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ʻ .lelo aʻoaʻo hoʻoikaika kino

hamburger

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.

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Home > ʻ Tipslelo aʻoaʻo no nā Wahine > E ʻike i nā mea kōkua kūpono he 3 no ka wahine

E ʻike i nā mea kōkua kūpono he 3 no ka wahine

E hālāwai me nā mea hoʻopihapiha 3 i manaʻo ʻia he pono no nā wahine e ʻimi nei i nā hopena maikaʻi, i ka aesthetics a me ke olakino, me ka hana o ke bodybuilding.

nui-nā mea hoʻohui-no ka wahine


ʻIke mākou i ka loaʻa ʻana o kahi "kino moeuhane" ʻo ka hoʻohana pololei o nā mea hoʻopihapiha he mea nui. A ʻaʻohe mea ʻokoʻa kēia no nā wahine! No laila pono wau e haʻi iā ʻoe e pili ana 3 mau mea hoʻopihapiha aʻu e manaʻo ai he pono no nā wahine ka poʻe makemake e loaʻa nā hopena kiʻekiʻe loa mai ke bodybuilding.

ʻIke hou aku mākou i nā wahine e mālama nei i nā hale hoʻoikaika kino, a he mea kupaianaha kēia, ma hope o nā mea āpau, no mākou āpau ke hoʻoikaika kino. ʻO ka poʻe i ʻike i kēia ʻo ia nō nā ʻoihana hoʻohui, i hoʻomaka e hana i nā mea hoʻohui i hoʻolaʻa ʻia i nā wahine.

Akā e like me kā mākou e ʻike nei, ʻo ke kumu o ka ʻoihana hoʻohui kālā e loaʻa kālā ... No laila ʻaʻole nā ​​mea āpau a lākou e hoʻokuʻu ai he mana (Heluhelu: 5 Kākoʻo ʻaʻole pono e hoʻohana i nā wahine) a no laila pono mākou e ʻike pono i ka mea maikaʻi, maoli, a me nā mea ʻole.

No laila, i loko o kēia ʻatikala makemake wau e hōʻike iā ʻoe, e ka wahine, i 3 mau mea pono pono ʻole e pono ʻole ai ʻoe e hāʻawi. E kōkua kēia mau mea hoʻopihapiha i kāu hopena hopena, hana a me kou olakino, e ʻimi nei e pale i nā maʻi a me nā maʻi ʻē aʻe i maʻa mau i nā wahine.

E hele kākou iā lākou!

1- Creatine

Inā he wahine ʻoe a heluhelu ʻoe i ka huaʻōlelo “creatine” manaʻo paha ʻoe ua pupule paha wau a makaʻu ʻole paha. Akā, CALM! KA ʻO Creatine kahi mea kōkua kūpono no nā wahine., a naʻu nō e wehewehe i ke kumu.

Ma ka laulā, kā mākou "kālā ikehu" nui i kapa ʻia ʻo ATP (adenosine tri-phosphate) a, ke hiki mākou i nā manawa mua o ke bodybuilding hoʻomaʻamaʻa, hoʻohana ʻia ia a ua kapa ʻia ʻo ADP (adenosine di-phosphate) no ka mea ua nalowale kahi mole mole phosphate. e hana i ka mākala hana.

No laila, ke mea hana ka hana o ka hoʻihoʻi ʻana i kēia mole mole phosphate, e lilo ana i ATP hou a hiki ke hoʻoulu i ka ikehu i nā mākala. ʻO kēia ka hopena i ka hoʻolōʻihi ʻana i ka hoʻoikaika kino, hoʻonui i ka hoʻomanawanui a me ka ikaika. He hiki nō iā Creatine ke hoʻonui i ka volumization muscle, hoʻonui i ka mākala ma ke ʻano holoʻokoʻa, kōkua i ka ulu ʻana o nā olonā, etc..

Pōka Creatine

Hoʻomaopopo pinepine ʻole ʻia ʻo Creatine e nā wahine, ʻoiai aia ka MYTH e hoʻonui ka "supplement" iā ia, e hōʻino i kāna wehewehe ʻana, e loaʻa ai ke kaumaha a pēlā aku. ʻIke ʻia ʻaʻohe o kēia e kū. ʻAʻole pili ka paʻa ʻana i ka creatine i ka wehewehe ʻana o ka mākala, ʻoiai he intramuscular (ma loko o ka mākala) a ʻaʻole ia he subcutaneite (ma lalo o ka ʻili) paʻa. ʻAʻole nō e momona ʻo Creatine iā ʻoe, no ka mea ʻaʻole ia he kumuwaiwai.

ʻOiai i ka ʻoki ʻoki, hōʻike ʻia ka creatine, no ka mea e hoʻonui ia i ka ikaika, e hōʻeha ʻia ma muli o ke kaohi o ka ikehu i kū i kēia wā.

ʻIke ʻia hiki i nā hana kino ke hoʻomaikaʻi nui me ka hoʻohana ʻana i ka creatine, keu hoʻi e pili ana i ka ikaika. A he mea maikaʻi loa kēia no kāu wahine, no ka mea me ka hoʻoikaika kino ʻana o ka hana, ʻoi aku ka maikaʻi o kāu hopena.

Paipai wau i kahi mea ma kahi o 0,1g / kg o ka creatine i kēlā me kēia lā no nā wahine, ʻo ia hoʻi, no ka wahine 60kg, lawa kahi mea ma kahi o 6g / lā. Pono e hana maikaʻi ʻia kēia lawe ʻana ma hope o ka hoʻomaʻamaʻa ʻana i ke kaupaona a, inā hiki, hele pū me ka lulu glycemic index carbohydrate kiʻekiʻe, e like me waxy maize ou maltodextrin.

2- "No kāna" multivitamins

I kēia lā, aia kahi laulā o nā mea hoʻopihapiha i kapa ʻia "nona", ʻo ia hoʻi, nā hōʻailona i hōʻike ʻia "no lākou". ʻO ka ʻōlelo maʻamau, ʻo ka hapa nui o kēia mau mea hoʻopihapiha ke kūʻai aku ʻana ma mua o ka maikaʻi, no ka laʻana he protein maʻamau a me ka protein "no lākou", he aha ka ʻokoʻa? ʻAʻohe!

Eia nō naʻe, kekahi mau mea hoʻopili, e like me multivitamins, a i ʻole multivitamins, hoihoi i kēia hoʻokaʻawale ʻana. ʻO kēia no ka mea ʻokoʻa ka meaola wahine mai ka meaola kāne, a i ka wā e pili ana i nā huaora a me nā minelala, pono nā wahine i nā meaola like ʻole ma mua o nā kāne.

Ipu ipu Multivitamin

ʻO kahi laʻana, pono nā wahine i ka nui o ka hao ma muli o ka menstruation, ʻoi aku ka nui o ka calcium, keu hoʻi i ka wā menopause, a me nā mea ʻē aʻe. No laila, ʻo nā multivitamins e pili ana i nā wahine e hoʻokō pono i kā lākou mau pono.

I kēia mau lā, ua hoʻouka ka hapa nui o nā māka i ka nui like no nā mea hoʻopihapiha maʻamau a me nā mea hoʻopihapiha "no lākou", no laila ʻaʻole lilo ke kumukūʻai i mea pale.

Kākau: Makemake wau e mōakāka hiki i nā wahine ke hoʻohana i nā mea hoʻopihapiha maʻamau, inā makemake lākou, akā me ka hoʻohana ʻana "no lākou" i kekahi mau hihia, hiki iā lākou ke hoʻonui i kā lākou hopena (ʻo ke olakino) me ka kikoʻī o nā multivitamins (nona. ) lawe mai.

3- Wikamina D3

Ua kamaʻilio mua mākou e pili ana i nā multivitamins, akā makemake wau e hoʻokalakala i kahi huaola i kamaʻilio nui ʻia i nā makahiki i hala iho nei a hiki ke kōkua nui i ka hoʻolohe wahine: A wikamina D3.

ʻO ka mea mua e ʻike ai ka loaʻa ʻana o kēia lāʻau momona momona mai ka lā mai. No laila, hoʻololi ko mākou kino i nā kukuna UV i Vitamin D3. Eia nō naʻe, ʻoi aku ma mua o 70% o ka heluna kānaka (ʻoi aku i kēlā mau ʻāina me ka liʻiliʻi o ka pā o ka lā.

Mālama ka Vitamin D3 i nā kuleana nui i ka metabolism calcium, he antioxidant a he huaʻai pono hoʻi ia i ka mālama ʻana a / a i ʻole ka hoʻonui ʻana i nā pae physiological o nā pae testosterone. Hoʻohui pū ʻia me ka hoʻonui ʻia o ka ikaika, ka hoʻomanawanui a me ka mākala.

ʻO ka ipu o ka Vitamin D3

 

Mālama mau nā wahine i ka decalcification iwi nui, nā pae testosterone haʻahaʻa (pono e hoʻonui i ka nui o ka lean a pale iā ia, hoʻomaikaʻi i ka hana, hoʻoliʻiliʻi i ka momona o ke kino a me nā mea like) a loaʻa ka ikaika haʻahaʻa a me ka hiki ke kūpaʻa ma mua o nā kāne.

Me ka hoʻohana ʻana o ka wikamina D3, hiki nō hoʻi ia, i ka hoʻohui ʻana i kēia mau pono, nā hopena antioxidant, ka mea e pale aku ai i ka pōʻino a me ka make ʻana o ke keʻena, e kōkua ana i ka hakakā me ka ʻelemakule, hoʻomaikaʻi i ka ʻili, a pēlā aku.

I kēia lā, aia kahi kamaʻilio e pili ana i nā dosages kiʻekiʻe loa o ka wikamina D3 no kēia hana, a me ka ʻole o ka makaʻu (ʻoiai he momona momona ia). Kekahi mea a puni o 5000-10000IU o ka wikamina D3 i kēlā me kēia lā ua lawa kēlā.

Ka Hopena

Nui nā mea hoʻopihapiha i hiki iā mākou ke hoʻohana e hoʻomaʻamaʻa i kā mākou meaʻai a kōkua iā mākou e hōʻea i kā mākou mau pahuhopu. Akā ʻo kēia mau 3 ma luna aʻe ka mea aʻu e manaʻo ai he mea nui no nā wahine e makemake ana e loaʻa nā hopena maikaʻi a me ke olakino maikaʻi.

Ma mua o ka ʻōlelo ʻana he hoʻopiha maikaʻi ʻole kēia a i ʻole, e hoʻohana iā ia, e hoʻāʻo a ʻike i ka hopena o kou kino.

Mai manaʻoʻiʻo i nā mea āpau āu e heluhelu ai ma laila, no ka mea, hana ʻia nā mea he nui e hoʻopololei wale iā ʻoe.

Pākuʻi 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: 4.6
Huina Koho: 26

E ʻike i nā mea kōkua kūpono he 3 no ka wahine

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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!