Zindikirani malangizo awa ndipo mudzawonjezera mwayi wanu womanga thupi ndikuchepetsa mafuta.
1. Ma Genetics ndi ofunika. Ngati mungathe, mungasankhe bwino makolo anu. Kukhoza kunyamula pa minofu kumakhala mbali inayake yotsimikiziridwa ndi majini. Komabe, kuyambira pansi pamunsi mukhoza kusintha bwino mawonekedwe a thupi lanu. Kukhala wamwamuna ndi wamng'ono kumathandizanso kumanga minofu.
2. Maphunziro apamwamba kwambiri . "Volume" ndi kuchuluka kwa maselo ndi kubwereza zomwe mumachita komanso "mwamphamvu" ndi kulemera kwake komwe mumasankha. Pa zochitika zolimbitsa thupi zolimbitsa thupi, perekani kukwera kwa 10 mpaka 15 ndi mphindi zosachepera mphindi pakati pa seti. Madzi a Lactic amachititsa kuti thupi lanu liziwotcha kwambiri mukamachita masewera olimbitsa thupi ndipo izi zikuwoneka kuti zimalimbikitsa kukula kwa minofu , mwinamwake kuwonjezeka kwa kupanga hormone.
3. Pewani ntchito iliyonse yomwe ili pafupi ndi "kulephera." Kusalephera kumatanthauza kuti simungakhoze kubwereza mobwerezabwereza kokha chifukwa cha kutopa. Pochita masewero atatu, mungayambe ndi kulemetsa kwakukulu kobwereza 15 muyikidwa yoyamba ndikuchepetsani kawiri kawiri kuti malo anu otsiriza akhale okwera 11. Ngakhale mutatopa, muyenera kuyesetsa mwakhama payekha.
4. Gwiritsani ntchito "zazikulu zitatu" zochita zolimbitsa thupi. Awa ndiwo masewerawa, ophera zakufa ndi ofesi ya benchi .
Amamanga nyonga, chikhalidwe, ndi zambiri ndipo nthawi zonse ayenera kuikidwa mu mawonekedwe amodzi.
5. Phunzitsani katatu mlungu uliwonse. Maphunziro atatu pa sabata ayenera kupereka mauthenga okwanira olimbitsa thupi. Aphunzitsi omwe amadziwa zambiri akhoza kuyesa magawo ambiri komanso mafilimu angayambe ndi magawo awiri.
6. Musayese kuphunzitsa mpikisano wothamanga ndi kumanga minofu yayikulu nthawi yomweyo. Mukhoza kusakaniza cardio ndi zolemera - zimapangitsa kuti thupi likhale labwino kwambiri - koma pochita zinthu mopitirira malire, zochitika zapamwamba za maphunziro ndi sayansi ya zamoyo zimatsutsana ndipo simungapindulitse zotsatira zanu pokhapokha mutaganizirapo chimodzimodzi.
7. Idyani mokwanira kuti minofu ikule . Zidzakhala zovuta kuti mukhale ndi minofu mukamachita zinthu zolimbitsa thupi pamene mukudula zakudya ndi kuchita nthawi yomweyo. Ngati muyenera kusiya zakudya zanu, muzisunga mapuloteni mofanana ndi kuchepetsa mafuta ndi mavitamini oyeretsedwa .
8. Kuthamanga kwa chakudya kumapeto kwa kulemera kwa thupi. Ngati mukufuna kusunga kapena kuonjezera minofu panthawi yolemera, yesetsani kudya bwino masiku omwe mumagwiritsa ntchito - makamaka ora lisanayambe komanso pambuyo pochita masewera olimbitsa thupi - ndikuchepetsanso kwambiri kudya masiku omwe simugwiritsa ntchito. Musati mukhale chifukwa chodyera pa masewero olimbitsa thupi.
9. Kuyeza mafuta a thupi . Musataye mtima ngati kulemera kwanu kusasinthe kwambiri pamene mukuphunzira ndi zolemera. Mwinamwake mungataye minofu yambiri komanso yowonjezereka. Izi si zophweka kuchita panthawi imodzimodzi, komabe kuchepa kapena kupindula sizomwe zimapangitsa kuti minofu kapena mafuta aziyenda.
10. Idyani mapuloteni okwanira . Ngakhale mutaphunzitsa molimbika, kuchuluka kwa mapuloteni omwe mumasowa kumanga minofu ndi pafupifupi 1 gm ya mapuloteni pa piritsi ya thupi pa tsiku.
Zing'ono pang'ono kapena zocheperapo sizingapange kusiyana kwakukulu.
Zakudya zowonjezera mapuloteni szifunika ngati mukudya mapuloteni okwanira tsiku ndi tsiku. Ngati mwasankha kugwiritsa ntchito zakumwa zakumwa zina, whey, soy kapena mkaka wokwanira ndi woyenera. Amino acid supplement ndizosafunikira.
11. Idyani mafuta okwanira. Ngati mumagwira ntchito mwakhama komanso motalika ndi cardio, maulendo kapena mapulogalamu olimbikitsa thupi , mumakhala ndi makapu okwanira kuti muyesetse kuyesetsa komanso kusunga thupi. Kulephera kuchita izi kumapangitsa kuti minofu iwonongeke kwa mapuloteni ndiyeno zimagawidwa. Zakudya zochepa za carb sizoyenera kuphunzitsidwa kotere.
Malinga ndi kuchuluka kwa kaphunzitsidwe kanu, mungafunike 2 mpaka 3.5 magalamu a carbohydrate pa piritsi ya thupi tsiku lililonse.
12. Idyani mapuloteni musanayambe komanso mutatha kulemera. Mapuloteni pafupifupi 10 mpaka 20 amadya pafupifupi 30 mpaka 60 maminiti musanayambe kuphunzitsa angathandize kulimbikitsa minofu pambuyo pa maphunziro. Izi ndi pafupifupi magalasi okwana 1 mpaka 2 a mkaka kapena zakumwa zofanana monga whey kapena soy protein .
Gwiritsani ntchito mapuloteni ofanana (magalamu 20) mkati mwa mphindi 30 mpaka 60 kutha kwa maphunziro kuphatikizapo zakudya zam'madzi - ndi mlengi ngati mwasankha kuti mutenge.
13. Yesani kuthandizira kulenga . Ngakhale zotsatira zikhoza kukhala zosiyana kwa anthu, makina opanga mavitamini pafupifupi 5 magalamu patsiku akhoza kukuthandizani kuphunzitsa kwanu mwamphamvu ndi motalika, zomwe zingapangitse kuwonjezeka kwa minofu. Komanso, choonjezera chodalirika ndi mapuloteni ndi mazakudya akhoza kukhala ndi zotsatira zomangamanga zomangirira molingana ndi kafukufuku waposachedwapa. Komabe, chifukwa chokhala ndi nthawi yaitali komanso yotsika mtengo, zochepa zowonjezereka mumagwiritsa ntchito bwino. Sindimapereka chidziwitso chamakina kapena zowonjezera zomwe zimapanga masewera apamwamba a kusukulu.
14. Muzigona mokwanira komanso kupuma. Kupanga minofu, kuchira, ndi kukonzanso kumachitika pogona komanso pogona. Onetsetsani kuti mukupeza bwino. Kulephera kuchita zimenezi kungachedwetse ntchito yanu yomanga minofu ndipo mwinamwake kumayambitsa matenda ndi kuvulala.
15. Khalani ndi zolinga zoyenera, yang'anani zomwe mukupita ndikukhala oleza mtima. Matupi abwino ndi zotsatira za maola ambirimbiri. Yambani pang'onopang'ono, musataye mtima koma musamayembekezere zozizwitsa ngati milungu yonyansa siili ndi inu kuti mukhale mtundu wanu. Kukhala ndi thanzi labwino ndi thanzi lomwe mumapeza lidzakhala chuma chomwe chidzakhalabe kwa inu malinga ngati mupitiriza maphunziro.
Musanayambe kukhala ndi chidwi ndi mapulogalamu apamwamba ndi masewera olimbitsa thupi, konzekerani thupi lanu ndi mphamvu yoyamba ndi pulogalamu ya misomali ngati mwatsopano kuti muphunzire kulemera.
> Zotsatira:
> Australia Institute of Sport. Kubwezeretsa Pambuyo ndi Kulimbitsa Thupi.
> PJ PJ, Williams AD, Hayes A. Mlengi-mapuloteni-carbohydrate supplement amathandiza kuti asamaphunzitsidwe. Med Sci Sports Exerc . 2007 Nov; 39 (11): 1960-8.
> Kapepala PJ, Hayes A. Zotsatira za kupatsirana nthawi ndi kukakamiza kuchita masewera olimbitsa thupi. Med Sci Sports Exerc . 2006 Nov; 38 (11): 1918-25.
> Kulemera Kwambiri Maphunziro Otsogolera. Baechle R, Earle RW, Human Kinetics , 2006.
> Willardson JM. Ndemanga yachidule: zomwe zimakhudza kutalika kwa nthawi yotsatizana pakati pa zolimbitsa thupi. J Strength Cond Res . 2006 Nov; 20 (4): 978-84. Onaninso.