Maitiro ekuita bulking yakachena uye yakasviba

Zvemukati

• Kugadzira
• 1. Kuchenesa kuchenesa
• 2. Bulking yakasviba
• Bulking uye kucheka

Bulking chiitiko chinoshandiswa nevanhu vazhinji vanotora chikamu mumakwikwi ekuvaka muviri uye vatambi vepamusoro-soro uye avo vane chinangwa chekuwana huremu kuti vagadzire tsandanyama, kutorwa senge chikamu chekutanga chehypertrophy. Semhedzisiro yehuremu uhwu, pane chikonzero, saka, chekurasikirwa nekushandura huremu hwakawandisa hunowanikwa kuita mhasuru, ino nguva ichinzi kucheka. Nekudaro, kubhowa uye kucheka inzira dzine chinangwa chekupedzisira kurema, nekuda kwekuwana mhasuru, uye kurasikirwa kwemafuta.

Kunyangwe kukwikwidza kuchiitwa zvakanyanya nevanovaka muviri nechinangwa chekupedzisira chekuwana mhasuru yakawanda uye tsananguro huru, inogona kuitwawo nevanhu vanoenda kunzvimbo yekurovedza muviri uye vanoda hypertrophy, uye zvinokurudzirwa kuti vatevedze nhungamiro yemunhu anoita zvekudya kuitira kuti chirongwa chekudya chive chakaringana, pamwe nemurairidzi kuitira kuti iko kudzidziswa kuitwewo zvinoenderana nechinangwa uye kuitira kuti mafuta awane asina kukwirira zvakanyanya panguva yekubvongodza.

Kugadzira

Bulking inowanzoitwa mu off-mwaka yemakwikwi, ndokuti, kana vavaki vemuviri vasiri mumakwikwi mwaka uye, nekuda kweizvozvo, vanogona kuwana huremu pasina kunetsekana kukuru. Nekudaro, kuti kubhowa kuitwe nemazvo uye kuti huremu huitike nenzira ine hutano, zvakakosha kutevedzera mimwe mirau kubva kune anoona nezvehutano se:

• Shandisa makoriyori akawanda kupfuura aunoshandisa, sezvo icho chikuru chinangwa chiri chekuwedzera huremu, saka zvinokurudzirwa kuteedzera yakakwira koriori chikafu, nekuwedzera kudyiwa kwemakabohydrate, mapuroteni uye mafuta ane hutano.
• Bulking yenguva yakaratidzirwa neyehutano, Izvi zvinodaro nekuti kana shoma kana yakawanda nguva yakashandiswa pane yakaratidzwa, panogona kusave neanodiwa mhasuru yemahara kuwana mushure menguva yekucheka;
• Kuitisa kudzidziswa uchitungamirirwa nehunyanzvi hwepanyama, iyo inofanirwa kuratidza kudzidziswa zvinoenderana nechinangwa chemunhu uye nguva yaari kupfuura nayo, zvichiratidzwa panguva ino kuzadzikiswa kwezviitiko zvemuviri zvakanyanya, senge HIIT, semuenzaniso, kwemaminetsi gumi nemashanu.

Zvakajairika kuti sezvo huremu hunowanikwa, kune zvakare kuwedzera kwehuwandu hwemafuta mumuviri, uye nekudaro, kuperekedzwa kweanovaka muviri uye wezvepanyama kudzidza kwakakosha kuti ave nechokwadi chekuti kuwanda kwemafuta kuri kushoma panguva ino. uye kuti nguva yekucheka ibudirire.

Kune mairi maviri makuru ekudhirowa mazano ayo anofanirwa kukurukurwa nemurairidzi uye wezvehutano, anoti:

1. Kuchenesa kuchenesa

Kuchenesa kuchenesa ndiyo imwe iyo munhu anonetsekana nezvaari kudya, achipa chishuwo kune chikafu chine hutano uye chinoshanda, kunyangwe huwandu hwe macalorie akaiswa hwakakura kupfuura zvaakajaira kana izvo zvinoshandiswa zuva nezuva. Mune mhando iyi yekukwikwidza zvakakosha kutevedzera nyanzvi yezvokudya, sezvo nenzira iyi zvinokwanisika kuti chirongwa chekudya chinoratidzwa maererano nehunhu uye chinangwa chemunhu, kuwedzera kune icho icho mafuta anowana akaderera.

Uye zvakare, wezvehutano anokwanisa kuratidza kushandiswa kwezvinowedzera zvekudya kana mishonga iyo munhu anogona kushandisa kuti akwanise kubhowa uye kufarira danho rinotevera rehypertrophy, iri kucheka. Mune irworwu rudzi rwekuhwadzira kuwana muhasha yemhasuru inoitika nenzira ine hutano uye nenzira inononoka uye zvishoma nezvishoma, zvisinei, chikafu chinonyanya kurambidzwa uye chinogona kudhura.

2. Bulking yakasviba

Mune yakasviba bulking hapana kunyanya kunetsekana mune izvo zvinodyiwa zuva nezuva, nekudyiwa kukuru kwemakabohydrate nemafuta asina hutano, izvo zvinotungamira mukuwedzera kwete mukurema chete asiwo mumafuta.

Kunyangwe isina hutano uye nzira yekucheka ichinonoka, iko kuwana mumhasuru mhasuru kuri kukurumidza, uye zano iri rinonyanya kushandiswa nevatambi.

Bulking uye kucheka

Kuburitsa kunoenderana nemaitiro anotangira kucheka, kureva kuti, munguva yekubvongodza munhu anoshandisa macalorie akawanda kupfuura izvo zvaanoshandisa, nekuti chinangwa ndechekuwana huremu hwekugadzira mhasuru, uye, kana asvika pachinangwa, anoenderera iyo yekucheka nguva, inoenderana nenguva iyo iyo kudya kunonyanya kurambidzwa uye kurovedza muviri kwakanyanya zvakanyanya nechinangwa chekurasikirwa nemafuta uye kuwana tsandanyama tsananguro.

Kuburitsa uye kucheka inzira dzinogamuchirwa pamwechete uye dzinofanirwa kuitwa pasi pekutungamira kwehutano kuitira kuti vawane mabhenefiti anotarisirwa, ayo ari kuwana musimba musimba, hypertrophy uye kupisa mafuta. Uye zvakare, nekukweva uye kucheka zvinokwanisika kuwana yakakura vascularity, iyo inokosheswa mumakwikwi ekuvaka muviri, uye kuwanda kwakanyanya kweGH kutenderera muropa, inova hormone yekukura uye inoenderanawo nekuwana kwemhasuru.

Nzwisisa kuti chii kucheka uye kuti kunoitwa sei.