He aha e ai mua aʻo? Nui paha ma ka pono kino ma mua aʻo

No kekahi mau pule, au pa i ka hale haʻuki, akā, mai eʻike i nā hualoaʻa ma ka palapala o ke kaupaonaʻana lilo? Ano, i ka pane i ka nīnau: "? He ahaʻai mua aʻo". He mea nui he ololi. I kēia mau lā mākou e hōʻike ana pehea eʻai pololei mua o ka workout e lilo aku ke kaupaonaʻana a me ka waiwai Muscle nuipa a.

ka manawa e

I ka pomaikai o ke aʻo ma 60-70% ke kaumaha ma muli o ka mana lako. Ua hiki ia i kekahi mau hola, e haawi i ka hale haʻuki a me ka hana i ka hoʻokō 'ana i nā lua, akā nō naʻe i loaʻa hiki hopena. Kēia kahua Ua kama'āina ia oe? Mea oe i mea ai mua o ka workout, nui hilinaʻi nui.

About kupono no kou kino, a me ka huina hoonui'ākau, e kamaʻilio pū mākou e pili ana i hope. I ka manawa, e hooholo i ka pono manawa no kaʻai. Kaʻia "mālama '-workout" aʻole i manaʻo' ia e pono e hoopau i kekahi mauʻai no 5 minuke mua ka papa. Mua, i ka wa a ka piha opu ke koikoi kino. ʻO ka lua, ka hoʻokō 'ana, e' ūlōlohi mai ana i ka digestion kaʻina. Ke kolu, belching i ikea, drowsiness a me ka manao o ka naau i loko o ka'ōpū.

Mea Pâʻani 'âlapa a me ka hola kumu i ka manao eʻai 2 hola mua ka papa. Kekahi mau keiki a me nā kaikamāhine makemake ole e ai i kekahi mea. Akā, ka mea e he nui kuhihewa. Aʻoʻia ma luna o ka nele'ōpū e ole e hoʻokō. A pau no ka mea, o ka nele o ke kupono kumu waiwai. Waha i ai ai ma mua me ka wa e haawiia'ku ai digestible a paʻa kūhohonu i ke kino me ka ikaika. Oe hiki wale i ka inu a me ka meaʻai māmā gainer uuku hapa o ka neoneo ka waiū.

He aha eʻai ai i mua o ka workout

Ke kanaka kino, hula haʻuki, nele carbohydrates. It E e hoʻohanaʻia e nāʻiʻo i hoʻokō '. A uuku hapa o ka kumuʻiʻo o ka papa kuhikuhiE kumu o ka'amino nāʻakika, i hana i mea lāʻau anabolic "pā kula." Like no ka momona, a laila ka mea, e ole e ma o ka mālama '-workout kuhikuhi kahua paʻa. Ka mea, 'ūlōlohi mai ana i ka metabolic keʻano o ka hanaʻana' ia i loko o ke kino. A mai haawi aku i ka momona carbohydrates a me nā polokina paka i loko o ke koko.

Calorie maʻiʻo a me ka leo o ka ai

He aha eʻai ai i mua o ka workout ke hoʻololi e hoomahuahua Muscle nuipa a? E kau ana o huahana i e ka mea like me ka meaʻike mau aina kakahiaka (awakea). Ke kumu nui mea mea i ke kino loaaʻi ka calories. mana hokii i e okoa i loko o kekahi kanaka. Kēia mea i loko o ka mooolelo kumumea like me na makahiki, a me ka hoohanau kino type kanaka.

Ke paipai caloricʻai ana ma mua hoʻokō ':

• no na kanaka - 300 kcal;
• no ka wahine - 200 calories.

Nui eiiiiiaiou o kaʻai

Ma ka unuhi aku la ia i kekahiʻai paha ka ai'ōnaehana hoike no nā polokina, i ka momona, a me nā carbohydrates. He aha eʻai ai i mua o ka workout? Pehea la ka nui? Kēia 'oe e aʻo pono manawa.

carbohydrates

Oe makemake e hanaʻana? A laila, e pono e hoʻopau 40-70 nā huna o kali carbohydrates. Ka mea, i kapaʻia ai, no o ka mea haʻahaʻa uku o ka splitting i loko o monosaccharides. No ka mea kino o ka pono kumu o ka ikehu. A me ka safest. Inā he mau o ka hola mua o kou workoutʻoe eʻai ai i pihaʻi me eiiieaen carbohydrates, oe, e kiʻi i ka oihana o ka vivacity no kekahi mau hola. He kēia e pono no ka mālama nui aʻo.

Products me ka haʻahaʻa carbohydrate maʻiʻo (10 a hiki i 40 g. No 100 g. Huahana):

• i nā hua waina a me ka hua'ōhiʻa;
• beets a me ka uala;
• ka hua wai (me kekahi mea hoʻonui);
• me ka waiū ka bata.

Ma ka lau, peas, ka pī a me ka rai berena mea 40-60 g. Carbohydrates (100 g). A ka luna ma luna o ka maʻiʻo o kēia mau waiwai i kiliala, raiki, buckwheat, oatmeal, a me nā kiliala.

nā polokina

Iloko o aʻo i ka nāʻiʻo tighten a me ka hoomahuahua i ka nui. No ke ole ka lāʻau anabolic moku'āina ka mea, he mea e pono ai i ka hoʻohana 'ana nā polokina. Lakou, ma ka huli, aia no iloko olaila'amino nāʻakika - waiwai komo i loko o ke kaʻina hana o ka? Aeiino? A kūkulu o ka Muscle olona.

kumu o ke kumuʻiʻo i ka penei huahana.

• E eiooaa? Ka waiū, ka waiu, me ka waiū a me ka hua.
• Tureke, Oie ai, moa.
• Leanʻiʻo puaʻa, pipi a me ka veal.
• Salami, moʻa sausage.
• Trout.

Perʻaiʻoe eʻai i hou aku 20-30 nā huna o ke kumuʻiʻo.

kona kaikea a

pono e noho nā polokina, a carbohydrates ole wale i kaʻai o ka 'âlapa. Me ka momona, nui, hiki ole ke hana. Akā, ua 'aʻole i manaʻo' oe i ka ai kiʻekiʻe-calorie ai. Mākou e hoihoi i kaʻai i ka momona,. Ka mea, e ole i kekahi 'ino i ka huahelu, a e ole emi i ka laulā o ka workout. Maikaʻiʻoliva, a flaxseed kaʻaila a me ka iʻa aila. Kēia mau māmala'ōlelo i loko o nā huahana polyunsaturated momoma nāʻakika (me ka Omega-3).

"He aha eʻai mua o ka workout?" - mea ole ka mea wale pukana e pili kanaka hoʻoili i loko o haʻuki. Inu? Eia pono e mahaloia no hoi. Wai ka loa nō hoʻi e ke kanaka kino. A maopopo 'âlapa. Kela la i keia kūmau - 2 nā lika o ka wai (me ke kinoea).

Ma hoʻokō ', ua lilo ka hailona no fluids. No ia mea, ke kanaka paa, e hoʻopiha nō ia iā kona me ke koe. Over 1 hola mua aʻo wahine ke inu 0.5 nā lika o ka wai, a me na kanaka - 0,8 hano. 'Aʻole kekahi ke poʻoa inu, a me ka poe liilii, e hō mai noʻu.

Kekahi mea nui wahi - ka electrolyte a me ka electrolyte koena. I ka hoʻokō i aerobic hoounauna lilo he nui nui o nā minelala hao. E hoihoi electrolytes e e mālama '-workout inu i kekahi wahi liu hou ai ka wai.

He aha e pono ai no ka lākou o ka Muscle nuipa a

KE ake nei au, e like kou kino a lilo iho la ia laholio a me ke ola? A laila, e pono anaerobic hoounauna alapine (frequency) 2-3 manawa o ka pule. He aha eʻai ai i mua o ka workout? E hoihoi hoʻololi kemikala a me ka Muscle olona, pono lohi carbohydrates a me nā polokina.

Hapalua o ka hola mua o ka hoʻomaka 'ana o ka papa, e hiki ai:

• kekahi hua (e laʻa me, ohia a me na ohia);
• E'ō'ū paha hua me ka haʻahaʻa glycemic inideka (strawberries, eleele a me ka ulaula currant a me na mea e ae);
• holoi ia a pau kumuʻiʻo inu, kaʻoi loa lāʻau lapaʻau (hoʻomaikaʻiʻana iā ia, koke aponoia ka meaʻai ma ke kino, a lilo ia i kumu o ka ikehu); nui o ka mea inu pōpilikia like penei: 0.22 ml no 1 kg kino ke kaumaha.

Hoʻokō 'ia no ke kaupaona lilo ana

Ke kumu o ke kipa i ka hale haʻuki o ke kaupaonaʻana me keia poho? Oe Pono aerobic hoounauna. Kekahi rula pono e malama i ka paka hiki hualoaʻa: calorie hokii, pono e oi aku ma mua o kā lākou hokii. Akā, i kēia aʻole i manaʻo 'ia oe e ole ai ma mua o ka workout. He aha e hanaʻi poe akamai i like me ka paipai?

E like me ka Muscle 'ia paha, e loaʻa, e ai no 2 hola ma mua o ka hoʻomaka' ana o ka papa. Akā, no ka nui o nā carbohydrates a me nā polokina e e okoa. Ka mea, Pono e hoʻopau emi mai i mea e pale aku i ka muli o ka oi glycogen i loko o nā nāʻiʻo. ʻO kaʻoi loa ka nui o ka kumuʻiʻo - 10-15 nā huna, a me carbohydrates - 15-20, ka Mai i hele ma o aku o ia.

Inā 'aʻole' oe e hele ma mua o ka workout, e hiki ole ke hana i ka hoʻokō 'ana i ka pinepine' koi 'ia e kuni i ka mea momona. Loa hearty aina kakahiaka (awakea) koke ma mua aʻo no hoi e ole waiwai. No ka mea, i ke kino, e hoolilo i ka ikaika o ka ai, e makemake ana ia ma mua o loa momona.

No kekahi mau hola ma mua me ka mea e pono ia e ka ai me ka haku mele 'ana penei:

• 15 g. Carbohydrates a me 12 g. Kumuʻiʻo - no na kanaka;
• 10 g. Carbohydrates a me 7 g. Kumuʻiʻo - no ka wahine.

Oia i kaʻai, e i ikehu, i mea nui e malama i ka pinepine 'i ka hoʻomaka o ka papa. Keia ike i kekahi hola kanaka aʻo. A mau minuke ma hope o ka kino, e huki ikehu mai ka momona me ke koe, i ka huli hele aku ai a hiki i ka emi i loko o ka buke o ka huahelu a me ke kaumaha me keia poho.

An hou stimulant kaumaha poho kaʻina hana hiki ia i ke kiaha o ka ikaika uliuli kī. Mākou e inu ia ka hapalua o ka hola mua aʻo. Eiiiiiaiou o keia me ka mea inu, ka paipai 'ana secretion o norepinephrine a me epinephrine. E like me ka hopena, na nāʻiʻo hoʻohana momona mai ka momona like 'wahie'.

papa ia huahana

Ano oe i mea e ai ai mua o ka workout. Ua koe, e helu i nā huahana i 'âlapa hoʻohana mea i pono. Mākou e kamaʻilio e pili ana i momomaʻai. Nā palapala i ke aʻo i: palai uala, donuts a me ka popo, momoma ai,? Inoaia a me kekahi e hoʻokēʻai ai.