Khoom noj khoom haus rau bulking - qhia

Bodybuilding yog heev nrov nta, tab sis muaj ntau yam tsis txawm paub nyuaj npaum li cas yog kev ua si nawv. Qhov no yog piav los ntawm lub fact tias nws yog tsis tsim nyog ceev rub lub "kho vajtse", vim hais tias muaj no tseem ceeb heev thiab lwm yam khoom: khoom noj khoom haus, tsoom fwv raws kev cai, puas siab puas ntsws yam, thiab cov zoo li. Nyob rau hauv no tsab xov xwm peb piav qhia txog nyob rau hauv kom meej yuav ua li cas yuav zaub mov rau bulking, thiab zoo li cas ntawm qhov ceeb thawj - piav qhia txog nram qab no.

Lub hom phiaj yog mus teem lub loj ntawm lub cev hnyav nce ntawm cov kis las nrog lub prevailing feem pua ntawm cov nqaij loj tshaj muaj roj. Hais tias yog, thaum twg ib tug txheej ntawm 10 kg yuav yog qhov zoo tshaj peev xwm ntawm 6-7 kg ntawm nqaij thiab xwb 3-4 kg ntawm roj. Tom qab dialing cov yam loj neeg ua ncaj thaum ua si tsiv mus rau lub thib ob theem - kom qhuav uas muaj nyob rau hauv kub roj mus 3-6%. Kom Qhuav - ib tug complex txheej txheem, vim hais tias bodybuilders tau muab ceev carbohydrates (qab zib), zaub mov muaj roj thiab nyiam dej qab zib. Txawm li cas los, qhov no yog lub caij thaum kawg justifies cov nqi ntawm nws. Tiam sis rov qab rau cov zaub mov. Yog li, lub hwj chim los mus teev cov masses haum universal, haum rau feem ntau ntawm ncaws pob (tej zaum yuav muaj ib co nta nyob rau hauv ecto- thiab endomorphs). Ntawm no yog cov yooj yim hauv paus ntsiab lus ntawm txoj kev no.

1. Ib tug ntawm cov tseem ceeb tshaj plaws tej yam kev mob rau lub tsev loj yog phua noj mov - 5-6 lub sij hawm ib hnub twg. Qhov no tso cai rau koj mus tsis tau download tau koj digestive system thiab nyob rau tib lub sij hawm yuav tso cai rau cov ndlwg ntawm cov as-ham rau hauv cov hlab ntsha thoob plaws hauv lub hnub. Qee yuav tsum tau me me uas muaj protein thiab carbohydrates.
2. Carbohydrates - ib tug tseem ceeb ib feem nyob rau hauv cov khoom noj ntawm koj cov zaub mov, vim hais tias lawv muab lub cev nrog lub zog. Kwv yees li 70% ntawm tag nrho cov noj yuav tsum siab calorie khoom noj. Txawm li cas los, yuav tsum paub hais tias koj xav kom muaj ntau qeeb carbohydrates (ntau cereals) thiab tsis ceev ceev (khoom qab zib) uas yog sai ua los ntawm lub cev mus rau hauv cov roj. Tsis txhob hnov qab txog lub txiv hmab txiv ntoo thiab zaub uas yog nplua nuj nyob rau hauv qhov tseem ceeb fiber, tab sis lawv sib qhia yuav tsum poob mus rau 30%.
3. Nyob rau hauv tas li ntawd mus kom txhob muaj cov tau ntawm ceev ceev carbs, koj yuav tsum tau noj tsawg cov roj. Tshwj xeeb tshaj yog "txaus ntshai" yog nyeem rog (fatty nqaij, mayonnaise, sausages thiab cov zoo li). Tab sis nws yog tsis yooj yim sua kom tshem tawm lawv huv tibsi los ntawm koj kev noj haus, vim hais tias ces tej zaum yuav cuam tshuam rau cov metabolism hauv. Pab yog siv cov ntses (txawm muaj roj) thiab ntses roj. Fast carbohydrates kuj yuav pab tau. Qhov tseem pom lub sij hawm rau lawv siv yuav muaj rau thaum xaus ntawm lub workout, thaum koj qhib ib tug protein-carbohydrate qhov rais.
4. Tsis txhob hnov qab txog haus tsoom fwv. Thaum cov nqaij teem, thaum lub cev yog ib tug ntau ntawm metabolic tshua, dej yog ib qho tseem ceeb ib feem, vim hais tias nws yog tsim nyog rau lub tiav ntawm tag nrho cov tshuaj. Noj cov khoom uas rau 2.5-3 litres ib hnub dej huv (tshuaj yej, dej qab zib thiab dej qab zib tsis suav).
5. Kwv yees li proportional rau tej zaum yuav zoo li no:

• carbohydrate cov ntsiab lus - 50-60%;
• protein cov ntsiab lus - 30-35%;
• roj cov ntsiab lus - 10-20%.

Nws yuav tsum zoo li ib tug khoom noj rau hnyav teeb. Txawm li cas los, yuav tsum paub hais tias muaj yog tsis muaj zoo meej correlation, rau txhua tus neeg - yog nws. Yog hais tias koj tau tiag txiav txim siab los ua bodybuilding, nws yog qhov zoo tshaj plaws mus tham nrog ib tug kws kws qhia uas yuav pab tau koj nrog no fad. Pab nyob rau hauv cov leeg loj tej zaum yuav teem cov kev ua si kev noj haus, xws li cov nqaijrog, Creatine, creatine thiab cov amino acids. Kev lom zem tseeb hais tias 20-30 xyoo dhau los, thaum lub lag luam ntawm kev ua si kev noj haus tseem tsis tau tsim, bodybuilders siv cov mis mos rau lub loj recruitment. Yog vim li cas? Nws yog heev yooj yim. Raws li cov lo lus uas peb, nws yog txaus zoo thiab muaj nyob rau tib lub sij hawm 30-35% protein thiab 65-70% carbohydrates, uas ua rau nws ib tug zoo gainer. Uas cia li yuav tsis tuaj nyob rau hauv tus caum qab ntawm ib tug zoo nkauj lub cev! Zoo, cov qauv rau kev yuav ua li cas cov zaub mov yuav tsum tau saib rau ib co ntawm cov loj, peb tau piav. Thiab muaj tau nyob rau rau lub hlis kub, koj yuav muab khoom noj "rau lawv tus kheej." Hmoov zoo!