Yadda samun nauyi bakin ciki daya Guy: horo shirin. Yadda za a sami tsoka taro hudomu

Yadda samun nauyi bakin ciki daya Guy? Sau da yawa, wannan wata tambaya ya tambaye ta da yawa, akwai wasu da suke da gidaje game da bayyanar. Ta yaya za a iya gane wannan bege? Karanta game da muhimmanci nuances massonabora daga baya a cikin wannan labarin.

Muhimmancin abinci mai gina jiki

Yadda samun nauyi bakin ciki daya? Sai ya faru da cewa boys ciyar hours tsunduma a cikin zauren, depleting jikinka a bin wata babbar jiki. Duk da haka Power su ne sosai dismissive, ta amfani da ko dai da ba daidai ba abinci, ko rashin shi yawa. Ka tuna cewa ci gaban da your tsokoki dogara a kan inganci da yawa daga abinci ci. Haka ya shafi misali nauyi sa cewa bai hada da karuwa a tsoka taro. A wannan labarin, za mu dauki kusa look at shi a farkon lõkaci, wato, da karuwa a cikin size of your tsokoki.

Muscle girma shi ne a fairly hanya-m tsari ga abin da kuke bukatar makamashi (carbohydrates) da kuma kayan gini (proteins). Ba wuya a tsammani cewa ga kara girma na bukatar wani ragi na da adadin kuzari. A fifiko shugabanci na samun mafi adadin kuzari zai zama halitta abinci maimakon wasanni abinci, wanda za mu rufe daga baya. Yadda za a gina tsoka bakin ciki daya Guy? Ectomorphs - shi ne na musamman irin mutanen da suka yi sauri metabolism (metabolism). Don gina sabon tsoka zaruruwa bukatar karin adadin kuzari, da adadin abin da za a iya lasafta ta da wadannan dabara: ka nauyi x 30 + 500. Alal misali, ka auna 70 kg. Sa'an nan dole ne ka yi amfani da 70 x 30 + 500 = 2500 da adadin kuzari, wanda zai hari tsoka girma tafiyar matakai.

A rabbai na gina jiki

A rabbai sunadarai, fats da carbohydrates a cikin rage cin abinci - yana da quite wani muhimmin batu a cikin abinci. A girma daga cikin subcutaneous mai dogara a kan rabo daga wadannan gina jiki. Yadda samun nauyi bakin ciki daya Guy? Tsayar da wadannan dangantaka, wadda za ta taimake ka ka cimma burin:

• Protein - 25-30%.
• Carbohydrates - 50-60%.
• Fat - 10-15%.

Yanzu mun gaya musu kaɗan more. Sunadaran zo a cikin dabba (nama, kifi, qwai) da kuma shuka (proteins daga hatsi, da kwayoyi da kuma sauran abubuwa). Yana da daraja ambata cewa na farko ne da yawa koshin lafiya saboda mafi sa na amino acid. Carbohydrates ne jinkirin (duk wani nau'i na hatsi, taliya) da kuma azumi (sweets). Tsohon, bi da bi, samamme ta jiki na dogon lokaci, rike da ikon na dogon lokaci (3-5 hours). Fast carbohydrates nan da nan ya tãyar da jini sugar matakin, da kuma haka mafi yawan ajiye a jiki mai. Wannan hujja kuɓutar da liyafar na carbohydrates bayan wani motsa jiki da safe, lokacin da jiki yake a cikin makamashi gaira. A wasu lokuta, ya zama dole ya mayar da hankali a kan hadaddun (m) "kwal".

A karshe, fats suna ma'amala (man alade, margarine, man shanu) da kuma unsaturated (kayan lambu mai, kwai yolks). A farko - a "bad" fats ba dauke da yawa mai kyau zuwa ga jiki. Unsaturated - shi ne "mai kyau" fats cewa ana buƙatar zama a kullum raba abinci na kowane. Bã su da wani m sakamako a kan zuciya aiki, normalize metabolism kuma ba ka damar kula da duk jiki matakai kullum. Ga wani rabo BZHU dole ne a hada da nauyi kafa ga mugaye. Je zuwa na gaba abu.

Girmamawa a abinci mai gina jiki

Lokacin shi ne mafi alhẽri amfani? Da safe za ka iya ci sauki carbohydrates ( 'ya'yan itatuwa, sweets, sha juices), wadda za ta cika da dare kudin jikinka. A lokacin barci, mu rasa quite makamashi mai yawa, da barin tabbatar da cewa duk da matakai gudana a cikin jiki. Daya kamata ka manta game da sunadaran da suke da muhimmanci gini tubalan for tsoka. A lokacin da rana Jaddada hadaddun carbohydrates da kuma gina jiki. Muhimmanci sosai ne da abinci kafin da kuma bayan motsa jiki, a lokacin da ka bukatar ka yi wani carbohydrate loading kuma dõmin ƙari na makamashi, bi da bi. By da yamma adadin carbohydrates ya kamata a hankali rage zuwa m.

Sunadaran, a akasin haka, duk lokacin da ranar da ya kamata a cinyewa a daidai rabo. Kafin zuwa gado, shi ne kyawawa su ci a low-mai gida cuku ko casein sha hadaddiyar giyar. Wannan gina jiki da aka saki sannu a hankali a cikin jiki, da hana catabolic tafiyar matakai. Yadda samun nauyi bakin ciki daya Guy? Tsaya ga sama ka'idoji, cewa shakka zai taimake ka ka a aiwatar da anabolic dalilai. Next, mun yi la'akari da yawan yiwu abun da ake ci.

rage cin abinci №1

Origin manufa domin ectomorph gauraye irin, wanda yana da shakka akwai ayoyi da endomorphs (hali ya kafa tsoka).

1. Breakfast. 2 dukan qwai + yanki wholemeal gurasa + 100g + oatmeal gilashin ruwan 'ya'yan itace / kofi kofin.
2. Abincin rana. 150-200 g shinkafa / buckwheat / taliya / gasa dankali + 200g kaza nono + kayan lambu.
3. Afternoon shayi. Kwayoyi / 'ya'yan / sanwic da cuku da kuma naman alade.
4. Dinner. Fish / ramammu nama + kayan lambu.
5. Kafin zuwa gado. Casein hadaddiyar giyar / 250 g mai-free yogurt.

A lokaci daya, wannan rage cin abinci ya kafa bodybuilder "zinariya zamanin" Franko Kolombo. Wadannan mutane, ba shakka, san abin da suka ce. Yadda za a sami tsoka taro na bakin ciki daya? Horar da kyau, barci 7-8 hours, sa'an nan kuma bi wannan rage cin abinci, bayar musamman ga sabon shiga a bodybuilding.

rage cin abinci №2

A gaba rage cin abinci kadan aukaka, kuma haka manufa domin a "tsabta" ectomorphs cewa nauyi riba aka bai da wuya. Muscle kafa for bakin ciki mutane shi ne ko da yaushe wani fuskantar aiki, amma tare da tsanaki horo, dace abinci mai gina jiki da kuma rage miyagun halaye da suka kasance tabbata a iya cimma kyau kwarai da sakamakon.

1. Breakfast. 150 g na oatmeal zabibi / 5 digãdigansa kwai fata da kuma gwaiduwa + 1 gilashin ruwan 'ya'yan itace / kofi kofin.
2. Abincin rana. Protein shake.
3. Abincin rana. 150 g na shinkafa / buckwheat / manna + yankin nama / kaza nono + kayan lambu.
4. Na biyu abincin dare. Miya da taliya, kaza da kuma kayan lambu + gilashin ruwan 'ya'yan itace.
5. Dinner. Lean nama / kifi / kwai fata + kayan lambu.
6. Kafin zuwa gado. Casein hadaddiyar giyar / 250 g cuku.

Rage cin abinci Dwayne Johnson

Next rabon abinci dauka daga Dwayne Johnson - Hollywood star san ta ayyuka a Hobbs 5 da 6 na "Fast da Omar," Hercules a cikin movie "Hercules" da sauran fina-finai. Abin da zan iya ce? A babban actor. Amma mu, ba shakka, mafi muhimmanci fiye da jiki, wanda shi ne quite ban sha'awa. Idan kana tunani game da yadda za a samun nauyi bakin ciki daya Guy, to, wannan rage cin abinci da mutum zai ƙara wani nauyi. Mu ci gaba da bincike.

1. 2 dukan qwai + 300 g + 100 g na cod oatmeal.
2. 350 g dankalin turawa, kayan lambu + + 200 g cod.
3. 200 g + 250 g shinkafa kaza + kayan lambu.
4. 200 g + 200 g na cod shinkafa + 1 tablespoon kifi mai.
5. 300 g gasa dankali + 250g + shpinatovy salatin nama.
6. 200 g + 250 g shinkafa cod + salatin.
7. Omelet 10 + casein da furotin da hadaddiyar giyar.

Me muke da shi? By Naira Miliyan Xari fitarwa 360 grams na gina jiki (ga Duane - shi 3 g da 1 kg jiki nauyi) da kuma 500 g na carbohydrates, Ina nufin 4 g da 1 kg na jiki nauyi. Pretty m lambobi. Ta yaya sauri samun nauyi bakin ciki daya? Gwada wannan rage cin abinci tare da kananan gyara daga cikin nauyi na kayayyakin, fara daga su nauyi, kuma ka tabbata ga sun karu a size, yi imani da ni!

Rage cin abinci Krisa Hemsvorta

Wani Hollywood actor, sani a gare mu a kan litattafan da movie "Thor", inda ya taka muhimmiyar rawa. Mene ne ya yi rage cin abinci?

1. 8-10 kwai fata oatmeal + 1% madara yoghurt + + whey gina jiki.
2. 100 g na hatsi quinoa + + + 'ya'yan yogurt gina jiki hadaddiyar giyar.
3. + Kayan lambu 300 g na kaza nono.
4. 300 g raw kaza nono.
5. Protein shake.
6. 300 g na yankin nama + kayan lambu.
7. Casein girgiza.

Bugu da kari, a ko'ina cikin yini, ya kuma cinye multivitamins, creatine da kuma L-carnitine. Wannan shi ne wani wajen karfi sakamako rage cin abinci tare da buga kashi na gina jiki a cikinsa, don haka shi ne manufa domin samun ramammu tsoka. Shi ne ya kamata a lura da cewa mafi alhẽri da tsayar da shi a mesomorphic jiki irin. Ta yaya sauri samun nauyi bakin ciki daya? Gwada wannan rage cin abinci.

Rage cin abinci Lazar Angelov

Wannan Bulgarian yanzu dauke daya daga cikin bukatunsu na ado bodybuilding. Ta yaya ya ci? Dubi fashe rage cin abinci a kasa.

1. Oatmeal da kwayoyi kwai fata + 6-8 + gina jiki hadaddiyar giyar.
2. Rice / buckwheat + kaza nono + kayan lambu.
3. Protein shake + almonds.
4. Tuna ko wasu ramammu kifi + kayan lambu.
5. Rice / gasa dankali / taliya + yankin nama / kifi + kayan lambu.
6. Lean nama / kifi.
7. Casein girgiza.

Bugu da ƙari, Lazar Angelov kara da abinci da BCAA kuma L-Glutamin.

Rage cin abinci Pham Woodbridge

Lokacin da bodybuilder ya ƙaramin, shi ya kasance wani bakin ciki sosai mutumin. Duk da haka, ya gudanar ya tsotso har da m jiki, ciwon m yawan jiki mai. Wane irin abinci da ya ke amfani da yau? A wannan daga baya.

1. Whey gina jiki + glutamine.
2. Oatmeal kwai fata + 6 + 1 h. L. gyada man shanu.
3. Tuna + 2 yanka na wholemeal gurasa + avocado / banana / rasberi / blueberry.
4. Whey gina jiki + glutamine.
5. Salmon + launin ruwan kasa shinkafa / taliya + 'ya'yan.
6. Ƙirji na kaza / yankin nama + ruwan kasa shinkafa.
7. Casein girgiza.

Wannan ƙarasa mu critiques da abincin sojoji. Yadda za a gina tsoka bakin ciki daya Guy? Gwada akalla 90% zuwa cika da daya na sama misalai, motsa jiki a kai a kai, kuma shi ke tabbata ba ka ban mamaki sakamakon.

Workouts ga fata a kan nauyi

ectomorphs jiki isa bad motsa ikon lodi, saboda abin da yake wajibi ne a sau rage su tsanani. Alal misali, za ka iya rage yawan horo kwanaki na mako daya, domin ya ba da jiki fiye da lokacin da za a mayar ko yin kasa aiki fuskanci ga wani musamman motsa jiki. Hakika, wannan dabarar ne dace kawai ga sabon shiga wanda kawai tara nauyi workouts a cikin dakin motsa jiki. Yadda za a sami tsoka taro na bakin ciki daya? Shin, mafi asali bada, wanda yawanci hada da wadannan: squats, benci presses, gogayya ta dage makamai biceps, ja-rubucen da kuma tura-rubucen (daga bene, kuma a layi daya sanduna). Game da mita na horo, sa'an nan 3-daya-lokaci tafiya zuwa dakin motsa jiki ne mafi zabi ga kowa da kowa. Tare da famfo a ba rana? Your shirin ya zama kamar kamar haka:

1. Rana 1: kafafu + latsa.
2. Rana 2: Baya + biceps.
3. Day 3: Chest + triceps + kafadu.

Tsakanin horo kwanaki dauki wata rana na sauran. Proper abinci mai gina jiki da kuma riko - shi ne key to ka nasara!

wasanni abinci mai gina jiki

Sau da yawa da muhimmancin wasanni abinci ne musamman karin gishiri. Yana ba anabolic steroids, sabili da haka m girma na tsoka taro da ikon yi ba za a iya sa ran. Farko na dukan waɗannan ne talakawa abinci da suke da a wasu hanya iya kari ka halitta abinci. Wannan ya kasance a cikin rukuni na Additives? Mun lissafa su duka:

1. Protein. High-gina jiki cakuda da suke da mafi mashahuri a bodybuilding gina jiki saboda da fifiko dabi'u a cikin wani da aka ba da wasanni. Akwai da dama iri: whey (azumi gina jiki wanda shi ne ya dace domin liyafar da safe da kuma nan da nan bayan motsa jiki), casein (a jinkirin, wanda shi ne dace da yin amfani da barci), kwai (da talakawan lokaci na mataki) da kuma soya (as talakawan). A fifiko ga dan wasa dole ne na farko uku jinsunan.
2. Gainer. Carbohydrate-gina jiki cakuda for bugun kiran sauri taro. A samfurin hada da sauri carbohydrates da sunadarai, sabili da haka, wannan hadaddiyar giyar ne cikakke ga ectomorphs bayan horo da kuma da safe. Yadda samun nauyi bakin ciki daya saurayi? Gainer iya taimaka maka ka saita ake so nauyi da kuma samun dacewa.
3. Amino acid. An muhimmin bangaren da ya hana catabolic tafiyar matakai a jikinka. Yana za a iya dauka a lokacin da kuma bayan nauyi horo.
4. Creatine. Yana qara ƙarfi da kuma jimiri yi.
5. Nauyi asara.

a ƙarshe

Weight riba ga fata mutane, musamman hardgainer wani lokacin ba wuya. Duk da haka, kome ba shi yiwuwa. Proper daidaita cin abincin nasu riko da wuya horo zai canza ko da bakin ciki mutumin. Ina maku fatan samun nasara a cimma burin!