Eyona engundoqo imiqobo ubunzima iseti.

Xa saqala lidla ukuba mkhulu kwaye babe ezinkulu, oko kusoloko wacinga ukuba le nkqubo iya kuba ngokukhawuleza kakhulu yaye kwiinyanga nje ezimbalwa, uya kuqhayisa izo- enkulu kunye nezihlunu esifubeni. Kodwa umthetho, inkqubela ngokwanelisayo ekhawulezileyo ekuqaleni kukhokelela lo mfundi ngxi, emva koko inkoliso namagumbi ashiye inxalenye kunye iphupha lakhe, esola abahlobo ngempumelelo ngakumbi kweziyobisi kunye nokuxhatshazwa kwezinye.

Kukho izizathu ezininzi zokuba matyendyana aqalile bafumane ubunzima ngokukhawuleza emva kokuqalisa iiklasi. Lokuqala kunye eziphambili - ngamanzi inkqubo kunye nokwanda kwe glycogen in izihlunu. Ngenxa yoko lokuqeqesha izihlunu zakho ikhule kuba nxalenye abaninzi ngeendleko lokwanda izihlunu, yaye ngenxa yokuba kubhaliwe phantsi xi aqale ukugcina glycogen (carbohydrate) kunye namanzi, nayo leyo ezitsala glycogen. Ngokutsho kwezinye izibalo, 1 g nganye. Glycogen has 2.7 iigrem izihlunu. amanzi, kungoko ke ukunyuka okukhulu noko ubunzima kunye nomthamo kwezihlunu abadlali abo ekuqaleni nje ukujongana nayo. Kodwa kunjalo, njengoko yokugcina amanzi izihlunu nangoku ichaphazela ubungakanani zabo, kunokuba entle kakhulu, yiyo lonto uthandwa kangaka supplement creatine monohydrate.

Umphumo creatine emzimbeni.

Okokuqala, uya sikuthiye iintsomi yabo ukoyika isondlo ezemidlalo kunye namagama ezoyikekayo Latin. Creatine yonke imihla uye kudla inyama kunye nentlanzi. Noko ke, womdlali uthathwa eqhelekileyo ukufumana 5-10 gr. creatine ngosuku, apho kufuneka ukuba udle ngosuku, malunga 5-10 kg inyama. Uyavuma ukuba kulula ukuthenga creatine isambuku xa besitya kunye nokusela amanzi 1-2 iitispuni kunokuba ziliminxe phantsi iproteni ukutya enzima, nto leyo imiqulu ezinjalo nje musa ukuyifunda.

Eyona njongo ephambili yolu creatine kukuba ukhonza njengomthombo ATP, ngamanye njengomthombo wamandla iiseli, ingakumbi ngexesha umthwalo amandla anaerobic, ngokunxuseneyo ukuba enjalo, njengoko yokukhulisa ukugcina ulwelo kwiseli kwezihlunu. Oku ngokunxulumene nale mihlaba amabini kunye creatine wabo waba ngomnye izongezelelo kakhulu ngempumelelo ethandwa ukuba iseti ubunzima kunye namandla. creatine kweqiniso eziliqela iimpawu ngokwalo losetyenziso. Ngoko ke, ukuze bafike amathumbu, akukho 80 ekhulwini ingena zeBlack kakhulu ekunciphiseni iimpahla zazo, kodwa loo nto ayizange yenzeke, kucetyiswa ukuba zidle creatine kunye into emnandi, ngokuba insulin emva kwe iswekile, creatine ukukhusela kungonakali. Kodwa izinga glycogen kwi zezihlunu, hayi kuphela kunokwenzeka ukuba nefuthe ngokutya ezifanayo olusebenzayo ethandwa ezifana gainer weight.

gainers ubunzima, ukwakhiwa kwawo kunye nesiphumo zaveliswa.

Okokuqala, ndingathanda ukuqaphela ukuba la matyendyana rhoqo ukufumana ngaphantsi kuyimfuneko ukuba ekukhuleni ubunzima kweziyobisi. Hayi ngenxa yokuba behlala kwilizwe olambileyo Afrika, kodwa ngokuqhelekileyo ngenxa yokuba "hayi ilingane" okanye awufuni ukuqonda ukuba ndandazile ngayo, nokuqhubeka kubadla isixa elikhulu okunamafutha kunye nokutya okunamafutha, ezifana ayi, nezonka zamasi kunye itshokolethi.

Kuba iseti ubunzima kuyo nayiphi na imeko, enoba cool, kodwa ekufuneka sizisebenzisile iicarbohydrate ngaphezulu kwaye calories kunawe ukuchitha usuku. Nangona kunjalo, oku kufuneka kube iitshokolethi osidingayo evela sele kuchaziwe, kunye nomgangatho lwamandla zivela carbohydrate ezintsonkothileyo. Inika ithuba Creatine. Phezu gainer - umxube protein maltodextrin (protein starch yahlula enceda ngumthombo wokuzila kunye carbohydrate kucotha). Umlinganiselo carbohydrate kwizinongo idla-1 ukuya ku-3 okanye ezi-4 ukuya-1, ngamanye Gainer kwi ngabom wadala inzuzo ebalulekileyo kwicala lweekhalori, nto leyo yenza isixa esikhulu wamandla kuphela iglasi additive enye.

Akuyomfuneko ukuba uchaze ukuba ukusetyenziswa inani elikhulu lweekhalori, kungekhona nje ukuvumela ukuba bafumane ubunzima, kodwa ukwandisa imveliso ngexesha uqeqesho ebomini, amandla nimelwe ukuba wenze into. Noko ke, kukho enye ebalulekileyo thabatha ukuba ungayibaxi usebenziso gainer, uye ufumane amanqatha, ngoko ke ndikucebisa ukuba zibale inani carbohydrate kwisidlo sakho.

Ukuba ugqiba ukuzama gainer, koko khangela ukuba yinxalenye yalo maltodextrin, njengoko maxa wambi nje wongezelela iswekile, nto leyo ixakeke kakhulu ikhuthaza yokulahlwa kwe ngamanqatha. Ukuba awukwazi ukufumana isongezo, kunye sisincoko onjalo, unako ukuthenga gainer ngokobunzima ezivenkileni Internet, nje ngokuxuba maltodextrin kunye iiprothini olinganise ekunene.