Nutrition me mahi taketake mō te huinga taimaha

Ko te mahi tuatahi o te nuinga o te iwi taitamariki e haere mai ana ki te omaoma - he reira ki te riro uaua papatipu. Tere waea uaua papatipu tei matua i runga i Human Genetics, ara momo tinana. He aha e hiahia ana koe ki te mahi i mahi taketake mō te huinga o te taimaha? e kore e pera maha enei mahi, engari tōtika ratou te āwhina ki te whakapiki ake i tō taimaha.

Ko te mea matua i roto i te whakatū i te tini, mahi kore anake te mahi i roto i te omaoma, engari ano ki te kai, me te ki tino akaanga. Tika kai tōtika - he matua ki te kimi tere o te uaua papatipu kahore ngako te taikaha. To tatou kopu e te kaha ki te totoro, na te atu me te ake kai koe, ka taea ki te kai wa i muri te roa. e kore hoki pūngoi kai koutou e taea te whai, kia rite ki te roa rite te tinana he ra whiwhi 3-4 karamu o te pūmua, me te 6-7 karamu o warowaihā ia 1 kg o koutou taimaha tinana. I roto i wā kimi uaua, kia kai wā koe i 4 ki te 7 ngā wā i te ra. I te tuatahi, e kore te mea e tika ana ki te faahepo i to koutou tinana, he mea e tika ana ki te whakapiki ake i āta te wahi me te nui o to ratou kohi.

whakatakotoria mahi Basic mō te uaua papatipu te: deadlifts, squats me te pēhi i pae. kia ngā whakangungu i roto i te wā o te huinga taimaha katoa o ratou.

Kia kua mahi koe i te mahi taketake mō te huinga taimaha, me tonu koe kaha, ka taea e koe te mahi mahi taketake matua mō ētahi atu uaua. Ēnei mahi ngā:

1. Ara uarua tāuhu;
2. Pae press ringa kuiti mo te whanaketanga o te tengi;
3. Pae tokotoko tika ki ulú mo te whanaketanga o te raorao.

Ko te maha o ngā huinga me haeretia e

I roto i te tikanga ki te whakatau i te taimaha whakahaere, Me tuatahi koe ki te mohio e hia aua ka hiahiatia kia ki te mahi. Hoki te papatipu o te huinga kia mahi 3 huarahi pakihi, me te aroaro o e hiahia ana koe ki te mahi i te mahana-ake ki te taimaha iti. Me kia te maha o aua e mahi koe mahi taketake mō te taimaha i whakaritea i waenganui i 6 me 8. Ki te te taimaha tīpakohia taea e koe te mahi 10, neke atu rānei haeretia, e hiahia ana koe ki te tāpiri i te torutoru kirokaramu. Mahi mahi mo te tahi atu uaua e kua whakarārangitia i runga ake, e taea e koe 10 - 12 aua. Ka taea e hanga e koe te huarahi rite te taimaha tamau, a ake i te reira ki ia muri.

okiokinga i waenganui i te wā huinga kia e pā ana ki te 3 meneti, i roto i tenei wā e kore e taea e koe noho i roto i te wahi kotahi, a hiahia koe ki te haere. I roto i te mahi e hiahia ana koe ki te manawa te taurite. I runga i te kaha e hiahiatia ana ki te hanga i putanga. E kore e taea e koe te mau i tō manawa i roto i te huarahi, i roto i tenei take i te nui iti o te hāora e rere ki o koutou uaua, a ka hohoro te whiwhi koe ngenge.

I te wa ka mahi koe mahi taketake mō te huinga o te taimaha, whai koe ki te haere ki te omaoma i te iti rawa 3 ngā wā i te wiki.

kai tōtika hākinakina

Ko tino haumaru mō te hauora Modern nutrition hākinakina, ki te pau i roto i te moni tika. Reira e kore e kore anake kino koutou tinana, engari tere ano hoki ake te wa o te uaua kimi me te taimaha whakahaere. Mā te i roto i o ratou tāpiringa kai bodybuilding, ka ora koutou tere i waenganui i workouts. I tua atu, ka taea ki te pau i te nui e tika ana o pūmua, me te tahi atu āhuatanga e te hunga e tika ana ki te mau tonu i te tinana i roto i mahi koe. Whakamahia te tonotono katoa me micronutrients i te kai auau kore e taea.

Me koe ki te kai i te hawhe - e rua haora i mua i te whakangungu me te hawhe haora i muri. I mua kia kai mahi warowaihā puhoi me pūmua, te warowaihā hoatu koe pūngao me pūmua e tika ana "whare" rauemi mo koutou uaua. I muri i te whakangungu, he reira e minaminatia ki te kai warowaihā nohopuku me pūmua. Kaua e wareware e pā ana ki te ngako, engari e kore e ratou tau nui 15%.

I teie mahana, rawa he whānui o te pūmua horihori, creatine me amino waikawa ngā, i roto i te tua ki te taimaha whakaturia taea e koe te hoko i te hunga apo.

Kai tika me te te raveraa i mahi taketake mō te uaua kimi, ka taea ki te pato i nohopuku nui e hiahia ana koe taimaha koe.