Ma'aurata da Tsarin Tsarin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin. Abin da Ya Sa Shirin Ɗaya Yake Ba da Sakamakon da Ya Bambanta

Idan kun taɓa yin wannan shirin tare da aboki, cin abinci iri ɗaya da barci iri ɗaya, kuma kallon su ƙara 4 kg na nauyin jiki da 20 kg a kan squat a cikin watanni uku yayin da kuka ƙara 1 kg da 7.5 kg wannan ba lallai ba ne matsala ta ƙoƙari. Binciken tagwaye yana auna daidai wannan rata na kimanin shekaru arba'in. Ga abin da ya nuna da kuma abin da za ka iya yi da shi.

Me ya sa tagwaye a farkon wuri

Ma'aurata biyu masu juna ɗaya suna da kusan kashi 100 cikin ɗari na kwayoyin halittarsu; kuma ma'aurata biyu masu juna biyu suna da kashi 50 cikin ɗari. Ka ba su wannan shirin, abinci iri ɗaya da jadawalin lokaci iri ɗaya, kuma duk bambancin da ya rage cikin ma'aurata sun fi yawan hayaniya: kuskuren aunawa, barci, damuwa, ƙananan abubuwa. Bambanci tsakanin ma'aurata suna dauke da alamar kwayoyin halitta. Wannan ma'ana mai sauƙi tana tallafawa duk abin da ke ƙasa.

Lambobi da ya kamata a tuna

Wani gwajin cin abinci mai yawa na Kanada daga 1990: 12 nau'i-nau'i na tagwaye iri ɗaya, kwanaki 100, karin 1,000 kcal kowace rana kwana shida a mako, tare da sarrafa aiki. Yawan nauyin da aka samu ya kai daga kilo 4.3 zuwa 13.3 sau uku a daidai adadin adadin kuzari. Amma a cikin kowane ma'aurata sakamakon ya bi juna sosai: da canji tsakanin nau'i-nau'i ya kusan sau uku da canji a cikin wani nau'i-nau'i. Haka kuma an gano inda aka ajiye kitsen.

Don jimiri: wani babban bincike na iyali (HERITAGE) ya sanya mutane sama da 700 cikin makonni 20 na hawa keke, zaman uku a mako a cikin iko mai ƙarfi. Matsakaicin karuwar VO2max ya kai kusan 400 ml/ min, amma zangon ya kasance daga kusan sifili zuwa sama da 1,000 ml/ min. Kimanin kashi 5 cikin ɗari na mahalarta ba su nuna ci gaba ba na aerobic duk da kammala kowane zaman. An kiyasta cewa gado na wannan iyawa don horarwa ya kasance kusan kashi 47 cikin dari game da rabin labarin, ba duka ba.

Don ƙarfin: wani bincike da aka yi akan mutane 585, makonni 12 na horar da hannu daya na lankwasawa sau biyu a mako. Canji a cikin yankin muscle: daga -2% zuwa +59%. Canji a cikin iyakar ƙarfin: daga 0 zuwa +250 kashi. Shirin iri ɗaya ne, jadawalin iri ɗaya ne, dakin motsa jiki iri ɗaya ne.

Matsakaicin a cikin binciken shine lambar kusan babu wanda ya taɓa fuskantar shi. Yanayin shine ɓangaren da ke bayyana ku.

Abin da kwayoyin halitta suka yanke shawara, da abin da ba su yanke shawara ba

Abubuwan da ke tattare da kwayoyin halitta sun fi yawa da gangaren na kwana, ba ta shugabanciKa yi tunani . Kusan kowa yana samun sauki idan aka ba shi isasshen motsawa wasu suna bukatar makonni 8 ne kawai don abin da wasu ke bukata 20.

Abin da kwayoyin halitta ke tasiri:

• Nau'in fiber rabon zaren da ke saurin juyawa zuwa jinkirin juyawa yana da gado kusan kashi 405050 cikin dari. Shi ya sa mutum ɗaya yake samun ci gaba da sauƙi idan ya yi amfani da na'urar sau uku, wani kuma idan ya yi amfani da na'urar sau 15.
• Tsarin tsoka tsawon ciki da kuma wuraren shigar da jijiyoyi. Ƙananan ƙwayoyin cuta ba za su zama tsayi ba, ko da yawan adadin da kake gudu.
• Tsarin farawa naka tsawo, kwatangwalo da fadin kafadu, tsawon ƙugu. Wannan kai tsaye ya canza yadda squat da deadlift suke kama.
• Ƙungiyoyi guda ɗaya kamar ACTN3 R577X. Kimanin kashi 18 cikin ɗari na mutanen Turai suna da irin XX kuma ba sa samar da wannan furotin a cikin zaren da ke da sauri. A kididdiga sun fi wuya a tsakanin manyan masu tsere amma a matsayin gwajin mutum a gare ku, kusan ba shi da amfani.

Gwajin DNA na masu amfani don horo a halin yanzu ba zai iya hango ci gaban ku ba fiye da makonni 12 na hakikanin katako. Wannan ba zato ba ne; an gwada shi kai tsaye kuma ya kasa.

Yadda za ka auna amsarka maimakon yin zato

1. Zaɓi wani shirin da kuma Kada ka canza shi har tsawon makonni 12.Ka yi tunani . Aukuwar sau uku a mako, 101414 na wuya a kowane babban rukuni na tsoka a mako, 512 reps, tare da 12 reps na ƙarshe da gaske wuya.
2. Ka rubuta ainihin ka: nauyin jiki na safiya (matsakaicin kwana 7), ƙirar ƙirar da kuma ƙirar hannu, da kuma kimanin 1RM a kan 3 lifts (faɗi squat, latsa, jere).
3. Ci gaba ta hanyar doka: Lokacin da ka isa saman iyakar maimaitawa a kowane saiti, ƙara 2.5 kg a kan sama da jiki da 5 kg a kan ƙananan jiki.
4. Ranar barci (manufa don 799 hours) da furotin (1.62.22.2 g da kg na nauyin jiki a kowace rana). Idan ba tare da waɗannan ba, kuna auna abin da ba daidai ba.
5. Ka gwada bayan makonni 12. Matsayi mai ma'ana: 0.51.51.5 kg na nauyin nauyi a kowane wata a matsayin mai farawa, da kuma 102525 bisa dari a kan 1RM.

Idan ka kasance mai jinkirin amsawa

Kafin ka kammala cewa an la'anta ka ta hanyar kwayoyin halitta, yi aiki ta hanyar wannan tsari, canji ɗaya a kowane makonni 68:

• Ƙara yawan mako-mako daga kimanin 10 zuwa 162020 sets da muscle group.
• Ka raba wannan adadin a cikin zaman 23 a kowace rukuni na tsoka maimakon ɗaya.
• Ƙara 200300300 kcal kowace rana idan nauyin jikinka ya kasance daidai har tsawon makonni 4.
• Idan makasudin shi ne jimiri, ka ƙara wani lokaci a mako: 46 x minti 4 mai wuya, minti 3 mai sauƙi.

Ga yawancin mutane, mummunan kwayoyin halitta ya ɓace a wani wuri a kusa da abu na biyu ko na uku a cikin wannan jerin.

Lokacin da za ka je wurin likita

• Idan kana motsa jiki a kai a kai kuma kana cin abinci mai yawa har tsawon makonni 12 ba tare da wani canji ba a ƙarfinka ko nauyinka, yana da kyau ka bincika thyroid (TSH), cikakken jini, ferritin da bitamin D.
• Gajiya da ba a saba gani ba, asarar nauyi da ba a so, gumi da daddare, ko bugun zuciya da ya hau kan 15+ ba tare da wani bayani ba.
• Ciwon kirji, numfashi mai wuya da ba daidai ba da ƙoƙarin, ko rashin hankali yayin aiki nan da nan, ba bayan saiti ba.
• Idan wani a cikin danginku ya mutu ba zato ba tsammani daga cututtukan zuciya kafin shekaru 50, ku sami kimantawa na zuciya kafin fara aiki mai tsanani.

Gajerun bayanai

• Ma'aurata ma'aurata da suke shan magani iri ɗaya suna samun sakamako iri ɗaya; amma waɗanda ba su da dangantaka da juna da suke shan magani iri ɗaya suna samun ci gaban tsoka da ya kai kashi 59 cikin ɗari.
• Gwargwadon amsawar horo yana da kusan kashi 47 cikin dari rabin kwayoyin halitta, rabin abin da kuke sarrafawa.
• Kwayoyin halitta suna canja yadda kake ci gaba, ba inda kake ci gaba ba. Kusan kowa yana amsawa ga isasshen motsawa.
• Gwaje-gwajen DNA na yau ba su hango ba fiye da makonni 12 na ajiye log.
• Kafin ka ɗora laifin a kan kwayoyin halitta: 162020 sets a mako, 1.62.22.2 g na furotin da kg, 79 hours na barci, sa'an nan kuma sake auna.