Pamusanapekushanduka basa mberi kwevanhu tsandanyama kushanda?

Maximum kunoguma kuwedzera kwetsandanyama chete kunogona kuwanikwa pasi ezvinhu kuti zvose zviitwa, kudya uye zvaiitwa achava akarurama, uye izvozvo kunobva vamwe ruzivo. Naizvozvo zvakafanira kuti kunzwisisa, nokuda vamwe basa kuenda basa dzevanhu tsandanyama, uye kushandisa ruzivo urwu mune tsika.

Nei izvozvo?

Zvino, vazhinji varikubvunza mubvunzo kuti nei zvakakodzera kuziva tsandanyama kushanda nokuda basa. Zvaringana kuita zviitwa zvakarurama, kurovedza zvakanaka uye tichava. Sezvo Vanoti varairidzi vazhinji uye vatambi, hapana dzidzo yakanaka havagoni kupfuura nechiyero chirwere. Unoda kuwana mugumisiro - zvakanaka uye kudya zvakanaka. Naizvozvo munoziva, chinodiwa nokuda chii kubasa tsandanyama.

Kana mutambi ane kunzwisisa kwete bedzi Kururama aurayiwe zvimwe zviitwa, asi kushanda tsandanyama avo, ipapo zvichava kazhinji vabudirire yakanaka mugumisiro uye kuderedza chikamu ndingangokuvara akuvara siyana panguva kurovedza. Kubva musi uyu, munhu anogona kusika kudzidzisa chirongwa chavo, kudya kunovaka uye zororo, inova ndinoiitawo guru.

ATP - simba mabviro mhasuro sunga

Chimwe chezvinhu zvinokosha kunobva simba nokuda tsandanyama marwadzo womunhu muviri hausi mumwe kupfuura adenosine triphosphate (phosphorus akakura). Kupfupisa - adenosine triphosphate, asi zvikuru kwose kwose zita - ATP.

Apo ATP cleavage kunoitika, paumbwe rinoitwa ADP (adenosine diphosphate), uye simba asunungurwa anenge 20-30 muzana izvo anoenda tsandanyama basa scoring. Ruzhinji (50-60 muzana) iri dzikwanise kupisa, uye navamwe simba iri kupedzerwa iri muviri mumuviri womunhu. Saka, kushanda tsandanyama kwevanhu (tsandanyama marwadzo) rinoitwa kushandisa phosphorus.

Mumatanda uye kuzoita ATP mumuviri

Direct ATP zvitoro mu tsandanyama fibers iduku uye saka zvinoda kuramba kuzoita adenosine triphosphate. Nokuti vakadaro anoshandisa adenosine triphosphate manyuko "nemafuta", sezvo creatine phosphate (CrP), shuga, mafuta uye makabhohaidhiretsi muchimiro glycogen.

Zvinokosha kuteerera chokwadi kuti CRF chinonyanya kukosha rine simba pamavambo tsandanyama basa. Cleavage kuti creatine phosphate kunoitika pasina kutora chikamu reokisijeni, saka zvaanoita nokukurumidza kupfuura zvimwe zvinhu.

Apo unogona kushandisa zvakanakira ichi zvinhu? Zvemitambo, izvo zvinoda rakapinza nokukurumidza basa netsandanyama. Kwakadaro mabasa anosanganisira mhando dzakawanda Weightlifting uye nevamwe.

glycolytic maitiro

Kana tsandanyama aite basa kwenguva refu, mubatsiri vawane simba iri glycolytic hurongwa. Panyaya iyi, basa tsandanyama yevanhu nemhaka nokuputsika makabhohaidhiretsi, kureva shuga uye glycogen. The muviri rinochengeta izvi zvinhu zvakananga chiropa uye tsandanyama fibers.

A yakawanda glycogen yakakwana Chinosimudzira kutsungirira mutambi. Nyaya iyi iri chinhu chinokosha, Somuenzaniso, akareba kumhanya, kuchovha, kushambira uye zvimwe mitambo yakafanana.

Nokuti migumisiro yakanakisisa, vatambi vakawanda mashoma maawa pamberi kutanga kudya zvokudya zvine refu chikamu makabhohaidhiretsi. Zvokudya Ndiro huru tsime anodiwa zvinhu, sezvo glycogen - a carbohydrate.

Kushaya Zvokudya Zvinovaka Muviri - kukuvara kuti mutambi

Zvinokosha kuteerera chokwadi kuti vanhu vazhinji vanotanga kuita mabasa zvemitambo, tenda kuti panguva yechiitwa kunogona kudya zvikuru, nokuti zvinogona kuita kuti kunyanya uremu. Vanoda munhu akanaka, kuteerera kukuru kurovedza, asi vachishandisa zvikamu zviduku kana kudya chirimwa zvokudya. mubatanidzwa chete yakadaro anopa murombo zvabuda. Zvakare, vanofanira kuenda mubvunzo wokuti, tichiregeredza mamwe basa mberi basa dzevanhu tsandanyama uye yose muviri mashandiro hwose.

Pamwe aforesaid siyana kuitika womunhu urongwa muviri kuti zvinodiwa muupenyu. Maitiro aya zvinosanganisira kwetunhu mafuta, mapuroteni, makabhohaidhiretsi uye mune dzimwe nzvimbo dzomuviri uye masero. In sainzi, raora ichi anonzi anabolism.

Panguva mabasa mitambo kwete chete zvinowedzera mari tsandanyama basa, asiwo vose kwemasayendisiti zvavo. Kana muviri womunhu haana zvakafanira okunze, asi nzvimbo kutanga kukamurwa tsandanyama mapurotini. Nemamwe mashoko, muviri unotanga kudya kwevanhu tsandanyama, iyo inotungamirira kuupenyu zvisingadiwi zvabuda. Naizvozvo, kuti varege kubata dambudziko iri, iwe unofanira kudya zvakanaka.

A akanaka mutambi Kudya

Saka, panguva tichiregeredza mamwe basa mberi basa dzevanhu tsandanyama zvataurwa pamusoro. Uyewo kuteerera mashoko zvakananga kudyiwa zvokudya. Sezvo wava pachena, chakanakisisa zvokudya - abudirire mumutambo anoranga.

Mazano:

• More nyama. Huru uye hariperi tsime zvinokosha zvinhu - nyama. Pane ayo mamwe nani.

• Kutarisana rubatsiro. Somuenzaniso, ndiro mbiri Porridge zvichava zvakaoma kudya, asi kana ukaisa zvidimbu izvi mumukombe guru rimwe, ipapo mikana kuchawedzera pakarepo. Muchiitiko chino, pane mhando yokunyengedza muviri. Imwe mukombe, asi zvikamu hombe saizi.
• Meal pashure nokudzidziswa. Hazvina zvakafanira kunonoka kudya mushure Workout akanaka, nokuti tsandanyama fibers zvakafanira kuwanazve uye "zvinokura", uye zvokudya mumuviri haamo.
• Tikafunga mapuroteni pamwe inowanzotorwa kudya. Pari, vakawanda mapuroteni zvokuwedzera akawana mukurumbira. Pano tiri shomanana vanhu vanofunga pamusoro zvavo kushandiswa kwakarurama. Zvinonzi yakanaka mugumisiro zvinogoneka chete pamwe mubatanidzwa yokuvirisa vane dzinongoitika manyuko mapuroteni, kwemafuta uye makabhohaidhiretsi.

mugumisiro

Kana zvakanaka kutaura nyaya tichiregeredza mamwe basa mberi nebasa dzevanhu tsandanyama, uye kune zvakananga simba romugove, zvichabuda kukasaitwa nokukurumidza. Unogonawo kuteerera tsandanyama vari kushanda kuti pasi zvimwe zviitwa uye nenhumbi zvakakodzera wavo wenguva inoshanda, asi inyaya yakasiyana.