Ike ibu ibu. oriri na-edozi omume n'ihi na arọ set

Ọtụtụ mgbe ndị mmadụ adịghị aghọta na oriri na-edozi - isi ihe na-aga nke ọma. Ọzụzụ, nke N'ezie, ihe dị mkpa, ma ha nọ n'ọnọdụ nke abụọ. Gịnị kwesịrị ịbụ ihe kwesịrị ekwesị oriri na-edozi na ibu? Nke a ka anyị ga-ugbu a na-atụle.

isi iwu

Ugbu a anyị na-agbalị a ihe doro anya na nkenke nwere ike ịgwa gị banyere ihe ndị kasị mkpa ụkpụrụ a ga-agbaso na nri na mgbe bodybuilding. Mbụ niile, mara na nke eziokwu na na ọzụzụ ị na-egbu ya uru, ọ bụghị ịma jijiji ha. Ha na-eto n'oge mgbake (ndị kasị ke a dream), na-achọ a otutu nke ike n'ihi na usoro a. Olee ebe ike na-abịa site? N'ezie, site na nri. Your uru malitere ntọt ke olu, ha kwesịrị ibu ụzọ na-afụ ụfụ (ihe anyị na-eme na nnukwu ọnụ ụlọ), na mgbe - ezitekwara a zuru ezu ego nke ndị na-akpọ ụlọ ihe (edozi) na ume (carbohydrates).

Ọ dị mfe eche na n'ihi na muscle ibu mkpa ngafe nri, n'ihi ya, ọ bụ ihe dị mkpa iji nweta ọzọ calories karịa gị ọkụ na a ụbọchị. N'ezie, nri ga-nri, n'ihi na nri ngwa ngwa agaghị enyere ebe a.

Gịnị bụ ego nke calories mkpa ka ị na-enweta ihe na-eme egwuregwu bụ onye na usoro nke mbanye nke muscle uka? Azịza ya dị mfe: gị ahu ibu x 30 + 500. a bụ a dị mfe usoro. Ka ihe atụ, ọ bụrụ na ị tụlee 70 n'arọ, ị ga-eri kwa ụbọchị 70 x 30 + 500 = 2900 calories. More rie - ọzọ toro. Nke a bụ eziokwu.

Isi ụdị

Ike uka nwere ike ịbụ eluigwe na ala, n'ihi na anyị niile bụ ndị dị iche iche. Dị ka ị maara, e nwere 3 ahụ ụdị: ectomorph, mesomorph na endomorph. Mesomorphy (ajụ ụdị) vyshenapisannogo ezigbo atụmatụ. Dabere ectomorph nwere ike n'enweghị itu on 1000 kama 500 calories, n'ihi na onye dị otú ahụ nwere a nnọọ ngwa ngwa metabolism. Ma endomorphs (ji a ngwa ngwa set nke ahu abụba), dị na-eme egwuregwu kwesịrị ịbụ ihe enyịn ojiji nke carbohydrates na abụba (ọ bụ na-achọsi ike iji belata ha oriri na mgbede), ma belata site n'ihe 500 na 200-300 calories. Maka ozi ọzọ na diets, anyị ga-anọgide na.

Otosịrị iru nke nri

Ọ bụ ezigbo na-egbu mgbu isiokwu. Anya gburugburu ugbu a n'ụzọ zuru ezu na obese ndị mmadụ na-eri nke ukwuu nri ratụ ratụ, na-edebe ke abụba. Olee otú iji gbochie nke a? Nke mbụ, na-akwụsị iri nri ngwa ngwa na ato uto (1-2 ugboro a ọnwa, i nwere ike, n'ezie, ma, ị ma ihe-ọtùtù), nakwa dị ka na-gaa na akaụntụ otu nkezi nke nri. Healthy eri maka muscle uka (ọ na-emekwa) kwesịrị iso nke ndị na-esonụ:

• Ndi na-edozi - 20-30%.
• Carbohydrates - 50-60%.
• Abụba - 10-20%.

Ọzọ, anyị na-elerukwu anya, onye ọ bụla nke dị n'elu mmiri, dị ka nke ọma dị ka ezipụta ihe na ọnụ ọgụgụ ga-agụnye a usoro ihe omume uka mbanye.

Protein (protein)

Echefula na protein - ihe dị oké mkpa ụlọ ngọngọ n'ihi gị uru. Buru n'uche na anụmanụ protein (ma ọ bụ protein) bụ ka mma na-akụ elu-àgwà ka nke amino acid n'ime ike. Ozi dị mkpa: ego nke protein iwesa hara ka 2 grams (nwere ike ịbụ a obere ihe) kwa 1 n'arọ nke arọ. Naanị na a bụrụ na ọ ga-amụba uto nke gị uru. Sports oriri na-edozi n'ihi na arọ set ga-enyere ka elu maka efu ego nke protein ma ọ bụrụ na ị na-enweghị ike na-aṅụ kwesịrị ekwesị ego nke eke nri.

carbohydrates

Bịa na. Carbohydrates bụ ndị kasị mma ike isi iyi. Anyị na-eche na ị na-echeta ihe ndị kasị mkpa ụkpụrụ na ihe oriri: ị chọrọ iji nweta ike karịrị ike na-nọrọ n'ụbọchị. Naanị index 50-60% carbohydrates na ihe oriri ga-ama na-ekwu banyere mkpa nke a potassium. Onwere, e kwesịrị 2 ugboro ukwuu karịa protein, 3.5-4 grams kwa 1 n'arọ nke ahu aro. Ọ bụ uru na-arịba ama na ha na banyere otu akụkọ dị ka na-edozi (ọnụnọ nke anụmanụ na osisi), n'ihi na carbohydrates na-ekewa n'ime mfe (na ato uto) na mgbagwoju (pasta, ọka). Akpa, n'aka nke ya, ime ka a nnukwu itu ukwu nke insulin, n'ihi ihe etinye obi gị dum site ahụ ngwa ngwa. Nke a na-eduga ná ìgwè subcutaneous abụba.

Ugbu a ị na-aghọta ihe mere ihe ọjọọ na-eri sweet (Otú ọ dị, mkpụrụ osisi ndị ọgaranya na vitamin na eriri, ya mere nwere ike ileghara). Mgbagwoju carbohydrates, na Kama nke ahụ, zuru ezu etinye obi gị dum nwayọọ nwayọọ (ọtụtụ awa), nke na-enye ohere nke nta nke nta ahụ mejupụta ahu na ndị dị mkpa ike.

abụba

Ike ibu (na ihicha) ga-abụrụ na-agụnye abụba. Ha anọghị nwere ize gị nsogbu ahụ. Dị ka na aga na mgbe, e nwere 2 ụdị potassium: jupụta (mmanu abuba, majarin, butter) na unsaturated (oriri abụba, azụ) ọdụdụ asịd. Ihe mbụ ga-abụ ihe karịrị otu ụzọ n'ụzọ anọ nke ngụkọta abụba ke nri. Rie ihe azụ, nke bụ ọgaranya Omega-3, normalizing metabolism na mma ịrụ ọrụ nke obi.

Mgbe ọ bụ mma na-eri na ihe quantities?

Fractional ike - isi ihe na-aga nke ọma. Ọ bụrụ na ị kewaa nri 5-6 ugboro n'ụbọchị, ọ ga-mee ngwangwa ahụ metabolism, na-enyere ya mma amiri ihe nri na welie abuba ọku Filiks. Otú ahụ ga-ewekọrọ protein, nke bụ otú ọ dị mkpa uru.

Diet n'ihi na arọ set kwesịrị n'ụzọ doro anya na-ekesa nri niile mkpa site ahụ anyị n'ime hà akụkụ. Cheta mgbe a bụ isi ụkpụrụ: carbohydrates na-mgbe na-ada na akara (ie a otutu obere ụtụtụ na na mgbede), na protein (protein) - na a ogologo akara (ọ ga-iwesa ke hà òkè n'ụbọchị). Nke a bụ ọlaedo na-achị nke bodybuilding. Mkpa karịsịa carbohydrate loading tupu mgbe ibu ọzụzụ, ebe ọ bụ na ahụ mkpa a nnukwu ego nke ike. Ya mere, ihe kwesịrị ịbụ nri maka bulking? N'okpuru ebe a bụ ihe nlereanya zuru okè:

- 2 3 dum àkwá na akwa ọcha + 100 g oatmeal (na o kwere omume na akụ ma ọ bụ na-vine amiri ami);

- 250 g nke tapawa (durum) / ọka (osikapa, buckwheat) + 200 g nke ibe anụ / ọkụkọ ara + akwụkwọ nri;

- 200 g osikapa + azụ / dabere anụ + akwụkwọ nri;

- 200 g raw ọkụkọ ara;

- 200 g nke afụkọ / casein mmanya.

Na ndị dị otú a nwetara massonabor. Onwere, ihe oriri dị otú ga-egboro a dịgasị iche iche nke na-eme egwuregwu. Gịnị ka anyị na-enweta? N'ụtụtụ ahụ kwajuru quality protein-carbohydrate ngwakọta iji gbochie catabolism na malite anabolic mmeghachi omume.

Mmega ga-kwesịrị ịbụ n'etiti abụọ na atọ nri. Iji chebe muscle glycogen na insulin na-arụ ọrụ n'ime ụlọ, ị nwere ike na-aṅụ dị iche iche carbohydrate ọṅụṅụ.

Ke akpatre abụọ nri ekwe carbohydrates. Isi na-elekwasị anya dara na-edozi.

Anyị karịsịa chọrọ na-elekwasị anya na ise nri (tupu na-aga bed). Obi cheese ma ọ bụ mmanya na-ekewet nke casein (a na-akpọ onye na-adịghị protein) na-enye gị ohere agbanwe catabolism na ahụ mgbe na-ehi ụra, nakwa dị ka ahụ mejupụta gị uru ndị dị mkpa ụlọ ihe.

Na ndị dị otú a nwetara oriri na-edozi omume n'ihi na arọ set. Echefula banyere mmiri (na-abụghị carbonated), n'ihi na ọbụna na ogbenye akpịrị ịkpọ nkụ na uru slows ala mgbake usoro. Ụkpụrụ Ọma 1 liter mmiri kwa 30 n'arọ nke ahu aro.

Ibu ibu n'ihi na ndị inyom, nri nke n'ozuzu ekwekọ n'àgwà nke ndị na-atụ aro maka ndị ikom, e nwere obere arọ. Firstly, ngosi mmekọahụ bụ budata ala testosterone etoju ke ọbara. Nke abuo, ha mkpa ha na-enweta ọtụtụ ihe na-erughị calories (1500 kcal kwa 50 n'arọ ahu arọ), ya mere nnọọ mfe ịkwụsị. All ụkpụrụ ndị ọzọ na-nọgidere na-enwe.

Sports oriri na-edozi n'ihi na arọ set

Ọtụtụ ndị bịara ọhụrụ aka overestimate ya. Ihu ọma, n'ihi na ndị mmadụ ndị itu 70-75 n'arọ, e nwere obere onu na-ewere ndị ọzọ ike. Nke a bụ n'ihi na eziokwu na 140-160 grams nke protein na 250-300 grams nke carbohydrates mfe iji na eke nri. N'ezie, na a nwayọọ nwayọọ na-abawanye na àgwà nke ịdị arọ ahụ (ihe karịrị 85 n'arọ) nwere chọrọ a otutu ihe nri. Gịnị egwuregwu oriri na-edozi bụ ezigbo maka inweta dabere muscle? Nke a ọbara (Whey) protein. Nke a protein emeju bụ ezigbo maka n'ikuku mgbe a mgbatị, nakwa dị ka nke ụtụtụ, mgbe ahụ na-enwe onye ike mpe.

Dị ka a na-achị, n'oge a na-emepụta si gburugburu ụwa (kacha Nutrition si, Dymatize, nke BSN) na-eme ka elu-edu ngwaahịa na a pasent nke protein ọdịnaya ruo 90%.

Ọ dịghị obere na-ewu ewu bụ gainer. Nke a carbohydrate na protein emeju enyere chefuo ume weere mgbe ọzụzụ (100% mgbake bụ nanị kwe omume mgbe a zuru nri, site 40-90 nkeji mgbe mgbatị).

Next na ndepụta bụ creatine monohydrate. Nke a na umi-enyere ntọt ike na n'ozuzu muscle uka larịị. BCAA bụ ihe magburu onwe oke na-n'oge na mgbe ibu ọzụzụ dị ka gbochie catabolism ke idem.

Sports oriri na-edozi nwere ike inyere gị ọbọ ihe mgbaru ọsọ kasịnụ. Ma na-eche na ọ bụ a zuru ezu dochie anya eke nri. Far site na ya. Kere a achicha. Ya mere, achịcha - nke a bụ a nkịtị nri, na ude - ya egwuregwu Mmeju. Nke bụ ntọala mgbe niile nwere na-a ọkọlọtọ nri nke na-aghaghị iji mee ka na-emepụta a set of muscle uka. Sports oriri na-edozi ahụ ga-ngwa ngwa usoro a site 5-15%.

anabolic steroid

Anabolic Steroid na-pharmacological mmadụ na iṅomi ihe nke nwoke mmekọahụ hormone testosterone. Ha na-ekwe protein njikọ iji mee ngwangwa (protein) n'ime mkpụrụ ndụ, na-eme muscle hypertrophy (anabolic usoro). Ọzọkwa, ha na budata adị n'elu mgbake oge, belata mmetụta nke catabolic homonụ na achụsakwa metabolism. N'ezie, ndị a Njirimara kwere ngwa ngwa iru muscle uka. O sina dị, ojiji nke ndị dị otú ahụ ngwaọrụ gụnyere mmetụta (imeju nsogbu, mmiri ọgwụ ọdịda, testicular atrophy, masculinization na ndị ọzọ), na otú i kwesịrị ịdị na-akwadebe maka adịghị ama infliction nke ojoo ahụ, ma ọ bụrụ na ị na-ekpebi na-a ụzọ.

Nutrition Program maka set nke uka nke nnọọ niile ọkachamara bodybuilders gụnyere Steroid, ya mere adịghị akasi onwe gị ụgha mmegharị anya banyere nnukwu ahụ enweghị mbanye nke doping.

isi iwu

Chịkọta niile n'elu, anyị na-tụọ ụkpụrụ ndị kasị mkpa na ihe oriri:

1. ị mkpa ike a mma calorie itule maka qualitative ibu.
2. Nta nri n'ime 5-6 nri.
3. 1 n'arọ nke ahu aro ga-ada 2-2.5 g protein, 3.5-4 g nke carbohydrate na 1 g nke abụba.
4. The mkpa nke anụmanụ protein, mgbagwoju carbohydrates na unsaturated ọdụdụ asịd, nakwa dị ka ihe oriri ọgaranya Omega-3.
5. Mee a carbohydrate loading tupu mgbe ọzụzụ.
6. Carbohydrates mgbe niile kwesịrị-aga n'ihi na na-ada akara, protein - na a ogologo akara.
7. Zere mfe carbohydrates na nri ngwa ngwa.
8. Ị nwere ike tinye egwuregwu oriri na-edozi ke nri, ma adịghị overdo ya, ime ezi omume na eke ngwaahịa.
9. Aṅụ ọtụtụ mmiri.
10. Anabolic Steroid ọsọ gị ike ibu mgbe ụfọdụ, ma nlezianya tụlee uru na ọghọm tupu ị na-amalite na-ewere ha.

ọgwụgwụ

Uru muscle uka bụghị ike dị ka o yiri na akpa ilekiri. More rie - ọzọ ghọrọ. Ọ bụrụ na ị na-eto eto na uka, dịkwuo ego nke nri iwesa (karịsịa carbohydrate na protein). Ọ bụrụ na ị malitere igwu mmiri na abụba, belata kalori. Ọ bụ nnọọ mfe. N'elu, anyị kọwara ihe niile nkọwa nke nke ga nwere a usoro ihe omume nke uka mbanye. Jisie gị ọbọ ihe mgbaru ọsọ gị!