Sports Zakudya chifukwa novice lapansi. Muyezo wa zakudya masewera

Makamaka, othamanga ndi chidwi zakudya zamasewera oyamba. Mawu monga masewera ndi zakudya, sangasankhe maganizo abwino, koma kodi kali kuseri mawu? Ngakhale kuti ndithu nthawi yaitali padziko lonse azindikira kuti mtundu uwu wa kukondoweza, koma pali anthu ena kuti ambiri owona za zodabwitsazi. Zikuonekeratu kuti mawu amenewa zimadza basi anthu amene alibe mfundo zokwanira ndi zina mwachionekere kutali chifukwa kuti ayambe kulandira masewera zakudya.

Sports Zakudya - Ndi chiyani icho?

Iwo ayenera yomweyo kuthetsa onse a nthano za izo ndi kulengeza kamodzi kwa nthawi zonse kuti zakudya kanthu masewera alibe doping kapena mankhwala, ngakhale kwambiri kuti umagwirira iliyonse. Ichi ndi chifukwa kukayankha zipangizo organic kapena zachilengedwe yaiwisi.

Sports zakudya kwa oyamba - izi ndi zambiri zakudya omwe analandira kuyamika processing zina zamakono, pogwiritsa ntchito mankhwala achilengedwe chiyambi achilengedwe.

Pakuti ndi amene muyenera kuchita masewera zakudya

Pofuna kusankha chimene chimafuna masewera zakudya woyamba, muyenera kusankha, chifukwa moyo wamba ndi yosiyana ndi masewera. Munthu waganiza kuwoloka mzere, msewu pobwerera ali ayi, popeza ndiye zotsatira zake osati chikwaniritsidwa. Kuti monyadira kuvala mutu wa opambana, muyenera kupanga wambirimbiri khama.

Mwachibadwa, kusintha kwambiri padziko lonse zidzakhudza izo zakudya, chifukwa chinsinsi bwino. Chifukwa cha ichi, mu malo oyamba mphamvu kwathunthu palokha, ndipo dziko lonse masewera makampani wonse.

Zifukwa ntchito

Tsatirani funso lokhudza zimene masewera zakudya zofunika oyamba, inu athanso zindikirani kuti cholinga chachikulu choperekera wothamanga ndi zonse zofunika mchere, mavitamini ndi zakudya kuti akusowa chifukwa cha tamaliza maphunziro. Koma ena anganene kuti zinthu zonse zofunikira zilipo mwachindunji kwa chakudya chimene munthu amadya tsiku lililonse, koma Ndipotu, zotsatira chomwecho ndi chodziwikiratu kuti apambane kufika pa zifukwa zotsatirazi:

1. thupi sangathe kuyamwa ndalamazo chakudya kuti osachepera 3000, kenako 6000 kcal patsiku. Komabe, mankhwala ena sitingapeze odzipereka pa 100%, ndi masewera zakudya zikusonyeza maganizo zakudya mosavuta zidyeke, yomwe ndi mavitamini zonse zofunika, koma musati zimamuchulukira thupi.
2. Pali ena mndandanda yeniyeni zakudya kuti muli zigawo zikuluzikulu zofunika wothamanga, koma chifukwa chakuti ali mu mawonekedwe zosayenera kwa maseŵero, m'pofunika yomweyo kugula ya zakudya zamasewera oyamba. Mwachitsanzo, whey mapuloteni ndi creatine.
3. Ndiyamika zakudya masewera angathandize kwambiri kuonetsetsa ndalama zawo ndalama izi, chifukwa masewera zakudya umakhala wambirimbiri ndowe.
4. opanga onse amene kubala mankhwala amenewa, makamaka alemere zigawo zawo mwapadera kuti kupanga zowonjezera onse m'mimba mofulumira kwambiri.
5. Sports zakudya ali pafupifupi mulibe mafuta, kotero mankhwala adzakhala zogwirizana ndi anthu amene ali ndi mavuto ndi kukhala onenepa kwambiri.

Choncho, masewera zakudya kwa oyamba adzatha kudzapeza ntchito ndi dzuwa. Koma si koyenera wokakamiza mankhwala a ziyembekezo mkulu, chifukwa si limathetseratu vuto lina lililonse. Ndi mankhwala, inu mukhoza ndiziwonjezera chakudya chanu, koma si kwathunthu m'malo. Ndi ntchito yake ndi olondola a akhoza kumathandiza kuti iyende bwino masewera.

Sports Zakudya kwa bodybuilders novice

Dziwani kuti masewera onse mphamvu Cholinga patsogolo mawonekedwe ndi kumanga minofu misa, amafuna zakudya zapadera ndi mosamala chitukuko. N'chifukwa chake ojambula (novices ndi akatswiri) Nkofunika kuti zakudya masewera.

akatundu olemera ayenera kukhala limodzi ndi kuchira apamwamba zotheka. Akatswiri a zakudya amene amachitira othamanga, nenani kuti kukula tizikakhala ndi chitukuko cha minofu pa kilogalamu ya kulemera kwa thupi ayenera kudyedwa pafupifupi 2-4 ga mapuloteni. Ndiyamika kuwerengetsera yosavuta masamu, aliyense adzatha kuwerengera ndalama tsiku mapuloteni, zomwe zizigwirizana ndi kulemera kwake. Pambuyo kuti kudzakhala kotheka kuti amvetsetse chimene chili kuchuluka kwa chakudya patsiku sangathe kulandira. Zimenezi unkagwiritsidwa osati mapuloteni, komanso zipangizo zina zofunika.

Choncho, masewera chakudya bodybuilders ndi powerlifters n'kofunika.

Muyezo wa zakudya masewera

Ndipotu, muyenela kuzindikira kuti pali chiwerengero ndithu zowonjezera osiyanasiyana angathandizire ena kuposa ena, koma amawasonyeza mosiyanasiyana, onsewo zofunika maseŵero. Pakuti ichi ndi ankasowa masewera mphamvu mlingo, zomwe zikuphatikizapo zigawo izi:

- Mapuloteni ndi zikuluzikulu ndi zothandiza kwambiri zovuta zomwe n'kofunika omanga minofu, zimatengera, ndithudi, mbuto ikulu mu zakudya wothamanga aliyense. zowonjezera amenewa achuluka zogwirizana zaka 10 zapitazo ndipo zinatchuka ake mofulumira kwambiri chifukwa kuloŵerera yomweyo. Mtsogoleri pakati mankhwala ndi ISO kutengeka mtheradi Zakudya, amene ndi wapadera chifukwa cha chilinganizo ake, zomwe zikuphatikizapo colostrum, amene ingested ndi mkaka mayi ndi kutithandiza kuonjezera ndi kulimbikitsa chitetezo cha m'thupi.

- malo Chachiwiri molimba amatenga creatine. Pankhani mankhwala yogwira, ndi mtundu wa mafuta akulu chidule, m'pamenenso alowa m'thupi, minofu kukhala wowawa. Choncho, maphunziro ogwira, alinso irreplaceable. Mwa njira, mu M'zaka zaposachedwapa chikuonekera mu njira ya kafukufuku kuti creatine zowonjezera anali zambiri zothandiza kwambiri kuposa kuyembekezera. N'chifukwa chake zili m'gulu lonse la masewera zakudya zowonjezera. Mwa zinthu zabwino masewera mphamvu Tingaone Mesomorph APS, amene anali wakwanitsa kusonkhanitsa mu njira zamakono zonse wapadera.

- BCAA (nthambi unyolo kwa amino zidulo) kwakukulukulu ankadya pa zolimbitsa thupi ndi maphunziro Choncho, amafuna m'malo. Ndi chifukwa cha BCAAs uyu ali otchuka komanso kufunika chifukwa cha ntchito zawo irreplaceable. Mwa njira, iwo ali mbali yofunika zochita mapuloteni mu minofu. Choncho, chotsatira nkhani. The kampani akadakwanitsira Zakudya anamasulidwa BCAA 5000 ufa, zimene zatsalira wotchuka kwambiri chifukwa sitili wa soya wolemera, Instant kuloŵerera. Angagwiritsidwenso anagula mu makapisozi, umene uli yabwino ndithu.

- kufufuza mchere ndi mavitamini komanso ndi zofunika kwambiri, chifukwa aliyense wothamanga amadziwa kuti uziyenda yosalala thupi chingapezeke kokha ndi thandizo la zakudya zofunika ndi zimalimbikitsa. Mtsogoleri chomwecho akadakwanitsira Zakudya umabala wapadera multimineral ndi multivitamin zovuta otchedwa Opti-amuna, omwe akuwonetsa zotsatira zabwino kwambiri chifukwa cha ndende mkulu.

- Kuonda mu nthawi ya wothamanga zofunika kuyanika minofu ndi kulimbana maselo mafuta. The mankhwala amphamvu kwambiri mzere uwu umatchedwa Lipo 6 Black Nutrex, kuti amagwiritsa luso multiphase ndipo si yaitali kokha, komanso zotsatira mwamsanga.

- Zakudya zowonjezera, amene kusiyana ndi digestibility awo pazipita - Creatine. Iwo adakula kuchuluka kwa chakudya, mapuloteni ndi zinthu zina zofunika. Misa Mmene utasintha San NEW ndi mtsogoleri chosatsutsika, amene analengedwa kuti Akatswiri chifukwa chilinganizo yake yapadera n'zosavuta kukhala misa zawo.

- athe kubereka boosters ndi chiwerengero cha yogwira zosakaniza, ntchito yaikulu imene imakhala kupanga testosterone. zomangira ali osavomerezeka chifukwa anthu osakwana zaka 22, chifukwa kutchulidwa zotsatira anabolic. Koma stimulant wamphamvu, ndiye kusankha zoona, chifukwa HyperTEST olamulira Labs, izo nthawi esitirojeni ndi kuonjezera minofu anabolism.

Kutchuka kwa mankhwala ndi chifukwa rationality ake ndi dzuwa. Panopa pali mankhwala osiyanasiyana kuti aliyense wothamanga amasankha okha payekha. Efficacy thanzi masewera kudzayesedwa zochokera mlingo taxonomy ndi kaphatikizidwe ndi mankhwala ena ndi zakudya. Musaiwale za quality, umene Mlengi ayenera kutenga udindo, zikhale masewera zakudya ndi zimfundo kapena zolinga zina.

Vuto masewera zakudya: Choonadi kapena Zonama

Zikuoneka kuti mtsutso wa sichidzatha. Vuto imene ingathandize masewera zakudya kwa mafupa, ungagwiritsidwe yekha kukachitika kuti ntchito yake idzakhala lolakwika ndi kulamulira, ndipo nthawi zina onse ndi monga mawu a anthu okayikira amene alibe zinachitikira kapenanso kudziwa kulandira mankhwala amenewa.

Chirichonse ndi wachibale, ndi njira stardom ladzala ndi zolakwika. Tikwaniritse zotsatira akatswiri zimatheka ndi kuphunzira zonse za chamoyo ndi kusankha pulogalamu phwando iye. M'pofunikanso kukumbukira kuti apamwamba masewera zakudya, amene amapangidwa ndi atsogoleri anazindikira ndi akatswiri, amathandizadi ndipo amathandiza kukwaniritsa chimene mukufuna.

Modern masewera makampani kuzichita malamulo atsopano mu mitundu mphamvu, kotero othamanga kuti zikugwira powerlifting ndi nthawi yambiri basi kuwatsatira.

wothamanga Zakudya

Mwachibadwa, masewera kadyedwe kwambiri intersects ndi zakudya mpikisanowo, chifukwa yekha dokotala adzakhala kufotokoza mfundo zonse za mmene masewera zakudya si kwa moyo wa thanzi lawo. Izi zachitika pa maziko a kuyenderako, ndipo ngati n'koyenera, zina magazi ndi mkodzo mayesero banal. Ngakhale kuti masewera zakudya - ndi mankhwala a Akatswiri osati, chitukuko cha zovuta ndi thupi lanu zonse ayenera kusonya kwa katswiri thandizo. Inde, katundu aliyense amatanthauza zakudya zina, zimene zingakuthandizeni osati iyende komanso zingakhale zovulaza thanzi, kotero muyenera mosamala kwambiri kutenga masewera zakudya. Kodi ndi bwino kusankha, tiyenera nthawi yomweyo kadyedwe.

N'chifukwa chiyani tiyenera zakudya izi mu zakudya masewera

Creatine - kumawonjezera kukula kwa mphamvu.

amino zidulo - mapuloteni ndi lamamatira. Nkofunika kuti wothamanga akupeza uthunthu wonse wa kwa amino zidulo n'kofunika.

Creatine - ndi zowonjezera zakudya zimene zimalimbikitsa kukula kwa zamkati youma. The Gawo ndi mapuloteni ndi chakudya.

Mapuloteni - kuthandiza kuwotcha mafuta owonjezera ndi kuonjezera thupi. The chigawo chachikulu ndi mapuloteni - zofunika zomangila wa chamoyo.

kuwonda - monga momwe tikuonera bwino dzina lokha, kuthandiza kugwetsa mafuta ndi kufulumizitsa kagayidwe.

Mphamvu - kukhala mkulu mlingo wa mphamvu chifukwa zili fructose ndi sucrose maphunziro.

Multipeki - ndi womveka wa mankhwala, amene muli zambiri zowonjezera masewera.

Tikumbukenso kuti aliyense wa zinthu zimenezi ndi zofunika zigawo zikuluzikulu Integrated thanzi masewera.

Zinthu zazikulu za ogwira masewera zakudya

Musanayambe masewera zakudya, m'pofunika kumvetsa mfundo zingapo:

• The zakudya ayenera kukhala wapadera ndi cholinga ndi kadyedwe kapena dokotala.
• Ayenera kugwiritsidwa ntchito mankhwala amene amathandiza kuti kukula.
• Kudya pang'ono.
• Zonse thupi.
• Zovuta phwando masewera zakudya ndi wopanda khalidwe.

Ndi novice akhoza kupeza zotsatira m'tsogolo, amene ali woyenera akatswiri, muyenera kusankha mankhwala kuti ndinu woyenera akatswiri. Katundu ayenera setifiketi ndipo analimbikitsa ndi akatswiri aphunzitsi akatswiri.

Amphamvu ndi wokongola thupi zisonyeza kuti muli ndi chifuniro amphamvu ndi mzimu wolimba. Ndiyamika maphunziro tsiku, mukhoza maziko olimba osati kwa ntchito yake zamasewera, komanso thanzi labwino, kumene masewera zakudya adzatumikira monga mfundo maziko.

Kodi kusankha kuyamba

Nkofunika kukumbukira kuti yekha pamodzi ndi ena onse, kuchita masewera olimbitsa thupi ndi chakudya chopatsa thanzi angathe kumwedwa, ndi masewera zakudya. Malangizo kwa Oyamba ndi akatswiri osiyanasiyana ali motere. Muyenera kuyamba kutenga wabwino mapuloteni, mchere ndi vitamini zovuta. Chiyambi cha maphunziro kudzayesedwa minofu mwachilungamo mofulumira phindu, ndipo sadzafunika kutanthauza zina zapadera. Koma mwamsanga basi monga njira pang'onopang'ono, ndalama kale kuyamba kutsatira maofesi wapadera. Kumbukirani kuti masewera zakudya kwa oyamba ayenera wapangidwa osachepera zina zosiyanasiyana.

Choncho, n'kofunika kuti novice wothamanga mosamalitsa ndondomeko ya ndandanda wa maphunziro pa chaka, pamodzi ndi chakudya achilengedwe (oyenera). Pankhaniyi, zakudya masewera ayenera anayambitsa pang'onopang'ono, kuyambira ndi mavitamini chabe kuthandiza thupi, ndiyeno pang'onopang'ono kuloza ku maofesi mapuloteni.

Koma akazi (malinga Eugene Izidorovoy - mphunzitsi munthu, MS), masewera zakudya akazi oyamba ayenera muli wambirimbiri Guarana ndi L-carotene. Pamodzi iwo angathe kupereka mphamvu zambiri ndi kuwotcha mafuta mwamsanga. Awa ndi zigawo zikuluzikulu zimene ayenera Choncho kulankhula ndi zina zina.