Ka hānai'ana no ka ho'onohonoho he nui - ke kumu

He mea kaulana loa ke'ano Bodybuilding i kēia mau lā, akā,'a'ole i'ike nui ka po'e i ka pa'akikī o kēia ho'olālā. Loa'a kēia ma ke'ano he mea'ae'ole ia e ho'oka'awale iā mākou iho no ka ho'oku'u'ana i "hao", no ka mea, he mea nui nā mea'ē a'e ma'ane'i: ka'ai'ana, ka mālama'ana i ke aupuni, nā mana'o no'ono'o a me nā mea like. Ma kēia'atikala, e ho'ākāka nui aku mākou i ke'ano o ka'ai e pono ai no ka ho'onui'ana i ka hō'ili'ili'ana, a'o ke'ano hea kēia - e wehewehe mākou ma lalo nei.

Ka pahuhopu mea e kau aku i ka hū o ke kino kaumaha waiwai o ka 'âlapa me ka maʻamau pakeneka o ka Muscle nuipa a ma momona. 'O ia ho'i, i ka wā e maika'i ai ka 10 kilokika maika'i, ke kūkulu'ia he 6-7 kg o ka'i'o a he 3-4 kg wale nō ka momona. Ma hope o ka hō'ili'ili'ana i ka mass i makemake'ia, hele ka mea'awa'awa i ka lua o ka manawa - ho'oma'ama'a'ana,'o ia ka momona momona i 3-6%. Ka maloʻoʻana - i ka luna 'kaʻina hana, no ka mea, bodybuilders i, e haawi aku i ka hoʻokēʻai carbohydrates (ʻala), momoma ai a me ka punahele e inu. Akā na'e,'o ka manawa kēia e ho'oholo ai ka hopena i ka uku. Akā ho'i i ka mea'ai. No laila,'o ka'ai no ka waiwai waiwai nui he laulā, kūpono i nā mea pā'ani (hiki paha i kekahi mau mea i'ike'ia i nā ecto- a me nā endomorphs). Eia nā kumu nui o kēia ka'ina hana.

1. 'O kekahi o nā kumu ko'iko'i no ka ho'onui'ana i ka waihona nui he'ai li'ili'i - 5-6 mau manawa i ka lā. 'O kēia ka mea e'ae'ole e halihali i kāu'ōnaehana namu a ma ka manawa ho'okahi e'ae i ka hā'awi'ana i nā mea'ai i ke koko i nā lā a pau. Pono nā'āpana me kahi ki'eki'e o ka protein a me ka momona o ka'ōpi'a.
2. 'O nā'ōpona ka mea nui loa i ka'ai o kāu mea'ai, no ka mea, hā'awi lākou i ke kino me ka ikaika. Pono e 70% o ka nui o ka'ai i'ai'ia he'ai kalo ka nui. Eia nō na'e, pono e'ike'oe he pono'oe e'ai i nā'ōpona'akihi he nui ('o nā'ano kīnā), ma mua o ka wikiwiki (sweets), i ho'oulu'ia e ke kino i loko o nā waihona momona. Mai poina i nā hua me nā hua'ai, i waiwai nui i nā fiber nui, akā, e mālama lākou i 30%.
3. I ka ho'oemi'ana i ka nui o ka'ai'ana o nā'ōpona'ale'a wikiwiki, pono'oe e'ai i ka momona. No "mea pepehi weliweli" e paʻa kūhohonu loa i ka momona, (momoma meaʻono, mayonnaise, sausages a me ka mea e like). Akā,'a'ole e hiki ke ho'one'ene'e'ia mai ka'ai'ana, no ka mea hiki'ole ke ho'opilikia i ka mīkini. He mea pono ke'ai'ana i nā i'a (ka momona) a me ka hinu i'a. Hiki ke ho'ohana pono'ia nā'ōpona'ale'a. I ka loa a pau e pono manawa no kā lākou hana e ia i ka hopena o ka workout, ka wā e wehe i ka kumuʻiʻo-carbohydrate window.
4. Mai poina e pili ana i ke kahe inu. I ka manawa e lohi ai i ka nui o ka muscle, i ka manawa he nui nā hamo hana i ke kino, he hapa nui ka wai, no ka mea he mea pono no ke kahe'ana i nā hā'ina. Ho'ohana i 2.5-3 lita no ka lā o ka wai CLEAN (ke kī, mea inu a me ka lepo e helu'ole).
5. Hiki ke nānā like ka ho'ohālikelike like'ole penei:

• 'O ka helu o nā'ōpelu he 50-60%;
• 'O ka'enela waiwai i 30-35%;
• 'O ka momona he 10-20%.

'O kēia ke'ano e nānā ai ka'ai kūpono no ka waiwai nui. Eia naʻe, e makaala i ka mea, aohe pono mea hoʻopili, no kēlā me kēia kanaka - Ua kū hoʻokahi. Inā ua ho'oholo nui'oe e hana i ke bodybuilding,'oi aku ka maika'i o ke kūkākūkā'ana i kekahi mea a'o kumuhana e kōkua iā'oe e hana i kēia kaha. Kōkua i ka hō'ili'ili'ana o kahi ka'ina muscle e hiki ai i nā mea ho'onani i mea'ai, e like me nā protein, geyners, amino acids a me creatine. 'O ka loiloi'ele'ele'o 20-30 makahiki i hala aku nei, i ka wā i ho'okomo'ole'ia ai ka'enehana waiwai ho'olālā, ua ho'ohana nā bodybuilders i ka mea'ai hānai no ka loa'a nui. No ke aha? He mea ma'alahi. Ma muli o ka mana'o i ho'ohana'ia, ua lawa ka maika'i a loa'a i ka manawa ho'okahi 30-35% ka protein a me 65-70% mau'ōpalu'ale'a, a lilo ia i mea'oi aku ka maika'i. He aha kāu e no'ono'o'ole ai i ka hahai'ana i kahi kino maika'i! 'Ai, nā kumu o ka mea e nānā ai ka'ai no ka waiwai nui, ua wehewehe'ia. A ma hope o ka ho'ona'auao nui'ana no'eono mau mahina, koho'oe i ka'ai "no'oe iho." 'Ae'a maika'i!