Kune vanofarira kugwinya, kusarudza kana kukoshesa kurasikirwa nehuremu kana kuwana tsandanyama isarudzo yakajairika uye yakaoma. Zvinangwa zvese zviri zviviri zvinogoneka uye zvinogona kutsigirana, asi chinangwa chako chekutanga chinofanira kuenderana nezvinangwa zvako, chimiro chemuviri uye mararamiro. Heino dhairekitori yakazara yekukubatsira iwe kuita sarudzo ine ruzivo.
Kuderedza uremu vs. Muscle Gain
Kuderedza uremu
• Chinangwa:Kuderedza uremu hwese hwemuviri, kunyanya nekuderedza mafuta emuviri.
• Nzira:Kusanganiswa kwekudya kwecalorie deficit uye kuwedzera kwekuita muviri.
• Zvakanakira:Kuvandudzwa kwehutano hwemwoyo, kuderedzwa kwengozi yezvirwere zvisingaperi, kukwidziridzwa kwekufamba, uye kuwedzera simba mazinga.
Muscle Gain
• Chinangwa:Kuwedzera mhasuru uye simba.
• Nzira:Musanganiswa wesimba rekudzidzisa maekisesaizi uye calorie surplus diet ine mapuroteni akakwana.
• Zvakanakira:Kuvandudzwa kwemetabolism, kuumbwa kwemuviri kuri nani, kuwedzera simba, uye kuwedzera kwekuita kwemuviri.
Zvinhu Zvokufunga nezvazvo
Ikozvino Muviri Kuumbwa
• Kana uine chikamu chepamusoro chemafuta emuviri, kuisa pfungwa pakurasikirwa kwehuremu kunogona kubatsira zvakanyanya pakutanga kuti uvandudze hutano hwako hwose.
• Kana iwe wakaonda asi usina tsananguro yetsandanyama, kuisa mberi kuwana tsandanyama kunogona kukubatsira kuti uwane toned uye muscular physique.
Zvinangwa Zvekugwinya
• Pazvinangwa zvekunakigwa zvakaita sekuva nechimiro chakaonda uye chine tsandanyama, ungangoda kuchinjana pakati penguva dzekuderedza uremu (kucheka) uye kuwedzera tsandanyama (bulking).
• Nokuda kwezvinangwa zvinotarisana nekushanda, zvakadai sekuvandudza simba kana kutsungirira, kuwedzera kwemisimba kunogona kutora nzvimbo yekutanga.
Kufunga nezvoutano
• Funga chero mamiriro ezvinhu ehutano. Kurasikirwa nehuremu kunogona kuvandudza zvakanyanya mamiriro akaita sehypertension, chirwere cheshuga, uye nyaya dzekubatana.
• Kuwana tsandanyama kunogona kusimbisa hutano hwemetabolism, kuwanda kwemapfupa, uye kuderedza njodzi ye sarcopenia (kurasikirwa kwemhasuru kunoenderana nezera).
Mibvunzo Yakajairika Inopindurwa
1. Ndinogona Kurasikirwa Uremu uye Kuwana Tsandanyama Panguva Imwe chete?Ehe, zvinogoneka, kunyanya kune vanotanga kana vanhu vanodzokera kuzoita maekisesaizi mushure mekuzorora kwenguva refu. Iyi nzira inozivikanwa se body recomposition. Zvinoda kudya kwakanyatsonaka uye chirongwa chekurovedza muviri chakanyatsorongeka.
2. Ndinoda Mapuroteni Akawanda Sei?Kuti uwane mhasuru, vavarira 1.6 kusvika 2.2 magiramu eprotein pakirogiramu yehuremu hwemuviri. Kuti uremerwe uremu, kuchengetedza mapuroteni epamusoro (akatenderedza magiramu 1.6 pakirogiramu) kunobatsira kuchengetedza tsandanyama uchiri mukushomeka kwekoriori.
3. Ndeipi Mhando Yemaekisesaizi Yandinofanira Kuita?
• Kuderedza uremu: Itai musanganiswa we cardio (sekumhanya, kuchovha bhasikoro, kana kushambira) uye kurovedza simba. Cardio inobatsira kupisa macalorie, nepo kudzidziswa kwesimba kunobatsira kuchengetedza tsandanyama.
• Kuwedzera tsandanyama: Tarisa pane zviitwa zvesimba zvesimba zvakaita se squats, deadlifts, mabhenji ekutsikirira, uye mitsetse. Progressive overload (zvishoma nezvishoma kuwedzera huremu kana kuramba) ndiyo yakakosha.
4.Zvakakosha Sei Kudya?Kudya kwakakosha kune zvese zvinangwa. Kuti uremerwe uremu, kushaya calorie kunokosha. Kuti uwane mhasuru, calorie yakawandisa ine protein yakakwana inodiwa. Kudya zvinovaka muviri-dense chikafu uye kugara uine hydrated kwakakosha kune hutano hwese uye kuita.
5. Ndinoronda Sei Kufambira Mberi?
• Kuderedza uremu: Tarisa kuchinja kwehuremu hwemuviri, kuyerwa kwemuviri, uye chikamu chemafuta emuviri.
• Kuti tsandanyama dziwedzere: Tarisa kuvandudzwa kwesimba, kuyerwa kwetsandanyama, uye kuchinja kwemuviri.
Mhedziso
Pasinei nokuti iwe unosarudza kuisa pfungwa pakuderedza uremu kana kuwedzera kwemhasuru, kiyi ndeyekuenderana uye kushivirira. Nzwisisa muviri wako, isa zvinangwa zvinogoneka, uye chinja maitiro ako sezvaunofambira mberi. Yeuka, muitiro wakadzikama unosanganisira zvose zvemwoyo uye kurovedza simba, kusanganiswa nekudya kunovaka muviri, kunokosha pakubudirira kwenguva refu mune chero rwendo rwomuviri.
Nguva yekutumira: Aug-10-2024