Pulogalamu kukonzekera misa akulembedwa

TV akhoza kuwerenga ndi amaipidwa workouts osiyana kupeza minofu Taphunzira. Komabe, si onse tcheru zokwanira zakudya malire pa maphunziro. Ndicho, zingakhale "olondola" thupi lake. The mulingo woyenera chiwerengero cha makalasi ayenera kukhala nthawi zitatu sabata, ndipo kufunika kwa kudya bwino tsiku lililonse.

Anapereka pulogalamu maphunziro kwa m'ndandanda wa kulemera zingaoneke munthu yosasangalatsa, kuyambira mfundo zofunika ntchito - kumatchula pa m'zinthu nthaŵi. Ubwino wake ndi khola pang'onopang'ono kuwonjezeka mphamvu ndi minofu misa (ndi changu chokwanira - kwa mwezi umodzi kg). Komanso, izi pulogalamuyi ndi zina zinachitikira maphunziro amenewa si pasanathe mwezi umodzi ndi theka, n'zotheka kuphunzitsa kwa miyezi sikisi mosalekeza. Mphamvu ya mapulogalamu ena anataya pambuyo miyezi iwiri yokha.

NKHANI ndi zolimbitsa thupi kulemera ali kusinthana kwa "zosavuta" masiku "zovuta". Ndi kuyamika njira imeneyi wapatsidwa nthawi yokwanira kumasuka magulu ena a minofu, ndi wothamanga adzakhala ndi zotsatira zodabwitsa.

Tsopano mwatsatanetsatane. kayendedwe ka pulogalamu kuchita masamu kwa masiku 16, omwe mwina ziwonjezeke kwa 18-20. Pakati pa maphunziro anapatsidwa lopumula, inu simungakhoze kuchita masiku awiri ngati kuli kofunika.

Pulogalamu kukonzekera akonzedwa kulemera ndi mphamvu kwambiri, choncho chakudya ndi zina ayenera kuperekedwa mokwanira. Akatswiri amalangiza kuwonjezera mankhwala testoterona zakudya apambane ndi Creatine (monga Tribulus ndi Ecdysten). Nthawi zina, chithandizo chabwino chingathe kukhala creatine, koma ndi phwando yake ndi mosamala. Zathu mapuloteni zakudya m'pofunika kuwonjezera ufa mapuloteni, koma wabwino. Iwo akhoza kugwiritsidwa ntchito ndi chakudya ndi pakati chakudya. Tikumbukenso kuti, ngakhale zakudya mkulu calorie, pulogalamu maphunziro yosankha misa adzachotsa mafuta osafunika.

Choncho lingalirani dongosolo la zakudya ndi zinthu zolimbitsa thupi. Zakudya za chimodzimodzi masiku onse a sabata, inu mukhoza kusintha masamba ndi zipatso pamodzi. Koma workouts zosiyana Chrixitu.

Chakudya ayenera kuyamba ndi chakudya munali mazira (3 ma PC.), Ndi awiri ang'onoang'ono masikono teaspoons kupanikizana, nthochi (1-2 ma PC.), Ndipo kwa amino zidulo (2 makapisozi), mavitamini ndi mchere.

Chakudya tichipeza yophika nkhuku m'mawere nyama (160 g.) Kapena mapuloteni khosi (30 ml), tomato awiri, zidutswa za tchizi otsika-mafuta ndi awiri magawo mkate (makamaka wakuda).

Nkhomaliro, muyenera kudya yophika nkhuku m'mawere fillet (160 GR.), A mbale ya mpunga, magalamu 300 burokoli ndi makapisozi awiri kwa amino acid.

Ola pamaso kulimbitsa thupi ndi yabwino kudya magalamu 300 gainer, ndi mphindi makumi awiri - kutumikira limodzi la creatine.

Pambuyo theka la ola pambuyo sukulu kumwa mapuloteni kapena makapisozi atatu kwa amino acid.

Chakudya, ndi bwino kudya magalamu 250 nyemba yophika, nsomba yophika ndi yophika kaloti.

Maphunziro Lolemba akuyamba ndi mphindi zisanu zochangamutsa. Zochita Komanso kuchitika motere:

1. Benchi ndodo mu malo yopingasa. Ntchitoyi akhoza m'malo zhimom dumbbell. Yambani ndi kuunika kulemera njira, kuchita mpaka 18 kubwereza. Pa maphunziro muyenera kubweretsa mwamphamvu mulingo woyenera kuphedwa - 6 reps kwa waika 4 ntchito kulemera pazipita.
2. Press bala pokhala pa makona a madigiri 45 (mphamvu mofanana mu chizolowezi choyamba).
3. Atayima potelani ndi barbell a.
4. Mapini ntchito dumbbells (zolimbitsa "nyundo").

The dongosolo lophunzitsira kwa m'ndandanda wa m'zofalitsira mudzangokhala cha Zochita zotsatirazi:

1. zochangamutsa
2. Deadlift. Ndi zofunika kuchita kuyang'aniridwa ndi mphunzitsi mogwirizana ndi kuvulala zotheka ngati yosayenera anachita.
3. Kukoka pa kapamwamba
4. Akulumikiza lamba ndi chipika m'munsi.
5. Benchi pa yopingasa benchi yopapatiza nsinga.

chiwerengero kukukhala ndi kubwereza ndi ngati Lolemba.

Maphunziro Lachisanu zikuphatikizapo kuika zotsatirazi zokambirana:

1. Konzekera.
2. Press ndodo ku chifuwa atakhala.
3. Bussing ataima ndi dumbbells mu dzanja.
4. Ndi barbell pa mapewa anu anyonyomala.
5. Flexion ndi kutambasuka miyendo pa ochitira masewera a.