Sengoli: Frank Hunt
Letsatsi La Creation: 17 La March 2021
Ntlafatsa Letsatsi: 23 November 2024
Anonim
Lijo tsa hypertrophy le tahlehelo ea mafura (ka lenane la matsatsi a 3) - Bophelo
Lijo tsa hypertrophy le tahlehelo ea mafura (ka lenane la matsatsi a 3) - Bophelo

Litaba

Ho lahleheloa ke mafura le ho fumana boima ba mesifa ka nako e ts'oanang, ho hlokahala hore o ikoetlise letsatsi le letsatsi mme o be le phepo e nepahetseng, ka keketseho ea palo ea liprotheine le mafura a matle.

Ho ikoetlisa ho lokela ho shebisoa haholo-holo ho ikoetlisa ka matla, joalo ka koetliso ea boima ba 'mele le crossfit, e tla tsosa mesifa ho fumana boima ba' mele. Ka lehlakoreng le leng, ho eketsa metsotso e 30 ea boikoetliso ba 'mele, joalo ka ho tsamaea ha bobebe le baesekele, ho thusa ho hlasimolla tahlehelo ea mafura ntle le ho ama mesifa.

Lijo li lokela ho ba joang

Ho fumana boima ba mesifa, lijo li tlameha ho ba le lijo tse nang le protheine lijong tsohle, ho kenyeletsoa le lijo tse bobebe. Lijo tsena li kenyelletsa nama, tlhapi, khoho, mahe le chisi, tse ka kenyelletsoang lisamentjhisi, tapioca le li-omelette ho eketsa boleng ba protheine ea lijo.


Ntlha e ngoe ea bohlokoa ke ho kenyelletsa mafura a matle lijong, a ka fumanoang lijong tse kang linate, matokomane, tuna, sardine, salemone, chia, flaxseed, avocado le coconut. Lijo tsena li thusa ho fokotsa ho ruruha 'meleng le ho fana ka limatlafatsi tse hlokahalang bakeng sa hypertrophy.

Ntle le moo, motho o lokela ho khetha ts'ebeliso ea lijo tse felletseng, joalo ka bohobe, raese, macaroni le li-cookie tse felletseng tsa lijo-thollo, ho etsa lijo tse kopanyang lik'habohaedreite le liprotheine kapa mafura, joalo ka bohobe bo nang le chisi kapa tapioca le mahe.

Ho ikoetlisa ho lokela ho ba joang

Ho fumana boima ba mesifa, se loketseng ke ho ikoetlisa ka matla, joalo ka koetliso ea boima ba 'mele le sefapano, hobane mesebetsi ena e qobella mesifa ho eketsa boima ba' mele, e leng eona tšusumetso e kholo ea ho e holisa. Ho bohlokoa ho hopola hore koetliso e lokela ho matlafatsa matla a mesifa le ho feta, ka keketseho e tsoelang pele ea mojaro le ho tsamaisana le mosuoe ea hloahloa oa 'mele.


Ntle le koetliso ea matla, ho boetse hoa khahlisa ho eketsa koetliso e tlase ea boikoetliso ba 'mele, joalo ka ho tsamaea, ho tants'a, ho palama baesekele kapa ho skate boarding, e hlohlelletsang ho chesa mafura ha o ntse o boloka mesifa e fumanoeng thupelong ea matla.

Ho fokotsa mafura le ho eketseha ha mesifa ho bohlokoa molemong oa ho ba le 'mele o matla o phetseng hantle, hobane ho hlokahala hore o ikoetlise hantle le ho ba le phepo e nepahetseng.

Ho noa metsi a lekaneng

Ho noa bonyane lilithara tse 2,5 tsa metsi ho bohlokoa ho eketsa tšusumetso ea leruo la mesifa le ho loants'a ho boloka metsi, ho thusa ho theola mmele.

Ha motho a ntse a le moholoanyane, o lokela ho noa metsi a mangata, le leano le letle la ho lekanya hore na ts'ebeliso ea metsi e lekane ke ho boloka 'mala oa moroto, o tlamehang ho hlaka, o bonahale, o se na monko.


Lenaneo la lijo ho fumana boima le ho lahleheloa ke mafura

Tafole e latelang e bontša mohlala oa lenane la matsatsi a 3 ho ba le hypertrophy ha o ntse o omisa mafura.

SenekeLetsatsi la 1Letsatsi la 2Letsatsi la 3
Lijo tsa hosengKhalase e le 'ngoe ea lebese + 2 omelet ea mahe le chisi + litholoana tse 11 yogurt e hlakileng + lilae tse 2 tsa bohobe bo halikiloeng le lehe le chisi1 kopi ea kofi e nang le lebese + 1 tapioca le kana
Seneke sa hosengSelae se le seng sa bohobe se nang le peanut butter + lero la litholoanaLitholoana tse 1 + linate tsa cashew tse 10Tholoana e le 1 + mahe a 2 a phehiloeng
Lijo tsa mots'eare150 g ea nama + 4 col ea raese e sootho + 2 col ea linaoa + salate e talapasta ea tuna e nang le pasta ea wholegrain le sopho ea tamati + salate e tala + litholoana tse 1150 g kana + litapole puree + meroho e halikiloeng + litholoana tse 1
Seneke-thapama1 sandwich ea kana ea khoho e nang le lesela le bobebeKofi e se nang tsoekere + 1 tapioca e kentsoeng ka kana le chisiAvocado smoothie, e otloa ka + 2 col ea sopho ea oat

Ntle le ho ela hloko lik'habohaedreite, liprotheine le mafura, ho bohlokoa hape ho eketsa tšebeliso ea litholoana le meroho, kaha meroho e tla fana ka livithamini le liminerale tsa bohlokoa ho lumella 'mele ho sebetsa hantle le ho khothaletsa hypertrophy.

Bona mokhoa oa ho sebelisa litlatsetso tsa thermogenic ho eketsa ho chesa mafura.

E Khothalelitsoe

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