Sesondlo bulking - ezisisiseko

Abanxibe impahla kakhulu zithandwa kule mihla, kodwa abaninzi naxa kunzima kangakanani kwezemidlalo. Oku kuchazwe yinyaniso into yokuba akwamkelekanga uvalelwe bawurhuqa "zekhompyutha", ngenxa yokuba kukho zibaluleke kakhulu kwaye nezinye izinto: ukutya, ukuthotyelwa nkqubo, izinto zengqondo, nezinto ezinjengezo. Kweli nqaku ukuchaza ngokweenkcukacha indlela ukutya bulking, yaye yintoni uhlobo ubunzima - chaza ngezantsi.

Injongo kukuba ukucwangcisa ubunzima inzuzo ubunzima bomzimba yembaleki neepesenti oqhubekekayo mass izihlunu phezu ngamanqatha. Oko kukuthi, xa iseti ye-10 kg bekuya kuba amandla ifanelekileyo 6-7 kg zihlunu kunye kg 3-4 kuphela okunamafutha. Emva ukudayela lihamba mdlali ngobuninzi abanqwenelayo sesibini isigaba - wokwaphusa leyo sikuko evuthayo amanqatha 3-6%. Ukuqwayita - yinkqubo engelula, kuba bodybuilders kufuneka ukunikezela iicarbohydrate fast (sweet), ukutya okunamafutha kunye neziselo ozithandayo. Nangona kunjalo, lo mzuzu xa isiphelo Mathews iindleko kwayo. Kodwa emva ukutya. Ngenxa yoko, amandla ukucwangcisa kwinginginya ngokungenamkhethe jikelele, ifanele ukuba uninzi leembaleki (inokuba ezinye iimpawu ecto- kunye endomorphs). Nantsi imigaqo esisiseko yale nkqubo.

1. Omnye yemiqathango ibaluleke kakhulu ekwakheni ubunzima na ukutya yahlula - amaxesha 5-6 ngosuku. Oku kukuvumela ukuba ukulanda inkqubo yakho yokucola ukutya ngexesha elifanayo liya kuvumela ukuhamba izondlo kumlanjana igazi imini yonke. Iinxalenye kufuneka encinane protein eninzi kunye carbohydrate.
2. Carbohydrate - indima ebalulekileyo ezityiwa ukutya kwakho, ngokuba nikeza umzimba amandla. Malunga nama-70% yetotali kudliwe kufuneka ibe ukutya osidingayo. Nangona kunjalo, qaphela ukuba ufuna ukuba iicarbohydrate ngakumbi kade (ezepapa ezahlukeneyo) kwaye fast (iilekese) ukuba kusingathwa ngokukhawuleza ngumzimba ibe namanqatha. Musa ukulibala malunga iziqhamo kunye nemifuno zityebi kwi ifayibha ezixabisekileyo, kodwa isabelo sawo kufuneka ziwe-30%.
3. Ukongeza ekunciphiseni ukusetyenziswa carbs ngokukhawuleza, kufuneka kwakhona ukuba nidle amanqatha ngaphantsi. Ingakumbi "yingozi" ukuba amafutha ifumile (inyama okunamafutha, mayonnaise, ayi kunye like). Kodwa akunakwenzeka ukuba ubasuse ngokuphelele otya ngayo, ngenxa yokuba ngoko ukuze kuphazamisa ukutya. Olunoluncedo ukusetyenziswa iintlanzi (nokuba amafutha) kunye fish oil. carbohydrate Fast nayo ibe luncedo. Ixesha kakhulu kangangoko ukusetyenziswa yabo iya kuba ekupheleni ukuzilolonga, xa uvula i window protein-ekudleni.
4. Musa ukulibala malunga ukusela urhulumente. Xa umsipha ebekwe, xa umzimba oluninzi reactions pathways, amanzi yinxalenye ebalulekileyo, kuba oko kuyimfuneko ukuze kugqitywe zonke ngayo. Yitya for iilitha 2.5-3 ngosuku amanzi acocekileyo (iti, iziselo kunye sodas musa ukubala).
5. Phantse umlinganiselo ingakhangeleka ngolu hlobo:

• Umxholo ekudleni - 50-60%;
• protein - 30-35%;
• mafutha - 10-20%.

Kufuneka ibukeke ukutya efanelekileyo iseti weight. Nangona kunjalo, qaphela ukuba akukho ukungqinelana kweenkcukacha ogqibeleleyo, kuba umntu ngamnye - yahlukile. Ukuba kakhulu wagqiba ukwenza abanxibe impahla, kuya kuba kuhle ukuba ubonane nomqeqeshi abaqeqeshiweyo abaza kukunceda ukwazi ukuhlangabezana nale isininzi. Ncedisa mass kwezihlunu unokuseta isondlo kwezemidlalo, kuquka iiprotheni, Creatine, creatine kunye acid. Masonwabe yokuba kwiminyaka 20-30 eyadlulayo, xa ishishini okutyisa yezemidlalo okwangoku ziphuhliswe, bodybuilders ukusebenzisa ubisi losana ukuze kufunwe ubunzima. Kutheni? Yinto elula kakhulu. Ngokusekelwe kule ndawo, kwaba umgangatho ngokwaneleyo yaye kwangaxeshanye 30-35% iiproteins kunye 65-70% carbohydrate, eyenza ibe gainer elungileyo. Yeyiphi nje abanakunyuka kwi ekutyhaleleni umzimba ezintle! Kaloku, iziseko ukutya luzakujongeka ngayo ukuze iseti ubunzima, siye ezichazwe. Kwaye ukuba kwakuhlala kangangeenyanga ezintandathu ngenkuthalo, uya kuphatha ukutya "ngokwabo." ithamsanqa!