Tahua whakamaroke tinana: kahore ngako me warowaihā

Kaitäkaro e ngaio i roto i hākinakina mana, tae atu bodybuilding, i reira ko te ariā o "te tinana-whakamaroke". Ka rite ki te tikanga whānui, e puritia ana ki reira i te aroaro o te whakataetae, i te mea e tika ana ki te maka atu i te toka anō. Reira tino ko te tikanga tino whai hua. I ka waiho reira whai hua ki te tautuhi i te hunga e kia i roto i te hākinakina i te hononga autaki kua, engari e hiahia ana ki te pehea e o te taikaha o tona taimaha. Na, ko te ngako o te tahua o maroke te tinana , ko te ki te whakanui i te whakaiti o te warowaihā te horomanga. Tino kahore ratou iwi e kore, na reira, whakawhāiti te tokomaha ki te 50 karamu ia ra. I te wa ano he mea e tika ana ki te whakauru i roto i te kai o ngā kai pūmua. Ko te parau tumu o te kai o te mahi takoto i roto i te meka e ina mana'o to tatou tinana te hiahia mō te warowaihā, te reira kaha wawahi iho e wātea ana ngako i roto i te tinana. Ko e kore e taea ki te neke koi ki te tinana tahua whakamaroke, rite kia hua tenei i roto i te ahotea ohorere ki te tinana, me te whai i te pānga tōraro i runga i te hauora koutou. kia heke te horomanga warowaihā mō te 4 - 5 ra. Ki te he hou "maroke atu" koe, kia mohio ki te mataara mo te āhua o tana tinana. Ki te mutu te hūhi kaha, me te ahuatanga o te kai.

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Na, he aha e ngā koutou kai? E titau te reira i te aroaro o nga hua e whai ake nei: kāpeti, kūkamo, kiwi, rōpere, panana, rarihi, herewi, te pepa matomato, rēmana, aniana, miraka pē, ngako-free miraka pē, ika kohuatia me etahi ētahi atu. Otiia i runga i te tahua whakamaroke tinana kōmurua te paraoa, te huka, rimurapa, taro, pata, raihi me te rīwai, rite i roto i enei kai warowaihā. Hoki te rere whai hua o te taimaha te taikaha e hiahia ana koe ki te riro kore neke atu i 1300 kcal ia ra. Te kai anake ara mo maroke te kopu ka haere hohoro, me te tinana. Ko tētahi atu tino nui ki te pau nui o fluids. Tümanako, inu i te iti rawa 2 rita o te wai i te ra. Tenei taea ki te puha tāoke me te ngako.

whakangungu tamau

A, no te tīmata koe ki te ngaro taimaha tere, ngaro te kiri ona elasticity, riro uaua flabby, me te sagging paku. Na reira, i roto i te whakarara ki te tinana tautukunga tahua whakamaroke, e hiahia ana koe ki te mahi i mahi motuhake. Me ngā ratou whakangungu i runga i te faananea i me te pahikara. Enei mahi he pacemakers pai e whakarato atu mate taimaha. I muri ratou, e rite ki te pēhi pae koutou me faaohipa ki dumbbells. E kore te te wā whakamaroke tika whakamamaetia ratou kawenga kaha, no te mea e kore e te tinana i te pūngao e tika ana mō tenei rōrahi. Na reira Whakatupuria ngawari. A pee i huarahi iti, engari mahi atu aua. Tenei tino whakapiki i uaua manawa, ka whakaiti i te waipara o ngako i roto i te puku wahi o te tinana. Puta noa i te whakamaroke whakarongo tonu ki to koutou tinana. Doctors mea e 1300 Calories he ra mo te tangata ki te taimaha i runga i 70 kg - he reira iti rawa. Ki te whakakikī koe te kai, ka taea e nui koe whakapōrearea i te pākia. Na reira, i mua i te whakatau koe i runga i tenei momo o te kai, kōrero i te whaihua, me te tahi ki te tinana kaiwhakangungu hanga ake he pūnaha takitahi e tika ana mo koutou workouts.