Sei uremu matete mumwe mukomana: chirongwa yokudzidzisa. How kuwana kwetsandanyama hudomu

Sei uremu matete mumwe mukomana? Kazhinji, mubvunzo wakadaro akabvunza nevazhinji, pane vamwe vane zvivako nezvechitarisiko chavo. Sei kuziva chido ichi? Verenga pamusoro nuances kukosha massonabora gare gare munyaya ino.

Kukosha kudya

Sei uremu matete mumwe? Zvinoitika kuti vakomana vanopedza maawa mubasa horo, depleting muviri wako pakutsvaka muviri hombe. Zvisinei Power vane ukashora kwazvo, kushandisa kana chikafu zvakaipa, kana kusamuda uwandu. Yeuka kuti kukura tsandanyama dzako kunobva nouwandu zvokudya yaunodya. Izvi zvinoshandawo mureza uremu yakatarwa kuti haibatanidzi kuwedzera kwetsandanyama. Munyaya ino isu kunyatsotarisisa nazvo pakutanga, kureva, kuwedzera kukura tsandanyama dzako.

Muscle kukura munhu zvakanaka chinogona-ndichibvunza mutoo iyo unofanira simba (makabhohaidhiretsi) uye zvokuvakisa (mapurotini). Nyore zvokufungidzira kuti nokuda wakakurumidza kukura kunoda pachisara kuti macalorie. Kuisa pokutungamirira kuwana zvikuru macalorie vachava kwomuzvarirwo chikafu pachinzvimbo zvemitambo chikafu, izvo isu muchafukidza gare gare. How kuvaka tsandanyama matete mumwe mukomana? Ectomorphs - iri rakasiyana mhando yevanhu vane kutsanya zvikuru muviri (muviri). Kuvaka itsva tsandanyama fibers vanoda imwe macalorie, uwandu izvo zvinogona dzaona kubudikidza mutoo: kurema kwenyu X 30 + 500. Somuenzaniso, mozviyera 70 makirogiramu. Ipapo iwe unofanira kushandisa 70 X 30 + 500 = 2500 macalorie, izvo zvichaita kuti unzwe tsandanyama kukura pezvakaitwa.

The kukura muviri

The kukura mapuroteni, kwemafuta uye makabhohaidhiretsi zviri zvokudya - zviri zvikuru pfungwa inokosha iri zvokudya. The Vhoriyamu subcutaneous mafuta kunoenderana nhamba muviri izvi. Sei uremu matete mumwe mukomana? Cherechedza zvinotevera ukama, izvo zvichakubatsira kuti kuzadzisa chinangwa:

• Protein - 25-30%.
• Makabhohaidhiretsi - 50-60%.
• Mafuta - 10-15%.

Zvino isu kuvaudza zvishoma. Mapuroteni kuuya mhuka (nyama, hove, mazai) uye chirimwa (mapuroteni kubva zviyo, nzungu uye zvimwe zvinhu). Zvinokosha kutaura kuti wokutanga ndiye zvikuru noutano hwakanaka nokuda nani iine amino acid. Makabhohaidhiretsi vari anononoka (mhando dzose ezviyo, Pasta) uye nokutsanya (zvihwitsi). Aimbova, akavapindurawo, yokuita zvinoitwa muviri kwenguva refu, kuramba simba raro kwenguva refu (maawa 3-5). Fast makabhohaidhiretsi pakarepo simudza ropa shuga sandara, uye saka vakawanda iiswe mafuta muviri. Izvi anoruramisa negashiro makabhohaidhiretsi mushure Workout mangwanani, apo muviri iri simba dhefisiti. Pane dzimwe nguva, zvakakodzera kutarisa kunzwisisa (anononoka) "marasha".

Pakupedzisira, mafuta vari yakazara (mafuta, margarine, ruomba) uye unsaturated (mafuta muriwo, zai yolks). Wokutanga - a "akaipa" mafuta dzisina zvakawanda zvakanaka muviri. Unsaturated - "akanaka" mafuta kuti vanofanira kuva nezuva govera neimwe. Vane kunobatsirawo kwemoyo kushanda, normalize muviri uye kubvumira kuti urambe muviri zvose pezvakaitwa kupengereka. Heino reshiyo BZHU anofanira nokubatanidza uremu wakaisirwa vakaipa. Enda rinotevera chinhu.

Chinosimbiswa kudya

Kana zviri nani kushandisa? Mangwanani unogona kudya nyore makabhohaidhiretsi (zvibereko, zvihwitsi, zvokunwa facial), izvo ichazadza usiku achikanganisa muviri wako. Panguva hope, tinorasikirwa zvikuru yakawanda simba, zvichisiya nechokwadi kuti zvose kwemasayendisiti kuitika mumuviri wedu. Mumwe havafaniri kukanganwa pamusoro mapuroteni kuti zvinokosha Dzinovaka kuti tsandanyama. Masikati Simbisai makabhohaidhiretsi yakaoma uye mapuroteni. Zvikuru ndivo zvokudya pamberi uye pashure muviri, kana uchida kuita carbohydrate vachizvitakudza uye nokuda replenishment simba, ukuwo. Pakazosvika manheru uwandu makabhohaidhiretsi kunofanira zvishoma nezvishoma wakaderedzwa kushoma.

Mapuroteni, nekusiyana, rose zuva apere migove yakaenzana. Ndisati ndarara, zviri zvinodiwa kudya low-mafuta yokurenda chizi kana casein drink coctail. mapuroteni ichi anosunungurwa zvishoma nezvishoma kunyika muviri wako kutadzisa catabolic kwendangariro. Sei uremu matete mumwe mukomana? Omerera pamusoro misimboti, kuti zvachose achakubatsira muna Implementation pamusoro anabolic zvinangwa. Next tinofunga zvinoverengeka zvichibvira zvokudya.

kudya №1

Origin yakanaka ectomorph vakavhengana mhando, ine pachena zviratidzo endomorphs (katsika kuisa tsandanyama).

1. Breakfast. 2 mazai wose + chimedu wholemeal chingwa + 100g + oatmeal Girazi muto / kofi mukombe.
2. Lunch. 150-200 g mupunga / Buckwheat / Pasta / zvakabikwa matapiri + 200g huku zamu + miriwo.
3. Afternoon tii. Nuts / muchero / sandwichkuva pamwe chizi uye hamu.
4. Chisvusvuro. Fish / dzakaonda nyama + miriwo.
5. Ndisati ndarara. Casein coctail / 250 d mafuta-isina yogati.

Pane imwe nguva, zvokudya akaumba mumwe Bodybuilder "yendarama nguva" Franko Kolombo. vanhu ava, Chokwadi, vanoziva zvavanotaura. How kuwana kwetsandanyama dzakaonda mumwe? Dzidzisai zvakanaka, kurara maawa 7-8, uye ipapo zvimwe zvokudya, akapa zvakananga beginners mu mukusimbisa muviri.

kudya №2

Rinotevera kudya kupfuma zvishoma, uye saka rakanakira kuti "kuchena" ectomorphs kuti uremu anopiwa zvakaoma chaizvo. Muscle akasiyira nokuti matete vakomana anogara ari nyore, asi pamwe enderana kurovedzwa, kudya zvinovaka muviri uye kuderedza tsika dzakaipa vakanga nechokwadi kuti kukwanisa kuzadzisa nemigumisiro yakanaka.

1. Breakfast. 150 g oatmeal amazambiringa / 5 scrambled zai nevachena uye mondo + 1 Girazi muto / kofi mukombe.
2. Lunch. Protein kuzununguka.
3. Lunch. 150 g mupunga / Buckwheat / namatidza + Steak / huku zamu + miriwo.
4. The chisvusvuro wechipiri. Muto pamwe Pasta, huku uye miriwo + girazi muto.
5. Chisvusvuro. Dzakaonda nyama / hove / zai nevachena + miriwo.
6. Ndisati ndarara. Casein coctail / 250 g chizi.

Diet Dwayne Johnson

Next govera wakatorwa kubva Dwayne Johnson - Hollywood nyeredzi kuzivikanwa mabasa kwake Hobbs 5 uye 6 "Fast uye Furious," Hercules ari firimu "Hercules" uye dzimwe mafirimu. Chii Ndinogona kutaura? A mutambi mukuru. Asi isu, Chokwadi, kukosha kupfuura nomuviri wake, inova zvikuru chaizvo. Kana uri kushamisika sei uremu matete mumwe mukomana, ipapo zvokudya munhu kwira chero uremu. We mberi kuti ongororo.

1. 2 mazai wose + 300 d + 100 g kodhi oatmeal.
2. 350 g mbatatisi miriwo + + 200 d kodhi.
3. 200 d + 250 g mupunga huku + miriwo.
4. 200 d + 200 g kodhi mupunga + 1 spoon mafuta ehove.
5. 300 d zvakabikwa matapiri + 250g + shpinatovy Salad nyama.
6. 200 d + 250 g mupunga kodhi + saradhi.
7. Omelet 10 + casein mapuroteni coctail.

Ko isu tine? By Verengai goho 360 magiramu mapuroteni (nokuti Duane - 3 g pa 1 kg muviri uremu) uye 500 g makabhohaidhiretsi, i.e. 4 g pa 1 kg kurema muviri. Pretty hunoshamisa nhamba. nokukurumidza kuwana sei uremu matete mumwe? Edza zvokudya aine kururamiswa duku kurema zvigadzirwa, kubvira dzavo uremu, uye imi muri chokwadi kuti yakawedzera kukura, nditendei!

Diet Krisa Hemsvorta

Mumwe Hollywood mutambi, akatizivisa pamusoro enganonyorwa ari firimu "Thor", apo iye wakaita basa guru. Chii akanga zvokudya?

1. 8-10 zai nevachena oatmeal + 1% mukaka yoghurt + + whey mapuroteni.
2. 100 g ezviyo Quinoa + + + muchero yogati mapuroteni coctail.
3. + Vegetables 300 g huku zamu.
4. 300 d mbishi huku zamu.
5. Protein kuzununguka.
6. 300 g Steak + miriwo.
7. Casein guda.

Uyezve, zuva rose, naiyewo ukapedza multivitamins, creatine uye L-carnitine. Iri panzvimbo simba zvazviri zvokudya pamwe ndisingafungiri dose mapuroteni mairi, uye ndizvozvo yakanaka yokuwana dzakaonda tsandanyama. Zvinokosha kucherechedza kuti zviri nani zvikuru kuchengeta pane mesomorphic muviri mhando. nokukurumidza kuwana sei uremu matete mumwe? Edza zvokudya.

Diet Lazar Angelov

Bulgarian iyi ikozvino vaiona imwe tsika aesthetic mukusimbisa muviri. Sei achidya? Ona raputika Kudya pazasi.

1. Oatmeal pamwe nzungu zai nevachena + 6-8 + mapuroteni coctail.
2. Rice / Buckwheat + huku zamu + miriwo.
3. Protein kuzununguka + maarumondi.
4. Tuna kana zvimwe dzakaonda hove miriwo +.
5. Rice / zvakabikwa matapiri / Pasta + Steak / hove + miriwo.
6. Dzakaonda nyama / hove.
7. Casein guda.

Uyezve, Lazar Angelov akawedzera zvokudya BCAA uye L-Glutamin.

Diet phẩm Woodbridge

Kana Bodybuilder muduku, akanga ari mutete chaizvo murume. Kunyange zvakadaro, iye akakwanisa kupomba ari yakashongedzwa muviri, ane risingamboshandisi chikamu mafuta muviri. Rudzii zvokudya ari kushandisa nhasi? On ichi akazotevera.

1. Whey mapuroteni + glutamine.
2. Oatmeal zai nevachena + 6 + 1 h. L. nzungu ruomba.
3. Tuna + 2 toaisa pamusoro wholemeal chingwa + yekotapeya / mabhanana / razibheri / Blueberry.
4. Whey mapuroteni + glutamine.
5. Salmon + shava mupunga / Pasta + muchero.
6. Zamu huku / Steak + shava mupunga.
7. Casein guda.

Izvi rinogumisa critiques edu migove. How kuvaka tsandanyama matete mumwe mukomana? Edza kanenge 90% kutevedza rimwe pamusoro mienzaniso, kushandisa nguva, uye zviri chokwadi kukupa dzinokatyamadza zvabuda.

Vanga vaneta nokuda dzakaondoroka uremu

ectomorphs muviri zvakakwana zvakaipa runoita simba mitoro, nokuti chii chinodiwa dzimwe nguva kuderedza umbirimi yavo. Somuenzaniso, unogona kuderedza nhamba yokurovedza mazuva pavhiki, kuitira kuti kupa muviri nguva yakawanda kudzorera kana kuti zvishoma operative nzira kuti imwe muviri. Chokwadi, izvi ndizvo zvakakodzera chete beginners avo chete -wedzera inorema vanga vaneta vari yokurovedza muviri. How kuwana kwetsandanyama dzakaonda mumwe? Ita zvakawanda zvinokosha muviri, izvo kazhinji zvinosanganisira zvinotevera: squats, bhenji yokudhinda, traction anosimudza maoko biceps, dhonzai kupota uye vanosundira kupota (kubva pasi uye kufanana mbariro). Achitaura kakawanda kudzidzisa, ipapo 3-imwe-nguva rwendo kuenda yokurovedza muviri ndiyo yakanakisisa sarudzo vose. With pombi pazuva kupiwa? chirongwa chako chinofanira kuva anenge sezvinotevera:

1. Day 1: Legs + wokudhinda.
2. Day 2: Back + biceps.
3. Day 3: Chest + triceps + pamafudzi.

Pakati nokudzidziswa mazuva tora rimwe zuva rokuzorora. Kudya zvinovaka muviri uye kuomerera - ndiko abudirire wako!

mitambo udyo

Kazhinji kukosha zvemitambo zvokudya zvikuru kuwedzeredzwa. Hazvina anabolic steroids, uye saka kukurumidza kukura kwetsandanyama uye simba waivako haagoni kutarisirwa. Chekutanga izvi zvose vanhuwo zvokudya zvimwe vaigona kutsivira yenyu dzinongoitika zvokudya. Kuti ndezvomunhu boka yokuvirisa? We wozvinyora zvose:

1. Protein. High-mapuroteni muvhenganiswa kuti vari rakakurumbira mukusimbisa muviri mapuroteni nokuda kukoshesa tsika pamamiriro mutambo. Kune mhando dzakawanda: whey (kutsanya mapuroteni riri akakodzera mabiko mangwanani uye pakarepo pashure muviri), casein (a anononoka, riri yakakodzera kushandiswa pamberi hope), zai (avhareji nguva chiito) uye Sou (sezvo avhareji). The kuchikosheswa nomutambi anofanira kuva nhatu kwemarudzi vokutanga.
2. Gainer. Carbohydrate-mapuroteni muvhenganiswa kuti nokukurumidza kuridza runhare guru. The chigadzirwa zvinosanganisira kutsanya makabhohaidhiretsi uye mapuroteni, uye naizvozvo, coctail ichi akakwana kuti ectomorphs pashure kudzidziswa uye mangwanani. Sei uremu matete imwe kuyaruka? Gainer kungakubatsira kuti kuisa zvinodiwa uremu uye kuwana kugwinya.
3. Amino acids. An rokuti zvikuru kunodzivisa catabolic pezvakaitwa mumuviri wako. Rinogona kutorwa panguva uye pashure uremu kurovedza.
4. Creatine. It anowedzera simba uye kutsungirira unongotaura.
5. Uremu.

In mhedziso

Weight fuma dzakaondoroka vakomana, kunyanya hardgainer dzimwe nguva yakapiwa zvakaoma chaizvo. Zvisinei, hapana hazvibviri. Kwakakodzera zvinovaka muviri nemazvo uye kurovedza zvakaoma ichachinja kunyange dzakaonda murume. Ndinoshuva kuti kubudirira kuwana zvinangwa!