Yadda ake yin bulking mai tsafta da datti

Wadatacce

• Yadda ake yin
• 1. Tsabtace bulking
• 2. Bulking datti
• Bulking da yankan

Bulking tsari ne da mutane da yawa waɗanda ke shiga cikin gasa ta motsa jiki da manyan athletesan wasa suke amfani da shi kuma burin su shine samun nauyi don samar da ƙwayar tsoka, ana ɗauka matsayin farkon matakin hauhawar jini. Sakamakon wannan karin nauyi, akwai bukatar, to, don rasa da canza nauyin da aka samu cikin tsoka, ana kiran wannan lokacin yankan. Sabili da haka, bulking da yankan su ne dabarun da babban burinsu shine karɓar nauyi, saboda karuwar tsoka, da rashi mai.

Kodayake masu ginin jiki sun fi yin yawa tare da babban burin samun karin ƙwayar tsoka da mahimmancin ma'ana, ana iya yin ta kuma ga mutanen da ke halartar dakin motsa jiki da kuma waɗanda ke son hawan jini, kuma ana ba da shawarar cewa su bi jagorancin mai gina jiki don haka shirin cin abincin ya wadatar, haka kuma malami ne don a gudanar da horon bisa ga makasudin kuma don haka karuwar mai ba ta da yawa a lokacin bulk.

Yadda ake yin

Yawanci yawanci ana yin shi a cikin kashe-kakar na masu fafatawa, wato, lokacin da masu ginin jiki ba sa cikin lokacin gasar kuma, saboda wannan, na iya samun nauyi ba tare da damuwa mai yawa ba. Don haka, don yin aiki da yawa don yin daidai kuma don karɓar nauyi ya faru ta hanyar lafiya, yana da mahimmanci a bi wasu jagororin daga mai gina jiki kamar:

• Yi amfani da adadin kuzari fiye da yadda kuke ciyarwa, Tunda babban maƙasudin shine karɓar nauyi, don haka an bada shawarar bin abinci mai yawan kalori, tare da ƙara yawan carbohydrates, sunadarai da ƙoshin lafiya.
• Bulking don lokacin da mai gina jiki ya nuna, wannan saboda idan an yi amfani da ƙasa da ƙasa ko fiye da yadda aka nuna, maiyuwa ba za a samu riba mai tsoka ba bayan yankan lokaci;
• Gudanar da horo a ƙarƙashin jagorancin ƙwararren ilimin motsa jiki, wanda ya kamata ya nuna horo bisa ga manufar mutum da kuma lokacin da shi / ita ke ciki, ana nuna shi a wannan lokacin yayin aiwatar da ayyukan motsa jiki masu ƙarfi, kamar su HIIT, misali, na kimanin minti 15.

Abu ne sananne cewa yayin da aka sami nauyi, akwai kuma ƙaruwar yawan kitse a cikin jiki, sabili da haka, rakiyar masanin abinci mai gina jiki da ƙwararren masanin ilimin motsa jiki suna da mahimmanci don tabbatar da cewa ƙimar kiba ba ta da yawa a wannan lokacin .kuma don lokacin yankan ya zama yafi tasiri.

Akwai manyan dabarun bulking guda biyu waɗanda yakamata a tattauna dasu tare da mai koyarwa da mai gina jiki, sune:

1. Tsabtace bulking

Tsaftace bulking shine wanda mutum yake damuwa game da abin da yake cinyewa, yana bada fifiko ga abinci mai kyau da aiki, kodayake yawan adadin kuzari da ake ci ya fi abin da ya saba ko abin da ake kashewa a kullun. A cikin wannan nau'ikan bulking yana da mahimmanci a bi masanin abinci mai gina jiki, saboda ta wannan hanyar yana yiwuwa ana nuna shirin abinci bisa ga halaye da ƙimar mutum, ban da gaskiyar cewa karɓar mai tana ƙasa.

Kari akan haka, masanin abinci mai gina jiki na iya nuna amfani da kayan abinci ko magunguna da mutum zai iya amfani da su don karfafa karfin bulking da kuma fifita matakin gaba na hauhawar jini, wanda ke yanka. A cikin wannan nau'ikan bullowar riba a cikin ƙwayar tsoka tana faruwa ne a cikin ƙoshin lafiya da kuma a hankali kuma a hankali, duk da haka abincin ya fi ƙuntata kuma zai iya zama mafi tsada.

2. Bulking datti

A cikin ƙazantar ƙazantawa babu damuwa mai yawa a cikin abin da ake amfani da shi yau da kullun, tare da yawan amfani da carbohydrates da ƙoshin lafiya, wanda ke haifar da ƙaruwa ba kawai cikin nauyi ba har ma da mai.

Kodayake bashi da lafiya kuma tsarin yankan yayi ƙasa, riba a cikin ƙwayar tsoka ta fi sauri, kuma wannan dabarar 'yan wasa sun fi amfani da ita.

Bulking da yankan

Bulking yayi dai-dai da tsarin da yake gaban yankewa, ma'ana, a lokacin bulla mutum yakanyi amfani da adadin kuzari fiye da abinda yake kashewa, saboda burin shine ya kara nauyi dan samar da karfin tsoka, kuma, idan ya kai ga cimma burin, sai ya wuce zuwa lokacin yankan, wanda yayi daidai da lokacin da abincin ya fi ƙuntata kuma motsa jiki ya fi ƙarfi tare da makasudin rasa mai da samun ma'anar tsoka.

Bulking da yankan dabaru ne da aka ɗauka tare kuma dole ne a aiwatar da hakan a ƙarƙashin jagorancin abinci mai gina jiki don su sami fa'idodi da ake tsammani, waɗanda sune fa'idodi cikin ƙarfin tsoka, hauhawar jini da ƙona mai. Bugu da ƙari, tare da yin amfani da yawa da kuma yankewa yana yiwuwa a sami mafi girman jijiyoyin jini, wanda aka kimanta a cikin gasa ta motsa jiki, da mafi girman ƙwayoyin GH da ke zagayawa a cikin jini, wanda shine haɓakar haɓakar haɓaka kuma wanda kuma yana da alaƙa da ribar ƙwayar tsoka.

Fahimci menene yankan da yadda ake yinshi.