Saka, nhasi tichataura nezve madyiro usati uye mushure mekudzidziswa kuitira kuti udzikise uremu uye kuti uvake mhasuru.
Vaka mhasuru kana uremu
Kana chinangwa chako chiri chekuvaka mhasuru, saka kurovedza muviri uye kudya kwakaringana ndizvo zvaunofanira kuita. Kudzidzira mune ino kesi kunofanirwa kunge kuri 4-5 kanokwana pasvondo, iine zviyereso zvakakura uye hushoma nzira dzekusvika. Kunyanya kutariswa kunofanirwa kubhadharwa chaizvo kuchokwadi chekuti basa riine huremu rinofanira kunge rakavakirwa pamuganhu, kureva nzira yekupedzisira inofanirwa kunge iri yekupedzisira, uye kwete kuitira kuti iwe ugokwanisa kusimudza dumbbells makumi maviri nguva, semuenzaniso. MaCardio maekisesaizi anofanirwawo kunge ari, asi zvakanyanya muchimiro chekudziya-uye kutonhodza-pasi, kureva kuti kwete zvakanyanya sevaya vanoda kuonda.
Kana yako chinangwa chiri chekudzikira uremu, saka unofanirwa kushanda nemadiki masimbi, matatu seti e3 reps (yevasikana) padanho rakanaka nekuzorora kudiki pakati pemaseti.
Nutrition pamberi uye mushure mekudzidziswa
15-20 maminetsi usati wadzidziswa, unogona kutora tudyo neyogati (yakasikwa) kana mapuroteni zunza uye michero, mushure meizvozvo iwe unogona kudzidzisa maminetsi makumi matatu-30 pakumhanya kwakanyanya, kana maawa 60-1, asi yatove yepakati kusimba, uko kunosanganisira kutambanudza, cardio uye kudzidziswa kwesimba.
Izvo zvinofanirwa kucherechedzwa kuti nekukurumidza mushure mekudzidziswa, mushure memaminitsi makumi maviri nemakumi matatu, panofanira kuve nekudyiwa kwakawanda kweprotein uye chikafu chehydrohydrate. Panguva ino, hwindo remetaboli rinovhura mumuviri, kana muviri uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge. Nekuda kweizvi, kukura kwemhasuru kunoitika, zvikasadaro, tsandanyama dzichaparadzwa.
Chikafu chakakwana mushure mekurovedza muviri iprotein shake uye cottage cheese, sezvo ichionekwa seprotein inokurumidza kugaya, kusiyana, semuenzaniso, nyama. Muviri uchapedza nguva yakawanda uye simba pakuita nyama, uye mushure mekudzidziswa inoda kukurumidza kuwana mapuroteni uye nyore makhahydrates. Muviri unoda zvakawanda mapuroteni uye makabhohaidhiretsi panguva ino, asi ichagaya zvinhu zvose, nokuti nokuda kwemamiriro ezvinhu akaoma, achakurumidza kuzvigadzirisa uye hapana chichaiswa mumafuta, zvinhu zvose zvichaenda kune tsandanyama kupora. Usambofa wakadya mafuta kana kunwa zvinwiwa zvine caffeine (tii, kofi ...) mushure mekuita maekisesaizi, nekuti caffeine inovhiringa glycogen uye inokanganisa kupora kwetsandanyama.
Chinhu chega chokurangarira ndechekuti kwakadai post-Workout kudya kwakagadzirirwa chete kurovedza kwakanangana nekukura kwemhasuru, nekuti vazhinji vari kuita mukutsungirira, kupisa mafuta, nezvimwe.
Vanhu vazhinji vanosarudza kushandira kunze manheru nekuda kwebasa. Naizvozvo, iwo mubvunzo: sei kudya mushure mekudzidziswa, mune ino kesi, zvakare yakakosha kwazvo. Mazhinji magayidhi ezvehutano anoti iwe unofanirwa kudya zvishoma pakupera kwezuva. Deredza makabhohaidhiretsi ekuderedza mafuta emuviri. Nekudaro, kana iwe uchirovedza, saka hapana imwe yemisimboti iyi inoshanda. Saka iwe unofanirwa kuzadza masosi esimba mumasuru mushure mekudzidziswa, iwe uchiri kuda zvinovaka muviri kuti uwanezve.
Mushure mekudya kwemanheru, iwe unofanirwa kuita chimwe chinhu uye kurara mushure mechinguva. Nenzira iyi hauzowani mafuta akawandisa, nekuti metabolic maitiro anowedzeredzwa mushure mekudzidziswa, uye mapuroteni uye makabhohaidhiretsi anoshandiswa kuzadza matura.
Kana iwe uchida kuonda
Izvo zvakakosha kuti uzive ipapo ipapo kuti hazvigoneke kudzidzisa pane isina chinhu mudumbu mune chero mamiriro. Dumbu rinoonekwa senzara kana risina kudya kwemaawa masere. Semuenzaniso, nekukurumidza mushure mekumuka, haugone kudzidzira pasina chakareruka chinwiwa, iwe unofanirwa kuve nechikafu kana kunwa mvura yakajeka. Nekudaro, iwe unotanga iyo metabolic maitiro ekupisa mafuta.
Kuti uremerwe uremu, mushure mekudzidziswa, haugone kudya kweawa 1, kunwa mvura chete. Mushure meawa imwe, idya kudya kwakakwana kweprotein uye makhahydrates. Panguva imwecheteyo, makabhohaidhiretsi anofanirwa kuva ane hutano, kwete chokoti, asi mupunga wakasviba, buckwheat, pasta yakaoma, zviyo, chingwa, miriwo, nezvimwewo. Mapuroteni - hove, huku, mazai machena, nezvimwewo.
Ingorega kudya chikafu chine mafuta mushure mekudzidziswa. Uye zvakare dzivisa kunwa zvinwiwa zvine caffeine.