Starke Muskeln durch gesunde Ernährung

 

Muskelaufbau

Muskelaufbau

 

Wenn Du Muskelaufbau betreiben willst, dann brauchst Du dazu zwei Dinge. Diese sind zum einen die richtige Ernährung und zum anderen das richtige Training. Erfolgreicher Muskelaufbau funktioniert am besten mit den gesündesten Lebensmitteln. Das ist eine der wirksamsten Vorgehensweisen.

 

 

Muskelaufbau durch gesunde Lebensmittel

Ein paar Muskeln braucht jeder, um eine gute Figur zu machen. Sind diese nicht vorhanden, sieht auch der schlankeste nicht sehr attraktiv aus. Bei einer Diät ist nicht nur das Abnehmen wichtig, sondern auch der Muskelaufbau. Durch gut ausgebildete Muskeln verbrennt der Körper wesentlich mehr Kalorien. Und das nicht nur während des Trainings, sondern auch in der Ruhephase. Man ist gesünder, fühlt sich vitaler und sieht auch noch attraktiver aus.

Es geht hierbei aber nicht um Muskelpakete, wie sie die Bodybuilder gerne vorzeigen. Nein, wir wollen die Muskulatur nur so gut ausbilden, damit der Körper gut geformt und die Knochen und Gelenke gestützt werden. Der positive Nebeneffekt kann sein, das schon lang vorhandene Beschwerden wie z.B. Rückenschmerzen dadurch sehr bald der Vergangenheit angehören. Muskelaufbau steigert das Leistungsvermögen und erhöht den Stoffwechsel, wodurch die Fettpolster in Muskelnähe effektiv verbrannt werden.

 

Radfahren!

Radfahren!

Joggen!

Joggen!

Die Kombination macht`s!

Ausdauertraining zum einen durch Joggen, Walken, Radfahren etc. und zum anderen das Muskelaufbautraining durch z.B. Liegestützen oder Sit-up´s.

Die Ernährung durch gesunde Lebensmittel ist dabei aber genauso wichtig wie das Training. Durch schlechte Ernährungsgewohnheiten tut sich der Körper sehr schwer, Muskeln aufzubauen und auch in Form zu halten.

 

70:30 wird empfohlen

Das soll heißen, unser Muskelaufbauprogramm sollte sich aus 70 Prozent richtiger Ernährung und aus 30 Prozent passender Fitnessübungen zusammensetzen. Denn am Ende zählt nur der Erfolg. Und das Ergebnis kann sich optisch sehen lassen.

 

Welche Lebensmittel sorgen für gesunden Muskelaufbau?

 

Ausreichend viel Wasser trinken!

Ausreichend viel Wasser trinken!

Wasser:

Der gesamte Körper besteht ja größtenteils aus Wasser, somit auch die Muskeln. Deshalb die Empfehlung mindestens 1 bis 2 Liter stilles Wasser täglich zu trinken. Sollte man täglich Nahrung zu sich nehmen, die einen hohen Flüssigkeitsgehalt hat, genügen auch 1 bis 1,5 Liter Wasser pro Tag. Solche Nahrungsmittel sind z.B. Gemüse, Salate, Obst oder Sprossen.

 

Spinat:

Spinat enthält Nitrate, durch die im Körper Stickstoffmonoxid produziert wird. Dieses Stickstoffmonoxid senkt das Risiko von Schlaganfällen, Herzinfarkten und Thrombosen. Die Nährstoffe im Spinat haben auch positive Einflüsse auf den Blutdruck, den Zellstoffwechsel und das Immunsystem. Aber was uns hier auch interessiert ist, das die Nährstoffe im Spinat das Muskelwachstum erleichtern.

 

Vitaminreiche Beeren

Vitaminreiche Beeren

 

 

Beeren:

Durch einen hohen Vitamingehalt und Antioxidantien, profitiert auch das Muskelgewebe von Beerenfrüchten. Sie regen den Muskelaufbau an und fördern die Gesundheit.

 

 

Broccoli! Kohlenhydratarm und Proteinreich

Broccoli! Kohlenhydratarm und Proteinreich

 

Broccoli:

Dieses Gemüse ist sehr Kohlenhydratarm, aber gleichzeitig sehr reich an Protein. Man sollte es daher mehrmals wöchentlich essen, um die Vorteile dieses Gemüses zum Aufbau der Muskulatur zu nutzen.

 

 

Bohnen:

Bohnen wirken sich positiv auf den Blutzuckerspiegel aus, da ihre Kohlenhydrate nur langsam verdaut werden. Zum Muskelaufbau trägt das in den Bohnen enthaltene Zink bei. Der Stoffwechsel wird durch die vorhandenen Ballaststoffe begünstigt.

 

Fisch:

Zum Muskelaufbau sollte man Proteinreich essen. Ein bis zweimal Fisch pro Woche ist zu empfehlen, da Fisch ein wahrer Proteinlieferant ist.

Nüsse! Sehr Proteinreich

Nüsse! Sehr Proteinreich

 

Nüsse:

Nüsse sind ebenfalls reich an Protein und deshalb auch gut zum Muskelaufbau geeignet. Sie enthalten auch noch Kalzium, Magnesium, Eisen und gesunde Fette.

 

 

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  382. انواع اسکیت
    ورزش اسکیت فقط به یک نوع خاص
    اطلاق نمی‌شود و انواع مختلفی دارد.

    در ادامه به معرفی انواع اسکیت میپردازیم:

    1. اسکيت فيتنس، خياباني، فری استايل
    اين اسکيت از جمله رايج ترين و
    معمولي ترين اسکيت های موجود است و برای
    لاغری و تفريح و حتي به
    عنوان وسيله نقليه استفاده مي شود و اسم رشته تخصصي آن فری استايل است.

    برای خريد اين اسکيت بايد دقت کرد و از
    خريد مارک هايي که تقلب اسم مارک های معروف
    هستند جدا” خودداری کرد اسکيتي را که خريداری مي کنيد:

    بايد فک محکم و مناسبي داشته باشد
    و با دست جمع نشود.
    دارای چرخ و بلبرينگ های مناسبي باشد.

    2. اسکيت اگرسیو Aggressive
    اسکیت اگرسیو یک رشته بسيار
    پرهيجان و پر تنوع است که حوزه فعاليت بسيار زيادي دارد و نسبت به
    رشته های ديگر اسکيت از تکنيک های بالاتری
    برخوردار است. اسکيت های اين
    رشته به صورتي طراحي شده که:

    چرخهای آن کوچکتر از بقيه اسکيت ها است.

    در فريم انها طراحي هايي به کار برده شده، که هم لبه هايي
    برای قرار گيری بر روی لبه های مختلف را داشته باشد و هم قسمتي که با آن بتمارک های معروف هستند جدا” خودداری کرد.

    اسکيتي را خريداری کنيد بسيار محکم ساخته شده و کاملا” پای اسکيت باز را محافظت مي
    کند.
    سيستم چرخها به دو صورت است که يک سری از اسکيت ها،دوچرخ در اسکيت و ما بين
    تمام فريم وجود دارد که روی
    فريم حرکت مي کنديا چهار چرخ مي خورد که بعضي از اسکيت بازان
    بنابه تمايل به جای دو چرخ وسط از آنتي راکها استفاده مي کند.
    آنتي راکها مانند چرخ هستند ولي با جسني کاملا” شيبه فريم که ايجاد
    سرخوردن را داشته باشد.
    3. اسکيت سرعت Inline Speed
    اين اسکيت مخصوص رشته سرعت و استقامت
    طراحي شده به دو نوع : 5 چرخ و
    4 چرخ در بازار موجود است. البته اسکيت 5 چرخ اين رشته ديگر قديمي شده و
    کمتر استفاده مي شود. دراسکيت هاي 5 چرخ اين رشته اندازه هر چرخ از 80 تا 84 ميلي متر بوده، ولي اسکيت های 4 چرخ اين رشته 100
    تا 110 ميلي متر است . فريم اين اسکيت ها از آلياژ بسيار سبک، کربن است.
    و بوت اين اسکيت نيم ساق( مانند
    کفش کتاني) و از جنس کربن است. در کل ورزشکاران در اين رشته بايد از قدرت و توانايي خاصي برخوردار باشند ولي نسبت به ديگر رشته ها ازتکنيک کمتری برخوردار است و دارای تکنيک و تاکتيک های محدودي است.

    4. اسکيت هاکي
    اين اسکيت از جهاتي شيبه اسکيت فينس است با اين تفاوت که تمام چرم و تمام پارچه موجود مي
    باشد و دو لبه بالايي بوت
    راحتي پای بازيکن را همراه دارد.

    اين اسکيت ها به سيستم راکر
    مجهز است و مانور بسيار بالايي دارد.

    5. اسکيت رولر يا رينگ يا کواد
    اين اسکيت به کلي با تمامي اسکيت
    های گفته شده تفاوت دارد. زيرا به صورت 2 چرخ موازی جلو
    و 2 چرخ موازی عقب است سيستم فريم اين
    اسکيت نيز تفاوت دارد دارای رشته های نمايشي و سرعت مي باشد.

    6. اسکيت نمايشي Inline Fiyore
    اين اسکيت از نظر طراحي و استقامت
    منحصر به فرد است.دارای سه چرخ و يک تو(toe) مي باشد.
    اين اسکيت قابليت راکر شدن دارد و تو(toe) آن حرکات Stopper و Pick طراحي
    شده است. بوت اين اسکيت بايد بسيار
    محکم بوده و بهتر است تمام ساق باشد و پای بازيکن را محکم بگيرد.فک اين بوت بايد آنقدر مقاوم بوده که با دست جمع نشود
    از خريدن بوت های نامناسب و
    ضعيف جدا” خودداری کنيد.

    چون در حرکات نمايشي اولين ضربات در اين بوت ها به مچ پای بازيکن آسيب ميرساند.

    بوت اين اسکيت ها در دو نوع چرم و جير عرضه مي گردد که داخل انها از فمهای چوبي
    يا کربني استفاده شده است و بسيارسبک مي باشد.

    کلاس اسکیت در مشهد

    بهترین کلاس اسکیت مشهد کجاست؟
    در لیست زیر یکی از بهترین آکادمی های اسکیت مشهد را به شما معرفی می‌کنیم.
    آکادمی اسکیت آسا به صورت تخصصی به آموزش اسکیت کودکان می‌پردازد، اما برای بزرگسالان نیز دوره‌های آموزشی برگزار می‌کند.
    آموزش اسکیت در آکادمی اسکیت آسا محدودیت
    جنسیتی ندارد و دوره های آموزشی هم
    برای خانم‌ها و هم برای آقایان برگزار می‌شود.

    آکادمی اسکیت آسا
    مدیریت: آقای مهدی مرتاض
    توضیحات: آکادمی اسکیت آسا
    دارای دو شعبه در قاسم آباد و
    طلاب می‌باشد. در این باشگاه اسکیت، آموزش تضمینی اسکیت پایـه و تکمیلی زیر نظر مربیان رسمی فدراسیون ( خانم – آقا
    ) همراه با کادری مجرب انجام می‌شود.
    تمامی آموزش‌ها در آکادمی تخصصی اسکیت آسا مطابق با استانداردهای
    فدراسیون اسکیت صورت می‌گیرد و
    کارکنان اسکیت آسا بهترین تجربه یادگیری اسکیت را ارائه می‌دهند.

    مشاهده صفحه آموزشگاه

    خانه اسکیت خراسان رضوی
    مدیریت: آقای رشیدی
    توضیحات: خانه اسکیت خراسان رضوی
    که همان فدراسیون اسکیت خراسان
    رضوی است و با عنوان خانه اسکیت سجاد نیز شناخته می‌شود، در مجموعه
    ورزشی سجاد واقع در خیابان حامد قرار دارد.
    آموزش اسکیت از پایه تا پیشرفته،
    محیط مناسب و امن جهت تمرین اسکیت، آموزش تخصصی به کودکان و بزرگسالان تحت نظر مربیان
    برجسته و معتبر، آموزش مبتدی، نیمه
    حرفه ای و حرفه ای، و مشاوره خرید لوازم
    اسکیت از جمله خدماتی است که خانه اسکیت خراسان رضوی ارائه می‌دهد.

    مشاهده صفحه آموزشگاه

    آکادمی اسکیت بازان حرفه ای خراسان
    توضیحات: آکادمی اسکیت بازان حرفه ای خراسان در بلوار پیروزی مشهد واقع شده و عضو رسمی
    هیات اسکیت خراسان میباشد.

    در این مجموعه آموزش تخصصی اسکیت از مبتدی تا قهرمانی در
    رشته های مختلف اسکیت، زیر نظر مستقیم مربیان درجه 1 فدراسیون اسکیت
    انجام می‌شود. آموزش از 3 سال به بالا برای پسران و دختران، آموزش بزرگسالان خانم و آقا و حتی برگزاری
    کلاس‌های خانوادگی (آموزش گروهی خانواده در کنار
    هم) ار جمله خدمات آکادمی اسکیت بازان حرفه ای خراسان است.
    فضای آموزشی کاملا روباز و شرایط مناسب از نظر پروتکل های بهداشتی، مشاوره و فروش انواع اسکیت از برندهای مطرح
    دنیا در آکادمی اسکیت بازان حرفه ای خراسان انجام می‌شود.

    مشاهده صفحه آموزشگاه

    ویژگی های آموزشگاه اسکیت خوب
    یک آموزشگاه اسکیت خوب در مشهد ویژگی‌های
    زیر را دارد:

    آموزش تضمینی اسکیت پایه و تکمیلی
    بهره‌گیری از کادر مجرب آموزشی
    آموزش اسکیت مطابق با تکنیک‌های روز دنیا

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