Momwe mungaletsere kunenepa osapeza mimba

Zamkati

• Zakudya ziyenera kukhala bwanji
• Onani kuchuluka kwa mapaundi omwe muyenera kugwiritsa ntchito powerengetsera awa:
• Nthawi yogwiritsa ntchito zowonjezera
• Zochita zabwino kwambiri ndi ziti

Kwa iwo omwe akufuna kunenepa osapeza mimba, chinsinsi chake ndikulemera kudzera kukulitsa minofu. Pachifukwa ichi, ndikofunikira kuchita zolimbitsa thupi zomwe zimapangitsa khama komanso kuvala minofu, monga kuphunzitsira kunenepa ndi crossfit, kuphatikiza pakudya zakudya zokhala ndi mapuloteni ambiri, monga nyama ndi mazira.

Kuphatikiza apo, nthawi zina kungakhale kofunikira kugwiritsa ntchito zowonjezera mavitamini kuti ziwonjezere kukondoweza kwa hypertrophy ndikufulumizitsa kuchira kwa minofu mutatha kuchita masewera olimbitsa thupi.

Zakudya ziyenera kukhala bwanji

Pofuna kunenepa popanda kukhala ndi mimba, chakudyacho chiyenera kutengera zakudya zachilengedwe komanso zatsopano, monga chimanga, zipatso ndi ndiwo zamasamba. Kuphatikiza apo, iyeneranso kukhala ndi mapuloteni ambiri, monga nyama, mazira, nsomba, nkhuku, tchizi ndi yogati wachilengedwe, komanso mafuta ochuluka monga mtedza, mtedza, maolivi ndi mbewu. Zakudya izi zidzakuthandizani kuti muchepetse minofu ndikukulitsa chidwi cha hypertrophy.

Mfundo ina yofunika ndi kupewa zakudya zokhala ndi shuga ndi ufa wochuluka, monga makeke, mikate yoyera, makeke, maswiti, zokhwasula-khwasula ndi zopangira zinthu. Zakudya izi zimakhala ndi kalori yambiri ndipo zimathandizira kupanga mafuta. Onani mndandanda wathunthu kuti mukhale ndi minofu yambiri.

Onani kuchuluka kwa mapaundi omwe muyenera kugwiritsa ntchito powerengetsera awa:

Chiwerengero ichi sichiyenera ana, amayi apakati, okalamba ndi othamanga.

Nthawi yogwiritsa ntchito zowonjezera

Mavitamini omwe amakuthandizani kuti mukhale ndi minofu ayenera kugwiritsidwa ntchito ngati kudya kwa mapuloteni pakudya sikokwanira kapena zikavuta kupeza kuchuluka kwa mapuloteni pakudya masana, makamaka kwa anthu omwe amakhala nthawi yayitali kunja. .

Kuphatikiza pa zowonjezera zomanga thupi, zowonjezera monga creatine, BCAA ndi caffeine zitha kugwiritsidwanso ntchito, zomwe zimakupangitsani kukhala okonzekera maphunziro ndikuwonjezera mphamvu yamafuta mu minofu yanu. Onani zowonjezera 10 kuti mupeze misa.

Zochita zabwino kwambiri ndi ziti

Zochita zabwino kwambiri zolimbitsa thupi ndizolimbitsa thupi komanso zopingasa, chifukwa zimafunikira zolimbikitsira zochulukirapo, momwe minofu imafunikira kuthandizira kulemera kwakukulu kuposa momwe zimakhalira. Katundu wochulukirapo amalimbikitsa minofu kukula kuti athe kuchita zochitikazo mosavuta, ndipo mwanjira imeneyi hypertrophy imapezeka.

Kuchita masewera olimbitsa thupi ndikofunikira kuti muchepetse popanda kukhala ndi mimba, ndipo muyenera kuchita pafupifupi ola limodzi, makamaka tsiku lililonse. Komabe, ndikofunikira kupumula kwa tsiku limodzi kapena awiri mutagwira ntchito ndi gulu la minofu kuti mupeze bwino. Onani machitidwe abwino kwambiri kuti mukhale ndi minofu.

Onerani vidiyo ili m'munsiyi kuti muwone maupangiri enanso kuchokera kwa katswiri wazakudya kuti tikhale athanzi.