No ke aha e hiki ʻole ai iaʻu ke pauma i koʻu mākala gluteus? * ʻO Crossfit

ʻAʻole aloha ʻia nā kaikamahine no ko lākou kiʻi, akā no ko lākou hoʻonani kūlohelohe, ʻano hoʻomākeʻaka, ʻano a me nā ʻano ʻē aʻe he nui. Eia nō naʻe, makemake ʻoe e kūpaʻa ʻole i nā mea āpau, a ʻo kahi lima voluminous a i ʻole hiki ʻole ke hoʻopaʻa ʻia e lilo i mea pale i ka maikaʻi ʻole.

ʻIke pinepine nā mea nona kēia pilikia i ka pololei a i ʻole intuitively koho i ke kumu - nā mākala i hoʻomaʻamaʻa ʻole ʻia, kahi predisposition genetic, a lahilahi paha o kahi kiʻi. Akā i kekahi manawa ʻaʻole kau ke kumu i ka mākala gluteus, akā i ka ʻano maikaʻi ʻole a i ʻole kaʻai pono ʻole.

Kumu 1. Haʻahaʻa ʻoe i nā calories

Pono ka waiwai me ka ikaika - inā ʻaʻohe wahi a ke kino e lawe ai i ka ikaika no ka ulu ʻana o nā mākala, me nā pūpū. ʻAʻole maopopo mau i nā kaikamahine e ʻai ana i ka papaʻai ke lohi a lohi paha nā mea i ka anorexia.

Eia nō naʻe, makemake nā kaikamahine he nui e lilo i ka kaupaona i ka manawa like a pume i ka puʻupuʻu, ka mea hiki ʻole i ke kumu - ma hope o nā mea āpau, pono ʻoe i kahi deficit calorie e lilo i kaupaona, a me ke koena no ka ulu ʻana o nā mākala. ʻO ia ke kumu e pono ai ʻoe e puhi i ka momona ma mua, a laila loaʻa ka nui o nā mākala, a i ʻole inā ʻaʻohe ou pilikia me ka keu kaupaona, e helu pono i ka lawe ʻana o ka calorie no kahi hoʻonohonoho kūleʻa.

Hele mai nā Calories mai ka meaʻai, a hoʻolilo ke kino iā lākou ʻaʻole wale ma ke kūkulu ʻana i nā mea kiko, akā no ka hanu ʻana, ka naʻau, a me ka digestion. No laila, pono ka makua i ka 1500 kcal ma ka lā e mālama pono i ke kaupaona o kēia manawa. No ka ulu ʻana o nā mākala - ʻoi aku ka nui. Ke hoʻohaʻahaʻa ʻia kēia pā, e hoʻomaka ana ke kino e hoʻoulu mua i nā mākala, a laila kahi momona liʻiliʻi. Ma muli o kēia, hiki i ke kahuna ke hoʻomālielie a i ʻole lilo i flabby, no ka mea e nalowale ka nui o nā mākala ma lalo ona, a ʻaʻole ʻike ka ʻili pehea e paʻa koke ai.

Mai poina e pili ana i ka hoʻohana ʻana i ka wai maoli - pono i kahi mākua ma kahi o 33 ml no kg o ke kaumaha o ke kino i kēlā me kēia lā.

Puka: e hoʻonui i ka lawe ʻana i nā līlia calla i kēlā me kēia lā. He mea nui ʻaʻole wale e hoʻonui i ka ʻai o ka calorie, akā e nānā pū i ka lakio pololei o BJU. ʻOiaʻiʻo, ʻoi aku ka maikaʻi o ke kāhea ʻana i kahi loea (nutristist a i ʻole mea hoʻomaʻamaʻa pilikino) no ke ʻano pololei o ka papaʻai.

Kumu 2. Mai manaʻo i ka mākala i hoʻopaʻa ʻia

No ka pauma ʻana i kāu hoki, pono ʻoe e ʻike i ka mākala hana. Inā hana maʻalahi a hana hewa paha nā hana, a laila ma kahi o ka wahi i makemake ʻia, nui ka makaʻu o ka pauma ʻana i kou mau wāwae a i ʻole hoʻohui ʻole i ka nui. Pono e hoʻokō ʻia kekahi hana hoʻoikaika kino me ke kiʻekiʻe kiʻekiʻe, e noʻonoʻo ana i kona ʻano a me nā pūʻulu muscle hana. ʻOi aku ka maikaʻi o ka hana ʻana i nā haʻina 2-3 ma mua o ka hana wikiwiki ʻana i nā mea āpau.

Puka: i ka hoʻomaka mua o ka hoʻomaʻamaʻa, pono ʻoe e hoʻokaʻawale mai nā manaʻo extraneous a kau pono i nā hoʻoikaika kino, ka hana aelike ʻana a me ke kanikau ʻana i ka mākala i ka manawa me ka hana. ʻAʻole pono ʻoe e kamaʻilio pū me kekahi kanaka a mai hoʻohoka ʻia i ka wā o ke hoʻokokoke ʻana.

Kumu 3. ʻAʻohe kaulike o BJU

ʻO BJU nā protein (nā mea), nā momona (hāʻawi i kahi ʻano o ka māʻona, kōkua i nā huaora e omo ʻia, pono ʻia no ka synthesis o nā hormones he nui) a me nā carbohydrates (nā mea kūkulu hale). Hiki i ka nele o nā huaʻaleʻale ke hana i ka nalo ʻana i nā mākala, no laila mai ʻai wale i ka protein a poina i nā mea āpau āpau. E hoʻomaulia i ka nui o nā mea pono, pono ʻoe e ʻai i kēlā me kēia lā no kēlā me kēia kg o ke kino.

3-5 gr. nā pākeke (me ke kaupaona o 50 kg, pono ia e ʻai ma ka liʻiliʻi he 150 mau koleka i kēia lā);
2 gr. protein (50 kg ma ka liʻiliʻi 100 gram i kēlā me kēia lā);
1-1.5 gr. momona (50 kg - ma ka liʻiliʻi 50 gram i kēlā me kēia lā).

Puka: e kūkulu i nā mākala gluteal, e nānā pono ʻia ke kaulike ma luna o ka BJU. Ma mua o ka hoʻomaʻamaʻa ʻana (1.5-2 mau hola), pono ka ʻai ʻana i nā huehue paʻakikī - buckwheat, raiki, oatmeal, pasta, a me nā protein - ka moa, ka iʻa, ka iʻa, ka tī liʻiliʻi, nā hua manu. He like ia ma hope o ke aʻo ʻana. A ʻo kekahi mau mea hou aʻe i kēia lā. ʻO nā momona, pono ʻoe e hoʻopili i nā huaʻai, nā aila flaxseed a i ʻole ka iʻa iʻa.

Kumu 4. ʻAʻohe maikaʻi o ka hoʻomaha

ʻAʻole ulu ka ulu o nā mākala, me ka mākala gluteal, i ka wā hoʻomaʻamaʻa, akā ma hope o ia. Inā hoʻomaʻamaʻa mau ʻoe i ka hale hoʻoikaika kino a hana paha i nā hoʻoikaika ʻana ma ka home, ʻaʻole e ulu ka mākala kūpono. He mea nui ka hāʻawi ʻana i ka manawa e ola hou ai.

Puka: pono ia e piha a no ka leʻaleʻa hoʻomaha ma waena o nā hana. ʻAʻole pono ʻoe e hoʻomaʻamaʻa ma mua o 2-3 mau manawa i ka pule. I ka manawa like, pono ka nānā ʻana i kou kūlana naʻau - me kahi ʻano maikaʻi a me ka ʻole o ke koʻikoʻi, nā wā kaumaha, e ʻike wikiwiki ʻia ka hopena.

Kumu 5. Hiamoe maikaʻi ʻole

Hoʻowahāwahā pinepine ʻia ka mea nui o ka hiamoe, akā ʻo ka hiamoe a me nā maʻi ʻē aʻe e hoʻomāhuahua i ka naʻau, hoʻoliʻiliʻi i ka hana, a hoʻohauʻoli ʻole i ka lā. Makemake wau e hāʻawi i nā mea āpau, peʻe i kahi kihi pouli a hiamoe maikaʻi. ʻAʻohe ikaika a makemake no ka hoʻomaʻamaʻa. Pōʻino ke ola ʻana o ka mākala, a hiki i kahi hemahema holoʻokoʻa holoʻokoʻa.

Puka: hiamoe no 8 mau hola. Inā ala ʻoe i ka ʻeono o ke kakahiaka, a laila pono ʻoe e hiamoe ma ka ʻumi o ke ahiahi, ʻaʻole ma hope. ʻO ka hiamoe ma mua o ke awakea ma ka hopena pule ʻaʻole ia he kumu no ka hoʻomaha maikaʻi, a ma hope e hiki ai iā ʻoe ke kaumaha loa. He ʻōlelo aʻoaʻo e kūpaʻa i ka piʻi piʻi maʻamau, ke hoʻololi nei i ka hopena pule ma mua o 2 mau hola.

Kumu 6. predisposition genetic

Hoʻoilina ʻia nā mea āpau, e like me ke ʻano o nā puʻupuʻu a i ʻole ka ulu ʻana o nā mākala i ka nui. No hoʻokahi kaikamahine, me ka palena iki o ka hana i hoʻopukapuka ʻia, lilo ka puʻupaʻa i mea haʻaheo, ʻoiai e hana nā mea ʻē aʻe i nā hoʻoikaika hou me ka hopena liʻiliʻi.

Puka: inā he maoli kahi predisposition genetical i kahi kuʻekuʻe wāwae pālahalaha, pono ʻoe e ʻōlelo iā ʻoe iho: "Hiki iaʻu ke hōʻino i kaʻu ʻike moʻokūʻauhau, akā hiki iaʻu ke hoʻomaikaʻi". Pono e hana i ka hoʻomaikaʻi, ʻoiai e lohi a ʻoi aku ka paʻakikī o kēia hana. E hauʻoli i kekahi holomua, a me nā mea maalea. E hoʻemi i ka nui o nā hana cardio - hana pinepine lākou i ka ulu ʻana o nā mākala me ka lohi.

Kumu 7. Polokalamu hoʻomaʻamaʻa monotonous mau

ʻO ka manawa pinepine, ma hope o ʻelua a ʻekolu paha mahina o ka hoʻomaʻamaʻa ʻana, makemake ʻoe e ʻike i ka hopena, a pīhoihoi ka haʻalele ʻana. Nui nā hoʻoikaika kino no nā mākala gluteal:

ʻO nā squats hohonu (ma lalo o ka like, i nā manawa āpau me kahi kua pālahalaha, ʻike ʻike i nā mākala gluteal), me Smith.
© Vitaly Sova - stock.adobe.com
ʻO nā leona me nā dumbbells a i ʻole me ka barbel ma nā poʻohiwi, pono ke ākea o nā ʻanuʻu.
© Makatserchyk - stock.adobe.com

© Makatserchyk - stock.adobe.com
Swute swings (hoʻi a ʻaoʻao) me a me ka ʻole o nā mīkini ʻoka.
© egyjanek - stock.adobe.com

© ʻApelika Studio - stock.adobe.com
ʻO Romanian Dumbbell Rows lāua ʻo Barbell Bends.

Puka: nui ka mākala gluteus, a ʻoi aku ka manawa o ka pauma ʻana iā ia, mai ʻeono mau mahina a ʻoi paha, he mea pākahi nā mea āpau. E kōkua nā ʻano hana like ʻole i ke ʻano kokoke i ka hopena i makemake ʻia. ʻAʻole ke kiko ʻoi aku ka leʻaleʻa (ʻoiai he mea hoʻohui kēia), akā i ka maʻa o ke kino i ka neʻe ʻana o ka monotonous.

Kumu 8. ʻAʻohe holomua i nā kaupaona a i ʻole koho kūpono ʻole o nā hoʻoikaika kino

Hoʻomaʻamaʻa kino ke kino i ka ukana, a laila kū ka ulu o ka mākala. Pono ʻoe e hoʻonui i ka kaumaha i hoʻohana lohi ʻia, akā mau. ʻAʻole pono ʻoe e hoʻomaka koke me kahi mea nui, piha i nā pilikia me nā hono a me ke kua i lalo, keu hoʻi inā hana hewa nā hana.

ʻO kekahi pilikia kūpono paha ka hoʻohana nui ʻia ʻana o nā ʻūlū wāwae ʻole kaupaona ʻia, hana ʻia i nā helu he nui o nā rep, a i ʻole nā squats a me nā hoʻomaʻamaʻa ʻē aʻe me ka barbel a me nā dumbbells, akā i ka manawa like me nā kaupaona māmā loa.

ʻO ka mea hoʻonāukiuki nui no ka ulu ʻana o nā mākala kahi ukana koʻikoʻi, ʻaʻole pono ʻoe e hilinaʻi i nā papahana like ʻole e like me "pehea e pauma ai i ka puʻupuʻu i 4 mau pule", kahi e hāʻawi ʻia ai nā hoʻoikaika kino wale nō ma ka papahele a me ka ʻole o ke kaupaona (a i ʻole ka palena palena loa me kahi pēpili uila) ʻO ke kālepa wale nō kēia, ʻo ka hopena o ia papahana hiki ke loaʻa i kahi genetical hoʻokahi wale nō. Pono ka ulu Glute i ka hana ikaika a me ka holomua mau i nā kaupaona hana. ʻO ka maʻamau, ʻaʻole ʻoe e heʻe koke me kahi barbel 50 kg, akā pono ʻoe e hoʻoikaika no kēia, a ma hope o 6-9 mau mahina he hopena piha kēia. ʻO ka pae rep pono no ka hoʻonohonoho 8-15.

Puka: e hoʻonui iki i ka ukana, ʻoiai ʻaʻole e uhaʻi i ke ʻano hoʻoikaika kino. Mai hoʻohana i nā mīkini a i ʻole ka hana kaumaha ʻole ma kahi o ka barbell kaumaha a i ʻole nā hana dumbbell.

Panina hopena

Nui nā kumu no ka ulu ʻole o ka puʻupuʻu, akā hiki i nā mea āpau ke hoʻoponopono a hoʻoponopono ʻia paha. ʻO ka mea nui ka hoʻoponopono ʻana iā ʻoe iho. I ka hale hoʻoikaika kino, ʻaʻole pono ʻoe e hoʻolilo i hoʻokahi a ʻoi paha mau hola luhi, akā e hoʻopili i ka hana a me ka hana maikaʻi. Ma o ka haʻuki, hoʻōla ke kino a lawe ke kino i ke ʻano i makemake ʻia. Ke hana nei ʻoe iā ʻoe iho i kēia manawa, a ʻoi aku ka maikaʻi o ka hoʻoulu ʻana e kōkua. Ma hope o kēlā, pono ka ʻai ʻana me ka makemake - kūpono i ke kino ke lawe piha i ka meaʻai olakino a pono ia.