Gina jiki don samun karfin tsoka

Yana da mahimmanci ga kowane ɗan wasa ba kawai ya zaɓi shirin horarwa da ya dace ba, har ma ya ɗauki matakin da ya dace ga al'amuran abinci mai gina jiki. Ba za a sami nasarar samun yawan tsoka ba idan ba ku sa ido kan abin da, yaya da lokacin da kuke cin abinci ba.

Abu na farko da yakamata 'yan wasa su koya: abinci mai gina jiki yayin samun ƙarfin tsoka ya sha bamban da abin da ake kira abinci mai gina jiki, har ma fiye da haka daga abincin yayin rage nauyi. Menene ainihin waɗannan bambance-bambance, zaku koya daga labarinmu.

Ko burin ku shine asarar nauyi ko samun ƙwayar tsoka, da farko kuna buƙatar sanin ƙimar ku na rayuwa da lissafin kuɗin ku na asali. Don haka zaku gano yawan adadin kuzari da jikinku ke buƙata don cikakken aiki tare da ƙarancin motsa jiki.

Ana la'akari da abubuwa kamar jinsi, tsayi, nauyi da shekaru. Ka tuna cewa sakamakon da aka samu kawai yayi daidai ne, tunda abubuwan da suke shafar metabolism suma suna da mahimmanci - kasancewar ko rashin halaye marasa kyau, abubuwan da ke tattare da tsarin endocrin, jinsin halittu da ƙari. Matsakaicin rayuwa na asali ya dace da adadin adadin kuzari da ake buƙata don kiyaye nauyi.

Ana lasafta shi bisa ga ƙididdigar da aka bayar a cikin tebur:

Na gaba, zamu ninka lambar da aka samu ta matakin aikin jiki:

• 1,2 - yawanci salon zama;
• 1,375 - matsakaicin matakin aiki, 1-3 motsa jiki na motsa jiki a mako;
• 1.55 - babban matakin aiki, 3-5 motsa jiki mai tsanani kowane mako;
• 1,725 ​​- babban aiki, motsa jiki mai nauyi sau 6-7 a mako.

Adadin ƙarshe zai nuna yawan adadin kuzari da kuke buƙata don kiyaye nauyinku. Stepsarin matakai suna da sauƙi: idan kuna son rasa nauyi, yakamata a rage wannan lambar a hankali, idan kuna son haɓaka nauyi, ƙaruwa.

Shirin abinci mai gina jiki don samun karfin tsoka

Girman tsoka ba zai yiwu ba tare da ingantaccen abinci na yau da kullun ba. Zabi samfuran da suka fi inganci don kar a toshe jiki da gubobi da gubobi. Lokacin zabar furotin, ba da fifiko ga naman sanyi, kifi da kaji. Daga cikin carbohydrates, mafi amfani shine hatsi waɗanda suka sami aikin sarrafa fasaha mafi ƙaranci - suna riƙe da adadin fiber da ƙananan microelements masu amfani. A cikin hatsin da aka goge, kusan babu wani abu mai amfani da ya rage.

Bada fifiko ga carbohydrates tare da ƙananan glycemic index, yawan cin su baya haifar da fitowar fitowar insulin, wanda ke nufin ba za ku sami mai mai yawa ba. Ka bar carbohydrates masu sauki don ranar Asabar ko Lahadi, a wannan ranar zaka iya iya iya shirya ranar yaudara kuma ka sami duk abin da kake so. Wannan zai kara hanzarta yaduwar kwayar halitta, haifar da ingantaccen tasirin kwakwalwa kuma kawai zai baku damar more abinci mai daɗi.

Yawan ƙarfin ƙarfi a cikin dakin motsa jiki ma yana da mahimmanci. Mafi yawan lokuta da kuke motsa jiki, da yawan kuzarin da kuke kashewa. Don samun nauyi, adadin kuzari da aka ƙona ya zama ya zama abin ƙiyasa. Don haka ku ci abinci ɗaya ko biyu a ranakun motsa jiki fiye da ranar hutu. Wannan zai matukar hanzarta dawo da aikin.

Ka'idodi na asali

Don sauƙaƙa wa 'yan wasa masu ƙwarewa fahimtar abin da za a fara daga lokacin da ake tsara abinci don samun ƙwayar tsoka na mako guda, muna taƙaita principlesan ka'idoji masu mahimmanci:

1. Yana da kyau a sha gilashi 1-2 na ruwa tsayayye nan da nan bayan farkawa. Wannan zai shirya ɓangaren hanji don karin kumallo mai zuwa kuma daidaita daidaiton ruwan-gishiri a jiki.
2. Abincin karin kumallo shine mafi wadatar abinci mai yawan kalori. Ya kamata a dogara ne akan hadadden carbohydrates, kuma matsakaicin adadin furotin da acid mai ƙoshi suma za su amfana. Ba laifi don cin ɗan ƙaramin carbi kuma ku sha kofi don tashi da kuma cajin batirinku.
3. Mealsauki abinci da yawa cikin yini. Yana da kyau a banbanta domin samun amino acid daban daga asalin sunadaran gina jiki. Ga wani, abinci biyu ya isa saiti, amma ga wani, abinci biyar bai isa ba. Duk ya dogara ne da nau'in jikin ku, tasirin kuzarin kuzarin ku, ƙwayoyin kurar jikin ku, aikin gastrointestinal tract da matakin aikin yau da kullun. Ka rage kayanka kadan domin ka sake jin yunwa awa biyu zuwa uku bayan cin abinci. Abincin ya kamata a hada shi da furotin na dabbobi, hadadden carbohydrates, da fiber.
4. Ci carbohydrates kafin horo. Wannan zai ba ku ƙarfi da haɓaka jujjuyawar jini a cikin tsokoki ta hanyar samar da ƙarin glycogen. Bayan aikinku, kuna buƙatar furotin mai saurin sha. Farin kwai ko girgiza protein sun fi kyau.
5. Yawancin masu cin abincin sun ba da shawarar iyakance yawan cin abincin bayan 6-7 na yamma ko kuma yanke su gaba daya. Tabbas, wannan ya fi dacewa da tsarin ku da bukatun jiki, amma layin a bayyane yake: gwargwadon yadda kuke bacci, ƙarancin ƙarfin da jikinku yake buƙata. Haɓaka a cikin matakan insulin a wannan lokacin zai haifar da tarawar kayan adipose, kuma ba a ba da shawarar yin aiki da ƙwayar cuta ba.
6. Abincin ƙarshe ya kamata ya ƙunshi furotin mai saurin sakin jiki. Wannan zai hana karyewar kayan tsoka yayin bacci. Babban zaɓi don wannan shine cuku mai ƙoshin mai. Abu ne mai sauƙin nauyi, mai ƙarancin kalori wanda zai samar muku da tsokoki tare da amino acid na awanni 4-6.
7. Kar a manta mahimmancin ruwa. Samun taro ya ƙunshi cin abinci mai yawa na abinci mai gina jiki, wannan yana haifar da nauyi mai ƙarfi akan gabobin hanji, hanta da koda. Domin kar a cutar da lafiyar ka, ka tabbata ka sha isasshen ruwa. Matsakaicin kuɗin ku shine lita 3 kowace rana. Yana daidaita yanayin ci, yana inganta yanayin fata kuma yana hanzarta tafiyar da rayuwa a jiki.
8. Ranar Chit Day Chit Day. Tabbas, lokaci-lokaci yana da daraja bawa kanku ɗan hutu daga ingantaccen abinci mai gina jiki, amma ba kowa bane kuma ba koyaushe zai amfana dashi ba. Endomorphs sun fi kyau ta amfani da refeed (ɗorawa tare da ƙwayoyin carbohydrates masu haɗari) maimakon ranar yaudara ta yau da kullun. Wannan zai sake cika tsoka da hanta glycogen, amma ba zai haifar da ci gaban nama ba.

Na maza

Ga maza, samun ƙwayar tsoka yana da alaƙa da haɓaka ƙarfi a cikin motsa jiki na asali. Tabbas, wannan yana buƙatar makamashi, wanda jiki ke samun mafi yawa daga carbohydrates. Ya kamata a sami mai yawa na carbohydrates: ya danganta da aikin yau da kullun da kuma son samun nauyi, adadinsu ya bambanta daga 4 zuwa 10 g da kilogiram 1 na nauyin jiki kowace rana. Wannan adadi ne mai yawa, saboda haka zai zama mafi dacewa don raba shi zuwa sassa da yawa. Sau da yawa kuna cin abinci, sauƙin zai kasance ga ɓangaren hanji su haɗu da duk waɗannan abincin.

Duk hanyoyin da suke dauke da sinadarin carbohydrate suna auna bushe (danye). Wannan yana sauƙaƙa sauƙaƙa duk ƙididdiga. Misali, 100 g na oatmeal (bushe) ya ƙunshi kimanin 65 g na carbohydrates. Yi rikodin wannan abincin a cikin littafin abincinku, don haka zai zama muku da sauƙi ku fahimci yawancin kayan abinci na abinci da kuke buƙatar ci bayan hakan a rana.

Af, bai kamata ku ji tsoron sauƙi mai sauƙi ba ko dai. Idan baku kasance mai saukin kamuwa da cutar sikari ba kuma ba ku da matsala game da kiba, a sauƙaƙe za ku iya samun sauƙi mai sauƙi a kowace rana. Tabbas, zai fi kyau idan kun samo su daga asalin halitta: 'ya'yan itace,' ya'yan itace ko zuma. Kayan kayan kamshi, irin waina iri-iri, sandunan cakulan, kayan gasa, ban da sukari, suna dauke da adadi mai yawa na mai. Tare, wannan yana haifar da ƙaruwa mai ƙarfi a cikin insulin, wanda jima ko ba jima zai haifar da saitin mai mai yawa, koda a cikin ectomorphs.

Yadda ake cin abinci yayin samun ƙarfin tsoka don samun fa'ida daga aikin motsa jiki? Bugu da ƙari, ɗauki ƙarin kari na musamman don 'yan wasa a cikin adadi mai yawa. Bayan makamashi, kuna buƙatar ƙarfi. ATP kwayoyin suna da alhakin ƙarfin tsokoki da nauyin da zasu iya jurewa. Thereananan akwai, rean sake dubawa zaka iya yi tare da takamaiman nauyi. Haɗakar ƙwayoyin ATP suna haɓaka ta halitta.

Baya ga kayayyakin abinci masu gina jiki, ana samun halitta mai yawa a cikin jan nama: naman sa, naman alade, rago. Arshen abu ne mai sauƙi: maza akai-akai suna buƙatar ƙara jan nama a abincin su don samun ƙarfin tsoka. Creatine yana da wata dukiya mai amfani: yana inganta magudanar glycogen da ruwa cikin tsokoki. Kamar yadda kuka sani, kwayar glycogen guda daya "ta kan jawo" kwayoyin ruwa guda hudu. Saboda wannan, tsokoki suna gani da kyau sosai kuma an cika su.

Ba naman jan nama ne kawai tushen furotin ba. Cin abinci mai kyau don yawan tsoka yana buƙatar samun furotin daga nau'ikan abinci. Yawancin hanyoyin samar da furotin suna da kyau: kaza da fillan turkey, kayan kiwo, kifi da abincin teku. Ana iya yin watsi da furotin na kayan lambu da aka samo daga hatsi da hatsi a cikin jimillar ƙididdigar kayan abinci na macronutrients. Amino acid dinsa bashi da wadatuwa kamar na sunadaran sunadaran. Jimlar furotin a cikin abinci ya zama aƙalla 1.5-2 g da kilogiram 1 na nauyin jiki. Wannan shine mafi ƙarancin adadin da zai iya cike kuɗaɗen kuzarin ku kuma fara aiwatar da farfadowar tsoka bayan ƙarfin horo.

Don daidaitaccen abincin abinci mai gina jiki, jiki yana buƙatar fiber. Kyawawa daga sabbin fruitsa fruitsan itace da kayan marmari. Fiber ana daukar shi a matsayin mai kara narkewa mai narkewa, saboda haka ana iya barin sa daga cikin jimillar adadin macronutrient.

Ba tare da menene kuma ba zai yiwu a sami karfin tsoka ba? Babu ƙara matakan hormonal. An nuna horo na ƙarfi don haɓaka haɓakar ɓoye na testosterone da haɓakar girma. Amma ina jiki yake samun mai don hada su? Ana hada homones daga cholesterol. Idan ya kasance rubutun gaskiya ne, to cholesterol yana da "kyau" kuma "mara kyau". Ana samun "cholesterol" mara kyau a cikin ƙwayar mai kuma yana da mummunan tasiri akan tsarin zuciya da jijiyoyin jini.

Ana samun "kyakkyawan" cholesterol a cikin abincin shuke-shuke kuma yana da ayyuka masu amfani da yawa, gami da:

• daidaita tsarin endocrin;
• rage matakin “mummunan” cholesterol a cikin jini;
• ƙara yawan jima'i;
• inganta aikin tsarin narkewa.

Kammalawa: jiki yana buƙatar mai. Mafi kyaun tushen kitse: mai na kayan lambu (flaxseed, zaitun, ridi, man inabi), man kifi, yolks na kwai, kwaya, tsaba, avocados.

Na mata

Ka'idodin abinci mai kyau ga 'yan wasa mata waɗanda ke samun tsoka kusan iri ɗaya ne. Kuna buƙatar samun ƙarin kuzari fiye da yadda kuka ciyar, da wadataccen furotin don tallafawa gyaran tsoka da haɓaka, da cinye wadataccen kitse don dukkan tsarin jiki suyi aiki daidai.

Mai da hankali kan ingancin abincinku. Abincin "datti" ba abin karba bane Kowa ya san cewa ba a adana nauyin da ya wuce kima a cikin mata kamar yadda yake a cikin maza: yawancin mai yana tarawa ne a kan gindi, ƙananan ciki da kuma cinyoyin ciki. Wannan bai dace da tsarin wasan motsa jiki ba. Abinci ne mara ƙoshin lafiya wanda ke ba da gudummawa ga haɗuwar mai: abinci tare da haɓakar haɓakar glycemic, abinci mai sauri da abinci mai sauri.

Abubuwan da kuke yi na carbohydrates shine 3.5-6 g, sunadarai - 1.5-2 g, mai - 0.5-1 g da kilogiram 1 na nauyin jiki. Idan samfuran suna da inganci, wannan zai isa ya wadatar da jiki da duk abin da yake buƙata.

Shirye-shiryen don samun karfin tsoka don nau'ikan tsarin jiki

Gina jiki don karin nauyi zai zama daban ga mutanen dake da nau'ikan nau'ikan jiki.

Su uku ne kacal a cikinsu:

• ectomorph
• mesomorph
• endomorph

Bari muyi magana game da kowannensu daban.

Don ectomorphs

Ectomorph shine mutumin da yake da wahala ya sami nauyi. Galibi suna faɗi game da irin waɗannan mutanen "suna cin abinci yadda ya ga dama kuma ba sa ƙiba." A cikin dakin motsa jiki, dole ne su yi yaƙi sosai don nasarar su, kuma abinci mai gina jiki yana da mahimmin matsayi a cikin wannan.

Mafi mahimmancin ka'idar abinci mai gina jiki don ectomorphs: ya kamata a sami abinci da yawa. Idan abinci sau hudu a rana basu isa ba, saika kara adadin abincin sau shida. Har yanzu ban ga sakamakon ba? Ku ci sau 8 a rana! Kawai kar a manta da ɗaukar ƙarin enzymes don a sami cikakken abincin.

Ya kamata a sami mai yawa sunadarai da carbohydrates. Babban kuskuren da ectomorph zai iya yi shine jin yunwa. Ya kamata koyaushe ku sami aƙalla abinci tare da ku, don kar ku bar haɗari da dama guda don lalata ƙwayoyinku masu wahala.

Ana ba da shawarar yin ranar yaudara a karshen mako. A wannan rana, zaka iya samun damar cin duk abin da kake so, ba tare da nadama ba. Abu ne mai ban dariya, amma galibi awannan zamanin suna ba da gudummawa ga cin nasarar wadatar jama'a.

Don mesomorphs

Mesomorph mutum ne wanda jinsi ya fi dacewa da ƙarfin horo. Yana buƙatar bin ingantaccen abinci mai yawa, amma ƙananan ɓata daga abincin ba zai haifar da sakamako mai mahimmanci ba.

Yawancin lokaci mesomorphs suna cin abinci 4-6 a rana don samun karfin tsoka. Suna dogara ne akan hadadden carbohydrates da furotin mai inganci. Ko ta yaya kake da “kwazo”, ba tare da ingantaccen abinci mai gina jiki ba, horo na yau da kullun da kuma horar da kai, ba za ka sami nasara a wasanni ba. Anan akwai cikakken kwatancen kayan abinci na mesomorphs.

Dogaro da fom ɗin, ranar yaudara ko nauyin carbohydrate ana yin ta a ƙarshen mako. Wannan yana ba ku damar horarwa har ma da haɓaka kuma yana ba ku kyakkyawar sakin hankali.

Don endomorphs

Endomorph mutum ne mai saukin kamuwa da kwayar halitta da nauyi. Don endomorphs, samun karfin tsoka yana da wahala sosai: idan kuna yawaita tare da adadin kuzari, kuma a maimakon tsokoki, kun riga kun gina kitse. Sabili da haka, don ƙungiyar ingantaccen abinci mai gina jiki, endomorphs yakamata suyi taka tsantsan yayin kirga adadin kuzari da macronutrients.

Burin kowane dan wasa yayin samun karbuwa shine ya gina tsoka mai yawa da kuma ƙiba sosai. Endomorphs kawai zasu iya jin wannan layi mai kyau ta ƙwarewa. Duk abin anan mutum ne kawai. Samun nauyi mai yawa ta hanyar cin gram 6 na carbohydrates a kowace kilogiram na jiki? Rage zuwa 5. Ba daidai ba ne? Cardioara cardio sau biyu a mako. Babban aikin ku: don ɗaukar daidaituwa mafi kyau don tasirin ku tsakanin cinyewa da cinye adadin kuzari. Hakanan kawai zaku sami damar samun ƙarfin tsoka.

Yadda ake horarwa yayin daukar ma'aikata?

Gina Jiki wani muhimmin al'amari ne na dacewa, amma ba tare da motsa jiki ba, babu abin da ya faru. Tsokoki kawai ba za su sami dalilin haɓaka ba. Shirya jadawalinku don ku sami lokacin zuwa dakin motsa jiki sau 3-4 a mako. Sabanin yarda da yarda, wannan ba ya ɗaukar lokaci mai yawa. Amince, kusan kowa yana da ikon sauke zuwa dakin motsa jiki na awa ɗaya bayan aiki ko karatu, idan akwai buƙata.

An gina horon ne a kusa da ainihin motsa jiki da aka yi tare da nauyi masu nauyi: squats da barbell, benci press, deadlift, ja-ups a kan sandar kwance, turawa a kan sandunan da ba daidai ba, latsa benci a tsaye ko zaune, dumbbell presses daban-daban, da dai sauransu. Za su ɗauki kusan 80% na horo. Ku ciyar da sauran 20% a kan keɓaɓɓun atisaye - waɗanda ƙungiyar tsoka ɗaya kawai ke ciki. Wannan zai sa ku sami ƙarfi kuma ku inganta sauƙi.

Babban ka'idojin horo wanda dole ne ku bi shi shine ƙa'idar ci gaban lodi. Wannan yana nufin cewa a kowane motsa jiki, dole ne ku yi kadan fiye da wanda ya gabata.Shin kun sake yin amfani da bencin ku a wannan makon? Gwada 12 a yau! Shin kun zauna tare da zanen mai nauyin kilogiram 100 a ranar Juma'ar da ta gabata? Gwada squatting 105 wannan lokacin.

Cardioara cardio kamar yadda ake buƙata. Koyaya, yakamata ayi amfani dashi don kar ku ƙona yawancin adadin kuzari. Bari mu ce mintuna 15 na tafiya a hanzari a kan abin hawa yayin da dumama lafiya.

Horar da su ta hanyoyi daban-daban, saboda ban da ƙaruwa da ƙarfi, kuna da damar haɓaka a wasu hanyoyin. Yi CrossFit kuma zaka kasance da sauri, aiki da tsayayye. Kada ku ji tsoron gwada sabbin abubuwa kuma zaku sami ainihin siffar da kuka taɓa mafarkin ta.

Kalli bidiyon: BODYWEIGHT WORKOUT At HOME (Nuwamba 2024).