Yadda za a bushe jiki da kuma ba ya haifar da cuta ga jiki?

Mutane da yawa 'yan wasa sau da yawa mamaki - yadda bushe jiki? Wannan labarin da nufin bayar da sauki jagororin for professionals da hannu a wasanni, kuma ga magoya.

Don fara da za mu fahimta, abin da yake bushewa da irin harshe na dabam shanyewar jiki. The kalmar "bushewa" su wakiltar kome amma matsakaicin raguwa a adadin subcutaneous mai. Me bushewa? The abu ne cewa, kwararru a predsorevnovatelny lokaci, an rayayye shirya domin yi (a yanzu muna magana ne game da Bodybuilders), samun tsoka taro, amma a karshe lokacin (game da mako guda ko biyu kafin show) fara zuwa bushe, domin ba zuwa ga tsari na mafi taimako da kuma mai tsanani. Saboda haka, bushewa Bodybuilders ya shafi kau da kitse.

Bugu da kari, da kalmar "bushe jiki" ne saba da sauran 'yan wasa da suka bukatar a rage nauyi saboda kitse, to "samun a can" a cikin nauyi na ajin.

Ma'aikata sani, amma magoya sau da yawa mamaki - yadda bushe jiki?

Kamar yadda maza da mata, wasa wasanni, suka so su kama su mafi kyau, a lokacin rani, a cikin abin da ake kira rairayin bakin teku kakar. Ba abin mamaki ba cewa online forums suna da yawa tambayoyi game da yadda za a bushe jikin yarinya. Da fuskantar irin wannan, ya kamata ka yi mamaki.

Active, high-tsanani motsa jiki - cewa yana da muhimmanci. Duk da haka, domin ya sami ake so taimako, da kuma jaddada halittarsa, shi ne zama dole ba ne kawai don ziyarci dakin motsa jiki, amma kuma bi don na musamman rage cin abinci. Domin maza kamar yadda na mata, wannan rage cin abinci ya kamata sun hada da wani m na dabba fats. The adadin kayan lambu fats kamata kuma a rage. The gina jiki abun ciki na rage cin abinci ya kamata a kara, tun suna da gini tubalan ga sinadaran na dawo bayan tsanani da kuma shafe tsawon motsa jiki. The adadin carbohydrate ya zama al'ada da kuma za su dogara a kan mutum ta shekaru, jima'i da kuma BMI (abun ciki na macronutrients kayyade ikon management dokoki).

Duk da haka, yana da muhimmanci ba kawai don samun cikakken amsar wannan tambaya na yadda za a bushe da jiki, ko yadda za a rage nauyi, yana da muhimmanci a yi shi yadda ya kamata kuma ba tare da cutar zuwa ga jiki ta mallaka. Duk wani canje-canje a cikin yanayi, sa ya dace a ciki yanayin jiki.

Yadda drier jiki mai lafiya?

Da fari dai, ba lallai ba ne su canza rage cin abinci cin zarafi ba. A tsari ya zama dogon (a kalla a watan for maza da rabi zuwa biyu - na mata). Kwatsam canje-canje a cikin nauyi ne ba kawai cutarwa ga jiki, amma ba da damar wajen karfafa da cimma sakamako. The jiki ba ya bukatar azabtar da debilitating yunwa buga, da kuma jirgin kasa - to sakamakon zai zama muku dadi da kuma nace na dogon lokaci.

Abu na biyu, musamman hankali ya kamata a biya a lokacin bushewa da adadin m ci. Tare da karuwa a abin da ake ci gina jiki da kuma ma tare da wani karu a duk sauran macronutrients ƙara da yawa na ruwa cinye. A ranar da ya kamata sha akalla biyu lita na ruwa (akwai madara, ruwan 'ya'yan itace, ko shayi).

A kan aiwatar da rage ci kitsen wajibi ne a mayar da ma'auni na micronutrients da cin bitamin-ma'adinai gidaje. Idan ka motsa jiki ne sosai m, shi wajibi ne ya ɗauke su zuwa sau biyu da adadin al'ada, ko amfani da shirye na musamman ga 'yan wasa dake dauke da wani ƙara sashi na bitamin.

Idan muka magana game da takamaiman kayayyakin, wanda ya kamata ba fin so a cikin shiri na rage cin abinci, ya kamata a lura cuku, qwai, cuku, naman sa, kaza, shinkafa, buckwheat. Duk wadannan kayayyakin ne kusan ba makawa ga 'yan wasa, da suka taimaka wajen haifar da ake so siffar.