Kuchokera m'nkhaniyi, muphunzira kuti cholengedwa ndi chiyani, momwe mungatengere, ufa kapena kapisozi wabwino. Kodi pali phindu kwa othamanga komanso momwe amafunikira.
Kodi creatine ndi chiyani?
Creatine ndi amino acid wosafunikira wopangidwa ndi thupi usiku mu gramu limodzi. Amapangidwa m'chiwindi ndi kapamba kuchokera ku amino acid atatu: methionine, glycine, arginine.
Ntchito yayikulu ndikuwonjezera mphamvu yama cell chifukwa chakukula kwa ATP (asidi yapadera yomwe imayambitsa mphamvu zamagetsi m'maselo).
Creatine imapezeka muzakudya wamba, makamaka nyama yofiira, koma sikokwanira, ndipo othamanga amakakamizidwa kutenga zowonjezera zowonjezera.
Chifukwa chiyani othamanga amatenga chilengedwe?
Zowonjezera:
- Kumawonjezera mphamvu ya minofu;
- Komanso kumachepetsa minofu ulusi;
- Kumanga minofu;
- Kumawonjezera mphamvu ya thupi;
- Kupondereza machitidwe a mahomoni omwe amawononga minofu;
- Amayambitsa maselo am'mlengalenga;
- Imathandizira mapuloteni;
- Zimapangitsa kuti ulusi wamtundu ukhale wokulirapo komanso wolimba.
Mwambiri, kulandiridwa kwake kumapangitsa wothamanga mwachangu, wamphamvu, wokulirapo komanso wopirira.
Malangizo ogwiritsira ntchito creatine
Palibe mgwirizano wamomwe mungatengere zolengedwa molondola, chifukwa chake palibe malangizo azomwe zingagwiritsidwe ntchito. Izi zimatengera zolinga ndi zolinga zomwe othamanga adziyika okha.
Kutengera malingaliro onse, mutha kulangiza otsatirawa:
- Mu sabata yoyamba, magalamu 20 patsiku;
- Mlingo wa tsiku ndi tsiku wagawika magawo anayi;
- Ndi bwino kumwa chowonjezeracho ndi msuzi wazipatso kapena chakumwa chilichonse chotsekemera, chifukwa chake ndikwabwino;
- Kuyambira sabata lachiwiri, mlingo wa tsiku ndi tsiku ndi magalamu 5 patsiku;
- Mutha kutenga zonse m'mawa ndi madzulo, komanso m'mimba yopanda kanthu komanso mukatha kudya;
- Kutalika kwamaphunziro ndi masabata atatu kapena anayi;
- Pambuyo pakupuma kwamasabata awiri, maphunzirowa akhoza kubwerezedwa, kuyambira magalamu 5 patsiku.
Ngakhale kuti nthawi yovomerezeka siyiyendetsedwe, ndibwino kuti mutenge musanagone. Kuphatikizika kwa chilengedwe kumachitika munthu akagona, ndizomveka kuganiza kuti kutenga chowonjezera usiku, wothamanga adzawonjezera kuchuluka kwake mthupi.
Tulo tikamagona, thupi limapumula ndikukhazikitsanso mphamvu, ndipo chilengedwe chimathandiza kuti achire bwino, chifukwa chake timagwirizana.
Kuphatikiza apo, mankhwala omwe amatengedwa m'mawa samathandiza kupeza mphamvu, koma amawononga zosowa za tsiku ndi tsiku, kuchedwetsa kuchira.
Ndi bwino kumadya mukatha kudya. Atamwa mopanda kanthu, wothamanga amakhala pachiwopsezo chodwala m'mimba. Ndipo ndikamadya, insulini, mahomoni olimba kwambiri obereka anabolizing, amatulutsidwa ngati zomwe zimachitika ndi chakudya kuchokera pachakudya.
Insulin imakoka kwenikweni michere mu selo. Katundu wa thupi limathandizira kukulitsa kuyamwa kwa chowonjezera.
Mlingo wa mankhwala
Nthawi zambiri, mlingowu umasankhidwa pawokha chifukwa chosowa zodalirika pamlingo wa mlingo.
Nayi kuyesa komwe kwachitika ku yunivesite ina yaku US.
Ochita masewera makumi awiri adagawika m'magulu awiri. Woyamba adalandira chowonjezeracho malinga ndi chiwembucho ndi kutulutsa mawu, sabata yoyamba magalamu 20, ndikutsatiridwa ndi magalamu 5.
Wachiwiri adalandira magalamu asanu kwa milungu iwiri.
Pamapeto pa kuyesaku, zidapezeka kuti kuchuluka kwakukulu sikungathandize, pafupifupi 50% ya zomwe zidatengedwa zidatulutsidwa mumkodzo.
Omwe anali ndi mlingo wochepa amatenga chilengedwe chonse ndipo amachigwiritsa ntchito nthawi yayitali.
Kuyesera kwawonetsa kuti mankhwala otsika ndi abwino, ali pafupi ndi gawo lawo, cholengedwa chokhazikika.
Zimatenga nthawi yayitali bwanji kuti zitenge Mlengi?
Palibe lingaliro limodzi pankhaniyi.
Ena amaganiza kuti njinga yabwino kwambiri, ena amagwiritsa ntchito zowonjezera kwa nthawi yayitali.
Ndiye ndi njira iti yomwe ili yolondola?
Tikukhulupirira kuti kuyang'anira kwakanthawi kochepa kwa milingo yaying'ono ndikofunikira. Ngati wothamangayo adumpha gawo lotsitsa ndikuyamba ndi miyezo yaying'ono, njira yocheperako imakhala mwezi. Munthawi imeneyi, minofu idzakhala ndi nthawi yodzaza ndi chilengedwe.
Koma nthawi yokwanira yolandirira siyokhazikika ndi chilichonse. Kwenikweni, wothamangayo amatha kukhazikitsa nthawi yake, chifukwa cholengedwa ndichachilengedwe kwa anthu ndipo sichowopsa.
Ndi cholengedwa chiti chomwe mungasankhe kuthamanga?
Sikoyenera kunena mtundu uliwonse, ufa kapena kapisozi, iyi ndi nkhani yakukonda kwanu. Ngati wothamanga ali womasuka kuthira ufa - chabwino, simukufuna kusokoneza ndi ufa - sankhani makapisozi.
Funso la mawonekedwe silinthu lofunikira, popeza onse amachita chimodzimodzi. Ndibwino kuti mumvetse mitundu ya zolengedwa.
Masiku ano makampani azamasewera amapanga:
- Kulenga monohydrate;
- Mlengi wamagetsi;
- Pangani ethyl ester;
- Dicreatin malate.
Ndikofunikira kuwunikira mitundu yama micronized. Uwu ndi mawonekedwe a ufa, woponderezedwa mpaka ufa, kulowa m'magazi, umayamwa mwachangu, chifukwa cha kuchuluka kwa dera loyamwa ndi kukula kwa tinthu.
Zowona, ndipo zimawononga zambiri. Ngati simukufuna kugwiritsa ntchito ndalama, tengani monohydrate yosavuta, ndipo musanyalanyaze zotsalazo. Zimachokera ku monohydrate yomweyo, ndi zinthu zina zonse zimangothandiza kufanana.
Mukamasankha chowonjezera, samalani ndi kampani yopanga, simuyenera kuthamangitsa zotsika mtengo zamtundu wosadziwika. Sankhani zabwino pamtengo wotsika mtengo.
Tikukulimbikitsani kuti muziyang'anitsitsa mitundu iyi:
- SuperSet;
- CHITSIMU;
- Khalani woyamba;
- Zakudya Zamtundu Wonse;
- Optimum Nutrition;
- Mapuloteni 66.
Zakudya zamasewera kuchokera kwa opanga awa ndizotsika mtengo, zabwino kwambiri ndipo, monga akunenera pamasewera, "kugwira ntchito".
Ndemanga za othamanga
Ndemanga za zabwino zopanga kwa othamanga ndizovuta kwambiri, wina amaganiza kuti chowonjezeracho chimangothandiza mtunda wothamanga, wina amawagwiritsa ntchito marathon.
Zowonjezerazi ndizothandiza pamlingo waluso. Pamlingo wokonda masewera, chakudya wamba chimakhala chokwanira. Zotsatira zake, maphunziro ndiofunika kwambiri, ndipo kudya zakudya zamasewera kuli kumbuyo, kumakupatsani mwayi wolipirira mphamvu zamagetsi ndikupatsanso zida zomangira.
Andrew
Mutha kutenga cholengedwa chothamanga, chimayimba bwino, sindinena zachizolowezi, anthu ndi osiyana. Ndikofunikira kuwonera momwe munthu amakhalira, zomwe amadya, momwe amagonera komanso komwe amagwirira ntchito.
Valery
Kuthamanga - wapamwamba! Kutsimikiziridwa kukhala kothandiza kwambiri pakuyenda kuposa masewera amphamvu;
Bohdan
Ndikofunikira kumanga minofu, koma sikukhudza mtunda, zochita zake zimangokhala kwa masekondi ochepa, chifukwa chake zilibe ntchito.
Artem
Ndimathamanga mtunda wapakatikati, sabata limodzi ndimathamanga kuchokera ku 80 mpaka 120 km. Nthawi zolimbitsa thupi kwambiri, ndimagwiritsa ntchito creatine, zimathandiza kupirira mphamvu zambiri ndikusinthira maphunziro.
Anna
Ngakhale pali malingaliro osiyanasiyana, tikulangiza kugwiritsa ntchito chowonjezera ichi pamaphunziro amasewera. Chifukwa cha kulenga, othamanga adzathamanga kwambiri, ndipo othamanga marathon amathamanga mwachangu komanso motalikirapo, ndipo minofu yotukuka siyipweteka.
