Maitiro ekuwedzera huremu pasina kuwana dumbu

Zvemukati

• Kudya kwacho kunofanira sei
• Ona kuti mangani mapaundi iwe aunofanirwa kunge uri kushandisa inotevera karukureta:
• Nguva yekushandisa zvinowedzera
• Ndeapi akanyanya kurovedza muviri

Kune avo vanoda kuisa uremu vasina kuwana dumbu, zvakavanzika ndezvekuwedzera uremu kuburikidza nekuwana mhasuru. Kune izvi, zvakafanira kudzidzira kurovedza muviri kunokonzeresa kukuru uye kupfeka kwetsandanyama, senge kudzidziswa uremu uye crossfit, mukuwedzera pakuve nechikafu chakazara mumapuroteni, senge nyama nemazai.

Uye zvakare, mune dzimwe nguva zvinogona kuve zvakakosha kushandisa mapuroteni ekuwedzera kuwedzera kukurudzira kwehypertrophy uye nekukurumidza mhasuru kupora mushure mekuita kwemuviri.

Kudya kwacho kunofanira sei

Kuti uwane uremu pasina kuwana dumbu, chikafu chinofanira kunge chakavakirwa pane zvakasikwa uye zvitsva chikafu, senge zviyo, michero nemiriwo. Uye zvakare, inofanirwawo kunge iine hupfumi muprotein, senge nyama, mazai, hove, huku, cheeses uye yoghurt echisikigo, uye yakafuma mune zvakanaka mafuta senge nzungu, nzungu, maorivhi nembeu. Izvi zvekudya zvinobatsira kudzosera mhasuru uye kuwedzera kukurudzira kwe hypertrophy.

Imwe pfungwa yakakosha ndeyekudzivirira chikafu chakazara neshuga neupfu, zvakaita semakeke, chingwa chena, makuki, zviwitsi, zvinwiwa uye zvigadzirwa zveindasitiri. Idzi chikafu chine yakakwira caloric kusangana uye inomutsa kugadzirwa kwemafuta. Ona menyu yakazara kuti uwane mhasuru.

Ona kuti mangani mapaundi iwe aunofanirwa kunge uri kushandisa inotevera karukureta:

Calculator iyi haina kukodzera vana, vakadzi vane nhumbu, vakwegura nevatambi.

Nguva yekushandisa zvinowedzera

Mapuroteni-akapfuma anowedzera ayo anobatsira iwe kuwana mhasuru uremu anofanirwa kushandiswa kana kudya kweprotein kuburikidza nedhayeti hakuna kukwana kana kana zvichinetsa kusvika kuhuwandu hweprotein mukudya masikati, kunyanya kune vanhu vanopedza nguva yakawanda vari panze. .

Pamusoro pezvekuwedzera mapuroteni, zvinowedzerwa zvakadai semusiki, BCAA uye caffeine zvinogona kushandiswa, izvo zvinoita kuti uwedzere kugadzirira kudzidziswa uye kuwedzera simba rekuchengetedza mumhasuru dzako. Ona gumi zvinowedzera kuti uwane mashoma.

Ndeapi akanyanya kurovedza muviri

Iwo maekisesaizi akanyanya ekuwana huremu ndeyekuvaka muviri uye kuyambuka, sezvo ichida kukurudzirwa kwakanyanya, umo mhasuru inodikanwa kutsigira huremu hwakakura kupfuura zvahunowanzo kuita. Uyu mutoro wakawandisa unosimudzira mhasuru kuti ikure kuitira kuti ugone kudzidzira chiitiko ichi zviri nyore, uye nenzira iyi hypertrophy inowanikwa.

Chiitwa chemuviri chakakosha kuti uwane huremu usina kuwana dumbu, uye unofanirwa kudzidziswa kweinenge awa rimwe, kunyanya mazuva ese. Zvisinei, zvakakosha kutora zororo kwezuva kana maviri mushure mekushanda pamwe neboka remhasuru kubvumidza kupora kwakakodzera. Ona maekisesaizi akanyanya kuti uwane mhasuru.

Tarisa vhidhiyo pazasi uye uone mamwe matipi kubva kune wedu wezvehutano kuti uwane hutano.