Wasanni da kuma FitnessGina tsoka

Bushewa tsokoki - wani tsari na inganta tsoka sauƙi

Yana yakan faru ne cewa mutanen da suka fara gudanar da aiki a domin inganta a kan lokaci siffofin na jiki ji cewa, duk da nasara famfo tsokoki ba zai iya rabu da suka wuce haddi mai Layer. Don cimma wannan burin na bukatar ba kawai da hakkin ya tsotso tsoka taro, amma kuma bukatar su je a kan wani musamman rage cin abinci, a cikin abin da bushewa da tsokoki ba zai kai tsayi da yawa. Ba tare da wata hirar da musamman rage cin abinci yayin da horar da manufa sakamakon shi ne kusan achievable.

A da ginshikin, da bushewa da tsokoki ne fairly laborious tsari, a lokacin da inganta tsoka taimako. Wannan shi ne zai yiwu ne kawai a lokacin da matakin na subcutaneous mai. A tsawon lokaci da wannan tsari ya dogara da mataki na jiki horo mutum. Kada ka manta da cewa a lokacin da rage cin abinci na iya rage ba kawai matakin na kitse, amma kuma tsoka taro, don haka bushewa da tsokoki na bukatar na musamman rage cin abinci, wanda rage kalori rage cin abinci a hankali, amma a wata kudin da suka kasance mafi kudaden shiga daga kan mulki.

Da farko, daga cikin abinci zame dabba fats kamar cuku, naman alade, man shanu, da sauri carbs, gabatar sugar confectionery. A rage cin abinci a isa yawa ya zama kayan lambu fats dauke a cikin zaitun ko linseed man fetur. Bushewa tsokoki bukatar isasshen ci 3 da Omega 6 m acid a cikin m kifi. Excellent tasiri da kuma bayar da hada a rage cin abinci na babban yawan m carbohydrates kunshe ne a cikin daban-daban hatsi, kayan lambu, gidan burodi kayayyakin sanya daga hatsin rai gari, unsweetened 'ya'yan. Bushewa tsokoki tare da karuwa a tsoka taro na bukatar wani karuwa a cikin furotin ci, tun da shi ne babban tushen da amino acid din da ake bukata don gina tsoka nama Kwayoyin.

Tare da wannan yanayin, da ikon ya ci 6-7 a rana, amma abinci cinyewa a cikin kananan rabo. Rage yawan abinci take kaiwa zuwa wani karu a tsoka taro da kuma gagarumin karuwa a jiki mai. Bushewa tsokoki samar da ruwan sha isasshen yawa na dukkan muhimman bitamin da kuma ma'adanai, don haka masana shawara a vresya bushewa tsokoki dauki kari dauke da dukan hadaddun na gina jiki.

A wannan lokacin kuma ga ruwa gwamnatin kamata tsananin bi. A ranar da ya kamata ci akalla 2-3 lita na ruwa. Professional 'yan wasa domin cimma kyau kwarai sakamakon dauki musamman kari, izini da ma'aikatar Lafiya. Wadannan sun hada da syvorochny gina jiki, amino acid, BCAAs, creatine, leucine, glutamine, da sauran kwayoyi. Su yi amfani da dole ne a hadewa tare da halartar likita.

Bushewa na tsokoki ne ba kawai a daidaita cin abincin nasu, amma kuma a cikin dacewa horo. Gudanar da wadannan sau 3 a mako. Tsayin horo ƙarasa da 20 minti yi na aerobic motsa jiki. A cikin kwanaki free daga asali horo, yi aerobic motsa jiki. Su tsawon - 30 minutes. A lokacin da wani m hanya na wadannan workouts ƙona kitsen da kuma glucose, wanda taimaka wajen rage jiki mai. Ya kamata bi motsa jiki tsanani, tun a ma babban tsanani motsa jiki za su iya zama anaerobic, wanda shi ne halayyar ga ikon bada.

Kafin horo ba zai iya ci wani carbs, kamar yadda suka ta da samar da insulin, wanda ya hana mai kona. Shi ne mafi kyau yi aerobic motsa jiki da safe kafin na farko abinci.

Bushewa na ciki tsokoki a lokacin da ya dace abinci da kuma yin mafi tasiri bada domin inganta na ciki tsokoki zai bayar da sakamakon cewa za ka yi alfahari da.

Similar articles

 

 

 

 

Trending Now

 

 

 

 

Newest

Copyright © 2018 ha.birmiss.com. Theme powered by WordPress.