Sport kuyanika thupi: pa menyu tsiku lililonse ndi malamulo a zakudya kwa akazi

minofu misa ndi zochokera pa njira anabolic, zomwe zinachititsa mosalephera sitolo mafuta. Kupeza chithandizo - uyu ndi gawo lachiwiri la ntchito ya bodybuilder aliyense pa matupi awo. Kufukiza thupi mafuta ndi kuonetsa anakula minofu thupi si kokwanira. Tikusowa kuyanika thupi. Menyu tsiku lililonse ukasintha anamanganso m'malo kumwa mankhwala ndi mkulu mphamvu mtengo motsindika mapuloteni.

zakudya Features

• The mankhwala zofunika ndi izi: dzira woyera, yophika nkhuku, nsomba woyera popanda mafuta, tchizi, nsomba.
• Zovuta chakudya akulamulidwa ndi amachepetsa mbali ya chakudya: buckwheat, oatmeal, chinangwa.
• Masamba ayenera kukhala mu mphamvu chifukwa iwo ali magwero a CHIKWANGWANI: kabichi, amadyera, nkhaka.

Pastry, okoma, enaake ndi zotsekemera zakumwa, mbatata, kaloti - zonse kwathunthu kumatha kuyanika thupi. Daily menyu imasiyana malingana masiteji, amene amasamalila kuchepetsa mwapang'onopang'ono chakudya chigamulocho oyamba mu chakudya.

Zoyerekeza thupi kuyanika menyu

kadzutsa

- 50 g buckwheat kapena oatmeal;

- 100 ga yophika nkhuku bere;

- magalamu 50-100 masamba, okoma ngati kuti mwawathila mandimu, adyo.

nkhomaliro

magalamu makumi asanu kanyumba tchizi kapena yogurt (masitolo zakudya ndi otsika mafuta si abwino), zipatso kusankha - manyumwa, awiri kiwi, apulo.

nkhomaliro

- 50 g buckwheat kapena oatmeal;

- 100 ga nsomba yophika.

madzulo akamwe zoziziritsa kukhosi

- Chakudya monga nkhomaliro.

chakudya

- 25 ga buckwheat kapena oatmeal;

- 1 lonse dzira ndi 4 dzira azungu (yolks dzira sizigwiritsidwa ntchito).

The chakudya yachiwiri

- 100-150 ga masamba saladi ndi tomato, nkhaka, Palestina ankalima, letesi masamba ndi mandimu.

Kuchepetsa pang'onopang'ono kuchuluka kwa chakudya - cholinga anathamangitsa ndi kuyanika thupi. A menyu tsiku ndi pafupi zofanana koma kusintha kuchuluka kwa chakudya magwero pang'onopang'ono: dzinthu, masamba, kanyumba tchizi.

Konzani kotunga mlungu uliwonse

sabata yoyamba ndi yokhudza ntchito 2 ga zimam'patsa pa makilogalamu 1 thupi. Number kuchita masamu kwa tsiku limodzi ndipo amakhala wogawanika pakati pa chakudya, pamene chakudya muyenera kusiya theka la chakudya chamasana.

Mlungu wotsatira ndi kuchepetsa wopita kuchuluka kwa zimam'patsa ndi 1 g, mndandanda wa mankhwala ndi chimodzimodzi sabata loyamba.

Msabata lachitatu - kudula carbs 1 galamu pa kilogalamu ya kulemera kwa thupi, kusiya mkaka ndi masamba. Pa nthawi ina muyenera kudya zosaposa 120 ga chakudya.

Sabata chachinayi anapitiriza kulamulira la magawo, koma gawo lililonse chakudya yafupika 100 ga zizindikiro za matenda - mbendera kusiya kuyanika.

sabata chachisanu - ndi kuchoka pang'onopang'ono kuchokera zolimba masewera zakudya, chakudya zomwe 1 g pa makilogalamu thupi chifukwa nsomba ndi saladi.

Sabata chimodzi likufanana choyamba. The zakudya limapezeka tchizi, zipatso.

Zimawononga zopatsa mphamvu osachepera 1200 ndi tsiku, kudya 6-7 nthawi tsiku chakumwa 2-3 malita a madzi, kusintha kadyedwe - malamulo payokha atayanika thupi akazi. Menyu Ndizovuta zokwanira, anali kukana kwathunthu kwa mafuta zimene zingakhudze thanzi cha ziwalo zoberekera ndi ntchito.

ndondomeko amatenga masabata 4-8, malingana ndi mlingo wa kagayidwe ndi kuchuluka kwa anapeza mafuta. Kuchokera kuyanika ndondomeko ayenera kusiya maonekedwe a malaise, acetone kukoma pakamwa.

Akazi amene akufunafuna momwe apange thupi kuumitsa kwa kuwonda, ayenera kudziwa kuti si chakudya, koma zakudya kwa othamanga ndi minofu misa chokwanira. Palibe malo a minofu ndi katundu wokhazikika pa zakudya zawo zimam'patsa-free kumayambitsa matenda: kudzikundikira matupi ketone, zotsalira pambuyo kuyatsa mafuta. chikhalidwe limayamba ndi kutopa ndi kupweteka kungachititse chikomokere.

Ena akazi zokwanira kupereka 30% ya malamulo alipidwa chakudya ndi thupi unachitikira choumitsira. Menyu tsiku lililonse - ndi maziko a maonekedwe a mpumulo, koma minofu muyenera tima mphamvu katundu. Abwino Tabata dongosolo, amene ayenera alternated ndi aerobic workouts.