Olee otú iji nweta ibu mkpa onye Ihọd: usoro ọzụzụ. Olee otú iji nweta muscle uka hudomu

Olee otú iji nweta ibu mkpa onye Ihọd? Ọtụtụ mgbe, ajụjụ dị otú ahụ jụrụ ọtụtụ, e nwere ụfọdụ ndị nwere okụre banyere ọdịdị ahụ ha. Olee otú ịghọta nke a ọchịchọ ahụ? Gụọ banyere mkpa nuances massonabora mgbe e mesịrị na isiokwu a.

Importance of oriri na-edozi

Olee otú iji nweta ibu mkpa otu? Ọ na-eme na ụmụ nwoke na-eji ọtụtụ awa na-ụlọ nzukọ ahụ, depleting gị ahu na-achụ nke a nnukwu ahu. Otú o sina Power ha dị nnọọ dismissive, iji ma na-ezighị ezi nri, ma ọ bụ enweghị ya ibu. Buru n'uche na ibu nke gị uru na-adabere na àgwà na nke ukwu nke nri oriri. The otu na-emetụta ọkọlọtọ ibu set nke na-adịghị na-agụnye onye na-abawanye na muscle uka. N'isiokwu a anyị na-elerukwu anya ya na oge mbụ, ya bụ, onye na-abawanye na size gị uru.

Akwara ibu bụ a pụtara akụ-kpụ ọkụ n'ọnụ usoro nke ị chọrọ ume (carbohydrates) na ụlọ ihe (edozi). Bụghị ike eche na maka ngwa ngwa ibu-achọ a njuputa nke calories. The mkpa direction nke na-na kasị calories ga-eke nri kama nke egwuregwu na nri, nke na anyị ga-ekpuchi mgbe e mesịrị. Otú iwu muscle mkpa onye Ihọd? Ectomorphs - bụ a pụrụ iche ụdị ndị mmadụ nwere a nnọọ ngwa ngwa metabolism (metabolism). Iwu ọhụrụ muscle emep uta eri mkpa mmezi calories, ego nke nwere ike gbakọọ na-esonụ usoro: gị ibu x 30 + 500. ka ihe atụ, ị na-itu 70 n'arọ. Mgbe ahụ ị ga-eji 70 x 30 + 500 = 2500 calories, nke ga-akpali muscle ibu n'ibu.

Otosịrị iru nke nri

Otosịrị iru nke ndi na-edozi, abụba na carbohydrates na ihe oriri - ọ bụ ezi otu ihe dị mkpa na ihe oriri. Olu nke subcutaneous abụba na-adabere na ruru nke ndị a nri. Olee otú iji nweta ibu mkpa onye Ihọd? Edebe ndị na-esonụ mmekọrịta, nke ga-enyere gị aka imeta ihe mgbaru ọsọ:

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

Ugbu a anyị na-agwa ha a nta ọzọ. Ndi na-edozi na-abịa anụmanụ (anụ, azụ, àkwá) na osisi (na-edozi site ọka, akụ na ihe ndị ọzọ). Ọ bụ uru na banyere na nke mbụ bụ ọtụtụ mma ruru ka mma set nke amino acid. Carbohydrates na-adịghị ewe (nile di iche iche nke ọka, pasta) ma na ngwa ngwa (na ato uto). Ihe mbụ, n'aka, etinye obi gị dum site na ahu maka a ogologo oge, nọgide na-enwe ya ike ruo ogologo oge (3-5 awa). Fast carbohydrates ozugbo bulie ọbara sugar larịị, na otú ọtụtụ ndị edebe ahu abụba. Nke a bu eziokwu di n'ikuku nke carbohydrates mgbe a mgbatị ụtụtụ, mgbe ahụ bụ na ike mpe. N'oge ndị ọzọ, ọ dị mkpa na-eche banyere mgbagwoju (onye na-adịghị) "coal".

N'ikpeazụ, na abụba na-jupụta (mmanu abuba, majarin, butter) na unsaturated (oriri na mmanụ, egg yolks). The mbụ - a "ọjọọ" abụba adịghị nwere ọtụtụ ihe ọma nke ahu. Unsaturated - "dị mma" abụba na-chọrọ na-ke kwa ụbọchị kenyere nke ọ bụla. Ha nwere nti utịp ke n'obi ọrụ, normalize metabolism na-ekwe ka ị nọgide na-enwe niile ahụ Filiks kwesịrị. Ebe a bụ a ruru BZHU ga ikpokọta ibu setịpụụrụ ndị ajọ omume. Gaa ọzọ ihe.

Mesiri ike na-edozi

Mgbe ọ dị mma iji? N'ụtụtụ, ị nwere ike iri ihe ndị dị mfe carbohydrates (mkpụrụ osisi, ihe na ato uto, na-aṅụ juices), nke ga-eme n'abalị na-eri nke ahụ gị. N'oge na-ehi ụra, anyị na-ejighi ezi a otutu nke ike, na-ahapụ iji hụ na niile Filiks aa na ahụ anyị. Otu ekwesịghị ichefu banyere ndi na-edozi na ndị dị oké mkpa ụlọ nkanka maka muscle. N'oge ehihie Mee mgbagwoju carbohydrates na protein. Dị nnọọ mkpa bụ nri n'ihu na mgbe ihe omumu, mgbe ị kwesịrị ime ka a carbohydrate loading na replenishment nke ike, karị. Site mgbede ego nke carbohydrates ga-eji nwayọọ nwayọọ na-ebelata ka a kacha nta.

Ndi na-edozi, na Kama nke ahụ, ofụri usen a ga-iwesa ke hà òkè. Tupu ị lakpuo ụra, ọ na-achọsi ike na-eri a ala-abụba obi cheese ma ọ bụ casein ọṅụṅụ mmanya. Nke a protein a tọhapụrụ nwayọọ nwayọọ n'ime gị ahu, na-egbochi catabolic Filiks. Olee otú iji nweta ibu mkpa onye Ihọd? Arapara n'elu ụkpụrụ, na ndoro ga-enyere gị na mmejuputa anabolic nzube. Ọzọ, anyị na-atụle a ọnụ ọgụgụ nke kwere omume diets.

nri №1

Mmalite ezigbo maka ectomorph mbuaha ụdị, nke nwere doro anya ihe ịrịba ama endomorphs (ọchịchọ ka muscle).

1. Nri ụtụtụ. 2 dum àkwá + mpempe wholemeal nri + 100g + oatmeal iko ihe ọṅụṅụ / kọfị cup.
2. Lunch. 150-200 g osikapa / buckwheat / pasta / butere poteto + 200g ọkụkọ ara + akwụkwọ nri.
3. N'ehihie, tii. Mkpụrụ / mkpụrụ / Sanwichi na cheese na ham.
4. Nri abalị. Fish / dabere anụ + akwụkwọ nri.
5. Tupu na-aga ụra. Casein mmanya / 250 g abụba-free bred.

N'otu oge, a na-eri kpụrụ a bodybuilder "ọlaedo oge" Franko Kolombo. Ndị a ndị mmadụ, n'ezie, ma ihe ha na-ekwu. Olee otú iji nweta muscle uka mkpa otu? Zụlite ọma, na-ehi ụra 7-8 awa, na mgbe ahụ na-eri nri, nyere kpọmkwem maka beginners na bodybuilding.

nri №2

The ọzọ na-eri a obere na ano, ya mere mma n'ihi na a "dị ọcha" ectomorphs na ibu ibu e nyere nnọọ ike. Akwara setịpụrụ maka mkpa ụmụ okorobịa bụ mgbe a na-akụda ozi, ma na Ịhazi ọzụzụ, kwesịrị ekwesị oriri na-edozi na-ebelata àgwà ọjọọ ha n'aka na-ike nweta nti utịp.

1. Nri ụtụtụ. 150 g nke oatmeal mịrị / 5 kpọliri akwa ọcha na nkochi ime akwa + 1 iko ihe ọṅụṅụ / kọfị cup.
2. Lunch. Protein shake.
3. Lunch. 150 g nke osikapa / buckwheat / tapawa + ibe anụ / ọkụkọ ara + akwụkwọ nri.
4. Nke abụọ nri abalị. Ofe na pasta, ọkụkọ, na akwụkwọ nri + a iko ihe ọṅụṅụ.
5. Nri abalị. Dabere anụ / azụ / akwa ọcha + akwụkwọ nri.
6. Tupu na-aga ụra. Casein mmanya / 250 g nke cheese.

Diet Dwayne Johnson

Next kenyere e si Dwayne Johnson - Hollywood kpakpando mara maka ya ọrụ na Hobbs 5 na nke 6 nke "Fast na-ewe oké iwe," Hercules na nkiri "Hercules" na ndị ọzọ na fim. Gịnị ka m nwere na-ekwu? A oké omee. Ma anyị, n'ezie, ihe dị mkpa karịa ya physique, nke bụ nnọọ nnukwu. Ọ bụrụ na ị na-eche banyere otú e si enweta ibu mkpa onye Ihọd, mgbe ahụ, a na-eri a ga-imubanye ọ bụla dị arọ. Anyị gaba analysis.

1. 2 dum àkwá + 300 g + 100 g nke okporoko oatmeal.
2. 350 g nduku na akwụkwọ nri + + 200 g okporoko.
3. 200 g + 250 g osikapa chicken + akwụkwọ nri.
4. 200 g + 200 g nke okporoko osikapa + 1 tablespoon iyak mmanụ.
5. 300 g butere poteto + 250g + shpinatovy salad anụ.
6. 200 g + 250 g osikapa okporoko + salad.
7. Omelet 10 + casein protein mmanya.

Gịnị ka anyị nwere? Site nchikota mmepụta 360 grams nke protein (maka Duane - ọ 3 g kwa 1 n'arọ ahu arọ) na 500 g nke carbohydrates, i.e. 4 g kwa 1 n'arọ nke ahu aro. Pretty nnukwu nọmba. Olee otú ngwa ngwa nweta ibu mkpa otu? Gbalịa a nri na a obere mgbazi nke arọ nke ngwaahịa, malite na ha arọ, na ị na-n'aka amụbawo na size, kwere m!

Diet Krisa Hemsvorta

Ọzọ Hollywood omee, ka anyị mara na akwụkwọ akụkọ nke ihe nkiri "Thor", ebe ọ na-egwuri a isi ọrụ. Gịnị bụ na o nwere a nri?

1. 8-10 akwa ọcha oatmeal + 1% mmiri ara ehi yoghurt + + whey protein.
2. 100 g nke ọka quinoa + + + mkpụrụ yogot protein mmanya.
3. + Akwukwo nri 300 g nke ọkụkọ ara.
4. 300 g raw ọkụkọ ara.
5. Protein shake.
6. 300 g nke ibe anụ + akwụkwọ nri.
7. Casein nkpatu.

Ke adianade do, nile ụbọchị, ọ na-iwesa multivitamins, creatine na L-carnitine. Nke a bụ a kama ike mmetụta nri na a ujo dose of protein na ya, na ya mere na ọ bụ ezigbo maka inweta dabere muscle. Ọ bụ uru na-arịba ama na ọtụtụ mma na-edebe ya na mesomorphic ahụ ụdị. Olee otú ngwa ngwa nweta ibu mkpa otu? Gbalịa a nri.

Diet Lazar Angelov

Nke a Bulgarian ugbu a weere otu n'ime ụkpụrụ nke aesthetic bodybuilding. Olee otú ọ na-eri? Lee gbawara nri n'okpuru.

1. Oatmeal na akụ akwa ọcha + 6-8 + protein mmanya.
2. Rice / buckwheat + ọkụkọ ara + akwụkwọ nri.
3. Protein shake + almọnd.
4. Tuna ma ọ bụ ndị ọzọ dabere azụ + akwụkwọ nri.
5. Rice / butere nduku / pasta + ibe anụ / azụ + akwụkwọ nri.
6. Dabere anụ / azụ.
7. Casein nkpatu.

Ọzọkwa, Lazar Angelov kwukwara ka nri BCAA na L-Glutamin.

Diet Pham Woodbridge

Mgbe bodybuilder dị obere, ọ bụ a nnọọ mkpa mmadụ. O sina dị, o jisiri imipu elu mara ahụ, na-enwe a kacha nta pasent nke ahu abụba. Olee ụdị ihe oriri ọ na-eji taa? On a gasịrị.

1. Whey protein + glutamine.
2. Oatmeal akwa ọcha + 6 + 1 h. L. ahuekere butter.
3. Tuna + 2 Mpekere nke wholemeal nri + ube oyibo / banana / utu / bluuberi.
4. Whey protein + glutamine.
5. Salmon + osikapa agba aja aja / pasta + mkpụrụ.
6. Ara nke ọkụkọ / ibe anụ + osikapa agba aja aja.
7. Casein nkpatu.

Nke a na-ekwubi anyị critiques nri. Otú iwu muscle mkpa onye Ihọd? Gbalịa dịkarịa ala 90% ime otu n'ime n'elu ihe atụ, emega ahụ mgbe nile, na ọ bụ n'aka na-enye gị pụtara ihe.

Arụsi maka taa na ibu

ectomorphs ahụ ezu ọjọọ Nkea ike ibu, n'ihi ihe dị mkpa mgbe ụfọdụ iji belata ha njọ. Dị ka ihe atụ, i nwere ike belata ọnụ ọgụgụ nke ọzụzụ ụbọchị kwa izu, iji nye aru ọzọ oge dịghachi ma ọ bụ mee obere arụmọrụ-eru nso maka otu mmega. N'ezie, nke a bụ ụzọ bụ kwesịrị ekwesị na beginners onye naanị akpọkọtara arọ arụsi na mgbatị. Olee otú iji nweta muscle uka mkpa otu? Mee ihe isi omume, nke na-emekarị na-agụnye ndị na-esonụ: squats, bench presses, traction abọli ogwe biceps, sere-acha ọkụ na-asọ-gbasie (si n'ala na ukem Ogwe). Banyere ugboro nke ọzụzụ ahụ, 3-otu oge njem mgbatị bụ nhọrọ kasị mma onye ọ bụla. Na mgbapụta na a nyere ụbọchị? Gị omume kwesịrị dị ka ndị a:

1. Day 1: ụkwụ + pịa.
2. Day 2: Back + biceps.
3. Day 3: Igbe + triceps + n'ubu.

N'etiti ọzụzụ ụbọchị ewe otu ụbọchị ike. Proper oriri na-edozi ma igbaso - bụ isi ihe na ịga nke ọma gị!

sports oriri na-edozi

Ọtụtụ mgbe, ndị dị mkpa nke egwuregwu oriri na-edozi bụ nnọọ ikwubiga okwu ókè. Ọ bụghị anabolic Steroid, ya mere-eto ngwa ngwa nke muscle uka na ike arụmọrụ gaghị atụ anya. Mbụ niile ndị a bụ ndị nkịtị nri na-n'ụzọ ụfọdụ ike ịgbakwunye gị eke nri. Na nke ìgwè nke nwekwara? Anyị depụta ha niile:

1. Protein. High-protein ngwakọta ndị kasị ewu ewu na bodybuilding protein ruru ka mkpa ụkpụrụ ke a nyere egwuregwu. E nwere ọtụtụ ụdị: whey (ngwa ngwa protein nke kwesịrị ekwesị maka n'ikuku ụtụtụ ozugbo mgbe ihe omumu), casein (a ngwa ngwa, nke bụ kwesịrị ekwesị maka tupu ụra), egg (nkezi oge nke edinam) na soy (dị ka nkezi). The mkpa n'ihi na-eme egwuregwu ga-atọ ndị mbụ umu.
2. Gainer. Carbohydrate-protein ngwakọta maka ọsọ Ịpị uka. The ngwaahịa na-agụnye ngwa ngwa carbohydrates na-edozi ahụ, ya mere, nke a mmanya bụ zuru okè n'ihi ectomorphs mgbe ọzụzụ na nke ụtụtụ. Olee otú iji nweta ibu mkpa onye na-eto eto? Gainer pụrụ inyere gị aka ka chọrọ ibu na inweta mma.
3. Amino asịd. Otu ihe dị mkpa akụrụngwa nke na-egbochi catabolic Filiks ke gị ahu. Ọ nwere ike iwere n'oge na mgbe ibu ọzụzụ.
4. Creatine. Ọ enwekwu ike na ntachi obi ịrụ ọrụ.
5. Arọ ọnwụ.

Ná mmechi

Ibu ibu maka taa ụmụ okorobịa, karịsịa hardgainer mgbe ụfọdụ nyere nnọọ ike. Otú ọ dị, ọ dịghị ihe agaghị ekwe omume. Proper kwesịrị isi nri rapagidesie ike ọzụzụ ga-agbanwe ọbụna mkpa mmadụ. M na-achọ gị ịga nke ọma ke ọbọ ihe mgbaru ọsọ!