Muscle kukura uye mitemo inokosha iyi

Tsandanyama basa rinokosha muupenyu hwevanhu - wavanotipa redu gwenya basa, kufema, pakuparadza, kugona kutaura.

Zvinozivikanwa kuti uwandu mumwe munhu ari majini akatsunga, saka kumbochinja zvachose. Ndiani tsandanyama kukura?

By kuwedzera zvinyama kunzwisiswa nokuwedzera sarcoplasmic uye hypertrophy pamusoro connective tishu. Sarcoplasm ari inotonhorera mvura, riri pakati tsandanyama uye connective tishu. Rine matura makabhohaidhiretsi, mafuta, amino acids uye makemikari.

Connective fibers anoiswa kumativi tsandanyama, ichivadzivirira uye wanamatira mapfupa. By kudzidziswa zvinyama ichi ikoko microdamages, ronda uye izvo chinokonzera kuwedzera vhoriyamu. Ndokusaka zvinokuchengetedzai kutaura kuti tsandanyama kukura nokuda 80% kunobva kuwedzera connective zvinyama zvakavapoteredza.

Chokwadi, kurovedza simba zvinonyatsoshanda kuti kuwedzera kwetsandanyama. Under mitoro yakakodzera kuitika kwete chete microdamages connective zvinyama, iyo inotungamirira nezvibereko zvayo, asi kubereka zvakawanda mahormone.

Zvinofanira kucherechedzwa kuti mhando dzakasiyana yokurovedza unokwanisa kuwana kuchinja siyana connective tishu. Zvakakosha kwete chete kusarudza optimum mutoro uye simba zviitwa, asi kuteerera kurovedzwa maitikiro. Saka, yavaipora kuti tsandanyama fibers kunotanga mukati 4 maawa pashure pokupedza kurovedza uye anoramba mazuva maviri. Ndokusaka zvakare kakawanda mutoro boka tsandanyama ndiye sabatsira.

Uyezve, zvinofanira kucherechedzwa kuti chinonyanya vakarongeka kupora kwacho zvinokosha kuti zvakakodzera zvokudya. Kana Kudya hakusi mapuroteni zvakakwana uye calcium, tsandanyama kukura richava shoma.

kunovaka muviri kwakakodzera mukurovedza nguva kunokosha chaizvo, nokuti pakuvaka zvinyama inodiwa chivakwa mashoko muchimiro mapuroteni, puroteni uye amino acids. Kazhinji chinangwa ichi vatambi vanoshandisa zvokuwedzera siyana kuti tsandanyama kukura.

Zvokudya zuva nezuva inokurudzirwa kuti zvinosanganisira mapuroteni zvakakwana (anenge 2 magiramu por kilogram yako muviri uremu), izvo zvinokosha STRUCTURAL che nyama. Zvinofanira kurangarirwa kuti mumwe kudya vanofanira risina anopfuura 30-40 magiramu mapuroteni, nekuti zvakawanda wavo kungoti havasi woga pachitunha. Naizvozvo, nezuva uwandu mapuroteni anofanira kuparadzirwa munzvimbo 6 matanho. Zvinokoshawo kushandisa zvakakwana mari makabhohaidhiretsi, nekuti kana havana ive simba rine vanotorwa zvinovaka muviri kuti aende kuti kukura. Attention zvinofanira kuripirwa uye mafuta zvokudya, nekuti zvakakosha kuti Zvakanyanya Kunaka Panguva Yepamuviri tsandanyama marwadzo.

Mukuwedzera kudya zvinovaka muviri uye nenyanzvi akanyora kurovedzwa chipiwe mararamiro utano. Men vasingawanzotauri kufunga kana fodya kunokanganisa kukura tsandanyama Zvisinei, ziva kuti chairambidzwa fodya uye doro - idanho rinokosha kuwedzera uremu hwavo. Kana kuputa uye kudhakwa hazvibviri kuti vaite basa rakanaka. Sei?

Kana kuputa akaderedza testosterone yomuropa, kudzorerwa tsandanyama fibers apo zvinoshamisa DZEMUNHU DZINODZORA. Uyezve, midzanga kukonzera zvakasiyana-siyana zvirwere kufema ino, izvo haabvumiri kunyatsodzidza kurema kudzidzisa, uye kuwedzera kwemwoyo pamusoro colour rimwe constricted midziyo ropa yekudyidzana kunokanganisa kweropa, uye zviri zvechokwadi asiri yakanaka raivapo zvavo Kuwedzera.