Sei kukura tsandanyama mu vakadzidziswa vanhu?

Kuti udzidze sei achikura tsandanyama, kufunga zvachose wose anoda kuvaka pane imwe dzimwe kilogram kuti tsandanyama. Asi vanhu vashoma chaizvo kubva Boka iri inosvika mabhuku zvikoro dzokurapa. Zvikurukuru, zvose tigutsikane zvatinosiita netsanangudzo iri muviri mumakamuri, iyo kupa zvakafanana "nyanzvi". Asi ikozvino munoziva chokwadi zvinovava. Sezvo zviri nyore kunzwa, asi tsandanyama haasi kukura panguva Workout.

Hongu, tsandanyama regai kukura panguva Workout. Asi zvino sei kukura tsandanyama? Vanenge 99% kurohwa simba rinonyengera kuti tsandanyama zvikure panguva yechiitwa. Uye chaikonzera ndiyo mikronasosnaya basa kuti tsandanyama fibers pavanenge yareba, zvichiita kuti zvinodiwa neropa mumakore muviri. Toti mukomana akauya yokurovedza muviri uye akaita matatu kana mana nzira kuti biceps. Somugumisiro, mashoko biceps izere neropa, uye pachinzvimbo 40 masendimita atova masendimita 42. Zvisinei, uku kuwedzera inzwi kunoitika chete nokuda nhokwe ropa kusvikira vachizvitakudza biceps. Pashure Workout, ropa maviri Misoro pamafudzi tsandanyama vari vaenda, uye zvichava kunyange zvishoma pane zvakanga pamberi mutoro. Avo vasina mubasa rokutanga, achasimbisa chokwadi mashoko aya. Uye kana zvakadaro, ipapo mubvunzo sei kukura tsandanyama, anotanga vavhiringe kwete zvishoma vaya vanoda kuva chakakomba tsandanyama.

Kuti uone kuti kunzwisisa, izvo vanokura tsandanyama, regai isu kupa ringanidzo yokuvaka kuvakwa. Pashure pezvose, mukusimbisa muviri - ndiwo kuvakwa muviri, uye muenzaniso yaizova yakafanana. Saka, kuti imba, zvinokosha kuva zvokuvakisa uye vashandi. Right? Kunoratidzika. In tsandanyama chivakwa kuvaka zvinhu chinhu puroteni - mapuroteni; kushanda womunhu uchava cellular organelles. Zvino nyore kuedza. Fungidzira kuti uri panzvimbo uye vakauya chivakwa zvinhu uye vashandi. Vachabayira basa? No! Vanofanira kurudzira. Dzokushanda chikurudziro ndiwo muhoro. Uye muviri wako - kurovedza. Panguva yechiitwa Tsandanyama chete zvinovakurudzira kukura ari kupora nguva.

Zvino yakarurama kukura vose zvinoumba mukusimbisa muviri. Zvakare, inobva ringanidzo akataura pamusoro. Kubhadhara mubayiro kazhinji uye akawanda hakufaniri kuva. Mari akapamba kwete chete munhu. Uye kuti zvinoreva kuti yakawanda chinhu chinobatsira ndichakupai kudzidziswa. Tsandanyama havana nguva apore. Uyai hwakawanda chivakwa zvinhu? Zvichakubatsirawo iiswe adipose zvinyama, uye kuwedzera, zvakawandisa mapuroteni mu nedanho gluconeogenesis ichachinjwa kuva shuga. Nokudaro mhedziso - unofanira kunyatsofunga kutevera uwandu vanga vaneta uye kudya.

Zvadaro pakudaro kukura tsandanyama? Makore 60 apfuura Mecca pamusoro mukusimbisa muviri nomukurumbira chaizvo zvinotevera achiti: "Regai kumhanya, kana iwe unogona kuenda, havaendi, kana iwe unogona kumira, usamira kana iwe unogona kugara uye kwete kugara kana uchigona pasi. Uye chete kana uchivata, ipapo uende kurara. " Zvinoreva shoko iri kuti kwete vapinze tsandanyama mberi, kupfuura kurovedza. Zvakanaka kukurudzira vamwe tsandanyama panguva Workout yako, unofanira kupa nguva yake apore. Uye Chikurukuru, nokuti supervosstanovleniya.

Uye chii supervosstanovlenie? A anonakidza akadzama kuti zvichaita kuti unzwisise sei tsandanyama kukura. Asi, zvakare vari muenzaniso schematic. Kufunga pane biceps glycogen kuchengeterwa, iyo ine zvakakwana simba kuita vachikotama ruoko panguva kugokora pamwe Zviidzo makirogiramu 10 (100 nguva mumutsetse). Ndapedza basa iri, kuti tsandanyama Aneta uye zvakafanira kuti zvakawanda kupfuura rimwe chidimbu kuti uzere Workout. Panguva kupora muviri, akavapindurawo, vakamirira inotevera kurovedza chechikamu atova 101 nokudzokorora zapasot glycogen rimwe muzana zvakawanda. Task bodibildera inotevera Workout kuburikidza sverhusily kuti rinodzokororwa zvimwe chete, kuti yatova 102 repetitions. Kuramba kuwedzera mutoro - uwandu repetitions pakutanga, ipapo kuwedzera kuremedza - zvakakodzera kuita ezvinhu akadaro, kana tsandanyama vanongogara edza supervosstanovleniyu.

Asi zvinofanira kucherechedzwa kuti zvinoda nguva kuti supervosstanovleniya. Uye kuti muitiro uyu mhanyisa, zvinokosha kuti idzokere kufadza nenhanho muviri mumuviri ane mutambi nenzira yakanaka. Kazhinji, uremu kudzidzisa pacharo mhanyisa muviri. Mukupera 80 muna rimwe masangano kuUnited States kuwana mhinduro yomubvunzo wokuti sei kukura tsandanyama, zvakanzi kuratidzwa kuti vanyatsodzidziswa pamwe zviyero kwemaawa 1.5, kukonzera kuwedzera huwandu endogenous testosterone 40%. Asi chero anabolic steroid chinhu chakaita zvokugadzirwa analogue kuti testosterone.

Nokudaro mhedziso nokuti zvachose tsandanyama kukura vanoda super-mumwe Workout, uye ndinoiitawo nguva yokuti supervosstanovleniya.