbbells kana barbells.

Unogona kusarudza kutanga musimboti - "Kusaurayiwa simba". Iri izwi rinoreva zvinotevera: nokukurira kurwisa kuti isu zvinopa michina mitambo, tinogona kushanda kunze ose tsandanyama mumuviri wako. All marudzi kurwisa-kudzidzisa, kungava mbariro, dumbbells kana kettlebells, kuchaita pamusoro nguva kuwedzera simba uye kutsungirira, nenzira iyi kuchatibatsira kuwana zvariri chinangwa.

Pane nzira huru mbiri zviratidzi kuti vatingakurudzira tsandanyama kukura: mutoro uye vhoriyamu. Mutoro zvinoenderana sei zvikuru uchikwanisa kurera kilogram (sei inorema dumbbells). Nokufamba kwenguva, unofanira kuwedzera zvinonyatsorehwa mutoro. Somuenzaniso, unogona kutanga squat ane zvachose kurema 5 kg, asi vanofanira kuwedzera uremu zvishoma nezvishoma pamusoro nguva. Pfungwa iyi anozivikanwa mukusimbisa muviri Nyika "mberi zadzisa". Chaizvoizvo Its iri yokuti iwe zvishoma nezvishoma kutora pamusoro rinorema uremu.

Volume - uwandu muviri repetitions panguva imwe chete Workout. Saka kana uchiita squats pamusoro 3 anoita 5 nguva, nhamba iri 15 reps. Kana ukaita 4 reps 15 nguva, uchabva 60 azere repetitions. Saka, zvinokwanisika here kuwedzera uwandu muviri rinoitwa.

Sezvaunogona kuona, mhinduro yomubvunzo wokuti, "sei kuwana kwetsandanyama musikana?" Zviri nyore chaizvo: kuwedzera mutoro uye Vhoriyamu muviri.

Pane siyana hurongwa zvakagadzirirwa kuwedzera uye kushanda neimwe tsandanyama boka guru. Asi chavainyanya musimboti - kushandisa zvimwe uremu. Unogona kuita squats uye lunges mureza, asi kushandisa dumbbell gumbo uye buttock tsandanyama kuchakura zvikuru nokukurumidza. Patasvika chinoshanda kuwedzera biceps uye triceps netsandanyama.

chirongwa Kurovedzwa - nokudenga kana munhu?

Chero chirongwa yakadekara munhu unhu musikana nerimwe. Zvisinei, kuva kurovedza nokuda kwetsandanyama vane wemauto uye zvakasikwa.

• Kudzidziswa ose rinotanga Workout yakanaka. Mwari akaronga kuti up tsandanyama uye mapfundo, kuti kupfuurira kudzivisa makuvaro ndisingadiwi.
• Ushande gumbo tsandanyama nesimba rakawanda kupedza. Izvi imhaka yokuti triceps tsoka ndiro rakakura kupfuura mamwe ose munyika muviri wose. Unogona kushanda kunze tichibatsirwa lunges uye squats.
• Nokuti kupomba tsandanyama ari maoko uye shure kuita kudhonza dumbbells kana barbell.
• The abdominal tsandanyama swinging dzose anosimudza repamusoro muviri.

Chii kudya kuwana kwetsandanyama musikana

The Zvakanyanya Kunaka Panguva Yepamuviri Kudya kuti tsandanyama kukura anofanirwa kupa yakawanda mapuroteni. How kuwana kwetsandanyama musikana? Meals achava mumwe mhinduro mubvunzo uyu uye rokuti matanho kune vavariro iyi.

Saka sei kudya kuwana kwetsandanyama musikana? Vakadzi vanoita uremu kurovedza ose zuva adye 1.7-1.8 magiramu mapuroteni paminiti imwe kilogram kurema muviri. Vakadzi vane uremu iri 64 makirogiramu, nezuva dose of puroteni anenge 115 magiramu. Zvinofanira kuuya kubva nyama nezvinogadzirwa nomukaka. Vegetarian manyuko mapuroteni inogona pizi kana hemp. mapuroteni aya anotaurwa so "zvizere". Chikonzero kuti avo kushandiswa inokosha ndizvo kuti zvinokosha chete amino acids ayo zvizhinji zvinowanikwa "vakakwana" mapuroteni, kukurudzira tsandanyama mapuroteni usage uye kudzivirira kuparadzwa mapfundo.

zvikuru sei mapuroteni inodikanwa tsandanyama kukura?

Mapuroteni - huru vabatsiri vari kuwana mhinduro yomubvunzo wokuti, "How kuwana kwetsandanyama dzakaondoroka musikana?". The apa mufananidzo pakaziviswa kubudikidza 1.7-1.8 magiramu mapuroteni chete kilogram kurema muviri. Asi ichi ndicho yepazasi panogumira kushandiswa kwayo, nokuti kukura tsandanyama inogona zvishoma kwakawedzera. Ndezvipi zvakanakira mukuru mwero Mishonga mapuroteni yaunodya?

• Inonyanya thermogenic pane makabhohaidhiretsi kana mafuta, saka rinogona kubatsira kupisa zvakawanda macalorie.
• Zvikuru, saka zvinobatsira kudzora havi uye Hazvizochengetwi nedare sezvo mafuta.
• Kunowanika simba dzokushanda tsandanyama, rinogona kushandiswa se "huni" kunodzidziswa.
• Kungabatsira kudzivirira ropa shuga yomuropa simuka kana kuchembera, nokuti vatendeukira Shuga zvishoma nezvishoma pane makabhohaidhiretsi.

Macalorie uye tsandanyama fuma - vavengi kana vakabatana?

Kuwedzera kudya kuti macalorie, kazhinji Inovhiringidza uye Anovhundutsira vamwe vakadzi, kunyanya vaya anoshandiswa zvokudya uye kuderedza kudya kwavo. Asi kuti kuvaka tsandanyama, anodzidzisa zano rokuti kuwedzera uwandu macalorie kudyiwa optimum nomwero.

Panguva nenguva kunyanya caloric dhefisiti muviri unotanga kumukurira anodiwa simba kubva netsandanyama. Zviratidzo mafuta dhefisiti:

• The muviri hazvirevi kupora pashure muviri uye kunyanya kurwadziwa pashure.
• Pane kwakakomba kuneta.
• No chido kuenda yokurovedza muviri.
• Bad mwoyo uye hope nenyonganiso.

Tsigira caloric pachiyero kana yemuraudzo?

Ichi hachisi chinhu Zvakanyanya Kunaka Panguva Yepamuviri zvimiso tsandanyama kukura. Panguva yatinenge simba nepakati kuparadzwa zvachose kwemapurotini mukati hazvina kuwedzera kwetsandanyama muviri, nekuti mafuta kukwana kuramba zvose metabolic zvinodiwa, uye kuwedzera kwetsandanyama.

Zvakawandisa macalorie - vakavimbika mubatsiri ari akaisawo kwetsandanyama, asi kunyange shoma mafuta muviri kunogona kuitika panguva imwe chete. Asi rirege zvakawandisa. Ndizvo muviri uye muviri. Panguva imwe nguva vari kuwedzera uremu, hazvina haakanganwi pamusoro nokudzidziswa uye kupomba zvinodiwa mapoka tsandanyama. Next, ivo pachigaro yakaoma kudya inonzi "nokuomesa" uye kubvisa zvakawandisa mafuta. Somugumisiro, vane muviri wakanaka uye pepa pachena ose tsandanyama. Chete nenzira iyi musikana ndinonongera dzakaonda kwetsandanyama. Kutanga kushanda kunze tsandanyama, uye ipapo "rakaoma."

Sei huwandu zvokudya zvinogona kudyiwa

Hands - zvakasikwa pedengu Chinoshandiswa kutsunga chete mitemo zvokudya kuparadzwa.

• Shandisa ruoko rwako kuti kuona zvakakodzera huwandu mapuroteni.
• Clenching chibhakera, kuti huwandu miriwo.
• Bent ari muchimiro "mbiya" ruoko kuti huwandu carbohydrate.
• Thumb kuona zvinodiwa huwandu mafuta.

Zvichienderana 4 zvokudya pazuva, tinopa zvinotevera simba wedzerai redunhu wokuwana kwetsandanyama musikana:

• Nokuti vanhu vane pasi azvipire simba kwomuviri uye bhuku kurovedza - 1/2 "kapu" pamusoro makabhohaidhiretsi, 1 "chanza" mapuroteni 1 "chibhakera" nemiriwo, 2 "thumb" mafuta.
• Nokuti vanhu rurefu azvipire muviri uye simba panyama - 1 "kapu" pamusoro makabhohaidhiretsi, 1 "chanza" mapuroteni 1 "chibhakera" nemiriwo, 1 "thumbs" zvakakodzwa.
• Nokuti vanhu vane kunonoka muviri - 2 "kapu" pamusoro makabhohaidhiretsi, 1 "chanza" mapuroteni 1 "chibhakera" nemiriwo, 1/2 "thumbs" zvakakodzwa.

Izvi zvakanaka vakawanda zano, nekuti maoko ako Proportional kuti kukura muviri wako. Chinja migove yako maererano manzwiro aunoita uye iwe tarisa sei. Somuenzaniso, kana iwe uremu, edza kuderedza uwandu makabhohaidhiretsi uye mafuta. Asi hapana nyaya regai kupa zvachose kubva makabhohaidhiretsi uye mafuta. Ndivo hunokosha vabatsiri mukurwa huri ukomba ganda uye bvudzi.

How kuwana kwetsandanyama musikana, zvokudya, Muterere,

Breakfast (optional):

• Vakabika mazai - 3 zvidimbu.
• Oatmeal - 1/2 cup.

Morning tudyo (optional):

• Protein kuzununguka.
• Mumwe svikiro apuro.

Lunch (optional):

• Dzakaonda nyama (yehuku, nyama, hove, etc ...) - 200 magiramu.
• Brown mupunga - 1/3 cup.
• Fresh miriwo - 1 cup.

Pashure nokudzidziswa (optional):

• Protein kuzununguka.
• Omuamanda (kana cashew nzungu, nzungu, fruit, uye zvichingodaro. D.).
• One mabhanana.

Dinner (optional):

• Dzakaonda nyama (yehuku, nyama, hove, etc ...) - 200 magiramu.
• Fresh miriwo - 1 cup.
• Yekotapeya.

Kuti tiwane kwetsandanyama musikana anogona kudya makaguta uye siyana.

mhedziso

Sezvaunogona kuona, mhinduro yomubvunzo wokuti, "sei kuwana kwetsandanyama musikana?" Ko nyore. Chinhu chikuru - kuchengeta zvinotaurwa:

• kudya mukuru-mapuroteni zvokudya, asi musakanganwa pamusoro makabhohaidhiretsi uye mafuta;
• zvakanyatsorongwa kushandisa kushandisa mamwe uremu, izvo pakupedzisira unofanira kuwedzera;
• kuwedzera vhoriyamu yokurovedza.