Inkinga yokuqina kwesilisa kwenzeka kaningi kunokuphelela kwesifazane. Amantombazane aqeqesha kanzima, adle ingxenye yesiqandisisi endaweni eyodwa, kodwa ungabi ngcono. Yini ukudoba? Yeka ukuthi ungashesha kanjani isisindo kumfana futhi ungagcini? Sethula umhlahlandlela ophelele wezinyathelo ezihlose ukuqoqa isisindo somzimba kusukela ekuqaleni.
Kungani imizimba ingakhuli? Izimbangela zokunciphisa komuntu
Ngaphambi kokuxazulula inkinga, thola umthombo wayo. Njengoba umkhuba wabaqeqeshi ezikhungweni zempilo kubonisa, iphutha elivame kakhulu elivimbela ukuqashwa komzimba osisindo somzimba kungukudla okungalungile. Ulwazi olungaphezulu mayelana nokudla ukuze uthole ngcono, uzothola ulwazi ngezansi. Iphutha elilandelayo eliyingozi - akukho mkhuba wansuku zonke, ukungabi nokulala. Futhi okubaluleke kakhulu, lokho kuphuma, izifo ezihlukahlukene. Abafana ababili kwabangu-10 futhi abazi ukuthi banezinkinga ngezingcina ze-endocrine, umsebenzi wesibindi noma wesisu, okusabalalisa ukudla okudliwe. Uma unomzimba omncane kakhulu futhi uhlinzekwa "ngamabili" ungahambisani nesisindo endaweni - thintana nodokotela bese uthatha izivivinyo. Mhlawumbe wawela kulo mbhangqwana wamadoda? Phakathi kwezizathu zokulonda, umuntu akufanele ahluleke ukuphawula lokho okushiwo izakhi zofuzo kanye nohlobo lwe-physique - ectomorph. Izindaba ezinhle: zonke izinkinga zixazululwa! Futhi manje sizohlala kulo lonke iphuzu ngokuningiliziwe ...
Ukushesha ukuzuza isisindo somzimba: konke mayelana nomsoco wokukhula kwemisipha
Indlela yokuhlela ukudla bese uphinde ululame indoda? Isinyathelo sokuqala: umqondo ofanele wokudla okunempilo nokuphilile. Ngokudla nsuku zonke i-pan yamazambane othosiwe ngenyama, isisindo asizange siphume, noma amafutha avela esikhundleni semisipha efunayo. Kubalulekile ukuqonda ukuthi ukwanda kwesisindo somzimba kuvela kuphela ngokulinganisa isilinganiso samaprotheni, amafutha kanye nama-carbohydrate. Ngesikhathi esifanayo, izakhamuzi kanye nabaqeqeshi bayelulekwa ukuba bahlale etafuleni ngesikhathi esifanayo nsuku zonke ukulawula umzimba emzimbeni. Ukubala ngokwakho kungcono. Kunamafomu wokubala amakholori wansuku zonke okudliwe, ukubala i-BJU nemidwebo ethile yesilinganiso samaphrotheni kuya kumafutha kanye nama-carbohydrates, ukuze isisindo somzimba sande.
Ukubala amakholori
Iphutha elincane ekubalweni kwekhalori linikezwa ngefomula yeHarris-Benedict, lapho udinga ukufaka isisindo, ukuphakama nobudala, futhi wengeze zonke izibalo ezilula.
66 + (13,7 x ubukhulu) + (5 x ukuphakama) - (6.8 x yobudala) = inani lama-khalori ukugcina ukusebenza kahle komzimba nokujwayelekile komzimba.
Isisindo sishiya ngamakhilogremu, futhi ukukhula - ngamasentimitha. Ubudala bubonisa iminyaka yamanje, egcwele.
Ake sithi une-185 cm enesisindo esingama-65 kg eneminyaka engu-22. Sithola: 66+ (13.7 * 65) + (5 * 185) - (6.8 * 22) = 66 + 890.5 + 925-149.6 = 1731.9 kcal / ngosuku
Manje, inombolo ephumayo - 1731.9 yanda ngesilinganiso somsebenzi wakho womzimba wansuku zonke:
- Uvila, nosuku lokubhamba udlala imidlalo yekhompyutha - 1,2
- Izikhathi ezimbalwa ezinsukwini ezingu-7 wenza indlela yokushicilela - 1.3
- Uchitha izinsuku ezingu-3-5 ngesonto - 1.5
- Ungazikhukhumezi ngendlela yokuzivocavoca ngesisindo noma ugijimise amabanga amade 24/7 - 1.7-1.9
Ake sithi umlingisi wethu oqanjiwe ngezikhathi ngezikhathi usikhipha, uphazamisa futhi uphamele umshini - sithatha u-coefficient we-1.3 uphinde wande ngekhalori.
1731.9 * 1,3 = 2251,47 kcal - ukudla amakholori amaningi ngosuku, ngeke ulahlekelwe isisindo, uzokhula. Kodwa umgomo wethu uhlukile ngokuphelele.
Ukuthola isisindo kumfana omncane, udinga ukwandisa ama-khalori adliwe ngosuku ngosuku ngezikhathi ezingu-1.5-2, kepha ngokusho kokudla okunempilo. Okusho ukuthi manje konke ukudla okudliwe ngosuku: 65-70% amaprotheni, amafutha angu-10-15%, ama-20-25% ama-carbohydrate. Uma umfana enomzimba omncane kakhulu, futhi izimbambo zihlatshwa ngeT-shirt, bese sandisa ama-carbohydrate ngo-60-65%, amafutha ashintshiwe, amaprotheni angama-25-30%.
Lapho kutholakala inzuzo yokuqala yesisindo, ukunciphisa okuqukethwe kwe-caloric kabili yokudla ukuze ikhalori esiphelele, ucabange ngomsebenzi wokusebenza ngokomzimba okwenziwe ngokweqile ngo-20-30%. Eqinisweni, kungu-800-1200 kcal kusuka phezulu, kunokuba kufanele. Umhlahlandlela uqondene nokuhlelwa kokudla kanye nokungahlehlisi kwe-BJU lapha .
Yini ongayidla ukuze uthole isisindo
100% imikhiqizo ewusizo futhi enempilo yemvelaphi yemvelo:
- Amantongomane namanoni (akusiwo usawoti, ngaphandle kokupheka)
- Amantongomane kaPine
- I-Pasta "i-Nutella"
- Amazambane ngendlela yamazambane ahlambulukile, "ngokufananiswe" (okuthosiwe akusizi ngenxa yemali enkulu yamafutha, awukwazi ukugcina ngaphakathi kwendabuko yansuku zonke ye-BJU, uhlezi kokudla okuthosiwe)
- Izitshalo kanye ne-pasta
- Ingulube kanye nenyama yenkomo, enomuthi
- Ubisi olunamafutha: ukhilimu omuncu 25-30%, i-kefir ne-yazhenka 4-5%, i-yoghurts, ibhotela, i-cottage shizi enamafutha
- I-avocado
- Amafutha omnqumo
- Ishokoledi esimnyama emnyama
- Ikhaya lomama
Futhi ezinye ezimbalwa zokuphila-hack, okusiza ngokushesha ukuba alulame indoda:
- Ungaphuzi ukudla futhi ungaphuzi ngaphambi kokudla isikhathi esingangxenye yehora - vumela isisu sithole ukudla okwengeziwe
- Faka esikhundleni samanzi ngobisi. Uma ufuna ukuphuza, zama ubisi esikhundleni samanzi
- Ungahlanganisi imikhiqizo engaphezu kwezingu-3 kwelinye ipulangwe: iphalishi enomzimba noyotamatisi - omuhle kakhulu, amazambane nezinkukhu, amakhowe, ushizi nesaladi "Olivier" - eyingozi.
- Phuza ikhofi ngobisi noma ukhilimu
Kukhona okudingekayo ngaphambi kokuqeqeshwa!
Yebo, yebo, abantu abaningi balahlekelwa leli phuzu futhi bangabi ngcono, bese behlola i-intanethi, kwenzekani kabi: Indlela yokubuyisela kanjani indoda? Kuphoqelekile, ngaphandle kwezizathu, ukuba udle ingxenye ye-porridge ngenyama yehora noma amabili ngaphambi kwamakilasi e-gym. Kuyinto uphethiloli ukukhula kwamasipha namandla. Cabanga ukuthi isisu yisitokisi segesi. Uzohamba kangakanani u-5 amalitha kagesi?
Ithonya lokulala kanye nomkhuba wansuku zonke ekukhuleni komzimba womzimba womzimba
Ingabe kukhona ubuhlobo phakathi kokulala nokuzuza kwesisindo? Noma kunjalo! Sekuyisikhathi eside ososayensi bathola ukuthi abantu baphinde balele. Ngakho-ke, abagijimi bezobuchwepheshe banesimiso esinzima futhi balele okungenani amahora angu-8 ngokushaya ngo-22: 00. Yisikhathi esivela ku-21-23: 00 kuya ku-7-9: 00 ewusizo kakhulu ekuvuseleleni umzimba, ukusebenza kahle kakhulu nokuvuselela okugcwele ngemuva kokuqeqeshwa. Umkhuba wansuku zonke kuyadingeka ukuze kusatshalaliswe isikhathi esanele sokudla, ukudlala ezemidlalo nokuzilibazisa. Uma uzama ukuba ngcono, akufanele uphule ukudla nokudlulela ibhulakufesi / kwasemini / isidlo sakusihlwa, ngaphandle kwalokho imizamo izohamba kahle.
Indlela yokuthola isisindo uma u-ectomorph?
Uhlobo oluthile lwabesilisa abanobuciko i-ectomorph. Lokhu kubandakanya uBruce Lee, onomzimba wakhe ongakwazi ukukhuluma nge-human anatomy "Sifunda izimila." Ama-ectomorphs awasho amathisa amafutha, amancane futhi amancane, azikho imisipha - ukuqonda okuvamile kwe-acne. Kodwa lesi akusona isinqumo. Ngama-ectomorphs, ukudla okuvamile akuwanele. Ukuze uzuze isisindo, udinga ukuthatha abagibeli, ukupheka kwezemidlalo kwekhalori eliphezulu, imvubelo ye-brewer, i-brutalin. Yiya ekubonisaneni nomqeqeshi oqeqeshiwe bese ubacela ukuba bahlele uhlelo lokudla okunomsoco ngezithako zokudla.
Ukuqeqesha amadoda amancane
Ukuphatha insimbi ukubiza kwakho. Ama-Ectomorphs aphikisana nemisebenzi ye-cardio-operation, ngoba ashisa amafutha. I-pair of circular isondela eduze kwe-simulators - umzimba we-muscular ulungele. Umthetho omncane: thola u-1 kg wesisindo - ukwandisa inani lokuphindaphinda nge-10 noma isisindo ngo-2 kg. I-Skinny ayikwazi ukusebenza ngesisindo esisodwa ngesonto elilodwa, kungenjalo kuyoba nokukhululeka, kodwa ngaphandle kokukhula kwamasipha. Uhlelo lokuqeqesha lokuthola isisindo luhlanganisa ukuzivocavoca okuyisisekelo okulula nama-dumbbells, i-deadlift, i-barbell press, ama-squats anesisindo. Buka isithombe: uyakwazi!
Ukuqoqa isisindo kumfana omncane kungumsebenzi onzima nokufundiswa kabusha komzimba wakho. Uma ungakakulungeli ukwakha ingqondo nemikhuba yakho, hlala uphumule futhi uqhubeke ukhononda ngezakhi zofuzo ezimbi. Futhi ngalesi sikhathi, amantombazane amahle anesihluthulelo esihlambalaza aqoqa amakhulu ezincomo kumantombazane ... Okukhethwa kukho kungokwakho!