Momwe mungapangire kuti kuwongolera kukhala koyera komanso konyansa

Zamkati

• Momwe mungapangire
• 1. Oyera bulking
• 2. Bulking zauve
• Bulking ndi kudula

Bulking ndi njira yomwe anthu ambiri amatenga nawo mbali pamipikisano yolimbitsa thupi komanso othamanga kwambiri ndipo cholinga chawo ndikulemera kuti apange minofu, kuwonedwa ngati gawo loyamba la hypertrophy. Zotsatira za kunenepa kumeneku, pakufunika, ndiye, kuti muchepetse ndikusintha kunenepa kwambiri komwe kumapezeka mu minofu, nthawi ino ikutchedwa kudula. Chifukwa chake, kubowoleza ndi kudula ndi njira zomwe cholinga chake chachikulu ndikulimbitsa thupi, chifukwa chopeza minofu, komanso kutayika kwamafuta.

Ngakhale kugwedeza kumachitidwa kwambiri ndi omanga thupi omwe ali ndi cholinga chachikulu chopeza minofu yambiri ndikumasulira kwakukulu, itha kuchitidwanso ndi anthu omwe amapita kumalo ochitira masewera olimbitsa thupi omwe akufuna hypertrophy, ndipo amalimbikitsidwa kuti azitsatira malangizo a katswiri wazakudya kuti dongosolo lazakudya likhale lokwanira, komanso mlangizi kuti maphunziro nawonso azichitidwa molingana ndi cholinga chake komanso kuti phindu la mafuta lisakhale lokwera kwambiri panthawi yopuma.

Momwe mungapangire

Bulking nthawi zambiri imachitika mu nyengo yopuma Ochita nawo mpikisano, ndiye kuti, pomwe omanga thupi sakhala mu mpikisano nyengo ndipo, chifukwa cha izi, amatha kunenepa popanda zovuta zazikulu. Chifukwa chake, kuti kuwombera kuchitike moyenera komanso kuti kunenepa kuchitike mwanjira yathanzi, ndikofunikira kutsatira malangizo ena kuchokera kwa wazakudya monga:

• Idyani ma calories ambiri kuposa momwe mumagwiritsira ntchito, popeza cholinga chachikulu ndikulimbitsa thupi, motero tikulimbikitsidwa kuti titsatire zakudya zopatsa mphamvu zambiri, ndikumadya kwambiri chakudya, mapuloteni ndi mafuta athanzi.
• Bulking panthawi yomwe wowonetsa zaumoyo akuwonetsa, ndichifukwa choti ngati nthawi yocheperako kapena yochulukirapo imagwiritsidwa ntchito kuposa momwe zasonyezedwera, sipangakhale phindu lofunikanso minofu pambuyo pocheka;
• Chititsani maphunziro mothandizidwa ndi akatswiri azakuthupi, zomwe zikuyenera kuwonetsa maphunziro kutengera zomwe munthuyo akufuna komanso nthawi yomwe akudutsamo, zomwe zimawonetsedwa munthawi imeneyi kukwaniritsidwa kwa zochitika zolimbitsa thupi, monga HIIT, mwachitsanzo, pafupifupi mphindi 15.

Zimakhala zachizolowezi kuti kulemera kukachulukirachulukira, kumawonjezekanso mafuta m'thupi, chifukwa chake, kuthandizira kwamankhwala opatsa thanzi komanso maphunziro azolimbitsa thupi ndikofunikira kuti zitsimikizire kuti kupindula kwamafuta kumakhala kochepa panthawiyi .ndipo kuti nthawi yocheka ikhale yothandiza kwambiri.

Pali njira ziwiri zazikuluzikulu zomwe muyenera kukambirana ndi wophunzitsa komanso wodyetsa, monga:

1. Oyera bulking

Kuyera koyenera ndi komwe munthu amadandaula ndi zomwe akudya, kupereka zakudya zopatsa thanzi komanso zogwira ntchito, ngakhale kuchuluka kwa zopatsa mphamvu zomwe amalowetsa ndizochulukirapo kuposa zomwe anazolowera kapena zomwe amagwiritsa ntchito tsiku ndi tsiku. Mwa mtundu uwu wa kubalalako ndikofunikira kutsatira wotsata, chifukwa mwanjira imeneyi ndizotheka kuti dongosolo lazakudya limawonetsedwa molingana ndi mawonekedwe ndi cholinga cha munthuyo, kuphatikiza poti phindu la mafuta ndilotsika.

Kuphatikiza apo, katswiri wazakudya atha kuwonetsa kugwiritsa ntchito zowonjezera zowonjezera zakudya kapena mankhwala omwe munthuyo angawagwiritse ntchito kuti athandize kugwedeza thupi ndikukonda gawo lotsatira la hypertrophy, lomwe likucheka. Mu mtundu uwu wa kubalalitsa phindu mu minofu ya minofu imachitika mwanjira yathanzi komanso pang'onopang'ono komanso pang'onopang'ono, komabe chakudyacho chimakhala chochepa kwambiri ndipo chimatha kukhala chodula kwambiri.

2. Bulking zauve

Pazakudya zonyansa sizimakhala ndi nkhawa kwambiri pazomwe zimadyedwa tsiku lililonse, ndikudya kwambiri zamafuta ndi mafuta osapatsa thanzi, zomwe zimabweretsa kuwonjezeka osati kulemera kokha komanso mafuta.

Ngakhale kuti siwathanzi komanso kudula kumachedwa, phindu la minofu limafulumira, ndipo njirayi imagwiritsidwa ntchito kwambiri ndi othamanga.

Bulking ndi kudula

Bulking ikufanana ndi zomwe zimachitika asanadulidwe, ndiye kuti, munthawi yovutitsa munthu amadya zopatsa mphamvu zochulukirapo kuposa zomwe amawononga, chifukwa cholinga chake ndikulemera kuti apange minofu, ndipo akafika pachimake, amapitilira nthawi yodula, yomwe imafanana ndi nthawi yomwe chakudyacho chimakhala choletsa kwambiri ndipo masewera olimbitsa thupi amakhala olimba kwambiri ndi cholinga chotaya mafuta ndikupeza tanthauzo la minofu.

Kuchepetsa ndi kudula ndi njira zomwe zimagwiritsidwa ntchito limodzi ndipo zimayenera kuchitika motsogozedwa ndi zakudya kuti akhale ndi zabwino zomwe zikuyembekezeredwa, zomwe zimapindula mu mphamvu ya minofu, hypertrophy ndi kuwotcha mafuta. Kuphatikiza apo, ndikuchepetsa ndi kudula ndikotheka kupeza kuphulika kwamphamvu, komwe kumakhala kofunika pamipikisano yolimbitsa thupi, komanso kuchuluka kwa GH kozungulira m'magazi, yomwe ndi hormone yakukula komanso yomwe imakhudzanso kupindula kwa minofu.

Mvetsetsani kuti kudula ndi chiyani komanso momwe zimachitikira.