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ʻ .lelo aʻoaʻo hoʻoikaika kino

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Home > nā aʻo ʻana > ʻ .lelo aʻoaʻo Aerobic Training > E aʻo i nā ʻōlelo aʻoaʻo he 5 e hana i ka hoʻoikaika kino i ka wā e loaʻa ai ka mākala!

E aʻo i nā ʻōlelo aʻoaʻo he 5 e hana i ka hoʻoikaika kino i ka wā e loaʻa ai ka mākala!

E ʻike i kahi ʻōlelo aʻoaʻo e hiki ke kōkua iā ʻoe e hana i nā hoʻoikaika kino aerobic (holo, paikikala a pēlā aku) i ka wā o ka loaʻa ʻana o ka nui i nā mākala, me ka hōʻeha ʻole i kāu mau hopena.

aerobic-hoʻoikaika kino-i-ka-manawa-loaʻa-Muscle-nuipaʻa


ʻO ka manawa o ka loaʻa nui o nā mākala ke hoʻololi mākou i kā mākou hana a me kā mākou papaʻai e hoʻonui ai i nā mākala i hiki, e loaʻa ai ka ikaika, ka nui a me ka momona. Eia nō naʻe, ma ka hana ʻana i kēia, hoʻopau pū mākou i ka loaʻa ʻana o kahi momona momona ... A he mea kēia e makemake ʻole ai kekahi e hana.

No ka hoʻāʻo ʻana e hōʻemi i kēia momona i loaʻa i ka wā o ka loaʻa kālā, nui nā bodybuilder e hoʻopau i ka hoʻohana ʻana i nā hana aerobic e hoʻāʻo e "ulu wale i nā mākala". Akā he kuhi kūpono kēia?

ʻIke mākou i mea e loaʻa ai ka nui o nā mākala e pono ai mākou e ʻai i nā calorie hou aʻe ma mua o kā mākou hoʻolilo ʻana, a no ka lilo ʻana o ka momona pono mākou e lilo i nā calorie hou aʻe ma mua o kā mākou ʻai.

No laila, he mea waiwai anei iā ʻoe e mōhai i kāu pahuhopu o ka loaʻa ʻana o ka mākala ma ka hoʻokomo ʻana i ka hoʻoikaika kino aerobic (holo, paikikala, alapiʻi) i kāu hana? ʻO ia kaʻu e makemake e kamaʻilio pū me ʻoe i kēia ʻatikala a hāʻawi iā ʻoe i kekahi ʻōlelo aʻoaʻo e hiki ke kōkua nui iā ʻoe.

E hele!

Nā Hana Aerobic vs. Lean Mass Gain

ʻIke mākou ʻo ka hoʻomaʻamaʻa kaumaha ka mea nui a me nā hana nui e hoʻoulu ai i ka hoʻonui ʻana o ka mākala. ʻO kēia no ka mea, ʻo nā physiological a me nā neurological adaptations i kau ʻia i ke kino e kūʻē i ke aʻo ʻana me ke kaupaona e hoʻomohala i ke kino i nā ʻaoʻao e pili ana i kēia kumu.

Ma ka laulā, hiki iā mākou ke ʻōlelo i ka hoʻomaʻamaʻa ʻana i ke kaupaona e paipai i nā ʻeha micro i hōʻano hou ʻia a, no laila, ʻae i ka hoʻonui ʻana i nāʻiʻo o nā mākala, ʻae i kahi supercompensation o glycogen, e ʻae i ka hoʻonui ʻia o ka neuroomotor, ʻae i ka anabolic a me ka supercompensatory hormonal synthes, a me nā mea ʻē aʻe. ʻaoʻao.

Eia nō naʻe, e like me kā mākou ʻike, ʻike mākou i ka mea i kūlike ʻole i ka loaʻa nui o ka momona, aia nā hana aerobic, e like me ka mea maʻamau i ka hoʻohana ʻana i ka ikehu e ke kino, hiki ke hoʻohana ʻia no ka loaʻa nui o nā momona (ʻoiai, e kūkulu i nā mākala. , pono ʻoe i ka ikehu i koe).

Pēlā nō, hiki i ka hoʻoikaika kino aerobic ke hoʻonāukiuki i ke kino i ka hana ʻana o nā hormones catabolic, e like me ka cortisol, glucagon a me nā catecholamines hoʻi, nā mea e hoʻohaʻahaʻa i nā ʻaoʻao i nāʻiʻo muscle.

hoʻoikaika kino aerobic no ka naʻau maikaʻi

Kūlike ʻole, hiki iā mākou ke ʻōlelo ʻoiai me kēlā me kēia ʻano, he mea nui nā ʻano hoʻoikaika ʻelua. ʻO ia no ka mea, e like me ka hoʻomaʻamaʻa ʻana i ke kaupaona e lawe i nā pono āpau o ka neʻe ʻana o ka neʻe, ka loaʻa ʻana o ka ikaika a me ka hoʻonui nui ʻana o ka nui, he mea nui nō hoʻi nā aerobics, keu hoʻi no ke olakino maikaʻi o ka maʻi puʻuwai a me ka cardiorespiratory.

E like me kā mākou e ʻike nei, i kēlā me kēia wā āu e komo nei, i ka olakino o kāu ʻōnaehana cardiovascular a me ka ʻōnaehana cardiorespiratory a hiki i kēia lā. A ʻo ia ke kumu e hiki ai iā mākou ke ʻōlelo he mea nui ka hoʻoikaika kino aerobic i ka manawa e loaʻa ai ka nui o nā momona, ʻoi aku ka nui no ka mea e hoʻonui ana ʻoe i kou kaupaona (a loaʻa pinepine i kahi momona o ke kino, ʻo ka mea maʻamau), e hana pū me kā lākou ʻōnaehana e hana ʻoi aku ka ikaika , a e pono ai i kēia pono pono lākou e mākaukau pono.

ʻOiai ʻoi aku ka nui o nā kānaka kaumaha i ka hāʻawi nui aku mai ka ʻōnaehana cardiovascular, e hōʻoia hou ana i ka hana o nā ʻōnaehana aerobic ʻōnaehana. No laila, he mea nui e hoʻokomo i ka hoʻoikaika aerobic i kāu hana maʻamau.

Eia nō naʻe, he nīnau kā mākou: ʻAʻole ia e hoʻopōʻino i ka loaʻa o ka nui o ka momona? Ma ka ʻōlelo maʻamau, hiki iā mākou ke ʻōlelo ʻaʻole, inā aia nā kuʻina pololei no nā kau hoʻomaʻamaʻa ʻelua, inā lawa ka meaʻai pono a me ka hoʻomaha maikaʻi, ʻaʻole ia e pōʻino. No kēlā mea, makemake wau e waiho i kahi mau ʻōlelo aʻoaʻo liʻiliʻi nāu e hana i ka hapa nui o kāu aerobics i kou wā o ka loaʻa nui o nā mākala.

Manaʻo kōkua 1: e akahele me ka ikaika o ka hoʻoikaika kino aerobic

Ke kamaʻilio mākou e pili ana i nā aerobics, maopopo i ka poʻe he nui e like me ka holo ʻana, hana hoʻoikaika kino ikaika a pēlā aku. Eia nō naʻe, ʻaʻole pono mākou e noʻonoʻo i kēia no ka poʻe e makemake e hoʻonui i ka nui o ka momona, a i ʻole no kēlā me kēia kanaka e pono e hōʻemi i ka pākēneka o ka momona o ke kino, akā he kaumaha kiʻekiʻe (ʻo ka nui o ka momona a ʻaʻole paha).

E pili ana i nā loaʻa hanohano a me nā hana, me ka ʻole o ka ʻimi ʻana i ka hoʻonui ʻana i ka hana aerobic (e like me ka mea e pono ai i nā mea holo), pono e hana mālie nā poʻe i nā aerobics a me ka haʻahaʻa haʻahaʻa. ʻO kēia no ka mea, inā he kaumaha ia, ʻaʻole hoihoi paha ka overload ma nā hono e nā hoʻoikaika ikaika loa.

ikaika hoʻoikaika kino aerobic

Inā loaʻa ʻole ʻo ia i ke kaupaona a me ke kaʻina o ka loaʻa ʻana o ka nui o ka momona, hiki i ka hoʻoikaika kino aerobic ke hoʻopau i ka nui o ka ikehu i maopopo ke hiki ke hoʻohana maikaʻi ʻia e kūkulu i ka momona i kahi koina ikehu i ka papaʻai.

E haʻahaʻa a kaulike paha ka ikaika o nā aerobics. ʻAʻole pono ʻoe e holo e like me ka pupule a holo paha e like me ka pupule. ʻOi aku ka lawa o ka hele wāwae wikiwiki a kaulike paha no ka hapanui o ka poʻe.

Manaʻo kōkua 2: E nānā i ka lōʻihi o ka hoʻoikaika kino aerobic

E like me ka nui o ka ikaika, no laila ka lōʻihi o nā aerobics. ʻIke wau i nā kāne a me nā wahine e hoʻolilo ana i 60, 90, 120 mau minuke o ka hoʻoikaika kino aerobic i kēlā me kēia lā. Kupaianaha kēia! ʻAʻole pono i ka poʻe make momona ke makemake i nā aerobics lōʻihi.

Ke hana mākou i nā aerobics lōʻihi loa i ka manawa o ka loaʻa nui o nāʻiʻo, me ka hāʻawi ʻana i ka nui o ka ikehu me ka ʻole, hoʻopau pū mākou i ka hana ʻana o catecholamines a me Cortisol, nā mea maikaʻi ʻole no ka nui o ka momona. Pēlā nō, hiki iā mākou ke kāohi i nā hormoni nui e like me testosterone a hoʻēmi i nā pae o ka insulin (ʻo ia ka mea e lawa pono ai no ka loaʻa pono o ka lean lean mass).

Hiki ke loli ka lōʻihi o nā aerobics i ka nui o nā lā āu e hana nei iā lākou i kāu hana maʻamau. ʻO kahi laʻana, inā e hana ana ʻoe i nā aerobics i kēlā me kēia lā, noʻonoʻo paha ʻoe e pili ana i 25 mau minuke. Eia naʻe, e ʻōlelo ʻoe e koho wale ʻoe no 30 mau lā o ka pule, no laila ʻo kāu mau kau he 3-40 mau minuke.

ʻO ka mea nui ka mālama mau ʻana i kahi kaulike i ʻole ʻoe e hoʻolōʻihi i ka manawa ma nā aerobics a hōʻeha i kou loaʻa nāʻiʻo.

Manaʻo kōkua 3: Pono e hāʻawi i ka papaʻai i kēia mau lilo ikehu

Hoʻomanaʻo i ka mea i ʻōlelo ʻia ma mua e pono ka nui o ka ikehu e pono ai i ke kino ma mua o ka lilo i ka wā e hoʻonui ai ka pahuhopu i ka nui o nā mākala? ʻĀ, inā hoʻolilo mākou i ka ikehu ma mua o kā mākou ʻai ʻana, pehea mākou e manaʻo ai e loaʻa ka ikehu e synthesize i ka hoʻonui ʻana o ka nui o ka momona? ʻO ke kumu, e like me ka pau ʻole o ka wahie o kahi kaʻa, ʻaʻole holo pono kāu kino i kēia mau kaʻina hana me ka ʻole o kāu wahie, ʻo ia ka ikehu i loaʻa ma o ka meaʻai.

Ke hana mākou i nā aerobics, ʻoiai me ka ikaika a me ka lōʻihi o ka manawa, aia kekahi lilo ikehu a hiki i kēia hoʻolilo ke hoʻololi i ka manawa o ka loaʻa o ka momona. No laila, ʻo ke ala wale nō e hoʻokō ʻole ai i kēia, ʻoiaʻiʻo, e hoʻomaikaʻi i ka papaʻai a hāʻawi i kahi kākoʻo nutritional ʻoi aku.

meaʻai ma hope o ka hoʻoikaika kino aerobic

ʻOiaʻiʻo, ʻaʻole pono ʻoe e hoʻopiha iā ʻoe iho i ka meaʻai no ka mea ʻaʻole ia e uku i kēlā mea nui, eia nō naʻe, e pono ana kahi calorie hou aku. Hiki iā ʻoe, no ka laʻana, hoʻopau i kahi 20-25g keu o nā carbs ma kahi pāʻina kokoke i kāu aerobics a me kekahi mea ma kahi o 20-25g o carbs ma hope o ka hoʻomaʻamaʻa. Kaukaʻi ʻia i ka hihia a inā he kanaka maʻalahi ʻoe e lilo ke kaupaona, pono paha e hoʻohana i kahi mea hoʻowahāwahā e like me maltodextrin, waxy maize a i ʻole dextrose. Eia nō naʻe, inā pili ʻoe i ka biotype ectomorph.

ʻO kekahi kihi e hāʻawi i kekahi glutamine a me nā chain amino acid (BCAA) ma mua a ma hope o kāu aerobics. Kekahi mea ma kahi o 10-15g o glutamine a me 5g o BCAAs ua lawa.

E hoʻomanaʻo hoʻi he pono ka wai a me nā electrolytes. I ka wā o ka aerobics, ua lilo ka nui o ka wai a me nā paʻakai o ka mineral, a pono e hoʻololi ʻia me ka hoʻohana ʻana i nā meaʻai momona a me ka paʻakai a me nā huaora a me kahi hoʻohui kūpono.

Manaʻo kōkua 4: ʻAʻole pono e hoʻohana i nā Aerobics no ka kaohi kaumaha loa

ʻIke mākou hiki i nā aerobics ke kōkua i ka wā o ka loaʻa o nā mākala ma o ka kaohi ʻana i nā pae momona o ke kino, a he mea maikaʻi kēlā. Eia nō naʻe, inā makemake ʻoe e kaohi i nā pae momona a i ʻole inā makemake ʻoe e hōʻemi iā lākou, e ʻehaʻeha nō nā hopena o ka momona.

No laila, ʻaʻole pono nā aerobics e lilo i "counterbalance" o kāu hana ikehu.

Pono pono e hoʻomaopopo i ka manawa o ka loaʻa o ka nui o ka mākala e hoʻonui i ka nui o ka momona a no ia mea, aia paha he loaʻa momona iki, hiki ke mālama ʻia ka wai, a he maʻamau maoli kēia. No laila hoʻomoʻa i ka ʻike ʻana i nā aerobics ma ke ʻano he mau ala e hoʻomaikaʻi ai i ka ʻōnaehana cardiovascular.

Manaʻo kōkua 5: ʻO ka aerobic ʻoi loa ka mea i kūpono iā ʻoe

Kāʻei? Paikikala? Lawe? Hoehoe? ʻAuʻau? Hele wawae? Paikikala uila? ʻĀ ... he nui nā koho i loaʻa i ko mākou mau lā e hana aerobics.

A, ʻoiai, hiki i kēlā me kēia o lākou ke noʻonoʻo ʻia ʻoi aku ka maikaʻi no kekahi kanaka, ʻo ia hoʻi, ʻaʻole hiki iā mākou ke ʻōlelo aʻe, ma ke ʻano nui, ʻoi aku ka maikaʻi o kekahi ma mua o kekahi, akā, ʻoi aku ka maikaʻi o kekahi ma mua o kekahi no kekahi kanaka kikoʻī. me kāu mau kikoʻī kikoʻī a, ma mua o nā mea āpau, me kāu makemake, ma hope o nā mea āpau, ʻaʻole makemake ka hapa nui o nā bodybuilders i ka hana nui ʻana i nā aerobics.

nā ʻano hana aerobic

No laila, pono ʻoe e koho i nā aerobics āu e makemake ai e like me ka maikaʻi a me ka maikaʻi o kou manaʻo, i mea e maʻalahi ai ka maʻamau e ukali me ke aʻo.

ʻO kahi laʻana, e noʻonoʻo ʻoe i ka wā e hehi wāwae ai ʻoe a hele pinepine hoʻi, he ʻeha kou ma nā kuli, a laila pehea e pili ai i ke keke e hoʻoliʻiliʻi iki ai? Inā ʻoe e aloha i ka hehi wāwae akā hoʻowahāwahā i ka halihali, no laila no ke aha e koho ʻole ai i kāu keke ponoʻī? Inā ʻaʻole ʻoe makemake i ka hele wāwae i hoʻokahi wahi, no ke aha e hele hele wāwae ai i waho?

Nui nā mea hiki, e ʻike wale i nā mea kūpono loa iā ʻoe.

Aia kekahi manawa ʻoi aku ka maikaʻi e hoʻomaʻamaʻa i nā aerobics i ka wā e loaʻa ai ka nui o nā mākala?

Mai.

ʻAʻole like me nā hoʻolālā pohō momona kikoʻī me ka hoʻokē ʻai aerobics, HIIT aerobics, hoʻolōʻihi i nā aerobics, a pēlā aku. hoʻomaʻamaʻa ma waena o nā hiki.

ʻO ka mea hiki ʻole ke hana ka hana aerobics ma mua o 5 mau hola ma mua o ke kaona. ʻO kēia no ka mea e hoʻopau mākou i ka glycogen a me kēia nutrient e pono ai i ka hana anaerobic.

ʻO kekahi kumu e ʻōlelo ai ʻo ka hoʻokēʻai ʻana i nā aerobics ka hopena ikaika loa i ka metabolism a, i ka wā lōʻihi, kahi e hoʻomaka ai e hoʻopilikia i ka loaʻa ʻana o nā mākala, a hiki iā lākou ke hōʻino i ka hana holoʻokoʻa (kino a me neurological) a hana i kahi mea pono ʻole kaumaha ma ke kino.

No laila, inā koho ʻoe i nā aerobics hoʻokē ʻai, hana iā lākou i kēlā me kēia lā a hoʻomanaʻo mau e hoʻomaha pono ma mua o kāu hoʻomaʻamaʻa.

Ka Hopena

Hāʻawi ʻia i kēia mau ʻike paʻa, hiki iā mākou ke noʻonoʻo he mea nui ka aerobics i ka mahele nui e loaʻa ai ka mākala a me ke kaʻina hōʻemi momona o ke kino.

Eia nō naʻe, ʻoiai ko lākou koʻikoʻi, inā ʻaʻole hana pono ʻia, inā ma ka ikaika, ka lōʻihi a i ʻole ke alapine, hiki iā lākou ke hopena maikaʻi loa a hana i nā mea ʻoi aku ka maikaʻi ma mua o ka maikaʻi. Eia nō naʻe, ma muli o kona koʻikoʻi i ka ʻōnaehana cardiovascular, hoʻokūkū mākou i ka pono o kāna hana no nā pae olakino ʻoi aku ka maikaʻi a no ka optimization o nā loaʻa āpau.

Pono nā Aerobics e kūlike me kāu mau makemake koho, koho i kahi āu e makemake ai e hāʻawi pono i nā hiki no ka hoʻomau hoʻopaʻi.

Hoʻomaʻamaʻa maikaʻi!


Ua makemake ʻoe i ka ʻike? Kaomi ma nā Hōkū ma lalo a haʻi iā mākou, mai ka 1 a i ka 5, he aha kāu papa no kēia ʻike!

Pane pālākiō: 4.8
Huina Koho: 9

E aʻo i nā ʻōlelo aʻoaʻo he 5 e hana i ka hoʻoikaika kino i ka wā e loaʻa ai ka mākala!

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lanakila no ka manuahi kahi puke E me 20 mau ʻano hoʻomoana.

E kau i kāu leka uila ma kahi ʻē aʻe a loaʻa i kahi e-puke me nā ʻano 20 no ka Muscle Gain a me Fat Loss.

E waiho i kāu manaʻo!