Iqela yesondlo ezemidlalo okunyusa umsipha ezinqinileyo. Yeyiphi imidlalo sesondlo imisipha ubunzima set ingcono?

Ukuze kwakhiwe umzimba imidlalo na ukutya ebaluleke kakhulu, ngenxa yokuba izihlunu zakhiwa ngenxa ufake zomziba. Kwaye ukuba une usukelo ukuze ufumane ngokukhawuleza ubunzima kwezihlunu, ngoko ke kubaluleke apho ukukhetha iseti lasekunene yesondlo ezemidlalo ukuze sizuze umsipha ezinqinileyo.

Kukho engundoqo iseti yesondlo ezemidlalo ukuba iseti kwemisipha mass, ekufuneka uyazi imbaleki nganye:

• BCAA;
• iimalthivithamini;
• Omega-3;
• Glutamine.

Ezi zinto kuphela ukunceda ukuphuhlisa izihlunu, kodwa kwakhona inkxaso impilo jikelele.

Imisipha recruitment ubunzima ayikho imveliso ngokwaneleyo eqhelekileyo, kuyo nayiphi na imeko kuya kufuneka ukuba ufune uncedo izongezo ezemidlalo. Ukongeza, kufuneka uziqeqeshe kakhulu, kwaye kwakhona kubalulekile ukugcina intsalela lweekhalori. Zonke bodybuilders thatha oluntsonkothileyo emidlalo sesondlo lokufumana imisipha wayama ngayo, esakhiwa a izongezo ezisisiseko ezimbalwa.

yintloya protein

Le yenye iinkalo eziphambili, eyinxenye ye imidlalo ukutya okunyusa umsipha ezinqinileyo. Le additive has sisincoko enzima, nto leyo yahluke kakhulu, kodwa ke ezininzi izinto ezibalulekileyo kunye acid kuyo. Iiproteni - yinto ebaluleke kakhulu leyo ifakiwe nasiphi na isondlo ezemidlalo okunyusa umsipha ezinqinileyo.

Gainer

Ukuba nje awukwazi ukufumana inani elifunekayo lweekhalori, ngoko kuza gainer uncedo, nayo alicandelo ebalulekileyo ekufuneka ifakiwe iseti yesondlo ezemidlalo ukuba iseti kwemisipha mass, kuba isixa esikhulu protein - isitshixo ukukhula kwezihlunu. Kodwa xa ukhetha gainer kufuneka sinikele ingqalelo ekhethekileyo kwengoma. Kubalulekile ukuqinisekisa ukuba carbohydrate oko kakhulu, iiproteins bakhetha.

BCAA

It is a oluntsonkothileyo asidi ezintathu acid: leucine, isoleucine kunye valine. Zibalulekile kakhulu umzimba, kodwa oko akuthethi nokulungelelanisa ezabo. BCAA kukhuthaza ukwenziwa insulin, nto leyo inceda uthambise izihlunu. Ngaphandle kwezi asidi ezintathu acid anqanda protein cleavage wemo izihlunu.

izibonelelo pre-Amazing

Amaninzi amandla pretty yindinisa umzimba ukuzilolonga asihlali. Ukumelana nayo aze ongeze amandla kunye namandla ngexesha msebenzi uza kunceda ukusetyenziswa simulators, nto leyo ubunjwe caffeine okanye geranamin. Ukuba ufuna amandla engaphezulu, kukhuselekile ukongeza ingqokelela yakho yesondlo ezemidlalo ukuba iseti pre-ukuzilolonga nezakhiwo kwezihlunu.

creatine

It kwandisa amandla kudaleke ukukhula imiqulu. Ukuza kuthi ga ngoku, imarike inika eziliqela neentlobo creatine, kodwa ixhaphake kakhulu ke monohydrate.

Omega-3

Eli candelo uqulathwe iintlanzi okunamafutha, kodwa oko akubi imbaleki ngokwaneleyo, kwaye ngoko ke kubalulekile ukuba bangabheneli izongezo. Ukhetho kakhulu - oko fish oil. Omega-3 kuphucula kwegazi, nto leyo ikhawulezisa ukuziswa kwezinto ezibalulekileyo kwizihlunu. Kodwa oku ayipheli luncedo kwayo apho, njengoko ikhawulezisa ukutya, nto leyo inceda balahle namanqatha, kwaye iluncedo ngenxa yegazi.

iimalthivithamini

Baye phantse akukho nafuthe ukukhula kwezihlunu, kodwa, nangona oku, kubalulekile. Ileqa isethi ubunzima, ukuthatha amachiza ezahlukeneyo, womdlali uqalisa ukulibala malunga iivithamini ebalulekileyo, ngaphandle apho chaos kwenzeka emzimbeni. Nokuba uthe wadla iziqhamo kunye nemifuno kukuninzi, iivithamini singakwazi angaphosi.

glutamine

Le asidi acid ifumaneka izihlunu kakhulu. Nangona umzimba ngokwawo esikwaziyo ukuvelisa oko, enye indlela olongezelelweyo akukho buhlungu. Glutamine kunceda ukuze aphile, ngoko ke kungcono ukuba emva ukusebenzisa kunye ebusuku. Glutamine kufuneka zibandakanywe isondlo yakho yezemidlalo, oko nje kuyimfuneko ukuze kufunwe ngokukhawuleza mass kwezihlunu.

iimpazamo

1. Breakfast iqulathe kuphela protini. Inyaniso yokuba kusasa ukutya ukutya osisityebi carbohydrate engalunganga - yinyaniso, logama nje silele, iswekile yegazi liya phantsi kwaye zonke carbohydrate agqitywe emva uvuka, yiya ngqo esiswini. Wonke umntu injongo ukuze bafumane ubunzima kwezihlunu, kufuneka ambathe sasemini. Into yokuqala, kamsinya nje phezulu Ndavuka, kungcono ukusela angcangcazele protein, kodwa hayi elula, kodwa kakhulu hydrolyzed yintloya protein FUMANA. Oku kubalulekile kuba serum yesiqhelo uya wendele ixesha elide, kwaye malunga imizuzu eli-15. Ngeli xesha uyakwazi ukwenza ezinye izinto zobuqu, ezifana uthathe ishawa. Emva kweli xesha, umphefumlo awuzali uya kuba, ngokuba kwiproteni sele ixesha budibane, ukukhawulezisa ukutya, kwaye umzimba uya kuqalisa ukubuza sisabelo entsha ukutya. Xa weza ekhitshini, ungakwazi ukupheka amaqanda begilana, oatmeal, keyiki, cottage samasi. Ukuba ufuna, udle izitya ezininzi ezahlukeneyo. Xa ukutya kusasa kubalulekile ukuba zombini protein carbohydrate, ngoko ke bafanele ukuba alingane. Eyona nto ibalulekileyo - ukuba nidle nihluthe. Njengoko nomnikelo Kucetyiswa ukuba basele ikomityi yeti eluhlaza. Kakade ke, asinakukwazi ukulibala malunga iivithamini kunye neoli cod wesibindi!
2. Inani elikhulu wekhabohayidreyiti ngoko nangoko emva umthambo. Wena uyakwazi ukuva ingcebiso ngento kufuneka emva uqeqesho ngokuyimfuneko kudla iicarbohydrate lula ukutya, kodwa kuba yinto embi. Ngenxa yoko, kuphela umphefumlo awuzali uzakuya elandelayo 2:00, angavumeli ukuba adle ukutya into ebaluleke ngokwenene ukuba ukukhula kwezihlunu. carbohydrate Fast zilungile kuphela xa injongo kukwandisa amandla kunye nonyamezelo, kunokuba ubunzima iseti. Kwaye ukuba bafuna ukuya yokugqibela, ngoko ukhetho lwakho ukuhlala kwiproteni.
3. Ukwalelwa protein shake. Ezinye ezingaqukwanga kwi ikhithi nokondliwa ezemidlalo for iseti protein imisipha, Gainer encinane, ukukholelwa ukuba kuphela indibanisela carbohydrate kunye neprothini ukuvelisa isiphumo efunekayo, kunye neprothini lulodwa. Isebenzisa nye olulula kakhulu; ngokuba iprotheyini lokukhula imisipha kubalulekile, ngoko ke into yokuqala kukuba ukuze unikele ingqalelo kuyo. Abantu ababonisa rhoqo ejimini, kwaye bayathanda ukuba mkhulu, kucetyiswa ukuba ukusebenzisa iiprotini kwireyithi 2-3 grams kwekilogram ubunzima bomzimba ngalinye. Kwakhona, kubalulekile ukuba uzame ukuba mkhulu rhoqo, yaye kunzima ukuba adle isibini iveki, ukuzama ukufezekisa iziphumo ezingcono, uze umzimba wakho baphumle calories rhoqo ukufika. Kuba iseti iiproteni of mass kwimveliso oluqhelekileyo asanelanga, ngoko ngaphandle koncedo leeprothini shake, naphi na. Best zonke protini othululwayo yintloya phambi nasemva-ukuzilolonga kunye neprothini kade phambi kokuba ulale. Yeyiphi imidlalo sesondlo iseti kwemisipha mass angenza ntoni ngaphandle protein kokteyde? No.
4. Underestimating le BCAA kunye glutamine. BCAA - yinto oluntsonkothileyo asidi ezintathu acid ibaluleke: isoleucine, leucine kunye valine. Bona ingqalelo phantse iibhloko zokwakha ezibalulekileyo kwezihlunu. Ukubaluleka ngokuthatha la acid isekhona yinto yokuba umzimba awukwazi nokulungelelanisa zabo, ukuze beze kuphela ukutya. BCAA ukhululeka ifomu philisi ngaphandle, nayo umgubo, leyo ibhexesha ulwamkelo ibe ngumgubo, Ekse kunye ayinavumba, ifakwe kwi isihlukuhli, kunye nokutya. Ezi acid acetyiswayo ukusela ngexesha leseshoni yoqeqesho, oko kukuthi, ukusetyenziswa yokwahlulahlula amaxesha 3: phambi, ngexesha nasemva.
5. Kodwa abanye acid ukusuka BCAA ngokwaneleyo ekukhuleni imisipha esebenzayo. Umzimba ufuna acid ngaphezu yangaphambili emithathu. Enkosi kubo, uya kukwazi ukubuyisa nokuvelisa iihomoni. Kwaye apha ziyabanceda umgubo acid acid. Bona kugaywe ngokukhawuleza kwaye kumnandi kakhulu ukuba incasa iipilisi. Ukusebenzisa kangangoko ngoko nangoko emva kwesidlo.
6. ngephutha Abanye bakholelwa ukuba amanzi esisithintelo ngokwendalo iinkqubo yokwetyisa. Akufanelekile, nangaphandle, kuyimfuneko. Amanzi - injini iinkqubo steroid emzimbeni ekhuthaza ukukhula izihlunu.

yesondlo Sports ukuba iseti iphilile ubunzima bomzimba

Ukuqwayita - yinto lixhaphakile eli gama phakathi bodybuilders. Zibonakalisa yesondlo emidlalo elifanelekileyo ukuze ubani afumane imisipha wayama ngayo, nto leyo eyenzelwe ukuba nkulu ekupheliseni kwamafutha omzimba, nto leyo eyenza ukuba kufanelekile umzimba kunye imisipha ziyacaca. Apha, yonke kusengqiqweni, ngexesha wokwaphusa umntu efuna ukuphulukana amanzi agqithisileyo.

Njengoko wonke umntu uyazi, umzimba kuthatha amandla ikakhulukazi carbohydrate. Iglucose ihlala emzimbeni njengoko glycogen, yaye kuloo kwimeko ndibadle carbohydrate ezininzi kakhulu, glycogen na ekuqaleni ajikwa ngamanqatha. Ngoko ukwenza kufanelekile emzimbeni, kufuneka usebenzise eli glycogen kunye namanqatha, leyo ngaphandle carbohydrate ukutya kunye umzimba uya kuqalisa ukuthatha kwimpahla ekudleni. Nangona Ekuqaleni le hlobo ekuthiwa kukutya kubonakala kakuhle, oko kunokuba yingozi. Ngoko ke ukwenza rhoqo izinto ezinjalo ngaphezu abadlali abanamava. Awukwazi ukukhetha yesondlo best emidlalo imisipha ngobuninzi bonke nokulungisa, ngenxa yokuba ngamnye kakhulu.

Amaninzi, bodybuilders babhenele omiswe phambi khuphiswano. Kukho 4 imveliso ezinokuthi niphetshethwe izixa mda: abelungu iqanda, chicken ibele ngaphandle ulusu kunye namanqatha intlanzi enqwenelekayo iyabiliswa, wazihlanganisa squid. Kodwa ukutya, nangona ngezixa ezincinane kakhulu, kodwa ke kufuneka abe khona ngohlobo carbohydrate, imifino, kwaneekomkomere, ikhaphetshu, buckwheat isidudu. Ngokuba lo mntu avareji efuna ukunciphisa umzimba, ngetshaneli na azikhethekanga kakuhle. Kule meko iya kwanela ukuba balandele imithetho embalwa engundoqo.

Imithetho lwesondlo olufanelekileyo

1. Akukho mfuneko yokuba ukusebenzisa ukutya umzimba wakho achache. Apho ngcono ukwazi nidle okulungileyo nokuphepha iimveliso eziyingozi.
2. Kungcono ukukhubaza ngokwayo, ngoko ke iimveliso umgubo kunye neswekile.
3. Eyemayonnaise, iitshiphusi, ayi, ice cream wayanana imifuno, amakhowa, itshizi, iyogurt, netshizi.
4. Zalisa ukungahambisani amanqatha kunokuba yingozi kakhulu eziphilayo, njengoko messed phezulu nethe, ulusu, iinwele kunye nezikhonkwane.
5. Breakfast - isidlo ezibalulekileyo imini.
6. Musa ukulayisha phambi kokuba uye kulala. Ukuba kanti ukuba nethutyana lokuba badle kakhulu emva kwexesha, kuya kuba kuhle ukuba angadli nto iziqhamo kunye iyogurt.
7. Kukho kaninzi kangangoko, kodwa izabelo ezincinane.

Basekhaya yesondlo ezemidlalo okunyusa imisipha ndayame kangangoko kunokwenzeka. Uyakwazi uzilungisele wena milk protein nentembelo kumafa zabo. Yonke into efunekayo - nguwo blender kunye izithako tye.

1. I-cocktail protein-carbohydrate yokuqala kungenziwa ngokudibanisa yobisi, 1 banana 1 icephe yobusi.
2. Usenokuba kwakhona olulungiswe 100 g, itshizi kunye nobisi + + banana.
3. Enye indlela - ukuba ubisi, egg elimhlophe, banana kunye icephe leswekile.

Kuxhomekeke iinketho ze cocktails hayi. Thathela ingqalelo ezi izinto kunye nokongeza kubo iziqhamo ezahlukeneyo kunye namandongomane bangenza angcangcazele protein, nto leyo eya kuba kubi akukho ngaphezu kuthengwa, kwaye ngaphezu koko, loo kwimixube ivenkile ekhona naziphi na izinto eziyingozi, kunye neziselo uthe walungisa wena uqinisekile.