Momwe mungapezere minofu

Momwe mungapezere minofu

China chake chomwe amuna onse (kapena pafupifupi onse) adachitapo m'miyoyo yawo yonse ikukula minofu. Munthu wolimba kwambiri amayamba kuoneka bwino ndipo amawoneka wathanzi. Njira yodziwika kuti kuchuluka kwa minofu ndiyovuta, yodzipereka komanso kwa anthu omwe ali ndi machitidwe abwino. Mwambiri, anthu onse omwe ayesera kuwonjezera kuchuluka kwa minofu alephera momvetsa chisoni, popeza sanatsatire malamulo onse oyenera kuti akwaniritse.

Apa tikupatsani malingaliro ndi maupangiri kuti mupeze minofu molondola. Chifukwa chake, ngati ndinu wolangizidwa ndipo mutha kukwaniritsa zolinga zanu, iyi ndiye positi yanu

Zikhulupiriro zabodza zokhudza kumanga thupi

zolimbitsa thupi zosowa

Pa intaneti yonse, timapeza masamba ndi mayendedwe ambiri pomwe amatiphunzitsa za ntchito yolimbitsa thupi. Timakonda kuwerengera zolemba za "machitidwe 5 athanzi kwambiri ...", "zakudya zoyenera kwambiri ...", ndi zina zambiri. Komabe, uku ndikulakwitsa koyamba zomwe tikuchita tikamakonzekera cholinga chathu.

Ndipo tazolowera kuyesa kukwaniritsa zomwe tikuganiza ndi zoyesayesa zochepa. Tikufuna kupita kumalo ochitira masewera olimbitsa thupi kwakanthawi kochepa, zomwe sizitipatsa ndalama zambiri, kudya mwachizolowezi ndikuyembekeza zotsatira zozizwitsa. Njira yopezera minofu ndiyovuta kwambiri, chifukwa zimakhudzidwa pazinthu zambiri. Chinthu chilichonse, chimakhala ndi tanthauzo ndi zosintha zina zomwe zimapangitsa kuti zikhale zovuta kwambiri. Izi ndichifukwa choti aliyense ndi wosiyana.

Nthano ina yokhudza kumanga thupi ndi chakudya cha nyenyezi kapena zozizwitsa. Sizachilendo kumva za kugwedezeka kwamapuloteni komwe kumachitika modabwitsa kapena machitidwe omwe mungapindule nawo kwakanthawi kochepa. Nthawi zambiri mumamvanso anthu akunena kuti kudya ndi kudya ndiye maziko opezera minofu. Zonsezi ndi zina zomwe sizingachitike. Munthu aliyense ndi wosiyana ndipo ali ndi zosowa zosiyanasiyana. Palibe zakudya padziko lonse lapansi kapena zochita zolimbitsa thupi ndipo ndizofala kwa aliyense amene akufuna kupeza minofu.

Chofunikira ndikuwunika kusinthasintha kulikonse komwe kumalowererapo pakupanga zolimbitsa thupi ndikusintha mogwirizana ndi zosowa zathu. Zakudya, zolimbitsa thupi, zina zonse, nthawi yomwe timagwiritsa ntchito ndalama ndi zina zofunika kusintha.

Zosintha kuti mukulitse minofu

Tilemba mndandanda wazofunikira kwambiri zomwe zimakhudza dongosolo lonse lomanga thupi.

Chakudya

Zakudya kuti mukhale ndi minofu yambiri

Chofunika koposa zonse ndi chakudya. Kuti tikule bwino, minofu yathu imafunikira michere yonse. Kuchuluka kwa michere yonse ndikofunikira, chifukwa tikachita masewera olimbitsa thupi, kufunika kwa michere kumasiyana. Kuchuluka kwa mapuloteni omwe munthu amene samachita zolimbitsa thupi amafunikira sikofanana ndi wina amene amachita. Kwa akale, kudya gramu imodzi ya mapuloteni pa kilogalamu ya kulemera patsiku ndikwanira. Komabe, iwo omwe amapita kumalo ochitira masewera olimbitsa thupi kuti akweze voliyumu, adzafunika magalamu 2-2,5 pa kilogalamu yolemera.

Mwachidziwitso ndikokwanira kudya gramu imodzi ya mapuloteni pa kilogalamu ya minofu. Koma pali zovuta zina. Choyamba ndikuti sizikudziwika bwinobwino kuchuluka kwa minofu yomwe tili nayo. Chachiwiri ndikuti si mapuloteni onse omwe amadya omwe pamapeto pake amakonzedwa ndikufika minofu yathu.

Chakudya cholemera chakudya monga gwero lalikulu ndi mapuloteni ndikofunikira kwambiri kuti mukhale ndi minofu. Kuchita masewera olimbitsa thupi kumachepetsa masitolo a glycogen m'magazi athu, omwe ndi mayankho a chakudya. Komano, mapuloteni ndiwo chakudya cha minofu. CHIKWANGWANI ndichinthu chofunikira kukumbukira, chifukwa chimatithandiza kutulutsa poizoni wambiri mthupi ndikukhala ndi matumbo abwino.

Pankhani ya mafuta, pamakhala kuphulika kwa malingaliro ndi zonena zabodza za izi. Mafuta ndiofunikira mthupi lathu, bola ngati ali "abwino". Tikulankhula za mafuta a monounsaturated and polyunsaturated omwe amapezeka mtedza, peyala ndi nsomba zamafuta. Mudamvadi omega 3 mafuta acids. Ndizofunikira kwambiri pakugwiritsa ntchito bwino mphamvu zamagetsi ndi zamagetsi.

Zochita zolimbitsa thupi

makina kuti apeze kuchuluka kwa minofu

Kuti mukhale ndi minofu yambiri muyenera kuyesetsa tsiku lililonse Kuchita masewera olimbitsa thupi mwamphamvu mphindi 30 mpaka 45. Ndizosangalatsa kugwira ntchito ndi zolimbitsa thupi momwe magulu angapo am'magulu amagwiritsidwa ntchito nthawi yomweyo kuti apange thupi. Kulemera komwe kuyenera kuyikidwa, mosiyana ndi zomwe zimaganiziridwa, sizomwe zingatheke. Ndizokhudza kuchita masewera olimbitsa thupi kwambiri momwe timakhalira olimbitsa thupi

Malangizo ofunikira pakukula kwa minyewa si kugwiritsa ntchito molakwika makina olemera. Izi zimapangidwa kuti zichepetse kulimbitsa thupi komanso kuti zizikhala bwino. Kuphatikiza apo, amapangidwa m'njira yoti tifanane kwambiri kuti tipeze zabwino kwambiri. Izi siziri choncho, palibe amene ali ndi mbali imodzi yofanana ndendende ndi inayo. Pali omwe ali ndi mwendo wakumanja wolimba kuposa wamanzere, phewa lamanzere kutukuka kuposa lamanja, ndi zina zambiri.

Zochita zolimbitsa thupi ziyenera kuchitidwa ndikuwongolera minofu komanso ndi kubwereza kuyambira 6 mpaka 12. Mwanjira imeneyi, tikhala tikukondweretsanso minofu ya hypertrophy komanso kuphulika kwa ma fibrils. Pakati pa masewera olimbitsa thupi ndikofunikira kuti mupumule mphindi imodzi yokha.

Kuti mupumule bwino

kupumula bwino kukonza minofu

Minofu imatha kutopa pambuyo pakuphunzira. Chifukwa chake, ndikofunikira kuwadyetsa bwino ndikuwapatsa zina zomwe akuyenera. Kugona pakati pa maola 8-9 patsiku ndikofunikira kwa minofu yonse. Kuphatikiza apo, gulu lililonse laminyewa limafunikira kupumula kwa maola 72 kuti liwagwiritsenso ntchito. Palibe ntchito kuchita ma biceps ndi ma triceps tsiku lililonse, chifukwa zotsatira zake sizikhala zopindulitsa.

Kupumitsa thupi lathu moyenera kumatipangitsa kuti tisamamve insulini ndipo sikungatulutse cortisol yochulukirapo (mahomoni omwe amadziwika kuti kupsinjika).

Zowonjezera

Zowonjezera kuti mukhale ndi minofu

Mwinamwake mwamvapo za mapuloteni ndi makabohydrate akugwedezeka. Ndiwo "ovomerezeka" kwathunthu komanso osavulaza thanzi. Kudya kwake kumatha kukulitsa zovuta zakudya ndi masewera olimbitsa thupi, popeza zosakaniza zake zimachotsedwa mchakudya.

Muyenera kukumbukira kuti ndi zowonjezerapo osati zolowa m'malo. Puloteni kapena zimam'gwedeza siziyenera kusinthidwa ndi chakudya, kaya ndi chiyani.

Kukhazikika ndi kulanga

Okhazikika komanso owongoleredwa kuti atukule minofu

Pomaliza, ngati sitikhala okhazikika komanso osalangidwa ndi njira yathu ya moyo, sitipeza zotsatira. Kupita kumalo olimbitsira thupi kwa miyezi ingapo kapena kudya pang'ono kwakanthawi sikungatithandize kukwaniritsa zolinga zathu zazitali. Ngati tikufuna kusintha matupi athu, tifunika kugwiritsa ntchito zonse zomwe zatchulidwa positi m'moyo wanu watsiku ndi tsiku.

Chofunika koposa zonse, kondwerani ndi zomwe mukuchita ndikukhala oleza mtima musanafune kuwona zosatheka. Palibe zosintha mwachangu kapena zosintha mosakhalitsa. Zomwe zilipo ndikukhala ndi moyo wathanzi woperekedwa kuzolinga zanu.


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  1. Wotsogolera pazosankhazi: Miguel Ángel Gatón
  2. Cholinga cha deta: Control SPAM, kasamalidwe ka ndemanga.
  3. Kukhazikitsa: Kuvomereza kwanu
  4. Kulumikizana kwa zomwe zafotokozedwazo: Zomwezo siziziwululidwa kwa anthu ena kupatula pakukakamizidwa mwalamulo.
  5. Zosunga: Zosungidwa ndi Occentus Networks (EU)
  6. Ufulu: Nthawi iliyonse mutha kuchepetsa, kuchira ndikuchotsa zidziwitso zanu.