Na u batla ho ba matla?Baetsi ba koetliso ea mesifa ea motlakase ea motlakase ba ka thusa.
1. Matlafatsa mesifa ea hau
Ha 'mele oa hau o boloka protheine e ngata nakong ea protheine synthesis, mesifa ea hau e tla hola nako e telele.Empa 'mele oa hau o tla tsoelapele ho sebelisa mehloli ea eona ea protheine, mohlala ka merero e meng ea tlhahiso ea lihomone.
Ka lebaka leo, ho na le liprotheine tse fokolang tse fumanehang bakeng sa ho haha mesifa.Dr. Michael Houston, moprofesa oa phepo e nepahetseng Univesithing ea Virginia Tech, o re ho loantša sena, o hloka "ho haha le ho boloka liprotheine tse ncha ka potlako ho feta kamoo 'mele o senyang liprotheine tsa khale".
2. Ja nama
Phuputso ea bohlokoa ho Journal of Applied Physiology e bontša hore gram e le 'ngoe ea protheine ka ponto ea boima ba' mele e ka 'na ea e-ba palo e phahameng ka ho fetisisa eo 'mele oa hau o ka e sebelisang ka letsatsi.
Ka mohlala, motho ea boima ba lik’hilograma tse 160 o lokela ho ja ligrama tse 160 tsa protheine ka letsatsi, e lekanang le seo a se fumaneng letsoeleng la khoho la li-ounce tse 8, khalase ea chisi e tšoeu, sandwich ea nama ea khomo e halikiloeng, mahe a mabeli, khalase ea lebese le Li-ounces tse 2 tsa protheine ea makotomane.Abela lik'hilojule tsa hau tse setseng ka ho lekana ho lik'habohaedreite le mafura.
3. Ja haholo
Ho phaella ho protheine e lekaneng, o boetse o hloka lik'hilojule tse eketsehileng.Sebelisa foromo e ka tlase ho bala palo eo u e hlokang ho e noa letsatsi le letsatsi ho eketsa boima ba hau ka ponto e le 1 ka beke.(Iphe libeke tse peli ho etsa hore liphetho li hlahe sekaleng sa kamore ea ho hlapela. Haeba u so ka u eketsa lik'hilojule ka nako eo, eketsa likhalori tse 500 ka letsatsi.)
4. Itloaetse mesifa ea hau e meholo
Haeba u le moqali, boikoetliso leha e le bofe bo tla ba le matla a lekaneng ho eketsa protheine synthesis.Empa haeba u ’nile ua phahamisa litšepe ka nakoana, haeba u tsepamisitse maikutlo lihlopheng tse khōlō tsa mesifa, tse kang sefuba, mokokotlo le maoto, u tla haha mesifa e lebelo ka ho fetisisa.
Eketsa li-squats, lifts, sit-ups, push-ups, khatello ea benche, li-push-ups, le khatello ea sesole thupelong ea hau.Etsa lihlopha tse peli ho isa ho tse tharo tsa ho pheta-pheta ha 8 ho isa ho tse 12 'me u phomole metsotsoana e 60 pakeng tsa lihlopha tse peli.Lenane lena le pheta-phetoang le tla etsa hore lisele tsa hau tsa mesifa li be le hypertrophy kapele, e leng mokhoa oo ba o sebelisang ho hōla.
5. Ja ho hong ka mor'a lihora tse ling le tse ling tse 3
Houston o itse: “Haeba u sa je ka ho lekaneng, u tla fokotsa sekhahla seo ’mele oa hao o hlahisang liprotheine tse ncha ka sona.”
Arola palo ea lik'hilojule tseo u li hlokang ka letsatsi ka 6. Mohlomong ena ke chelete eo u lokelang ho e ja bakeng sa lijo ka 'ngoe.Etsa bonnete ba hore o ja ligrama tse 20 tsa protheine lihora tse ling le tse ling tse 3.
6. Khetha mochine o ka theolang boima ba 'mele le ho haha mesifa
Ho sebelisa theknoloji e phahameng ea matla a matla a matla a motlakase (HI-EMT), ho tsoela pele ho atolosa le ho fokotsa mesifa ea autologous, ho etsa koetliso e feteletseng, le ho fetola ka botebo sebopeho sa ka hare sa mesifa, ke hore, ho hōla ha mesifa ea mesifa (ho atolosoa ha mesifa), ho hlahisa liprotheine tse ncha, liketane. le mesifa ea mesifa (hyperplasia ea mesifa), Koetliso le ho eketsa bongata ba mesifa le molumo.
Theknoloji ea 100% e feteletseng ea mesifa ea theknoloji ea HI-EMT e ka baka palo e kholo ea lipolysis, mafura a acid a senyeha ho tloha triglycerides 'me a bokelloa liseleng tsa mafura.Mafura a mafura a phahame haholo, a lebisa ho apoptosis ea lisele tsa mafura.E ntšoa ke metabolism e tloaelehileng ea 'mele ka mor'a libeke tse' maloa.Ka hona, Mokoetlisi oa Motlakase oa Motlakase a ka fokotsa mafura ha a ntse a matlafatsa le ho eketsa mesifa.
Nako ea poso: Nov-24-2021