Me pēhea te ki te riro taimaha kikokore kotahi taata: hōtaka whakangungu. Me pēhea te ki te riro uaua hudomu papatipu

Me pēhea te ki te riro taimaha kikokore kotahi taata? E mea pinepine, ui he pātai pēnei i tokomaha, i reira e etahi e whai complexes e pā ana ki to ratou ahua. Me pehea e taea ite tenei hiahia? Pānuitia mō onäianei nui massonabora muri i roto i tenei tuhinga.

Mahu'inga o kai tōtika

Me pēhea te ki te riro taimaha kotahi angiangi? tupu te reira i e noho nga tamariki haora mahi i roto i te whare, tokoiti tou tinana i roto i te whai o te tinana nui. Otiia Power He tino whakakähore i ratou, te whakamahi i rānei te kai he, kore o reira rahinga ranei. Kia mahara ki e te tupu o to koutou uaua tei runga i te kounga me te nui o te horomanga kai. Ko te taua pā ki te huinga taimaha paerewa e kore e ngā he hua i roto i te uaua papatipu. I roto i tenei tuhinga tango tatou i te titiro i reira te wa tuatahi, e ko, he hua i roto i te rahi o to koutou uaua.

tupu uaua ko te tukanga tika rauemi-kaha mo e hiahia ana koe pūngao (warowaihā) me ngā rauemi hanga (pūmua). E kore e pakeke ki te imi e no te te tupu vitiviti titau te tuwhene o Calories. Ko te aronga matua o te whiwhi i te nuinga o Calories ka hei kai tūturu hei utu o te kai hākinakina, e ka hipokina tatou i muri. Me pēhea te ki te hanga uaua kikokore kotahi taata? Ectomorphs - Ko te momo ahurei o te iwi e whai i te pākia rawa nohopuku (pākia). Hei hanga Me muka uaua hou anō Calories, e taea te tātai te nui o nei i te tātai e whai ake nei: to koutou taimaha x 30 + 500. Hei tauira, paunatia koe 70 kg. Na me te whakamahi koe i 70 x 30 + 500 = 2500 Calories, e ka whakaohokia tukanga tupu uaua.

Ko te ōwehenga o ngā matūkai

Ko te hanganga o te pūmua, te ngako, me te warowaihā i roto i te kai - te reira rawa he wāhi nui i roto i te kai. Ko te rōrahi o te ngako subcutaneous tei runga i te ōwehenga o enei matūkai. Me pēhea te ki te riro taimaha kikokore kotahi taata? Kia mau te hononga e whai ake nei, e ka tauturu i ki a koe te whakatutuki i te whāinga:

• Pūmua - 25-30%.
• Warowaihā - 50-60%.
• Ngako - 10-15%.

Na mea atu ki tatou ki a ratou i te iti ake. haere mai pūmua i roto i te kararehe (kai, ika, hua) me te whakato (pūmua i pata, nati me ētahi atu mea). Ko reira utu te whakahua e te tuatahi ko te nui tōtika e tika ana ki te pai i whakaritea o te waikawa amino. Warowaihā e puhoi (momo katoa o pata, rimurapa) me te nohopuku (sweets). Te mua, i roto i te tahuri, riro e te tinana mo te wa roa, te pupuri tona kaha mo te wa roa (3-5 haora). warowaihā nohopuku whakaara tonu te taumata huka toto, a pera te nuinga o te whakatakotoria i roto i te ngako tinana. kaiwhakatika tenei meka te fariiraa o te warowaihā i muri i te īngoa i roto i te ata, ka ko te tinana i roto i te takarepa pūngao. I te tahi atu mau taime, he mea e tika ana ki te arotahi ki runga i te matatini (pōturi) "waro".

I te pae hopea, e kukū ngako (hinu poaka, mātiarīni, pata), me te hamanga (hinu huawhenua, yolks hua). Ko te tuatahi - e kore te "kino" ngako e roto i te pai nui ki te tinana. Hamanga - he "pai" ngako e kua hiahiatia ki hei i roto i te raa ia o ia. E ratou he pānga pai i runga i te mahi ngakau, haerenga, ka pākia me tukua ki a koe te pupuri tukanga tinana katoa tikanga. Tenei ko te BZHU ōwehenga me ngā te taimaha whakaturia mo te hunga kino. Haere ki te tūemi i muri.

Aro i roto i te kai tōtika

A, no te he reira pai ki te whakamahi i? I roto i te ata e taea te kai e koe warowaihā ohie (hua, sweets, he inu inu), e ka whakakiia te utu po o to koutou tinana. I roto i te moe, ngaro tatou he rota rawa o te pūngao, mahue ki te whakarite kia nga tukanga katoa tupu i roto i to tatou tinana. e kore e wareware tetahi e pā ana ki pūmua e he poraka whare faufaa mō te uaua. I roto i te ra Fakamamafa◊i ange warowaihā matatini me te pūmua. Tino nui Ko nga kai i mua i a muri mahi, ina e hiahia ana koe ki te hanga i te utanga te warowaihā me te mo te ētahi o te pūngao, aua. E te nui ahiahi o te warowaihā kia āta heke ki te iti.

Pūmua, i runga i te anga ke, puta noa i te ra kia pau i roto i te rite te wahi. I mua i te haere ki te moenga, he reira e minaminatia ki te kai i te tīhi iti-ngako ranei inu casein cocktail. tukua ana tēnei pūmua te āta ki tou tinana, te ārai i te tukanga catabolic. Me pēhea te ki te riro taimaha kikokore kotahi taata? Piri ki te mau parau tumu i runga ake, e tino e te tauturu ia koe i roto i te whakatinanatanga o ngā take anabolic. Next, whakaaro tatou he maha o kai taea.

kai №1

pai Origin mō te momo whakauru ectomorph, e kua kitea tohu endomorphs (hehema ki whakaturia uaua).

1. Parakuihi. 2 katoa hua + wahi parāone taro karaihe + 100 karamu + oatmeal o kapu wai / kawhe.
2. Tina. 150-200 g o te raihi / Buckwheat / rimurapa / rīwai tunua + 200g uma heihei + huawhenua.
3. tea Afternoon. Nati / hua / hanawiti ki te tīhi me te ham.
4. Dinner. Fish / kai kikokore + huawhenua.
5. I mua i te haere ki te moenga. Casein cocktail / 250 g ngako-free miraka pē.

I tetahi wa, kua hanga e tenei kai te tukuna "wā koura" Franko Kolombo. Enei iwi, o te akoranga, e matau ana ki ta ratou e mea. Me pēhea te ki te riro uaua papatipu tetahi angiangi? Whakatupuria pai, moe 7-8 haora, a ka whai i tenei kai, ngā āta hoki tīmata i roto i te bodybuilding.

kai №2

Te kai i muri taonga io te iti, a reira pai mo te "ma" ectomorphs e hoatu taonga taimaha te rawa pakeke. Uaua whakaturia he hoki eé kikokore tonu he ala, engari ki te whakangungu nahanaha, kai tōtika tika, me te whakaiti i te mau peu kino i ratou tino ki te taea ki te whakatutuki i ngā hua pai.

1. Parakuihi. 150 go o oatmeal karepe / 5 scrambled kiri egg me te toene + 1 karaihe o te kapu wai / kawhe.
2. Tina. wiri Pūmua.
3. Tina. 150 go o te raihi / Buckwheat / whakapiri + paopaohia / uma heihei + huawhenua.
4. Te tina tuarua. Hupa ki te rimurapa, heihei me te huawhenua + te karaihe o te wai.
5. Dinner. Kikokore toiwhenua kai / ika / hua manu + huawhenua.
6. I mua i te haere ki te moenga. Casein cocktail / 250 go o tīhi.

Diet Dwayne Johnson

raa i muri tangohia i Dwayne Johnson - Hollywood whetu mohiotia hoki ona tūranga i roto i Hobbs 5 me 6 o "Nohopuku me te riri," Hercules i te kiriata "Hercules" me ētahi atu kiriata. He aha ahau e taea e te mea? He kaiwhakaari nui. Ko matou, o te akoranga, nui atu nui atu i tona Force, i te mea tino mīharo. Ki te kei te miharo koe e pā ana ki te pehea, ki te riro taimaha kikokore kotahi taata, katahi tenei kai ka Käre e te tangata tetahi taimaha. puta tatou ki te tātari.

1. 2 katoa hua + 300 g + 100 go o pākirikiri oatmeal.
2. 350 go o huawhenua rīwai + + 200 g pākirikiri.
3. 200 g + 250 go o raihi heihei + huawhenua.
4. 200 g + 200 go o pākirikiri raihi + 1 punetēpu hinu ika.
5. 300 g tunua rīwai + 250g + shpinatovy kai huamata.
6. 200 g + 250 go o raihi pākirikiri + huamata.
7. Omelet cocktail pūmua 10 + casein.

Aha e whai tatou? Na roto i te moni putanga 360 karamu o te pūmua (mo Duane - reira 3 g ia 1 kg tinana taimaha) me 500 go o te warowaihā, i.e. 4 g ia 1 kg o taimaha tinana. tau tino mīharo. Kia pehea te hohoro riro taimaha kotahi angiangi? Whakamātauria tenei kai ki te ako iti o te taimaha o ngā hua, tīmata i to ratou taimaha, a ka he mohio ki te kua nui haere i roto i te rahi koe, whakapono ki ahau!

Diet Krisa Hemsvorta

Ko tētahi atu kaiwhakaari Hollywood, mohiotia ki a tatou i runga i nga Novels o te kiriata "Thor", i reira te whakatangihanga a ia he wāhi nui. He aha te mea i ia te kai?

1. 8-10 kiri egg oatmeal + 1% miraka tepe waiu + + waikuruwhatu pūmua.
2. 100 go o pata quinoa + + + hua miraka pē pūmua cocktail.
3. + Vegetables 300 go o uma heihei.
4. 300 g uma raw heihei.
5. wiri Pūmua.
6. 300 go o paopaohia + huawhenua.
7. Casein ruru.

I tua atu, puta noa i te ra, pau ano ia multivitamins, creatine me L-carnitine. Ko te kai pānga pai kaha ki te horopeta ru o te pūmua i roto reira tenei, a pera ko reira pai mō te whiwhi uaua hiroki. E tano ia tapao e nui pai ki te mau i te reira i te momo tinana mesomorphic. Kia pehea te hohoro riro taimaha kotahi angiangi? Whakamātauria tenei kai.

Diet Lazar Angelov

Kei te whakaaro tenei Bulgarian inaianei tetahi o nga paerewa o bodybuilding rerehua. Kia pehea te kai ia? Tirohia te kai piti i raro.

1. Oatmeal ki kiri egg nati + 6-8 + pūmua cocktail.
2. Rice / Buckwheat + uma heihei + huawhenua.
3. wiri Pūmua + aramona.
4. Tuna atu ranei ika kikokore + huawhenua.
5. Rice / tunua rīwai / rimurapa + paopaohia / ika + huawhenua.
6. Kikokore kai / ika.
7. Casein ruru.

I tua atu, tāpiri Lazar Angelov ki te BCAA kai me L-Glutamin.

Diet Phàm Woodbridge

I teina te tukuna, ko ia he tangata rawa kikokore. Otiia, whakahaere ia ki te papu ake te tinana huatau, he ōrau iti o te ngako tinana. He aha te momo o te kai kei te whakamahi ia i tenei ra? I runga i tenei i muri mai.

1. pūmua waikuruwhatu + glutamine.
2. toiwhenua oatmeal hua + 6 + 1 h. L. pata pīnati.
3. Tuna + 2 poro o te taro mira parāone + awhekātō / panana / rōpere / pafa'ihia.
4. pūmua waikuruwhatu + glutamine.
5. Haramono + parauri raihi / rimurapa + hua.
6. Uma o te heihei / paopaohia + te raihi parāone.
7. Casein ruru.

mutunga tenei o matou kai arohaehae. Me pēhea te ki te hanga uaua kikokore kotahi taata? Whakamātauria i te iti rawa 90% ki te ū ki tetahi o nga tauira i runga ake, faaohipa wā, a te reira tino ki te hoatu ki a koe ngā hua nga auheke.

Workouts mō tūpuhi i runga i te taimaha

ectomorphs tinana nui kawenga nekehanga kino mana, no te mea o te mea te mea e tika ana i ki te wā whakaiti ratou kaha. Hei tauira, ka taea e koe te whakaiti i te maha o nga ra whakangungu ia wiki, i roto i te tikanga ki te hoatu i te tinana atu te wa ki te whakahoki kia iti huarahi whakahaere mo te mahi ngā ranei. O te akoranga, he pai anake hoki tīmata nei whakaemi anake workouts taimaha i roto i te omaoma tenei huarahi. Me pēhea te ki te riro uaua papatipu tetahi angiangi? Mahi i mahi atu taketake, e te nuinga o ngā te whai ake: squats, poka pae, te pamu ara ana ringa uarua, wahia-ngā, me te pana-ake (i te patunga witi, me tutaki whakarara). No nia i te auau o te whakangungu, ka 3-kotahi-wā haerenga ki te omaoma, ko te whiriwhiri pai mo te katoa. Ki te papu i roto i te ra i homai? kia waiho tō hōtaka āhua e whai ake:

1. Day 1: Waewae + press.
2. Day 2: Hoki + uarua.
3. Day 3: aaka + tengi + pokohiwi.

I waenganui i nga ra whakangungu tango tetahi ra o te okiokinga. Ko te matua ki to koutou angitu - tika tōtika me te pipiki!

kai tōtika hākinakina

E mea pinepine te faufaa o te kai tōtika hākinakina ko tino rere ke. Ehara i te mea steroids anabolic, a na reira e kore e taea te tūmanakohia tipu tere o te uaua papatipu me te mana mahi. Tuatahi o enei katoa he kai noa e e taea ki te fakalahi koutou kai māori i roto i te tahi mau ara. Ko no ki te rōpū o tāpiritanga? whakarārangi tatou ratou katoa:

1. Pūmua. ranunga High-pūmua e te hunga e tino paingia i roto i te bodybuilding pūmua e tika ana ki ngā uara matua i roto i te hākinakina i homai. He maha ngā momo: waikuruwhatu (pūmua nohopuku i te mea e tika ana mo te fariiraa i roto i te ata, me muri tonu mahi), casein (he pōturi, i te mea e tika ana mō te whakamahi i mua i te moe), hua manu (te wa toharite o te mahi), me te hoi (rite toharite). Ko te kaupapa matua mō te kaipara me te momo tuatahi e toru.
2. Apo. ranunga warowaihā-pūmua mō te tere waea papatipu. Ko te hua ngā warowaihā nohopuku me te pūmua, me reira, tenei cocktail he tino tika hoki ectomorphs i muri i te whakangungu me te i roto i te ata. Me pēhea te ki te riro taimaha kikokore kotahi taiohi? Ka taea e hunga apo te āwhina ki a koe whakaturia i te taimaha me te whiwhi tinana e hiahiatia ana.
3. waikawa amino. He wae nui e ārai tukanga catabolic i roto i to koutou tinana. Ka taea te tango te reira i roto i, me te i muri i te whakangungu taimaha.
4. Creatine. faarahi te reira i te kaha me te manawanui mahi.
5. mate Taumaha.

I roto i te mutunga

Taumaha taonga mo eé tūpuhi, rawa hardgainer ētahi wā rawa pakeke i homai. Heoi, kahore e taea. Ka huri i tika pipiki kai whārite, me te whakangungu pakeke noa te tangata kikokore. hiahia ahau ki a koutou te angitu i roto i te whakatutuki i te whāinga!