Minofu akonzedwa - zakudya ndi masewera olimbitsa thupi

Njila akulu thupi nthawi zonse anali ankaona lokongola wamwamuna. Choncho, kuyamba maphunziro kulemera, othamanga kwambiri kulota kumanga minofu ndi kupeza minofu mpumulo. Ngakhale oyamba mu ojambula amadziwa: kuti minofu kukula ndi kukhala yekhayekha ankakhulupirira maphunziro si kokwanira. Muyenera kudya bwino. Komabe, mwakhungu kuwonjezera zakudya caloric sizimatanthauza. Kumene, akonzedwa a minofu misa amapezeka mu nkhani iyi, koma minofu yanu palibe mudzazindikira pansi nkhungu wosanjikiza wa mafuta.

Kotero kuti abwereze zakudya zanu ndi m'malo mbale mwachizolowezi kwa zofunikira. Mwachitsanzo, soups kapena broths ndi okhutira mkulu wa mtengo mafuta wapadera zakudya simuli. Yokazinga chakudya, ngakhale kuphika nyama, muli mafuta kwambiri. The Tinganenenso chimodzimodzi za sausages, sausages ndi kusuta. Ngati cholinga chanu - akonzedwa a minofu misa, zakudya ayenera kukhala maziko a chakudya zovuta, mapuloteni ndi mafuta polyunsaturated.

A mndandanda chitsanzo cha mankhwala ovomerezeka ndi motere.
Gwero la mapuloteni: Nyama, nkhuku, nsomba, nsomba Taphunzira, ng'ombe, nyama yamwana wang'ombe, mkaka ndi kanyumba tchizi ndi otsika zili mafuta. Kwa minofu misa m'pofunika ntchito ya magalamu osachepera 2 mapuloteni pa kilogalamu kulemera. Chicken mazira muli kwambiri kuchuluka kwa mapuloteni, koma iwo alinso ndithu kwambiri mafuta. Choncho, tikulimbikitsidwa tsiku ndi tsiku ayi yolks dzira oposa awiri, mapuloteni motero sangathe kuchepetsa.

Gwero la chakudya zovuta ndi mitundu yonse ya Tirigu ndi pasitala, mbatata ndi nyemba.

Masamba ndi zipatso komanso mwatsopano timadziti angagwiritsidwe ntchito ndi pafupifupi palibe malamulo. Chinthu chokha chimene inu muyenera kulipira chidwi ndi zouma zipatso ndi uchi. Kwa phindu onse mankhwala amenewa, iwo adakali mkulu mu zopatsa mphamvu, kotero mayamwidwe awo kusalankhula amatsogolera ndi kuwonjezeka mu mafuta m'thupi.
Mu zakudya zanu tsiku ndi tsiku kuphatikizapo wina kuchuluka kwa masamba mafuta. Mafuta mitundu nsomba tikulimbikitsidwa kumwa kamodzi pa sabata.

Ndikufuna kuwonjezera kuti minofu phindu adzakhala aluso ngati, kuwonjezera mankhwala ochiritsira, mudzadya zowonjezera wapadera chakudya. Mapuloteni ufa ndi yosavuta kugwiritsa ntchito ndipo angagwiritsidwe ntchito ngati kale zolimbitsa thupi ndi pambuyo. Makamaka ogwira izi mapuloteni mlandu whey. Koma casein ndi bwino kumwa asanagone, chifukwa odzipereka kwa nthawi yaitali.

Kudya mapuloteni thupi zathu amino zidulo. Ena a iwo anapeza mankhwala chakudya ndi mapuloteni, koma sikokwanira kwa zotsatira zabwino. Choncho, kwa amino asidi bwino anatengedwa payokha. China chofunika zakudya enaake - creatine. Imathandiza thupi achire msanga pambuyo thupi, ali zotsatira zopindulitsa pa kukula minofu.

Maphunziro pulogalamu kumanga minofu kupangika payekha aliyense wothamanga. Komabe, oyamba akhoza amalangiza Zochita zikuluzikulu, kuphatikizapo deadlift, squat, benchi atolankhani, shrugs, kukokera akuluakulu, atolankhani. Monga zochangamutsa suti cardio Zochita monga kudumpha chingwe thupi njinga, matayala. Kumapeto kwa maphunziro chofunika kuchita anatambasula Zochita.

Tikumbukenso kuti akafuna asilikali a minofu misa ndi zofunika osati mphamvu ya maphunziro, komanso apamwamba kumasuka. Musati muyesere kupanga masewero olimbitsa thupi tsiku lililonse. Atatu - kanayi sabata adzakhala okwanira.

Gawani katundu kotero kuti gulu lirilonse anali minofu pazipita nthawi kuti achire. Mwachitsanzo, pamene workouts anayi Lolemba ikuchitika Zochita pa chifuwa ndi triceps, Lachiwiri - mmbuyo ndi kukongola. Chotsatira ndi tsiku la mpumulo. Lachinayi, phunzitsani miyendo yanu, Lachisanu - mapewa ndi mkono wonse wakumanja. Zochita kwa atolankhani chapamwamba ndipo m'munsi zimagwiridwa aliyense kulimbitsa thupi.

Kutalika kwa maphunziro sayenera upambana ola limodzi. Popeza ya minofu misa ikukhudza ntchito zolemera ndithu, m'pamenenso inu simukausowa. chiwerengero cha kubwereza - 8-10, nambala ya likuyandikira - 3. Aliyense zolimbitsa lomaliza kuika chomaliza akuthamanga pa mphamvu zonse.
Musawafulumizitse kuchokera kwa mphunzitsi wina ndi mzake. Kwa womberani, thupi likusowa zina. Pakati akanema, iye akuchokera masekondi 30 miniti 1 pakati Zochita yopuma pang'ono, kwa mphindi 2-3.

Lililonse thupi ndi wapadera, kotero kusankha zakudya pulogalamu ndi maphunziro, motsogozedwa ndi ntchito munthu. Zifukwa kusowa mphamvu zabwino alinso kwambiri payekha. Choncho, kuphunzira paokha kulamulira ndondomeko. Pendani zolakwa zanu ndipo wachita bwino. Musaiwale kuti kuwonjezera kuchuluka kwa maphunziro, chifukwa minofu azolowere katundu ndi wautali kuwayankha.