Mea Kākau: Laura McKinney
Lā O Ka Hana: 6 Apelila 2021
HōʻAno Hou I Ka Lā: 27 Okakopa 2024
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Camp Chat Q&A #3: Hut Insulation - First Aid - Fingernails - Languages - and more
Wikiō: Camp Chat Q&A #3: Hut Insulation - First Aid - Fingernails - Languages - and more

Anter

Hoʻokumu ʻia ke bodybuilding a puni ke kūkulu ʻana i nā mākala o kou kino ma o ka hāpai ʻana i ka paona a me ka meaʻai.

Inā he leʻaleʻa a hoʻokūkū paha paha, kuhikuhi pinepine ʻia ke bodybuilding ma ke ʻano he nohona, no ka mea pili i ka manawa āu e hoʻolilo ai i loko a ma waho o ka hale hoʻoikaika kino.

I mea e hoʻonui ai i kāu mau hopena mai ka hale hoʻoikaika kino, pono ʻoe e nānā i kāu papaʻai, ʻoiai ʻo ka ʻai ʻana i nā meaʻai kūpono ʻole e hōʻino ai i kāu mau pahuhopu kino.

Hōʻike kēia ʻatikala i ka mea e ʻai ai a hōʻalo i ka papa hana kino a hāʻawi i kahi papa kuhikuhi hoʻokahi pule.

Nā Kumumanaʻo Kino

ʻOkoʻa ke bodybuilding mai ka hāpai uila a i ʻole ka hāpai hāpai ʻana i ka Olumepika i ka hoʻokolokolo ʻia ma ka helehelena o ka mea hoʻokūkū ma mua o ka ikaika o ke kino.

E like me ke ʻano, ʻiʻini ka poʻe hoʻoikaika kino e hoʻomohala a mālama i ke kaulike kaulike, wīwī a me ke kino muscular.


No ka hana ʻana i kēia, hoʻomaka nā mea hoʻoikaika kino he nui me kahi wā kū i waho e ukali ʻia e kahi ʻano o ka manawa o ka ʻai - i kapa ʻia he mahele nui a ʻoki hoʻi.

I ka wā o ka puʻupuʻu, hiki ke hala i mau mahina i mau makahiki, ʻai ka poʻe bodybuilding i kahi papa kiʻekiʻe-calorie, protein-waiwai a hāpai i nā kaupaona me ka pahuhopu o ke kūkulu ʻana i nā mākala i hiki.

ʻO ka ʻoki ʻoki aʻe e kia ana i ka nalo ʻana o ka momona i hiki ke mālama ʻia i ka nui o nā mākala i hoʻomohala ʻia i ka wā o ka nui. Loaʻa kēia i nā loli kikoʻī i ka papaʻai a me ka hoʻoikaika kino ma kahi o 12-26 mau pule ().

Hōʻuluʻulu Manaʻo

Hoʻokaʻawale ʻia ka hoʻomaʻamaʻa kino ʻana a me ka make ʻana i ʻelua mau papa: ka nui ʻana a me ka ʻoki ʻana. ʻO ka pahuhopu o ka pae bulking ke kūkulu ʻana i nā mākala, akā hoʻolaʻa ʻia ka ʻoki ʻana i ka mālama ʻana i nā mākala ʻoiai e nalowale ana ke kino momona.

Nā pono o ke hoʻoikaika kino

Nui nā pono olakino e pili pū ana me ka hoʻoikaika kino.

I mea e mālama a kūkulu ai i nā mākala, hoʻoikaika kino pinepine ka poʻe hoʻoikaika kino, e hana ana i ka pale a me ka hoʻomaʻamaʻa aerobic.


Hoʻonui ka hoʻomaʻamaʻa kūʻē i ka ikaika a me ka nui o nā mākala. Hoʻohui nui ʻia ka ikaika o ka mākala me ka haʻahaʻa o ka make ʻana mai ke kanesa, ka maʻi puʻuwai a me nā puʻuwai, a me nā maʻi koʻikoʻi ʻē aʻe ().

Hoʻomaʻamaʻa aerobic, ka mea a nā bodybuilders e hoʻokō mau ai e hōʻemi i ka momona o ke kino, hoʻomaikaʻi i ke olakino puʻuwai a hoʻoliʻiliʻi loa i kou makaʻu o ka hoʻomohala ʻana a make paha mai nā maʻi puʻuwai - ka mea pepehi kanaka helu ʻekahi ma ʻAmelika (,).

Ma waho aʻe o ka hoʻoikaika kino, hoʻoikaika pū ka poʻe bodybuilders i kā lākouʻai pono.

Me ka hoʻolālā pono, hiki i nā poʻe hoʻoikaika kino ke ʻai i kahi ala e kākoʻo ʻole ai i kā lākou mau hana i ka hale hoʻoikaika kino akā mālama pū lākou iā lākou i ke olakino.

Ma hope o kahi papaʻai olakino olakino, me nā meaʻai momona-momona mai nā pūʻulu meaʻai āpau i nā huina kūpono, hiki ke hoʻohaʻahaʻa nui i kou makaʻi i nā maʻi maʻi mau ().

Hōʻuluʻulu Manaʻo

Hoʻomaʻamaʻa pinepine ka poʻe bodybuilding a ʻai paha i nā papaʻai maikaʻi a me nā meaʻai momona, nā mea ʻelua e hāʻawi i nā pono olakino he nui.

Nā Koina Kalepona a me nā Macronutrients

ʻO ka pahuhopu no nā hoʻokūkū hoʻokūkū hoʻokūkū e hoʻonui i ka nui o nā mākala i ka manawa bulking a hoʻemi i ka momona o ke kino i ka ʻoki ʻoki. No laila, ʻai ʻoe i nā mea ʻoi aku ka nui o ke kaola ma mua o ka ʻoki.


Ehia mau kalina e pono ai?

ʻO ke ala maʻalahi e hoʻoholo ai i ka nui o nā calori e pono ai ʻoe e kaupaona iā ʻoe iho ma ka liʻiliʻi ʻekolu mau manawa o ka pule a hoʻopaʻa i ka mea āu e ʻai ai me ka hoʻohana ʻana i kahi polokalamu kalepona.

Inā kū mau kou kaupaona, ʻo ka helu o nā calorie i kēlā me kēia lā āu e ʻai ai ʻo ia kāu mālama kalori - i nā huaʻōlelo ʻē aʻe, ʻaʻole ʻoe e lilo a loaʻa ʻana paha ke kaupaona, akā mālama ia.

I ka wā o kou bulking phase, ua paipai ʻia e hoʻonui i kāu ʻai calorie e 15%. ʻO kahi laʻana, inā he 3,000 kāu mālama mālama ʻana i kēlā me kēia lā, pono ʻoe e ʻai i nā calories he 3,450 i kēlā me kēia lā (3,000 x 0.15 = 450) i kāu kau nui ().

Ke hoʻololi nei mai kahi bulking i kahi ʻoki ʻoki, e hoʻoliʻiliʻi ʻoe i kāu mau calorie mālama e 15%, ʻo ia hoʻi e ʻai ʻoe i 2,550 mau calorie i kēlā me kēia lā ma kahi o 3,450.

Ke loaʻa nei ʻoe i ke kaupaona i ka pae bulking a i ʻole lilo kaupaona i ka ʻoki ʻana, pono ʻoe e hoʻoponopono i kāu lawe ʻana i ka calorie i kēlā me kēia mahina e hōʻike i nā loli o kāu kaupaona.

E hoʻonui i kāu mau kalepona i kou loaʻa ʻana i ke kaupaona i ka pae bulking a hoʻoliʻiliʻi i kāu mau calorie ke lilo ʻoe i kaupaona i ka ʻoki ʻoki no ka holomua mau.

I kēlā me kēia manawa, pono ʻoe ʻaʻole e lilo a loaʻa ʻoi aku ma mua o 0.5-1% o kou kino kaupaona i kēlā me kēia pule. Mālama kēia ʻaʻole ʻoe e nalo i ka nui o nā mākala i ka wā o ka ʻoki a loaʻa ʻole ka momona o ke kino i ka wā o ka nui ().

Lākiō Macronutrient

I ka manawa e hoʻokumu i ka helu o nā calories e pono ai, hiki iā ʻoe ke hoʻoholo i kāu lakohana macronutrient, ʻo ia ka lakio ma waena o kāu protein, carbohydrate a me ka momona momona.

ʻAʻole like me ka ʻokoʻa o kāu mau calorie e pono ai ma waena o ka nui a me ka ʻoki ʻana, ʻaʻole e loli kāu lākiō macronutrient.

Loaʻa i loko o ka protein a me nā carbs ʻehā mau calories i ka gram, a ʻo ka momona he ʻeiwa.

Paipai ʻia ʻoe e loaʻa (,):

  • 30-35% o kāu mau calorie mai ka protein
  • 55-60% o kāu mau calorie mai carbs
  • 15-20% o kāu mau calorie mai ka momona

Eia kahi laʻana o ka lakio no kahi pae bulking a me ka ʻoki ʻoki:

Pae hoʻouluuluʻĀpana ʻoki
Kalepona3,4502,550
Kumuʻiʻo (gram)259–302191–223
Carb (gram)474–518351–383
Momona (gram)58–7743–57

ʻO kēia nā kulekele laulā, no laila ʻoi aku ka maikaʻi e kūkākūkā me kahi dietitian i hoʻopaʻa inoa ʻia e hoʻoholo i kāu mau pono ponoʻī e pili ana i kāu mau pahuhopu e ʻike pono i kāu papaʻai.

Hōʻuluʻulu Manaʻo

Hōʻoia ʻia ka loaʻa ʻana o ka calorie, akā ʻaʻole kāu macronutrient ratio, ʻokoʻa ma waena o ka pae bulking a me ka ʻoki ʻana. I ka helu no nā loli kaumaha, hoʻomaikaʻi i kāu lawe ʻana i ka kalori i kēlā me kēia mahina.

Nānā Kino Kino: Nā Mea ʻai e ʻAi a ʻalo ai

E like me ka hoʻomaʻamaʻa, ʻo ka papaʻai kahi mea nui o ke bodybuilding.

ʻO ka ʻai ʻana i nā meaʻai kūpono i nā huina kūpono e hāʻawi i kou mau mākala me nā huaora e pono ai lākou e hoʻihoʻi mai ka hoʻolālā a ulu nui a ikaika hoʻi.

ʻO ka ʻokoʻa, ʻo ka ʻai ʻana i nā meaʻai kūpono ʻole a ʻai ʻole paha i nā mea kūpono e waiho iā ʻoe me nā hopena subpar.

Eia nā meaʻai āu e nānā pono ai a me nā meaʻai e kaupalena a pale aku paha:

Nā Meaʻai e Nānā Ai

ʻAʻole pono nā meaʻai āu e ʻai ai ke ʻokoʻa ma waena o ka nui a me ka ʻoki ʻana - maʻamau, nā nui e hana.

Nā meaʻai e ʻai pū ():

  • Nā meaʻai, nā moa a me nā iʻa: ʻO ka steak Sirloin, ka pīpī o ka ʻāina, ka pua puaʻa, ka ʻona, ka umauma moa, ka salemona, ka tilapia a me ka cod.
  • Waiu: ʻO Yogurt, tī wai, waiū momona momona a me ka tī.
  • Palaoa: ʻO ka palaoa, cereal, crackers, oatmeal, quinoa, popcorn a me ka laiki.
  • Hua: ʻO nā ʻalani, nā ʻāpala, ka maiʻa, nā hua waina, nā pears, nā peach, ka melemona a me nā hua.
  • Nā mea kanu Starchy: ʻO kaʻuala, kānana, peas ʻōmaʻomaʻo, nā piʻa ʻelima a me ka cassava.
  • Nā mea kanu: ʻO Broccoli, spinach, greens saladi greens, ʻōmato, pīni ʻōmaʻomaʻo, kukama, zucchini, asparagus, pepa a me nā lau.
  • Nā hua a me nā nati: ʻO nā ʻalemona, nā walnuts, nā pua sunflower, nā hua chia a me nā ʻano flax.
  • Nā pīni a me nā legume: ʻO Chickpeas, lentils, kidney beans, black beans and pinto beans.
  • ʻAila: ʻO kaʻaila Olive, aila flaxseed a me ka aila avocado.

Nā Mea ʻai e Kapu

ʻOiai ʻoe e hoʻopili i nā ʻano meaʻai i kāu papaʻai, aia kekahi mau mea āu e kaupalena ai.

Pākuʻi ʻia kēia mau mea:

  • ʻAlekohola: Hiki i ka waiʻona ke hoʻopilikia maikaʻi ʻole i kou hiki ke kūkulu i nā mākala a lilo ka momona, ʻoi loa inā e ʻai ʻoe ia i ka nui ().
  • Pākuʻi ʻia nā kō: Hāʻawi kēia i nā calories he nui akā he mau momona. ʻO nā meaʻai i loko o nā kō i hoʻohui ʻia e komo pū me nā momona, nā kuki, nā donat, nā kalima, nā keke a me nā mea inu kō, e like me ka soda a me nā mea inu haʻuki ().
  • Nā meaʻai palai hohonu: Paipai paha kēia i ka lū a - ke pau i ka nui - maʻi. ʻO nā laʻana me nā iʻa iʻa, nā wīwī french, nā apo onion, nā moa moa a me nā pākaʻi tī ().

Ma waho aʻe o ka palena ʻana i kēia, makemake paha ʻoe e hōʻalo i kekahi mau meaʻai ma mua o ka hele ʻana i ka hale hoʻoikaika kino e hiki ai ke hoʻolohi i ka digestion a hoʻonāukiuki i ka ʻōpū i kāu hana.

Pākuʻi ʻia kēia mau mea:

  • Nā meaʻai momona momona: ʻO nā ʻiʻo momona momona, nā meaʻai buttery a me nā sausa kaumaha a i ʻole nā ​​kalima.
  • Meaʻai kiʻekiʻe-fiber: ʻO nā pīni a me nā mea kanu kīʻaha e like me broccoli a i ʻole cauliflower.
  • Nā inu inu kalepona: ʻO ka wai Sparkling a i ʻole ka sodaʻai.

Kākoʻo Kino

Lawe ka hapa nui o nā bodybuilder i nā mea hoʻopihaʻai, a ʻo kekahi o lākou e pono ai ʻo kekahi ʻē aʻe ʻaʻole (,).

ʻO nā mea hoʻopili bodybuilding ʻoi loa e like me:

  • Whey protein: ʻO ka ʻai ʻana i ka palaoa protein he ala maʻalahi a maʻalahi hoʻi ia e hoʻonui ai i kāu protein.
  • Hanai: Hāʻawi ʻo Creatine i kou mau mākala me ka ikehu e pono ai e hana i kahi rep a i ʻole ʻelua. ʻOiai he nui nā mana o ka creatine, e nānā no ka monine monetine ʻoiai ʻo ia ka mea maikaʻi loa ().
  • Kāpena: Hoʻoemi ka cafe i ka luhi a ʻae iā ʻoe e hana nui. Loaʻa ia i loko o nā mea hoʻopihapiha hoʻomaʻamaʻa mua, kope a me tī ().

Kōkua paha kahi pākuʻi maha-wikamina a me ka mineral inā ke kaupalena nei ʻoe i kāu lawe ʻana i ka calorie i ka hoʻāʻo e hoʻoliʻiliʻi i ka momona o ke kino i kou wā ʻoki.

Hōʻuluʻulu Manaʻo

Hoʻopili i nā ʻano meaʻai momona like ʻole a ma loko o nā pūʻulu meaʻai āpau i kāu papaʻai. Hōʻalo a kaupalena paha i ka waiʻona, nā meaʻai me nā kō a me nā meaʻai hohonu. Ma waho aʻe o kāu papaʻai, hiki i nā protein whey, creatine a me caffeine ke lilo i mea kōkua pono.

Papa Kuhikuhi Laʻana hoʻokahi Pule

Hoʻomaopopo pinepine ʻia nā papaʻai o nā bodybuilders e like me ka mea kapu, hana hou a luhi hoʻi.

ʻO nā papa hana hoʻoikaika kino maoli ka mea i kaupalena ʻia nā koho ʻana o ka meaʻai a me nā ʻano liʻiliʻi ma waena a ma loko o nā pūʻulu meaʻai, i hiki ai ke alakaʻi i kahi lawa kūpono o nā minelala a me nā huaora pono ().

No kēia kumu, he mea nui e hoʻopili i nā ʻano like ʻole i kāu papaʻai e hōʻoia i ka hoʻokō ʻia o kāu mau pono ponoola - keu hoʻi i ka wā o ka ʻoki ʻana inā ʻai ʻoe i nā calorie kau palena.

Pono i kēlā me kēia pāʻina a me nā meaʻai māmā he 20-30 mau huna o nā protein e kākoʻo maikaʻi i ke kūkulu ʻana i nā mākala ().

Ke hele nei ʻoe i kahi manawa bulking, ʻoi aku ka kiʻekiʻe o kāu laweʻai ma mua o ka wā ʻoe i kahi ʻoki.

Hiki iā ʻoe ke leʻaleʻa i nā meaʻai like i ka ʻoki ʻoki āu e makemake ai i ka wā e hoʻopili ana - i nā ʻāpana liʻiliʻi.

Eia kahi laʻana hoʻokahi hebedoma bodybuilding menu:

PōʻakahiEnglish

  • ʻAina kakahiaka: ʻO nā hua i kāwili ʻia me ka ʻulala a me ka oatmeal.
  • Mea ʻai māmā: ʻO ka tī liʻiliʻi momona me nā blueberry.
  • ʻAina awakea: ʻO Venison burger, laiki keʻokeʻo a me broccoli.
  • Mea ʻai māmā: Lulu ka protein a me kahi maiʻa.
  • ʻAina ahiahi: Salemona, quinoa a me asparagus.

Pōʻalua

  • ʻAina kakahiaka: ʻO nā pancakes protein me ka syrup māmā, ka wai pīnī a me nā raspberry.
  • Mea ʻai māmā: ʻO nā hua moa i paila ʻia a me ka ʻāpala.
  • ʻAina awakea: ʻO ka steak Sirloin, kaʻuala a me ka salakeke spinach me ka vinaigrette.
  • Mea ʻai māmā: Lulu ka protein a me nā walnuts.
  • ʻAina ahiahi: ʻO ka turkey honua a me ka wai marinara ma luna o ka pasta.

Pōʻakolu

  • ʻAina kakahiaka: Pākuʻi moa me ka hua moa a me kaʻuala i hoʻomoʻa ʻia.
  • Mea ʻai māmā: ʻO yogurt Greek a me nā ʻalemona.
  • ʻAina awakea: Turkey umauma, basmati laiki a me nā mea kanu.
  • Mea ʻai māmā: Lulu ka protein a me nā hua waina.
  • ʻAina ahiahi: ʻO Mackerel, laiki ʻeleʻele a me nā lau salakeke me ka vinaigrette.

Pōʻahā

  • ʻAina kakahiaka: ʻO ka pākeke, ka hua manu, ka tī a me ka salsa i kahi tortilla palaoa holoʻokoʻa.
  • Mea ʻai māmā: ʻO Yogurt me ka granola.
  • ʻAina awakea: ʻO ka umauma moa, kaʻuala i hoʻomoʻa ʻia, kaʻaila kawa a me ka broccoli.
  • Mea ʻai māmā: Lulu ka protein a me nā hua hui.
  • ʻAina ahiahi: E hoʻomoʻa me ka moa, ka hua manu, ka laiki palaunu, broccoli, ka pī a me nā kāloti.

Pōʻalima

  • ʻAina kakahiaka: ʻO Blueberry, strawberry a me vanilla Greek yogurt ma nā oats i ka pō.
  • Mea ʻai māmā: ʻO nā hua liʻiliʻi a me Jerky.
  • ʻAina awakea: ʻO nā hoʻopiha Tilapia me ka wai lime, ʻeleʻele a me nā piʻa pinto a me nā mea kanu o nā kau.
  • Mea ʻai māmā: Lulu ka protein a me ka ʻāne.
  • ʻAina ahiahi: ʻO ka pipi o ka honua me ka palaoa, laiki palaunu, nā peʻa ʻōmaʻomaʻo a me nā pīni ʻōmaʻomaʻo.

Pōʻaono

  • ʻAina kakahiaka: ʻO ka pākeke honua a me ka hua manu me ke kō, nā pepa bele, ka tī a me ka salake.
  • Mea ʻai māmā: Hiki o ke tuna me nā pahū.
  • ʻAina awakea: ʻO ka hoʻopiha Tilapia, nā ʻuala ʻuala a me nā pepa bele.
  • Mea ʻai māmā: Lulu ka protein a me ka momi.
  • ʻAina ahiahi: ʻO ka pipi i hoʻomake ʻia me ka laiki, nā pīni ʻeleʻele, nā pepelu bele, ka tī a me ka pico de gallo

Lāpule

  • ʻAina kakahiaka: ʻO nā hua manu lā ʻaoʻao a me ka ʻalalā avocado.
  • Mea ʻai māmā: Nā kinipōpō protein a me ka waiū almond.
  • ʻAina awakea: ʻO nā ʻāpana Pork tenderloin me ka uala kālua pūlehu ʻia a me nā pīni ʻōmaʻomaʻo.
  • Mea ʻai māmā: Lulu ka protein a me nā strawberry.
  • ʻAina ahiahi: Tureke meatballs, marinara sauce and parmesan cheese over pasta.
Hōʻuluʻulu Manaʻo

Hoʻololi i nā ʻano meaʻai i kāu papaʻai a hoʻopau i ka 20-30 mau huna o ka protein me kēlā me kēia pāʻina a me nā meaʻai māmā.

Nā mea e noʻonoʻo ai

No ka hapa nui, ʻo ke bodybuilding kahi nohona e pili me nā pono olakino he nui, akā aia kekahi mau mea e ʻike ai ma mua o ka hana ʻana i ke bodybuilding.

Hiki i nā pae haʻahaʻa o ke kino momona ke hopena maikaʻi i ka hiamoe a me ke ʻano

No ka hoʻomākaukau ʻana no ka hoʻokūkū hoʻoikaika kino, loaʻa i nā mea hoʻokūkū nā pae haʻahaʻa loa o ke kino momona, me nā kāne a me nā wahine e piʻi pinepine ana i nā pae momona o 5-10% a me 10-15%, ().

ʻO kēia pae haʻahaʻa o ka momona o ke kino, i hui pū ʻia me ka lawe ʻana o ka calorie haʻahaʻa, ua hōʻike ʻia e hōʻemi i ka maikaʻi o ka hiamoe, hoʻopili maikaʻi ʻole i ka naʻau a hoʻonāwaliwali hoʻi i ka ʻōnaehana paleʻea i nā pule i mua o ka hoʻokūkū a me kekahi mau pule ma hope (,,,).

No laila, hiki i kēia ke hoʻemi i kou hiki ke hana i kēlā me kēia lā, pili maikaʻi ʻole i ka poʻe e puni ana iā ʻoe a waiho iā ʻoe i maʻalahi i ka maʻi.

Nā pilikia o ka Anabolic Steroid Hoʻohana

Nui, akā ʻaʻole nā ​​mea a pau, hoʻolaha ʻia nā mea hoʻopihapiha kūkulu kino e nā bodybuilders e hoʻohana nei i nā lāʻau hoʻoikaika hoʻoikaika, e like me nā steroid anabolic.

Kuhi hewa kēia i nā mea hoʻoikaika kino he nui i ka manaʻoʻiʻo hiki iā lākou ke hoʻokō i ka ʻano muscular like ma ka lawe ʻana i ka pākuʻi i hoʻolaha ʻia.

I ka manawa hou, nui nā bodybuilder, keu hoʻi i ka poʻe i ka hoʻomaka o kā lākou huakaʻi, e hoʻomohala i nā mea i hiki ʻole ke hoʻokō ʻia ma ke ʻano kūlohelohe, kahi e alakaʻi ai i ka ʻoluʻolu ʻole o ke kino a i ka hopena ka makemake e hoʻāʻo i nā anabolic steroid (,).

Eia nō naʻe, maikaʻi ʻole ke olakino anabolic a pili i nā pilikia a me nā hopena ʻaoʻao.

Ma waho aʻe o ke kū ʻole i ke kānāwai i loko o ka US me ka ʻole o kahi kuhikuhi, ka hoʻohana ʻana i nā steroid anaboliko hiki ke hoʻonui i kou makaʻi ʻana i nā maʻi puʻuwai, hoʻemi i ka momona a hopena i nā maʻi psychiatric a me nā ʻano e like me ke kaumaha (,,)

Hōʻuluʻulu Manaʻo

Ke hoʻomākaukau nei no kahi hoʻokūkū, e ʻike pono i ka hopena o ka hopena. Eia nō naʻe, e hoʻomaopopo i ke ʻano o ke kino āu e ʻike ai ma nā hoʻolaha pākuʻi ʻaʻole hiki ke hoʻokō ʻia me ka hoʻohana ʻole ʻia o nā steroid anaboliko, maikaʻi ʻole loa.

Ka Laina Lalo

Hoʻokolokolo ʻia ke bodybuilding ma ka muscularity a me ka wīwī ma mua o ka hana haʻuki.

ʻO ka hoʻokō ʻana i ka nānā ʻana o ke bodybuilder makemake i ka hoʻoikaika mau a me ka nānā kūikawā i kāu papaʻai.

Hoʻokaʻawale pinepine ʻia ka make ʻana o ke bodybuilding i ka nui ʻana a me ka ʻoki ʻana i nā manawa, kahi e loli ai kāu loaʻa ʻana o ka calorie a ʻo ka likelike o kāu macronutrient ka mea like.

Pono kāu papaʻai e hoʻopili i nā meaʻai momona-momona, 20-30 mau huna o ka protein me kēlā me kēia pāʻina a me nā meaʻai māmā, a pono ʻoe e kaohi i ka wai ʻona a me nā meaʻai palai a kō a kiʻekiʻe paha.

Mālama kēia iā ʻoe e loaʻa i nā meaʻai a pau e pono ai i kou kino no ke kūkulu ʻana i nā mākala a me ke olakino holoʻokoʻa.

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