{"id":4941,"date":"2023-07-13T09:28:26","date_gmt":"2023-07-13T09:28:26","guid":{"rendered":"https:\/\/robusathletics.com\/?p=4941"},"modified":"2023-08-29T08:31:42","modified_gmt":"2023-08-29T08:31:42","slug":"kuidas-samaaegselt-poletada-rasva-ja-kasvatada-lihasmassi","status":"publish","type":"post","link":"https:\/\/robusathletics.com\/et\/kuidas-samaaegselt-poletada-rasva-ja-kasvatada-lihasmassi\/","title":{"rendered":"Kuidas samaaegselt p\u00f5letada rasva ja kasvatada lihasmassi.\u00a0"},"content":{"rendered":"<div style=\"padding:56.25% 0 0 0;position:relative;\"><iframe src=\"https:\/\/player.vimeo.com\/video\/844128258?h=dc853735fc&amp;badge=0&amp;autopause=0&amp;player_id=0&amp;app_id=58479\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen style=\"position:absolute;top:0;left:0;width:100%;height:100%;\" title=\"Recomposition EST\"><\/iframe><\/div><script src=\"https:\/\/player.vimeo.com\/api\/player.js\"><\/script><p><br>Samaaegselt rasvamassi v\u00e4hendamine ja lihasmassi kasvatamine on sisuliselt iga treenija p\u00fcha graal. Seda kutsutakse keha rekompositsiooniks ning on \u00fcsna tuntud fakt, et see fenomen esineb \u00fclekaalulistel v\u00f5i seni spordikaugetel inimesel. Aga samas on mingil p\u00f5hjusel s\u00fcgavalt juurdunud teadmine, et kui oled juba enam-v\u00e4hem vormis, pead valima \u2013 kas sinu eesm\u00e4rgiks on lihasmassi kasv v\u00f5i rasvamassi kadu. M\u00f5lemat justkui ei saa.&nbsp;<\/p><h2 class=\"wp-block-heading\">Aga kas ikka ei saa?&nbsp;<\/h2><p>Usutavasti p\u00e4rineb see teadmine v\u00f5istlussportlastelt, kulturistidelt ning see sport on nii omap\u00e4rane, et neil on seda t\u00f5esti raske saavutada. Aga kuidas on meie, nii\u00f6elda tavainimestega, kes tahavad tugevat ja esteetilist f\u00fc\u00fcsist?&nbsp;&nbsp;<\/p><p>Kiiresti kasvav teaduslike uuringute kogum n\u00e4itab, et keha rekompositsiooni saavad siiski nautida ka juba heas vormis treenijad. K\u00fcll mitte nii sarnasel m\u00e4\u00e4ral, kuid siiski. Olgu \u00f6eldud, et selle teema teadusuuringute v\u00f5rdlemine on keeruline, kuna muutujaid on v\u00e4ga palju ning terminoloogia v\u00f5ib erineda, kuid \u00f5nneks on <a href=\"https:\/\/www.bodybuilding.com\/author\/christopher-barakat\" target=\"_blank\" rel=\"noreferrer noopener\">Barakat<\/a> teinud v\u00e4ga p\u00f5hjaliku kokkuv\u00f5tte, mille tulemusi teiega jagan.&nbsp;&nbsp;<\/p><p>Nagu \u00f6eldud, on keha rekompositsioon v\u00f5imalik ka juba heas vormis inimestel, kuid nad peavad selle ellukutsumiseks arvestama m\u00f5ne v\u00e4ga olulise ja p\u00f5neva faktiga.<\/p><h2 class=\"wp-block-heading\">5 p\u00f5nevat fakti keha rekompositsiooni kohta<\/h2><ol class=\"wp-block-list\"><li>J\u00f5utreening peab olema \u00fcsna sage (min. 3 korda n\u00e4dalas). V\u00e4ga loogiline, eks.<br><br><\/li>\n\n<li>Treening peaks olema progresseeruv \u2013 raskusi tuleb ajas pidevalt t\u00f5sta ja anda lihastele stiimul arenemiseks. Samuti v\u00e4ga loogiline.<br><br><\/li>\n\n<li>N\u00fc\u00fcd l\u00e4heb aga asi p\u00f5nevamaks. Lisa enda treeningutesse k\u00f5rge intensiivusega intervalltreening. M\u00f5ned uuringud n\u00e4itavad, et jooks, aga n\u00e4iteks mitte rattas\u00f5it, toetab keha rekompositsiooni, m\u00f5jutamata j\u00f5utreeningu tulemusi. Samas, kui rattas\u00f5it sulle meeldib, siis sobib ka see. Uuringus leiti, et rattas\u00f5it v\u00f5ib v\u00e4hendada alakeha j\u00f5udu \u2013 samas metoodikaid on keeruline v\u00f5rrelda, nagu alguses \u00fctlesin.<br><br><\/li>\n\n<li>Keerame aga p\u00f5nevusele vinti peale, Toitumine \u2013 see on suur m\u00fcsteerium. Sisuliselt ainus asi, kus tundub olevat konsensus, on see, et kvaliteetset valku tuleks s\u00fc\u00fca v\u00e4hemalt 2.6g\/kg kohta. \u00dchest uuringust n\u00e4htus, et kui see t\u00f5sta 3.5g\/kg peale, v\u00f5imendas see keha rekompsitsiooni efekti veelgi \u2013 seda 70% uuringus osalenutest. \u00dclej\u00e4\u00e4nutel oli efekt pigem negatiivne. Ehk siis siin on \u00fcsna suur inidividuaalne varieeruvus. Samas, proovida tasub.<br>\u00dcsna uskumatu on aga j\u00e4rgnev &#8211;&nbsp; uuringud n\u00e4itavad, et keha rekompositsiooni on v\u00f5imalik saavutada nii \u00fcle- kui alakaloraa\u017eis. Ehk siis v\u00f5id s\u00fc\u00fca v\u00e4hem kui kulutad, ja saad kasvatada lihasmassi ja p\u00f5letada rasva. V\u00f5i siis s\u00fc\u00fca rohkem kui kulutad ja samuti kasvatada lihast ning p\u00f5letada rasva. Miks see nii on, ei osata t\u00e4pselt \u00f6elda. K\u00fcll n\u00e4htub, et \u00fclekaloraa\u017e v\u00f5iks enamasti tulla kvaliteetsest, n\u00e4iteks vadakuvalgust. Sel viisil saab isegi kuni 500kcl \u00fclekaloraa\u017ei puhul keha rekompositsiooni esile kutsuda.<br><br><\/li>\n\n<li>Toetavad tegurid \u2013 uni, hormonaaltasakaal ja toitumine. Kuigi sportlaste peal une ja keha rekompositsiooni koosm\u00f5ju vaatlevad uuringud vaat et puuduvad, on \u00fcldteada, et unev\u00f5lg m\u00f5jutab negatiivselt keha suutlikkust ning hormonaaltasakaalu \u2013 t\u00f5usevad stressihormoonid ning langevad anaboolsed hormoonid. Toitumisel peaks kogenum harjutaja tarbima valku kohe peale treeningut \u2013 see on asi, mis algajal nii t\u00e4htis ei ole.&nbsp;<\/li><\/ol><h2 class=\"wp-block-heading\">Keha rekompositsioon n\u00f5uab p\u00fchendumist.<\/h2><p>Sageli ei ole v\u00f5imalik 3, 4, 5 korda n\u00e4dalas j\u00f5usaali j\u00f5uda ning selleks kuluv aeg on samuti m\u00e4rkimisv\u00e4\u00e4rne. Robusega saad oma j\u00f5u- ja j\u00f5uvastupidavustreeningud \u00e4ra teha ajast ja asukohast s\u00f5ltumata. Mina olen viimased 4 aastat vaid Robusel treeninud.&nbsp;<\/p><p>Loodan, et see info oli sulle kasulik ning kui sa veel ei ole <a href=\"https:\/\/robusathletics.com\/\">Robus Athletics<\/a> treeninginventariga tuttav, siis saad seda teha <a href=\"https:\/\/robusathletics.com\/gymbars\/\">SIIN<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Samaaegselt rasvamassi v\u00e4hendamine ja lihasmassi kasvatamine on sisuliselt iga treenija p\u00fcha graal. Seda kutsutakse keha rekompositsiooniks ning on \u00fcsna tuntud fakt, et see fenomen esineb \u00fclekaalulistel v\u00f5i seni spordikaugetel inimesel. Aga samas on mingil p\u00f5hjusel s\u00fcgavalt juurdunud teadmine, et kui oled juba enam-v\u00e4hem vormis, pead valima \u2013 kas sinu eesm\u00e4rgiks on lihasmassi kasv v\u00f5i rasvamassi [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":4853,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[42],"tags":[],"class_list":["post-4941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mikk"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.8.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kuidas samaaegselt p\u00f5letada rasva ja kasvatada lihasmassi.\u00a0<\/title>\n<meta name=\"description\" content=\"Samaaegselt rasvamassi v\u00e4hendamine ja lihasmassi kasvatamine on sisuliselt iga treenija p\u00fcha graal. 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