Isethi ye ezemidlalo umsoco ukuzuza kwemisipha mafutha. Yini ezemidlalo umsoco yemisipha isethi kungcono?

Eyokwakha umzimba yezemidlalo kuyinto umsoco obalulekile kakhulu, ngoba imisipha zakhelwe angene izakhi zomzimba. Futhi uma usunawo umgomo ngokushesha athole yemisipha ke kukhona zonke kulapho kubalulekile ukukhetha isethi kwesokudla ezemidlalo umsoco ukuthola kwemisipha mafutha.

Kukhona core isethi ezemidlalo umsoco iqoqo yemisipha, okumele ukwazi umsubathi ngamunye:

• BCAA;
• multivitamins;
• Omega-3;
• Glutamine.

Lezi izinto hhayi kuphela ukusiza ukuthuthukisa imisipha, kodwa futhi usekele kwezempilo jikelele.

Ukuze imisipha ukunxenxa mass akuyona imikhiqizo ngokwanele ezivamile, noma kunjalo kuyodingeka usizo ezemidlalo supplements. Ngaphezu kwalokho, kudingeka ukuqeqesha kanzima, futhi kubalulekile ukuba silondoloze babutha kilojoule. Zonke bodybuilders ukuthatha eyinkimbinkimbi ezemidlalo umsoco ukuzuza kwemisipha mafutha, esakhiwa Izithako ezimbalwa eziyisisekelo.

amaprotheni whey

Lena ngenye yezingxenye esemqoka, okuyinto iyingxenye ezemidlalo Ukudla ukuzuza muscle mafutha. Lokhu okufakiwe has a Ukwakheka eziyinkimbinkimbi, okungaba ehlukene kakhulu, kodwa eziningi izakhi ezibalulekile nama-amino acid kuwo. Amaprotheni - obalulekile ingxenye okubaliwe iyiphi ezemidlalo umsoco ukuzuza kwemisipha mafutha.

Gainer

Uma nje abakwazi ukuthola inani elidingekayo kilojoule ke eze gainer usizo, nakho kuyingxenye ebalulekile ukuthi kumele zifakwe iqoqo ezemidlalo umsoco iqoqo yemisipha, ngoba semali amaprotheni - isihluthulelo kwemisipha ukukhula. Kodwa lapho ekhetha gainer kudingeka sinake ekhethekile kwengoma. Kubalulekile ukuqinisekisa ukuthi carbohydrate kwaba kakhulu, wakhetha amaprotheni.

BCAA

Kuyinto eziyinkimbinkimbi amino acid amathathu: leucine, isoleucine futhi valine. Zibalulekile kakhulu emzimbeni, kodwa akusho synthesize bebodwa. BCAA ezizokhuthaza ukukhiqizwa kwamangqamuzana insulin, esiza uqinisa imisipha. Ngaphandle kwalezi acid amathathu acid zivimbela amaprotheni cleavage nokwehliswa kwesithunzi kwemisipha.

pre-Amazing izindawo

Ngokuvamile amandla kuhle uyakhathaza Amazing umzimba engahlali. Ukubhekana naso bese wengeza amandla namandla ngesikhathi umsebenzi kuzosiza ukusetshenziswa simulators, okuyinto yakhiwa caffeine noma geranamin. Uma udinga amandla xaxa, kuphephile ukuze ungeze eqoqweni lakho kwezemidlalo umsoco iqoqo pre-Amazing imisipha izakhiwo.

creatine

It kwandisa amandla futhi kuvusa ukukhula imiqulu. Kuze kube manje, emakethe linikeza lenqwaba izinhlobonhlobo creatine, kodwa esivame kakhulu monohydrate.

Omega-3

Le ngxenye kuqukethwe izinhlanzi okunamafutha, kodwa ngisho ukuthi akubi umsubathi ngokwanele, ngakho-ke kuyadingeka ukuba iphendukele Izithako. Lesikahle - kuba namafutha kafishi. Omega-3 kuthuthukisa kwegazi, okuyinto isheshisa ukulethwa izinto kubalulekile imisipha. Kodwa lokhu angasetshenziswa akugcini lapho, njengoba isheshisa umzimba, esiza balahle amanoni, kuyasiza yisimiso senhliziyo nemithambo yegazi.

multivitamins

Sinenkosi cishe akunamthelela kwemisipha ukukhula, kodwa, naphezu kwalokhu, akukho ezingabalulekile kangako. Chasing iqoqo isisindo, ukuthatha amaphilisi ehlukahlukene, athlete uqala bayakhohlwa abanye amavithamini ezibalulekile, ngaphandle okuyinto nezinxushunxushu kwenzeka emzimbeni. Ngisho noma sidla izithelo nemifino izinto eziningi ezinkulu, ezinye amavithamini usengakwazi miss.

glutamine

Le asidi acid itholakala imisipha kakhulu. Nakuba umzimba futhi ngokwalo akwazi ke, i inqubo ezengeziwe is hhayi ubuhlungu. Glutamine kusiza ukuba ngilulame ngakho kungcono ukuthatha ngemva ukusebenzisa kanye ebusuku. Glutamine kufanele zifakwe ezemidlalo yakho umsoco, kumane nje kunesidingo sokuba ukunxenxa okusheshayo yemisipha.

amaphutha

1. Ukudla kwasekuseni siqukethe kuphela amaprotheni. Iqiniso lokuthi ekuseni ukudla ukudla okubizayo carbohydrate akulungile - iqiniso, inqobo nje uma silala, ushukela egazini uya phansi zonke carbohydrate idliwe emva uvuka, uya ngqo esiswini. Wonkhe umuntfu umgomo ukuze uthole yemisipha, kufanele kube uvalwe kwasemini. Into yokuqala, ngokushesha nje lapho bevuka, kungcono uphuze Shake amaprotheni, kodwa hhayi elula, kodwa hydrolyzed kakhulu whey amaprotheni ukuhlukanisa. Lokhu kubalulekile ngoba serum evamile abazokwazi isikhathi eside, futhi cishe imizuzu engu-15. Ngalesi sikhathi ungenza ezinye izinto ezingezomuntu siqu, njengokugqoka ushawa. Emva kwalesi sikhathi, isifiso sokudla kuyoba, ngoba amaprotheni isivele isikhathi sokwetshisa, ukusheshisa umzimba, futhi umzimba uzoqala ukucela ingxenye entsha ukudla. Lapho efika ekhishini, ungakwazi ukupheka amaqanda ngiyocasha, oatmeal, pancake, cottage shizi. Uma ufuna, nawe ungadla izitsha eziningana ezahlukene. Esikhathini ukudla ekuseni kubalulekile ukuba kokubili amaprotheni kanye carbohydrate, ngakho ungakwazi ukukwenza kufanele kulingane. Into esemqoka - ukuze udle. Njengoba isiphuzo Kunconywa ukuba baphuze inkomishi yetiye oluhlaza. Futhi-ke, angeke bayakhohlwa amavithamini namafutha cod kwesibindi!
2. Inani elikhulu carbohydrate ngokushesha ngemva kokuzivivinya. Ngokuvamile, uyakwazi ukuzwa iseluleko mayelana okudingayo emva ukuqeqeshwa ngempela adle carbohydrate kalula digestible, kodwa akulungile. Ngakho, nguye kuphela iphango uzoya olandelayo 2:00, singavumeli ukudla ukudla ukuthi kubaluleke ngempela kwemisipha ukukhula. Fast carbohydrate zinhle kuphela uma umgomo ukwandisa amandla nokukhuthazela, kunokuba isisindo isethi. Futhi uma ithanda wokugcina ke ukukhetha yakho ukuze uhlale amaprotheni.
3. Ukunqatshwa amaprotheni unikina. Ezinye abafakiwe ikhithi ezemidlalo umsoco imisipha amaprotheni isethi, Gainer elinganiselwe, bekholelwa ukuthi kuphela inhlanganisela carbohydrate and amaprotheni ukukhiqiza umphumela oyifunayo, futhi amaprotheni ayikanye. Isebenzisa eyodwa umthetho silula: I-amaprotheni kwemisipha ukukhula kubalulekile, ngakho into yokuqala ukuba ugxile kuyo. Abantu ababonisa njalo ngaso ngangisichitha ejimini, futhi bavama ukuze isisindo sakhe sithi, kunconywa ukudla amaprotheni e ngesilinganiso 2-3 amagremu amakhilogramu esisindo ngayinye. Futhi, kubalulekile ukuba azame ukuzuza isisindo njalo, futhi kunzima ukudla ambalwa isonto, uzama athole imiphumela emihle, bese ukunikeza umzimba wakho ekuphumuleni kilojoule njalo ukufika. Ukuze iqoqo amaprotheni uyaca kusukela imikhiqizo ezivamile alwanele, ngakho ngaphandle kosizo amaprotheni unikina kuphi. Okuhle kunakho konke ukuthi ngaphambi nangemuva Amazing isiphuzo whey amaprotheni kanye amaprotheni kancane ngaphambi kokulala. Yini ezemidlalo umsoco iqoqo yemisipha angakwenza ngaphandle amaprotheni kokteyde? Cha
4. Underestimating le BCAA futhi glutamine. BCAA - kuyinto eyinkimbinkimbi acid amathathu acid ukuthi zibaluleke: isoleucine, leucine futhi valine. Basuke kubhekwe cishe amabhlogo wokwakha ebaluleke kakhulu kwemisipha. Ukubaluleka ukuthatha lezi amino acid namanje e yokuthi umzimba awukwazi synthesize bebodwa, ukuze beze kuphela ukudla. BCAA ikhishwe ngaphandle ifomu capsule, futhi powder, okuyinto kusiza idili lomshado njengento powder, kunganambitheki futhi ayinaphunga, kungaba ukungezwa ku shaker, futhi ukudla. Lezi ama-amino acid Kunconywa baphuze ngesikhathi bezilolonga, okungukuthi, ukusetshenziswa yokuhlukanisa izikhathi 3: ngaphambi, phakathi nangemva.
5. Kodwa ezinye amino acid esuka BCAA anele asebenzayo kwemisipha ukukhula. Umtimba udzinga amino acid ezingaphezu kuka owedlule ezintathu. Siyabonga kubo, uyokwazi ukuba lulama futhi ukukhiqiza ama-hormone. Futhi lapha ukusiza powder acid acid. Basuke kugaywe ngokushesha futhi bube mnandi ngokwengeziwe ukuba ukunambitheka amaphilisi. Ukusebenzisa engcono yabo ngemva kokudla.
6. Abanye ngephutha sikholelwe ukuthi amanzi kuyinto isithiyo engokwemvelo izinqubo wokugaya ukudla. Akusikho, futhi ngaphandle kwalokho, futhi kuyadingeka. Amanzi - injini izinqubo Anabolic emzimbeni ukuthi ukukhuthaza ukukhula imisipha.

Ezemidlalo umsoco iqoqo mafutha mass umzimba

Omiswe - ke yigama owawuvamile bodybuilders. Abonisa yezemidlalo efanele umsoco ukuzuza kwemisipha mafutha, esiklanyelwe ukukhulisa nokuqedwa fat umzimba, okwenza fit umzimba kanye imisipha lacaca kakhudlwana. Lapha, konke okunengqondo, ngesikhathi omiswe umuntu efuna ukulahlekelwa amanzi ngokweqile.

Njengoba wonke umuntu uyazi, umzimba ethatha amandla ngokuyinhloko kusukela carbohydrate. Glucose ihlala emzimbeni njengoba glycogen, futhi kuleyo cala ingadonsa carbohydrate eziningi kakhulu, glycogen kungukuqala ibe namafutha. Ngakho ukwenza kufanelekile umzimba, kufanele usebenzise le glycogen namafutha, okuyizinto ngakususi carbohydrate kokudla, nomzimba uzoqala ukuthatha isitokwe we carbohydrate. Nakuba lapho uqala nje ukubona lolu hlobo okuthiwa Ukudla kubonakala kahle, kungaba yingozi. Ngokwenza kanjalo nezinto ezinjalo kaningi ngaphezu abasubathi obhekana nazo. Awukwazi ukukhetha okungcono ezemidlalo umsoco yemisipha konke kuhamba kahle, ngoba-ke ikakhulukazi kumuntu nomuntu.

Ngokuvamile, bodybuilders iphendukele omiswe phambi mncintiswano. Kukhona 4 umkhiqizo ingagxila eziningi angenamkhawulo: amaqanda qanda, inkukhu webele ngaphandle isikhumba namafutha efiselekayo izinhlanzi steamed, nezibopho squid. Kodwa ekudleni, nakuba okuncane kakhulu, kodwa kufanele kube khona ngesimo ama-carbohydrate, imifino, ukhukhamba, iklabishi, nokunye okufana nokolweni iphalishi. Ukuze umuntu ovamile efuna ukunciphisa umzimba, omiswe akuyona ukhetho best. Kulokhu kuyoba okwanele ukulandela imithetho embalwa eyisisekelo.

Imithetho umsoco ofanele

1. Akubalulekile ukuba ucede umzimba wakho okuthena amandla ukudla. Lapho elingcono ukuba bazi futhi nidle okuhle futhi ugweme imikhiqizo eyingozi.
2. Kungcono ukukhubaza ngokwayo, ngakho kungcono imikhiqizo ufulawa noshukela.
3. Imayonnaise, chips, ayi, ice cream esikhundleni imifino, amakhowe, ushizi, iyogathi, ushizi.
4. Qedela ukwenqaba amafutha kungaba yingozi kakhulu umzimba, njengoba zimoshekile umzimba, isikhumba, izinwele nezinzipho.
5. Breakfast - esidlweni ebaluleke kakhulu ngosuku.
6. Ungalayishi ngaphambi kokulala. Uma sekuvela ukuthi wena bathola nasikhathi sokudla sekwephuzile, kungcono udle lutho kusuka izithelo yogurt.
7. Kukhona ngokuvamile okungcono, kodwa izingxenye ezincane.

Domestic ezemidlalo umsoco ukuzuza kwemisipha mafutha ngangokunokwenzeka. Ungakwazi uzilungiselele namaprotheni okunyakazisa futhi ngaba nokuzethemba Ukwakheka kwabo. Okudingekayo - kuba blender kanye izithako ezifanele.

1. Eyokuqala amaprotheni-carbohydrate cocktail ingenziwa inhlanganisela ubisi, 1 banana futhi 1 isipuni uju.
2. Ungase futhi uzilungiselele kusuka 100 g ubisi noshizi + banana.
3. Enye - kungcono ubisi, amaqanda omhlophe, banana kanye isipuni ushukela.

Akukona konke ongakhetha of cocktail. Ukucabangela le izithako futhi zizandise nezithelo ezinhlobonhlobo namantongomane ungenza Shake amaprotheni, kube kungekho bubi nakakhulu manje kunaseminyakeni uthenge, futhi ngaphezu kwalokho, i-Izingxube esitolo Ingase ithanyelwe iyiphi izinto eziyingozi, futhi isiphuzo walungisa ngokwakho isiqiniseko.