Nutrition uye zvinokosha muviri kuti uremu yakatarwa

The basa rokutanga ruzhinji vechiduku vauye yokurovedza muviri - ndiko kuti vawane kwetsandanyama. Speed kuridza runhare kwetsandanyama kunobva zvikurukuru pamusoro Human genetics, kureva muviri mhando. Zvaunofanira kuita zvinhu kurovedza nokuda kutaridza uremu? zviitwa izvi hazvisi zhinji kudaro, asi ivo zvinobudirira kubatsira kuwedzera uremu hwako.

Chinhu chikuru vanopinza vazhinji, kwete chete kuita zviitwa ari yokurovedza muviri, asi kuti vadye uye kuti zvakazara dzikama. zvokudya zvakakodzera - ndiyo shanguriro kukurumidza kupinda muchiuto kuti kwetsandanyama pasina zvakawandisa mafuta. dumbu edu anokwanisa ruoko, saka zvakawanda iwe udye, kwenguva refu achakwanisa kudya inotevera nguva. Nokuti mafuta chikafu haungagoni kunditevera, sokuvapo muviri zuva kuwana 3-4 magiramu mapuroteni uye 6-7 magiramu ose makabhohaidhiretsi por 1 kg wenyu muviri uremu. Munguva tsandanyama muchiuto nguva, unofanira kugara kudya nguva 4 kusvika 7 pazuva. Pakutanga, hazvina zvakakodzera kumanikidzira muviri wako, zvakakodzera zvishoma nezvishoma awedzere mugove uye uwandu vapera.

Basic muviri nokuti kwetsandanyama zvinoiswa: deadlifts, squats uye pabhenji wokudhinda. Training panguva uremu yakatarwa kunofanira kusanganisira vose.

Kamwe waita dzinokosha muviri kuti uremu yakatarwa, uye uchiri simba, unogona kuita zvinhu chinoumba kurovedza vamwe tsandanyama. zviitwa izvi zvinosanganisira:

1. Nokusimudza barbell biceps;
2. Bench wokudhinda nhete kubata nekuda kukura triceps;
3. Bench tsvimbo nokuda musoro kukura Delta.

Kuwanda seti uye reps

Kuti tizive uchishandisa uremu, unofanira kutanga kuziva kuti repetitions zhinji zvinoda kuita. Nokuti vazhinji yakatarwa vanofanira kuita 3 mabhizimisi nzira, uye napamberi kuti unofanira kuita ushamwari-pamwe yakaderera uremu. Kuwanda repetitions kuti imi muite zvinhu muviri kuti yakatarwa uremu anofanira kuva pakati 6 uye 8. Kana vakasarudzwa uremu zvaungaita 10 kana kupfuura reps, unofanira kuwedzera kuva makirogiramu mashomanana. Achiita zviitwa mamwe tsandanyama vari pamusoro apa, unogona kuita 10 - 12 repetitions. Unogona kuita nzira sechinhu chenguva uremu, uye kuwedzera nayo mumwe tevera.

zororo pakati anogadza nguva inofanira kuva pamusoro 3 maminitsi, panguva iyi haungagoni kugara panzvimbo imwe uye unofanira kufamba. Panguva yechiitwa unofanira kufema zvakaenzana. On zvinodiwa kuti goho. Haukwanisi kuchengeta mweya yenyu panguva nzira, muchiitiko ichi chinhu kukwana okisijeni dzichayerera kuti tsandanyama dzako, uye iwe akakurumidza kuwana unenge vakaneta.

Panguva apo uchiita zvinhu muviri kuti yakatarwa kurema, unofanira kuenda yokurovedza muviri kanenge 3 nguva pavhiki.

mitambo udyo

Modern mitambo zvokudya zvakakwana ngozi kuti utano, kana kuparadzwa zvakarurama zvizhinji. It kwete chete hakuiti kukuvadza muviri wako, asiwo rikurumidze nguva tsandanyama muchiuto uye uchishandisa uremu. Kushandisa dzavo kudya mukusimbisa muviri zvokuwedzera, uchaona kupora nokukurumidza pakati vanga vaneta. Uyezve, iwe uchagona sokwavanopedza zvakakodzera uwandu mapuroteni uye nezvimwe zvinhu kuti zvinodiwa kuramba muviri panguva yechiitwa. Shandisa ose makro uye micronutrients kubva nguva kudya hazvibviri.

Unofanira kudya nehafu - maawa maviri vasati nokudzidziswa uye nehafu yeawa pashure. muviri vanofanira asati kudya anononoka makabhohaidhiretsi uye mapuroteni, makabhohaidhiretsi kukupai simba uye mapuroteni zvakakodzera "chivakwa" mashoko tsandanyama dzako. Pashure kurovedza, zviri chinodiwa kudya zvakasimba makabhohaidhiretsi uye mapurotini. Usakanganwa pamusoro mafuta, asi nhamba yavo haafaniri kupfuudza 15%.

Nhasi, zvikuru zvakawanda chakagadzirwa mapuroteni, creatine uye amino acids, kuwedzera uremu kuisa unogona kutenga gainer.

Kudya zvakanaka uye kuita zvinokosha muviri kuti tsandanyama muchiuto, iwe uchagona kutaipa zvakasimba zvakakwana kuti munoshaiwa uremu.