Ochita masewera ndi olimbitsa thupi ali pansi pa kupsyinjika kwakukulu kuti akwaniritse mafuta ochepa thupi ndi mitsempha yambiri ya minofu. Zofuna za masewera awo zimapangitsa ochita mpikisano ambiri kugwiritsa ntchito njira zosavuta kuti akwaniritse cholinga ichi. Kusiyiratu kwa caloric, kuchepa kwa madzi, kuchita masewera olimbitsa thupi, kugwiritsa ntchito kosayenera anabolic steroids ndi diuretics ndizofala pakati pa othamanga mpikisano.
Njira Zopanda Dongosolo
Kafukufuku wasonyeza njira zosakonzekera zokonzekera mpikisano kuti zisawononge thanzi pa othamanga ndi omanga thupi . Izi zingaphatikizepo kusokonezeka kwa thupi, maganizo a mtima, kuchepa kwa mafupa, kusamvana kwa mahomoni ndi mavuto owonjezereka a maganizo. Si zachilendo kwa othamanga kuti azitha kuvutika ndi nkhawa, kupsa mtima, kusinthasintha maganizo komanso matenda ovutika maganizo. Kafukufuku akuwonetsanso kuchepetsa mphamvu ya minofu ndi masewero a maseŵera chifukwa zolinga za thupi zimakhala zofunika kwambiri kuposa thanzi labwino komanso thanzi.
Malinga ndi kafukufuku wofalitsidwa mu Journal of Strength and Conditioning Research, vuto loipa la caloric limakhudza kwambiri anabolic njira. Ntchito yamagetsi ndi yogwirizana ndi mphamvu ya thupi yomanga minofu ya minofu. Kuwonetseranso kuti kunali kofunika kokhazikitsa njira zothandizira kuti thupi lisamawonongeke panthawi yokonzekera mpikisano.
Kafukufuku
Nkhani yowonjezera yomwe inalembedwa mu Journal of the International Society of Sports Nutrition inafotokoza njira yowonjezera yowonjezera zakudya ndi chikhalidwe chokhazikika pa wogwirira ntchito. Cholinga cha phunziroli chinali kusonyeza njira yathanzi yokwaniritsa thupi lokonzekera masitepe. Wothamangayo adatha kuwonjezeka mu kukula kwa minofu , mphamvu ndi kusintha maonekedwe a thupi popanda kugwiritsa ntchito njira zosakonzekera kapena zovuta zokonzekera mgwirizano.
Wophunzirayo anali mwana wamwamuna wazaka 21 wokhala ndi thanzi lokonzekera kukonzekera kwake koyamba kumanga thupi pansi pa UK Bodybuilding ndi Fitness Federation (UKBFF). Wopikisano analandira zaka ziwiri zophunzitsira zomangira thupi koma palibe zakudya zowonongeka kupatulapo magwero a intaneti ndi magazini ogwira ntchito. Chakudya chake chinali ndi zakudya zinayi komanso zakudya zopangira zakudya zopatsa thanzi m'puloteni, zamagazi komanso mafuta ochepa asanalowemo. Anaphatikizaponso chakudya chamanyazi milungu iwiri ikudya pizza yayikulu komanso kumwa ayisikilimu. Chizoloŵezi chake chochita masewero chinali pafupifupi masiku asanu ndi awiri a kuphunzitsidwa zolemera. Gawo lirilonse limayang'ana pa magulu osiyanasiyana a minofu ndi maola asanu ndi atatu pa sabata.
Cholinga
Njira zothandizira ochita maseŵera okonzekera bwino masewera awo zakhala zikupitirirabe. Maseŵera a azimayi apadziko lonse, akatswiri ogwira ntchito, ndi olemba bokosi amafunikanso kuti azigwiritsa ntchito maonekedwe a thupi kuti azichita nawo mpikisano wokwanira. Malipoti awa athandiza kufunika kowonjezera zakudya zamakono ndi njira zowonetsera kuti anthu ogwira ntchito pampikisano apikisane.
Asanayambe kuphunzira nawo nkhaniyi, msilikali wa zaka 21 anagwiritsa ntchito chakudya chodzipangira yekha. Anadya zakudya zolimbitsa thupi: oatmeal, mazira opunduka, whey mapuloteni, chifuwa cha nkhuku, broccoli ndi mpunga woyera. Anadyetsa makilogalamu 2128 patsiku akuphwanyidwa mu mapuloteni 257g, 212g Zakudya, ndi 28g mafuta.
Cholinga cha kulowerera chinali kukwaniritsa mawonekedwe abwino kwambiri, kuwongolera mavitamini a mafuta (kuwotcha) , kuteteza minofu ndi mphamvu, ndi kukhala ndi chiyembekezo chabwino kwa wothamanga. Wogwirira ntchitoyo adagwira nawo phunziroli monga gawo la kukonzekera kwake kwa masewera komanso masabata 14. Ankayenera kukayezetsa kuchipatala ndi zolembera molondola pamene ankalowererapo. Miyeso inatengedwa kuti ikhale yolemera thupi, chiwerengero cha mthupi (BMI), kuchuluka kwa mafuta a thupi, kuchuluka kwa oxygen ndi kuchuluka kwa mafuta okosijeni musanafike pamapeto pake.
Zakudya Zabwino Zambiri
Phunziroli, owona masewera olimbitsa thupi amaika limodzi ndondomeko yodyera chakudya yomwe ili ndi menusiti awiri kuti chiwonongeko cha mafuta ndi kupitirizabe kulemera. Menyu yeniyeniyi inagawanika pakati pa kukhazikitsa ndi masiku opumula. Wopikisanoyo anali kuyang'anitsitsa mosamala ndi kusintha kwa masinthidwe opangidwa pa masabata 14 malinga ndi kusintha kwa thupi.
Ndondomeko ya zakudya idalandiridwa bwino ndi wothamanga. Mavitamini a m'madzi a m'magazi anali otsika kwambiri mpaka apakatikati a glycemic index (GI) omwe ankakondweretsa kuti adziwe kupatsa mphamvu poyambitsa mafuta odzola (kutentha). Zogwiritsidwanso ntchito zinali zapamwamba kwambiri za GI kuti zibwezeretse minofu ya glycogen ndikupangira chisangalalo cha zakudya. Mapuloteni abwino monga mazira ndi nkhuku ankagwiritsanso ntchito tsiku lonse pofuna kulimbikitsa misa (mafuta). Kafukufuku amasonyeza kuti kudya zakudya tsiku lonse kumatulutsa minofu ya mapuloteni (MPS) kapena kukula. Kumwa kumwa madzi ambiri ndi kudya koyamba kwa madzi.
Mavitamini anali ndi mapuloteni okhaokha komanso mapuloteni apamwamba kwambiri (casein). Chomera cha monohydrate chinatumizidwa pa 20g tsiku masiku asanu oyambirira ndipo chinapitirira pa 5g tsiku masiku makumi asanu ndi atatu ndi atatu.
Mapulani odyera zakudya ali ndi mitundu yosiyanasiyana ndi ma calories kwa wothamanga. Zosakaniza zowonjezera zinali zogwirizana kuti zikwaniritse zotsatira zowonongeka. Ndondomeko zotsatirazi zokhudzana ndi zakudya zomwe zimafalitsidwa mu Journal of the International Society of Sports Nutrition zinatsatiridwa tsiku limodzi kapena tsiku lopumula:
Chakudya Cha Tsiku:
- Chakudya 1: nyama yam'madzi (150g), dzira (150g), sipinachi (50g)
- Chakudya 2: whey mapuloteni ufa (60g), Mlengi (5g), mtedza wa Brazil (20g)
- Chakudya 3: mackerel (150g), mpunga wofiira (100g), masamba a saladi (50g), avocado (50g), apulo cider viniga (12g)
- Chakudya 4: Chifuwa cha Turkey (155g), mpunga woyera wa Basmati (100g youma), bowa (100g), mafuta a kokonati (12g)
- Chotupitsa: tchizi cha mafuta wambiri (225g)
Zakudya Zosakwanira:
- Chakudya 1: mazira oyamwa (150g), oats (150g), whey mapuloteni ufa (50g)
- Chakudya 2: tuna (60g), katsitsumzukwa (5g), mtedza wa macadamia (20g)
- Chakudya 3: Mawere a nkhuku (150g), mbatata (100g), amondi (50g)
- Chakudya 4: salmon fillet (155g), mpunga woyera wa Basmati (100g youma) , broccoli (100g)
- Chotupitsa: Mapuloteni apamwamba a chokoleti a msuzi, mafuta a kokonati (225g)
Kulowa kwa caloric tsiku lililonse: 2413 k / cal
Kupititsa patsogolo ntchito
Akatswiri a masewera anakonzekera mwambo wochita masewera olimbitsa thupi pa mphindi zisanu ndi zinayi zapadera zokonzekera kukangana. Pulogalamu yake idaphatikizapo magawo anayi ophunzitsira zolemera kwambiri omwe akuwongolera magulu akuluakulu a minofu kawiri pamlungu. Anamaliza maphunziro apamwamba kwambiri (HIIT) komanso ntchito yochepa kwambiri mu nthawi yosala kudya yomwe inali wothamanga.
Zotsatira Zapamwamba
Wothamanga adataya kulemera molingana ndi malingaliro olimbitsa thupi omangiriza umboni wa .5 mpaka 1.0 peresenti mlungu uliwonse. Kuwonongeka kwa kulemera kwapakati pa masabata khumi ndi asanu ndi atatu (14-week intervention) kunali 11.7 kg kapena pafupifupi 25 lbs. Kuchuluka kwake kwa thupi kunachepetsedwa ndi 6.8 peresenti yomwe inali mafuta ndi mafuta opanda mafuta (FFM). Kutaya FFM ena kumakhala kwa othamanga onse mu nkhanza zowonongeka.
Zotsatira zina zinaphatikizapo kuchuluka kwa mtima wa kupumula ndikuwonjezeka VO2 (mpweya wa oksijeni wothamanga angagwiritse ntchito). Kutentha kwa mafuta (kutentha) mlingo kunasonyezedwanso kuti zikhale bwino. Zowonjezera zina zasonyeza mphamvu ndi mphamvu sizinavutike ndi kuchepa kwa mafuta ndi mafuta opanda mafuta. Wopikisanoyo sananene kuti ali ndi njala yaikulu kapena ludzu pamene akuthandizira. Kafukufuku wammbuyo amasonyeza zakudya zolepheretsa kudya ndi kudula. Wophunzirayo adanena kuti alibe zofuna izi.
Kwachidziwikire, kuthamanga kwa zakudya ndi kupatsirana kwabwino kunali kwabwino kwa wothamanga. Zotsatira zabwino ndizosiyana ndi nthano yodziwika bwino yokonzekera makani okonzekera kumanga. Nkhaniyi imasonyeza kuti sikofunika kudya, kuchotsa magulu akuluakulu ofunika, kutaya madzi kapena kugwiritsa ntchito mavitamini akuluakulu kuti akwaniritse thupi lokonzekera masitepe. Potsirizira pake, wothamanga anaika 7 pa okwana 19 pa mpikisano kuti adzikonzekeretsa bwino kwa mpikisano wa thupi woyamba.
> Zotsatira:
> International Journal of Sports Nutrition ndi Kugwiritsa Ntchito Metabolism, Njira Yowonjezera Zakudya Zopangira Zolemera Ngakhale Kulimbitsa Thupi, Mafuta Ochepetsa Thupi, Ndiponso Osasokoneza: Mutu Wophunzira wa Professional Jockey, George Wilson et al., 2012
> Journal of International Society of Sports Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zolimbitsa Thupi: Kuphunzira, Scott Lloyd Robinson et al., 2015
> Journal of Strength & Conditioning Research, Abstract, Anabolic ndi Katamadzi Timadzimadzi ndi Mphamvu Zomwe Amuna Ambiri Amakonza Panthawi Yokonzekera Mpikisano, Mäestu, Jarek et al., 2010