Abagijimi nabazimele bezingcindezi ezinkulu ukuze bafinyelele amazinga aphansi omzimba womzimba namazinga aphezulu e-muscularity. Izidingo zemidlalo yazo zihola abancintisana abaningi ukusebenzisa izindlela ezingaphephile ukufeza le njongo. Ukuvinjelwa kwe-caloric ngokweqile, ukuphelelwa amanzi ngokweqile, ukuzivocavoca ngokweqile, ukusetshenziswa okungalungile kwama-anabolic steroids kanye nezidakamizwa zivamile phakathi kwezemidlalo.
Izindlela ezingaphephile
Ucwaningo luye lwabonisa izindlela zokulungiselela umncintiswano ezingaphephile ukuze zibe nemiphumela emibi yezempilo kubagijimi nabazimba bomzimba . Lokhu kungabandakanya ukungasebenzi komzimba, izinkinga zenhliziyo, ukwehla kwamathambo, ukungalingani kwe-hormone nokunyuka kwezinkinga zengqondo. Kuyinto evamile ukuba abadlali bahlushwa ukukhathazeka, intukuthelo, ukushintsha kwemizwelo nokukhathazeka ngokomzwelo kokudla. Ucwaningo lubonisa namandla anciphisa imisipha kanye nokusebenza kwezemidlalo ngoba imigomo ye-physique ibaluleke kuqala kunempilo kanye nempilo.
Ngokusho kocwaningo olushicilelwe ku- Journal of Strength and Conditioning Research, ukuvinjelwa okukhulu kwekharoriki kuphazamise indlela emincane ye-anabolic. Ukusebenza kwe-anabolic kuhlobene ngokuqondile namandla omzimba wokwakha izicubu zomzimba. Kuboniswe ukuthi kwakubalulekile ekusebenziseni amasu okudla okunomsoco ukuvimbela imisipha yokuchitha ngesikhathi sokulungiselela ukuncintisana.
Ucwaningo
Umbiko wesigameko oshicilelwe kwi- Journal of the International Society of Sports Nutrition uhlolisise ukungenelela okunomsoco nesimo sokumisa kumuntu omncane womzimba. Inhloso yocwaningo kwakuwukukhombisa indlela enempilo yokufeza umzimba wokulungiswa kwesigaba. Umgijimi wakwazi ukwandisa usayizi we-muscle , amandla futhi athuthukise ukubunjwa komzimba ngaphandle kokusebenzisa izindlela ezingalungile noma zokuqeda umncintiswano womncintiswano.
Umhlanganyeli ocwaningo wayeyindoda eneminyaka engu-21 enempilo elungiselela ukuncintisana kwakhe kokuqala komzimba ngaphansi kwe- UK Bodybuilding and Fitness Federation (UKBFF). Umgijimi wathola iminyaka emibili yokuqeqeshwa komzimba kodwa akakho isiqondiso esisemthethweni sokudla ngaphandle kwemithombo ye-intanethi kanye nomagazini wezempilo. Ukudla kwakhe kwakukhona ukudla okuyisine nokudla okulula okubili amaprotheni, ama-carbohydrate namafutha aphansi ngaphambi kokungenelela. Wabuye wafaka ukudla okukhohlisayo njalo ngemva kwamasonto amabili edla i-pizza enkulu futhi ekhonza ice cream. Isikhathi sakhe sokuzivocavoca sasinezinsuku eziyisikhombisa zokuqeqeshwa kwesisindo. Iseshini ngayinye igxile emaqenjini ama-muscle ahlukene kanye namahora ayisishiyagalolunye ngesonto.
Igoli
Izindlela zokutadisha izinkinga zokugijima kangcono abagijimi bezemidlalo zabo ziqhubekile. Ibhola lomhlaba wonke labesifazane, ama-jockeys ochwepheshe, kanye namabhokisi amabhokisi adinga ukuqhutshwa njalo komzimba ukuncintisana emazingeni aphezulu. Le mibiko iye yashukumisa isidingo sokudla okuningiliziwe kanye namasu okuguqula amalungu omncintiselwano omncintiswano.
Ngaphambi kokubamba iqhaza kulolu cwaningo lwesimo esilandela ngenhla, umgijimi oneminyaka engu-21 ubudala wasebenzisa ukudla okuzenzekelayo okusebenzisa isisindo somsoco . Wadla ukudla okwakhiwa komzimba okujwayelekile: ama-oatmeal, amaqanda aqhekekile, amasondo omzimba we-protein, isifuba sekhukhu, i-broccoli nelayisi omhlophe. Walinganisa amakholori angu-2128 ngosuku awela phansi amaprotheni angu-257g, ama-carbohydrates angu-212g, namafutha angu-28g.
Umgomo wokungenelela wawuwubuhle obuhle bokubukeka, ukuthuthukisa uketshezi lwe-fat (ukushisa) , ukulondoloza umsila namandla, nokugcina umbono omuhle kumdlali. Umakhi womzimba wabamba iqhaza kulolu cwaningo njengengxenye yokulungiselela umncintiswano kanye namasonto angu-14. Kwakudingeka ukuba ahlolwe ngokusemtholampilo kanye namarekhodi anembile agcinwe ngesikhathi sokungenelela. Izilinganiso zithathwe ngesisindo somzimba, indikimba ye-mass mass (BMI), amaphesenti amafutha omzimba, ukuphakama okukhulu kwe-oksijini nokulinganisa kwe-oxidation yamafutha ngaphambi kokuphetha isikhathi sokuhlolwa.
Izindlela Zokudla Okungcono
Ngesikhathi sokucwaninga, izakhamuzi ezemidlalo eziqinisekisiwe zifaka ndawonye uhlelo lokudla oluhleliwe olunamamenyu amabili ukuze kuncishiswe ukulahlekelwa kwamafutha nokugcina ubukhulu obukhulu. Amamenyu akhethekile ahlukaniswe phakathi kwezinsuku zokuhlala kanye nezinsuku zokuphumula. Umgijimi wayeqashwe ngokucophelela kanye nokulungiswa kwemenyu okwenziwe ngesikhathi sesonto eli-14 ngokushintshwa komzimba.
Uhlelo lomsoco lwamukelwa kahle ngumdlali. Imithombo ye-carbohydrate yayiphansi kuya ekulayeni okuphakathi kwe-glycemic index (GI) ukukhuthaza ukukhathala ngenkathi ivuselela ukuketshezwa kwamafutha (ukushisa). Kanti futhi kwakudliwe ama-carb ephakeme e-GI ukubuyisela imisipha ye-muscle glycogen nokuthuthukisa ukujabula kokudla. Amaprotheni anempilo afana namaqanda nezinkukhu nawo adliwe nsuku zonke ukugqugquzela inqwaba yamafutha (imisipha). Ucwaningo lubonisa ukuthi ukudla amaprotheni usuku lonke luvusa imisipha yamaprotheni synthesis (MPS) noma ukukhula. Ukuphuza amanzi amaningi kunconywa kanye nokudla okuyisisekelo samanzi.
Izindleko zazilinganiselwe kuma-protein namaprotheni aphezulu (casin) amakhemikhali e-carbohydrate. I-creaton monohydrate nayo yalayishwa ngama-20g ngosuku ngezinsuku ezinhlanu zokuqala futhi yaqhubeka ngo-5g ngosuku ngezinsuku ezingamashumi ayisishiyagalolunye nantathu.
Amalungiselelo okudla okungenelela ayenezinhlobonhlobo eziningi kanye nama-calories kumdlali. Izakhi zomzimba ezisemqoka zazilinganiselwe ukufeza imiphumela ehleliwe esiteji. Amalungiselelo okudla okulandelayo ashicilelwe kuyi- Journal of the International Society of Sports Nutrition alandelwa ngokuqondene nosuku lokuqeqesha noma lokuphumula:
Ukudla kweSuku lokuqeqesha:
- Isidlo 1: i-venison burger (150g), iqanda elilindiwe (150g), isipinashi (50g)
- Ukudla 2: whey amaprotheni powder (60g), creatine (5g), nuts Brazil (20g)
- Ukudla 3: ama-mackerel (150g), ilayisi elibomvu (100g), amaqabunga esaladi (50g), i-avocado (50g), i- apula cider uviniga (12g)
- Isidlo 4: isifuba se-turkey (155g), irayisi elimhlophe laseBasmati (100g elomile), amakhowe (100g), amafutha kakhukhunathi (12g)
- Isitokisi: I-cottage cheese egcwele-fat (225g)
Ukudla kweSuku lokuPhumula:
- Isidlo 1: amaqanda aqothelwe (150g), ama-oats (150g), i-whey amaprotheni powder (50g)
- Ukudla 2: i-tuna (60g), i-asparagus (5g), amantongomane ama-macadamia (20g)
- Isidlo 3: isifuba sezinkukhu (150g), amazambane ama-sweet (100g), ama-almond (50g)
- Isidlo 4: i-salmon fillet (155g), irayisi elimhlophe laseBasmati (100g elomile) , i-broccoli (100g)
- Isitokisi: iprotheni ephakeme yesikhotho samanzi, i-mousse enamanzi, i-cookie (225g)
Ukudla kwe-caloric yansuku zonke: 2413 k / ikhal
Ukusebenza okuthuthukisiwe
Ochwepheshe bezezemidlalo balungiselela isimiso sokuqeqeshwa esimweni somdlali kunesikhathi esingamaviki angu-14 esithile sokulungiselela ukuncintisana. Uhlelo lwakhe lwaluhlanganisa izikhathi ezine zokuqeqesha ngesisindo ezibhekiswe emaqenjini amakhulu emisipha kabili ngesonto. Wabuye wagqiba ukuqeqeshwa kwesikhashana esiphakeme (HIIT) nokuzivocavoca okuphansi esimweni esisheshayo okwakuthandwa ngumdlali.
Imiphumela Ephakeme
Umdlali ulahlekelwe isisindo ngokuhambisana nezincomo zokuqinisa umzimba ezisekelwe ebufakazini .5 kuya ku-1.0% ngesonto. Ingqikithi yokulahlekelwa kwesisindo ngaphezu kokungenelela kwamasonto angu-14 kwakungu-11.7 kg noma cishe ama-25 lbs. Amaphesenti akhe omzimba womzimba wehliswa ngamaphesenti angu-6.8 afaka ukukhululeka kwamafutha namanoni (FFM). Ukulahlekelwa yi-FFM ethile kujwayelekile kubo bonke abagijimi ekulinganiseni kwamandla angalungile.
Eminye imiphumela yayihlanganisa izinga lokuphumula lenhliziyo elithuthukisiwe futhi lenyuka i-VO2 (ivolumu yomoya-mpilo umdlali angasebenzisa). Ukukala kwe-fat oxidation (ukushisa) kwaboniswa ukuze kuthuthukiswe. Okunye okutholakele kubonisa ukuthi amandla namandla awazange ahlupheke ngokunciphisa amafutha amaningi namanoni. Umgijimi akazange abike ngezindlala ezinkulu noma ukoma ngesikhathi sokungenelela. Ucwaningo lwangaphambili lubonisa ukudla okunomthelela okujwayele ukudla ngokweqile nokuzibopha. Umhlanganyeli uveze ukuthi wayengenakho kulezi zikhalo.
Ngokuvamile, ukungenelela kokudla okunomsoco kanye nesimo sengqondo kwakungcono kumdlali. Imiphumela emihle iphikisana nenkolelo evamile yokulungiselela umncintiswano wokuncintisana komzimba. Umbiko wecala ubonisa ukuthi akudingekile ukweqa ukudla, ukhiphe amaqembu abalulekile ama-macronutrient, dehydrate noma usebenzise amavolumu amaningi okugcwalisa ukuze uzuze umzimba wokulungiswa kwesigaba. Ekugcineni, lo mqhudelwano wabeka abadlali abangu-7 kwabangu-19 ababhekene nokuncintisana okuhle kakhulu kunomncintiswano wokuqala we-physique.
> Imithombo:
> I-International Journal of Sports Nutrition and Exercise Metabolism, I-Alternative Dietary Strategy yokwenza Isisindo Ngenkathi Kuthuthukiswa Kwama-Mood, Ukunciphisa Ukudla Kwemzimba, Nokungabi Nokwenza Okungcolile: Ukufunda Kwesifundo se-Professional Jockey, uGeorge Wilson et al., 2012
> Journal of the International Society of Sports Nutrition, Ukudla okunomsoco kanye nesimo sokungena esimweni sokulungiselela umncintiswano wemvelo yomzimba: Ucwaningo lwamacala, uScott Lloyd Robinson et al., 2015
> Journal of Strength & Conditioning Research, Abstract, Anabolic and Catabolic Hormones and Energy Balance of Male Bodybuilders Ngesikhathi Ukulungiselela Umncintiswano, Mäestu, Jarek et al., 2010