Ko da wasu shekaru 5 da suka gabata, yawancin masu cin ganyayyaki har yanzu suna shakkar cewa za su iya motsa jiki da gina tsoka akan abincin da babu nama. Yanzu mutane da yawa suna tabbatar da gaskiyar cewa ba tare da nama ba kawai zai yiwu, amma kuma ya zama dole a horar da su. Musamman akan albarkatun ƙasa, albarkatun ƙasa - 'ya'yan itatuwa da kayan marmari. Akwai hotuna iri -iri, littattafai da shaidu na bidiyo na yiwuwar masu cin abincin da ke yawo a Intanet anan da can, amma babu inda aka sami cikakken tarin. Anan akwai zaɓi mafi kyawun misalai na tsokar famfo akan cin abinci mai ɗanɗano. Don haka, bari mu kori tatsuniyoyin. !
Shahararren ɗan wasan ɗan Rasha mai ba da abinci Alexei Yatlenko tare da ƙwarewar sama da shekaru 3 a cikin ɗanyen abinci da kuma sama da shekaru 15 na ƙwarewar jiki!
Alexei yana jagorantar waɗanda suke son samun ɗanɗano, yawan tsoka, kuma ya rubuta wasu littattafai guda uku waɗanda ke ba da sakamako na ainihi kan motsa jiki masu kyau (a cikin motsa jiki da kuma gida) don samun ƙwayar tsoka akan ɗanyen abinci mai gina jiki, veganism da cin ganyayyaki.
Alexey yana zaune a rana Ecuador kuma yana horo a can.
Ga abin da Nikolai Martynov ya ce game da horar da shi a matsayin ɗan abinci mai ɗanɗano tare da fiye da shekaru 2 na ƙwarewa:
"Ina horar da tushe da kafafu sau da yawa, ina cin 'ya'yan itace."
Nikolai yana da ƙungiyar da aka keɓe don horo akan abinci mai rai
Maxim Maltsev yana cin yawancin 'ya'yan itatuwa, da kayan lambu da kwayoyi.
Shafinsa na VKontakte
Rawen-food-mai cin 'ya'yan itace mai suna Arsen Jagaspanyan-Margaryan shima mataimakin gwarzon duniya ne a Muay Thai (damben Thai). Yana koyar da ingantaccen ɗanyen abinci don samun ƙarfin tsoka. Matafiyi, canja wuri.
Mai ɗanyen abinci, mai cin 'ya'yan itace Denis Gridin
“Na kasance kusan dan shekara guda a matsayin mai sarrafa abinci. Kwanan nan, kusan wata guda da suka gabata, na canza zuwa 'ya'yan itatuwa da ganyayyaki kawai. Kimanin abinci na yau: kilogiram 2 na ayaba, kilogiram 1 na lemu, avocados 3-4, ganye 100-200 gr., Da kyau, kankana, kankana-gwargwadon yadda kuke so.
Ma'aikata:
Ginin jiki - Motsa jiki 15 a kowane wata bai wuce awa ɗaya ba. A cikin tsarina, lallai na hada da motsa jiki na asali, kamar: tsugunnawa, matattakala, matse kirji, gami da wadanda nake so. Kuna samun motsa jiki 5 kowace rana, 3-4 na maimaita 8-12. Idan squatting, to 20 reps. A kowace hanya, zaku bayar da mafi kyawu da kashi 120%, watau idan baza ku iya yin sama da reps 10 ba, to kuyi 2 duk da haka.
Kickboxing - game da motsa jiki na 6-7 kowace wata.
Da kyau, kowace rana dambe dambe da turawa.
Ra'ayina na kaina shi ne cewa babu 'ya'yan itatuwa ko kayan lambu na musamman don narkar da tsokoki. Sirrin shine yadda kuka wuce iyakokin cikin horo. ”
Shafin sirri na Denisk VKontakte
Fruitarian Yan Manakov. Shi ne mai gudanarwa na babbar VKontakte jama'a game da cin abinci mai kyau da cin 'ya'yan itace. Rayuwa da jiragen kasa a Ostiraliya.
Mai neman duniya, mai cin ɗanyen abinci, mai cin 'ya'yan itace Ivan Savchuk.
Yana son canzawa zuwa ilimin aikin kwakwalwa, yayi imanin cewa jikin mutum yana iya yin abubuwa masu ban mamaki.
Hakanan akwai wadatattun 'yan wasa da ke rayuwa a Yammacin Turai. A can, cin abinci da rayuwa akan tsarin Douglas Grahm 801010, ɗaruruwan, idan ba dubbai ba, mutane sun zama 'yan wasa.
Douglas Graham ɗan ɗanɗano ne masanin abinci tare da kusan shekaru 30 na ƙwarewa. Marubucin littattafai da yawa akan ɗanyen abinci, kuma memba na yawancin wasannin Amurka da ƙungiyoyi na duniya.
Douglas ya bi abinci mai ƙarancin mai mai yawa kuma ya dogara da ƙwayoyin carbohydrates a matsayin tushen tushen makamashi, da kuma ganye a matsayin tushen ma'adanai. Michael Arnstein mai tsaran tsere na zamani ya ci wannan hanyar tun 2007. Michael shi ne ya lashe tseren fanfalaki masu tsayi fiye da kilomita 100! Matarsa da ‘ya’yansa suma danyen abinci ne.
Ba ya ƙoƙari don gina ƙwayar tsoka, tunda ga mai tsere na gudun fanfalaki waɗannan ƙarin fam ne, amma duk da haka ba za a iya kiran jikinsa da lahani ba.
A kwanan nan, ya kammala Marathon Ultra Marathon Ultra Marathon mai ban mamaki, yana gudun mil 135 a hayin hamadar Vermont a cikin awanni 31, sannan kuma ya sake yin mil 100 bayan 'yan kwanaki daga baya a wani marathon!
Shafin sa
Mai cin 'ya'yan itace Mike Vlasati daga Chicago.
Ya ci 'ya'yan itace fiye da shekaru 4, yana cin kusan adadin kuzari 2500 a kowace rana (+ - ya danganta da aiki a rana). Ya ci 'ya'yan itace da babban salatin don abincin dare. Mike ya tsunduma cikin aikin kara karfi, motsa jiki da kuma gudun gudu.
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Ba wai maza kawai ke horo ba, har ma 'yan mata!
Angela Shurina tana cikin yanayi mai kyau.
Ta sauya zuwa abinci a shekarar 2010.
Shafinta
Ryan ya kasance mara cin nama kusan shekaru 10. Tun shekaru 3 da rabi da suka gabata, yana cin danyen abinci. Yawan tsoka ya girma akan abinci mai rai. A matsakaita, bisa ga lissafinsa, yawan adadin kuzari na yau da kullun kusan 3500 ne, amma wani lokacin yakan kai 4000 a ranaku masu wahala.
Ryan yana aiki a cikin motsa jiki sau 4 a mako don minti 45, kuma yana yin motsa jiki na motsa jiki sau biyu a mako.