Pakati pa mndandanda waukulu wazowonjezera zamasewera, ndikofunikira kuwunikira zomwe zidapangidwa, zomwe zimapangitsa masewera kukhala othandiza kwambiri.
Osewera othamanga ayenera kuwerenga mosamala mitundu yonse yogwiritsa ntchito zowonjezera zowonjezera. Komanso pezani kuti cholengedwa ndi chiyani, chomwe chimagwira ndi momwe mungachigwiritsire ntchito moyenera kuti pasakhale vuto lililonse pazaumoyo.
Kodi cholengedwa ndi chiyani, chimachita chiyani?
Cholengedwa ndichinthu chachilengedwe chomwe chimapangidwa ndi thupi la munthu kudzera pachakudya cha nyama.
Komabe, nthawi zambiri chinthuchi sichokwanira, chifukwa chake ndikofunikira kugwiritsa ntchito chakudya chapadera chomwe chimakhala ndi cholengedwa.
Zinthu zotsatirazi pazowonjezera zimasiyanitsidwa:
- thunthu limalimbikitsa mapangidwe a ulusi wa minofu, womwe umabweretsa kuwonjezeka kwa minofu;
- kuteteza madzimadzi mu minofu ya minofu, yofunikira poyendetsa michere;
- Kukula kwa zisonyezo zamagetsi.
Kumwa kwa chinthu choterocho kumalola thupi kupanga mphamvu zowonjezera zowonjezera kupirira kwa thupi.
Ochita masewera omwe amagwiritsa ntchito mtundu uwu wowonjezera amatha kuphunzirira kwa nthawi yayitali, pomwe minofu imapirira kupirira kowonjezera pantchito yotsatira.
Chifukwa chiyani othamanga amafunikira cholengedwa?
Kwa anthu omwe amachita masewera othamanga, creatine supplementation imangopirira kupirira.
Kuti muziyenda maulendo ataliatali, pamafunika mafuta ndi chakudya, chomwe chimasandulika mphamvu. Cholengedwa chimatulutsa mphamvu, zomwe zimapangitsa kupirira kwa ulusi wa minofu ndikulola kuti muphunzitse kwa nthawi yayitali.
Ndi cholengedwa chiti chomwe mungasankhe kuthamanga?
Kusankha kowonjezera kwa othamanga kumadalira zomwe munthuyo amakonda. Pali mitundu iwiri yazinthu zomwe zitha kugwiritsidwa ntchito kuwonjezera kupilira kwa minofu.
Ufa
Amagwiritsidwa ntchito nthawi zambiri ndi othamanga, chifukwa mtundu wa creatine umasungunuka mwachangu m'mimba mwa munthu. Zotsatira zomwe zikufunidwa zimawoneka munthawi yochepa, zomwe zimapangitsa kuti mankhwalawo agwiritsidwe ntchito nthawi yomweyo mpikisano usanachitike. Kuti mugwiritse ntchito, othamanga amafunika kukonzekera ma cocktails apadera posakaniza ufa ndi madzi.
Makapisozi
Kugwiritsa ntchito chowonjezera mu makapisozi ndikosavuta kuposa mawonekedwe a ufa, popeza kapisozi iliyonse imakhala ndi mulingo wofunikira. Mtundu wamtunduwu ndi wabwino kwa anthu omwe amasamukira kumalo osiyanasiyana ndipo ndizosatheka kukonzekera chisakanizo kuchokera ku ufa.
Mlengi wamtunduwu amakhala wothandiza kwambiri atatha kulimbitsa thupi, ndipo mu makapisozi, mankhwalawa ndiokwera mtengo kwambiri kuposa mnzake wa ufa. Kuti mupeze zotsatira, makapisozi ayenera kutengedwa ndi madzi ambiri.
Malangizo ogwiritsira ntchito creatine
Katunduyu angagwiritsidwe ntchito m'njira zingapo. Mukamasankha momwe mungagwiritsire ntchito chilengedwe, muyenera kumvetsetsa kuti chowonjezera chimatha kuchepetsa kapangidwe kazachilengedwe ka thupi.
Creatine imagwiritsidwa ntchito ndi njira zotsatirazi
Njira yayikulu imagwiritsidwa ntchito kusanachitike katundu wambiri paminyewa:
- woyamba masiku 5-7, wothamanga amadya magalamu 20 a mankhwala tsiku lonse, nthawi zambiri ogaŵikana Mlingo 4;
- Pasanathe masiku 14, magalamu 10 a mankhwalawa amadyedwa, amagawidwa magawo awiri asanaphunzire komanso ataphunzira;
- Kutalika kwa masabata 4.
Njira pang'onopang'ono imawerengedwa kuti ndi yotetezeka kwambiri:
- Kugwiritsa ntchito mankhwala kumatenga masabata 4-5;
- munthu amadya magalamu 5 a creatine tsiku lililonse.
Kuti mugwiritse ntchito bwino, chowonjezeracho chikulimbikitsidwa kuti muzidya mukangodzuka. Mlingo wotsatira umadyedwa ndi madzi okoma.
Kwa othamanga kumene, kumangomanga pang'ono pang'onopang'ono kumawerengedwa kuti ndi kotheka. Ngati kuli kofunikira kuti muthe kunyamula katundu wa nthawi imodzi, njira yogwiritsira ntchito zolembera itha kugwiritsidwa ntchito.
Ndemanga zothamanga
Ndimagwiritsa ntchito creatine musanaphunzire komanso ndikatha. Ndidasankha chinthu chokhala ngati ufa wotsika mtengo, ndipo zotsatira zake ndizabwino kwambiri. Zimathandizira kuchita kuthamanga kwambiri, komanso kuwonjezera nthawi yophunzitsira.
Anton
Ndimagwiritsa ntchito chowonjezera kawiri patsiku, nthawi yoyamba nditangodzuka, ndikusungunula mulingo (5 magalamu) mu 300 ml ya madzi amphesa. Kulandilanso kwachiwiri mutatha maphunziro. Ndidadzisankhira ndekha, abwenzi ambiri amakonda kugwiritsa ntchito madzi ndi uchi. Izi zimatengera zomwe amakonda.
Wotchedwa Dmitry
Mobwerezabwereza tinkakumana pamafamu omwe zolengedwa sizabwino. Ndimagwiritsa ntchito mankhwalawo ndekha, makamaka ngati kuli kofunika kuonjezera kupirira pamaso pa mpikisano.
Palibe chovulaza, vuto lalikulu ndikugwiritsa ntchito mulingo woyenera komanso kuti musawonjezere nthawi yogwiritsira ntchito nokha. Komanso, kugwiritsa ntchito mankhwalawo sikuvomerezeka kwa nthawi yayitali komanso ngati kulibe maphunziro, apo ayi mavuto amtima angabuke.
Sergei
Kuti ndilimbikitse kupirira, ndimamwa chowonjezera 1 nthawi patsiku, magalamu 5, ndikuganiza kuti mlingowu ndi wokwanira pamasewerawa. Mukamayankhulana ndi anzanu pogwiritsa ntchito njira yotsitsa, zotsatira zake zinali chimodzimodzi ndi othamanga omwe pang'onopang'ono amadzipezera minofu.
Egor
Kugwiritsa ntchito creatine ndikothandiza kwambiri kwa othamanga othamanga. Ndikofunikanso kufotokoza kuti kugwiritsa ntchito zakumwa za khofi sikuvomerezeka kwa anthu omwe amamwa chowonjezera chapadera, apo ayi zotsatira zake zidzakhala zero. Ndidadutsa izi mpaka nditakambirana ndi katswiri.
Svyatoslav
Kugwiritsa ntchito kwa creatine kumalola othamanga kuwonjezera kupirira kwawo ndi kuphunzitsa pamlingo wochuluka kwa nthawi yayitali.
Kugwiritsa ntchito mankhwalawa sikukhudza thanzi la munthu, koma akatswiri amati izi zingachitike:
- mukamagwiritsa ntchito chowonjezeracho kwa mwezi wopitilira umodzi, zizindikilo zosasangalatsa zitha kuwoneka m'mafupa;
- Kugwiritsa ntchito chowonjezera kwa nthawi yayitali kwambiri kumakhudza impso za othamanga.
Kuti chowonjezeracho chikhale chopindulitsa musanagwiritse ntchito, muyenera kufunsa katswiri yemwe angakuthandizeni kusankha njira yabwino kwambiri yogwiritsira ntchito.
