Ojambula. kuyanika thupi

Pamene nthawi ya minofu udzatha, bodibilder anatengera kwa wachiwiri, osati siteji zochepa zovuta - kuyanika. Atayanika thupi likusowa pamaso pa mpikisano moti wothamanga zikuwoneka "Taphunzira." Izi zikutanthauza kuti thupi lake asungike ku osachepera kuchuluka kwa mafuta. Atayanika thupi amuna akudutsa komanso akazi Komabe, kuchuluka kwa mafuta ndi osiyana. Mu yachibadwa thanzi wamwamuna chamoyo kuchuluka kwake ndi pafupifupi 14%. Asilikali ndi akatswiri othamanga angathe kuchepetsa chithunzi ichi, pokhalabe minofu misa.

Mu akazi, msinkhu mafuta wamkazi othamanga mu nthawi mpikisano pa mlingo wa 8 - 9%, ndipo boma wabwinobwino, chithunzi ndi 20 - 25%. Thupi wamwamuna pa mpikisano pafupifupi 5 - 6% mafuta. Pansipa mlingo wa 5% zizindikiro kuchepa oopsa. Chifukwa wambiri osachepera mankhwala ndi 3%. Kuchepetsa kuchuluka kwa mafuta, m'pofunika kuphunzitsa. Simuyenera kutaya ojambula. Kuyanika angakhale ogwira yekha molumikizana ndi ndondomeko maphunziro.

Komabe, maphunziro eni kusintha pang'ono, komanso zakudya. Kuti azitentha zopatsa mphamvu zapadera, m'pofunika monga makalasi masewera olimbitsa thupi. Iwo akhoza kutsatira atangotha masewera olimbitsa thupi katundu anaerobic. Patsogolo maphunziro ali osavomerezeka kudya kwambiri chakudya. othamanga kwambiri amathera zolimbitsa onse aerobic pa chopanda kanthu m'mimba. The zakudya ayenera kukhala ndi mapuloteni zambiri. Low-zashuga zakudya zothandiza kwambiri, ngakhale kuti kudzudzulidwa onse ndi osiyanasiyana.

Si oopsa thanzi ndi wothamanga ophunzitsidwa. SiWake n'zotheka pokhapokha anthu ndi impso kwambiri ndi chiwindi. Choncho, palibe mantha. Low-zashuga zakudya - mmodzi wa zipilala chimene chimakhazikika ojambula. Atayanika popanda N'zosatheka. Ndipotu chakudya amathandiza kuti mafunsidwe a misa mafuta. Arnold Schwarzenegger wakhala anayang'ana wangwiro nthawi mpikisano. chinsinsi chake ndi losavuta: izo zikuchepa adakula kuchuluka kwa mapuloteni mu mothamanga-mmwamba. ndondomeko akuyamba miyezi 3 pamaso mpikisano.

Myunttser nayenso lalikulu kupikisana ndi zisudzo. mlingo mafuta mu thupi lake pa malire - 5%. Ndipo iye anafika chonchi popanda vuto. Monga Myunttser yekha anavomereza kuti, iye basi ndinkayesetsa kuthamanga kwambiri kuumba mu offseason lapansi. Ena othamanga kuphatikiza aerobic thupi, mankhwala ndi ojambula. Kuyanika ndiye chikuchitika kwa gawo lalikulu chifukwa kukonzekera kwa chithokomiro England. wotchuka kwambiri ndi insulin kuti ndi kudya bwino ndi nkhawa zipangitsa kwambiri. Komabe, oyamba Ndi bwino kufunsa othamanga odziwa mmene ntchito zida zimenezi.

Kuyanika - zachilendo ndondomeko sgonki mafuta. Aliyense amene anayesa kuonda amadziwa kuti nthawi zina zovuta. ntchito A bodybuilder ndi ovuta kwambiri. Ndipotu, iye ayenera kubwerera kulemera ndi kubwerera mwakale, ndipo kuwoloka malire kugula amenewa ndi mawonekedwe amenewo kudzera mwa thupi lake adzakhala ofanana Buku la mapu Earth. Khungu ayenera kukhala wochepa thupi ndi mandala. Pa othamanga bwino zouma akhoza aliyense veined ndipo ngakhale m'magazi.

Umutu ndi ojambula. Kuyanika - siteji zofunika pochitika. Popanda kuyanika, nawonso moyo Komabe, pa mpikisano sangapambane popanda iye. Osauka kuyanika angawononge kupambana onse a maseŵero. Ena othamanga choyesetsera pa mphindi yotsiriza, amene pamodzi ndi mafuta ndi kutaya minofu misa. Ichi ndi chifukwa chakuti ndondomeko sanali ndinaganiza tsatanetsatane. Kuchita izo molondola, m'pofunika kumvetsa mmene mafuta kuyaka mu thupi. bodybuilders ambiri lingaliro ili yosokoneza ndi imprecise.