Ma pre-Workout maofesi ndi gulu lazinthu zopatsa thanzi zamasewera zomwe zimapangidwa kuti ziwonjezere magwiridwe antchito othamanga pamasewera. Pazabwino zambiri, amalimbikitsidwa kuti atenge pafupifupi mphindi 30 asanaphunzire - chifukwa chake dzina la chowonjezera.
Kodi pre-workouts ndi momwe amagwirira ntchito
Pali magawo angapo omwe amakhudzidwa ndikumachita masewera olimbitsa thupi:
- zizindikiro zamagetsi;
- kupirira kwa aerobic ndi anaerobic;
- Kuyenda kwa magazi mu minofu panthawi yochita masewera olimbitsa thupi (kupopera);
- kuchira pakati pama seti;
- Kuchita bwino, mphamvu ndi malingaliro;
- kuganizira ndi kulingalira.
Izi zimakwaniritsidwa chifukwa cha zinthu zina zomwe zimapanga malo opangira masewera olimbitsa thupi. Mwachitsanzo, kuwonjezeka kwa zizindikiro zamagetsi kumachitika chifukwa cha kupezeka kwake kulenga... Chifukwa cha iye, ATP amasonkhana mu minofu - gwero lalikulu la mphamvu kwa thupi la munthu. Zotsatira zake, wothamanga amatha kuchita mobwerezabwereza mu seti kapena kugwira ntchito yolemetsa kwambiri pakuchita zolimbitsa thupi.
Kupirira kumawongolera kupezeka kwa beta-alanine pakuphatikizika. izo amino asidi amatha kukankhira kumbuyo kwa kutopa. Zotsatira zake, zidzakhala zosavuta kuti muzichita masewera olimbitsa thupi. Kuthamanga, kusambira, njinga yolimbitsa thupi, ndi kulimbitsa mphamvu ndi zolemera zapakati sizikhala zosavuta. Chizindikiro cha khalidwe mutatha kumwa beta-alanine ndikumverera kovuta pakhungu. Izi zikutanthauza kuti wopanga sanasunge amino acid, ndipo zomwe akufuna zidzakwaniritsidwa.
Kupopera ndi cholinga chachikulu pakuphunzitsira masewera olimbitsa thupi. Ndichofunikira kwambiri pakukula kwa minofu yaminyewa. Zambiri mwazinthu zolimbitsa thupi zimathandizira kupititsa patsogolo magazi m'magazi. Omwe amadziwika kwambiri komanso othandiza ndi arginine, agmatine, citrulline ndi othandizira ena a nayitrogeni. Zinthu izi zimakulitsa kupopera, chifukwa chake mpweya wochulukirapo komanso michere yopindulitsa imalowa m'maselo amisempha.
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Kuti masewera olimbitsa thupi azigwira bwino ntchito, nthawi yopuma pakati pa seti iyenera kukhala yochepa. Thupi liyenera kukhala ndi mafuta okwanira okwanira kuti machitidwe onse azikhala ndi nthawi yopumulirako mphindi 1-2. Pachifukwa ichi, mavitamini ndi michere yambiri, komanso ma BCAA amino acid, amawonjezeredwa m'malo opangira masewera olimbitsa thupi.
Kuti musangalale ndi maphunziro, muyenera kukhala ndi chidwi champhamvu komanso malingaliro. Kuti muchite izi, kulimbitsa thupi musanaphatikizepo zinthu zomwe zimakhala ndi chidwi. Opepuka kwambiri komanso opanda vuto lililonse: caffeine ndi taurine. Izi ndizolimbikitsa kwambiri pakatikati pamanjenje zomwe zimapereka mphamvu, zimakulitsa malingaliro ndipo sizimapweteketsa thupi.
Komabe, opanga angapo amagwiritsanso ntchito zowonjezera zolimba monga 1,3-DMAA (chotsitsa cha geranium) ndi ephedrine. Amakulitsa dongosolo lamanjenje, lomwe limakakamiza wothamanga kuti azilimbitsa kwambiri, azigwiritsa ntchito zolemera kwambiri, komanso kupumula pang'ono pakati pama seti. Maofesi amphamvu oterewa asanakhaleko amakhala ndi zovuta. Kugwiritsa ntchito kwambiri zakudya izi kumatha kubweretsa mavuto amtima, kuchepa kwa CNS, kukwiya, mphwayi, ndi kugona tulo.
Ku Russia, ephedrine ndiyofanana ndi mankhwala osokoneza bongo, ndipo kutulutsa kwa geranium kumayikidwa pamndandanda wa mankhwala oletsedwa ndi World Anti-Doping Association. Sikoyenera kugwiritsa ntchito kulimbitsa thupi musanachitike ndi ma geraniums a anthu ochepera zaka 18 kapena zotsutsana pazifukwa zathanzi. Zoyeserera zamphamvu zimakhala ndi mafuta owopsa, chifukwa chake simuyenera kuziphatikiza ndikumwa mafuta owotchera kwinaku mukuchepetsa - mudzakhala ndi katundu wambiri mthupi.
Kukhazikika ndi gawo lofunikira pakuchita masewera olimbitsa thupi. Kutengeka kosalekeza kogwira ntchito pagulu lamagulu olimbikira kumalimbikitsa kupindula kwambiri kwa minofu. DMAE, tyrosine ndi carnosine, zomwe zimapezeka muntchito zambiri zisanachitike, zimathandizira kuti mukhale ndi malingaliro olondola panthawi yonse yopuma.
Momwe kulimbitsa thupi kumakhudzira thupi
Ochita masewera 99% amatenga malo ophunzitsira asanakhaleko ndi cholinga chimodzi - kuti akhale ndi mphamvu komanso akhale opindulitsa pa masewera olimbitsa thupi. Zinthu zina zonse ndizachiwiri. Zigawo zolimbikitsa za kulimbitsa thupi zisanachitike ndizomwe zimayambitsa izi. Zimakhudza dongosolo lamanjenje lamkati, chifukwa chake thupi limayamba kutulutsa adrenaline ndi dopamine. Mothandizidwa ndi mahomoniwa, othamanga amamva kufunika kophunzitsa nthawi yayitali komanso yolimba.
Pafupifupi mphindi 15-30 mutatha kuchita masewera olimbitsa thupi, zotsatirazi zimayamba kuchitika mthupi:
- imasintha malingaliro chifukwa cha kupanga dopamine;
- ntchito ya mtima imawonjezeka, kugunda kwa mtima kumawonjezeka;
- Mitsempha yamagazi imatuluka;
- Kugona kumazimiririka, kuwonjezeka kwachangu chifukwa cha kutsegulira kwa adrenergic receptors.
Kuphunzitsa mdziko lino kumakhala kopindulitsa kwambiri: minofu imadzaza magazi mwachangu, kuchuluka kwa magwiridwe antchito kumawonjezera, kusinkhasinkha sikutha mpaka kumapeto kwa maphunziro. Koma pakuchita, sizinthu zonse zomwe zimakhala zabwino - kumapeto kwa kulimbitsa thupi, zotsatira zoyipa zimayamba kuwoneka: kupweteka mutu, kugona, kutopa ndi kugona tulo (ngati mutachita masewera olimbitsa thupi osakwana maola 4-6 musanagone).
Ubwino wamaofesi asanakonzekere
Monga chowonjezera pamasewera, chowonjezera chisanachitike chimakhala ndi ntchito yayikulu yokuthandizani kuti muphunzitse moyenera komanso mwamphamvu. Ichi ndichofunikira kuti mukwaniritse zotsatira zamasewera. Zolinga zilizonse zomwe mungadzipangire: kutentha mafuta, kukhala ndi minofu, kukulitsa mphamvu, kapena china chilichonse, maphunziro ayenera kukhala ovuta.
Kuchulukitsa mphamvu ndi zokolola za ntchito yanu ndiye phindu lalikulu lokonzekera kale. Ngati muwerenga nkhaniyi mwatsatanetsatane, ndiye kuti zigawo zina za pre-workout zimagwira ntchito zina zofunika paumoyo:
- chitetezo chokwanira (glutamine, mavitamini ndi mchere);
- kusintha kwa magazi (arginine, agmatine ndi zina zowonjezera nitric oxide);
- kukulitsa kuzindikira kwa ubongo (caffeine, taurine ndi zinthu zina zolimbikitsa);
- kusintha kwa machitidwe amtima ndi kuwonjezeka kwa zolimbitsa thupi (zinthu zolimbikitsa).
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Zovulaza zama pre-workout
Tsoka ilo, othamanga ambiri amalandira zovulaza zambiri kuposa zabwino potenga masewera olimbitsa thupi asanakwane. Izi zimagwira makamaka pazowonjezera zomwe zimakhala ndi geranium, ephedrine, ndi zina zowonjezera zamphamvu. Tiyeni tiwone mavuto omwe othamanga amakumana nawo akamagwiritsa ntchito malo omwe amakhala asanalowe kulimbitsa thupi komanso momwe angachepetsere kuwopsa kwawo.
| Zowopsa | Zimawoneka bwanji | Choyambitsa | Momwe mungapewere |
| Kusowa tulo | Wothamanga sangathe kugona kwa maola angapo, mtundu wa tulo umachepa | Kuchuluka kwa zinthu zolimbikitsa mu pre-workout; kuloledwa mochedwa; kupitirira mlingo woyenera | Gwiritsani ntchito pre-workout zovuta yopanda tiyi kapena khofi ndi zina zopatsa mphamvu, musadutse mulingo wake ndipo musatenge maola ochepera 4-6 musanagone. |
| Mavuto amtima | Tachycardia, arrhythmia, matenda oopsa | Zinthu zowonjezera zolimbitsa thupi musanachite masewera olimbitsa thupi, zopitilira muyeso woyenera; contraindications munthu zigawo zikuluzikulu za mankhwala | Gwiritsani ntchito mankhwala opanda caffeine ndi zina zotsekemera, musapitirire mlingo |
| Kuchepetsa libido | Kuchepetsa kugonana, kuchepa kwa erectile | Kupindika kwa mitsempha m'dera loberekera chifukwa cha zinthu zowonjezera zolimba (zotulutsa geranium, ephedrine, ndi zina zambiri) | Musapitirire mlingo woyenera wa wopanga kapena gwiritsani ntchito maofesi ovutikira asanakonzekere |
| Kuwonjezeka kwa mitsempha yapakati | Kukwiya, kupsa mtima, mphwayi, kukhumudwa | Nthawi zonse kupitirira muyeso woyenera | Musapitirire mlingo woyenera wa wopanga ndipo pumulani pogwiritsira ntchito kulimbitsa thupi |
| Chizolowezi | Kugona nthawi zonse, kusafuna kuchita masewera olimbitsa thupi osagwiritsa ntchito zovuta zolimbitsa thupi | Thupi limazolowera kuchita kulimbitsa thupi musanachite masewera olimbitsa thupi komanso kuchuluka kwa mlingo woyenera | Pumulani potenga zovuta zisanachitike kuti mubwezeretse dongosolo lamanjenje komanso chidwi cha adrenergic receptor; gwiritsani ntchito kulimbitsa thupi musanachite zolimbikira kwambiri |
Kutsiliza: Ma pre-Workout complexes amawononga zowawa pokhapokha ngati agwiritsidwa ntchito nthawi zonse komanso kupitilira muyeso woyenera (supuni imodzi yoyezera). Ndibwino pakatha masabata anayi mutapuma masabata 2-3 kuti "mutsegulenso" dongosolo lamanjenje pang'ono. Ili ndiye lamulo lofunikira kwambiri pakutenga ma pre-Workout complexes. Komabe, pakuchita izi, ndi ochepa omwe amatsatira.
Mbali yamaganizidwe ndiyofunikira. Ndikugwiritsa ntchito nthawi zonse kulimbitsa thupi, kumakhala kovuta komanso kotopetsa kwa wothamanga kuti aziphunzitsa popanda iwo: kulibe mphamvu ndi kuyendetsa, zolemera zogwirira ntchito sizikula, kupopera kuli kocheperako. Chifukwa chake, wothamanga amapitiliza kuwatenga tsiku ndi tsiku. Popita nthawi, thupi limazolowera, mwina mungafunike kusankha zovuta zolimbitsa thupi zamphamvu kwambiri, kapena kupitilira muyeso woyenera kawiri. Zotsatira zake, zoyipa zimayamba.
Ngati mutenga masewera olimbitsa thupi molingana ndi malangizo, musapitirire mlingo woyenera ndikupumula kuti musamwe, simukuvulaza thupi. Ma pre-Workout maofesi atha kukhala owopsa kwa othamanga omwe ali ndi kuthamanga kwa magazi, vegetative-vascular dystonia, ziwengo za zinthu zina za mankhwala, komanso omwe sanakwanitse zaka 18. Mulimonsemo, musanamwe, ndikulimbikitsidwa kuti mufunsane ndi wophunzitsa momwe mungachitire masewera olimbitsa thupi musanachite zomwe mungasankhe.
Momwe mungasankhire zovuta zolimbitsa thupi komanso zomwe muyenera kuyang'ana
Chizolowezi choyambirira cha kulimbitsa thupi ndi chomwe chimakwaniritsa zolinga zanu. Choyamba, kulabadira kapangidwe kake. Sitiyenera kudzazidwa ndi zosakaniza zomwe maubwino ake sanatsimikizidwe mwasayansi. Zinthu izi ndi monga: tribulus, hydroxymethyl butyrate, chitosan, green tea ndi khofi, zotulutsa goji mabulosi, phenylethylamine, ndi ena. Simuyenera kulipira zolipira pazinthu zomwe zomwe sanaphunzire ndikuwatsimikizira.
Tsopano ndikofunikira kusankha zomwe mungafune zovuta zisanachitike. Samalani ndi zinthu zotsatirazi muzogulitsa ndi kuchuluka kwake. Chokulirapo ndikuti, zotsatira zake zidzakhala zowonekera kwambiri.
| Chifukwa chiyani muyenera kuchita masewera olimbitsa thupi? | Ndi zinthu ziti zomwe zimapanga izi zomwe zimayambitsa izi? |
| Mphamvu | Pangani monohydrate, creatine hydrochloride, crealkalin |
| Kupirira | Beta Alanine |
| Maganizo | Caffeine, Taurine, 1,3-DMAA, Ephedrine, Thyroxine, Yohimbine, Synephrine |
| Kuzindikira | DMAE, Tyrosine, Agmatine, Icariin, L-Theanine, Carnosine |
| Kupopera | Arginine, Citrulline, Ornithine |
Ngati mukutsata cholinga chimodzi pamndandandawu, gulani chowonjezera china monga creatine kapena arginine. Amagulitsidwa pamalo aliwonse ogulitsira zakudya. Zikhala zopindulitsa kwambiri. Ndi nkhani ina ngati mukufuna chilichonse nthawi imodzi. Ndiye simungathe kuchita popanda zovuta zisanachitike.
China chomwe chimapangitsa kusankha musanachite masewera olimbitsa thupi ndikulawa. Opanga ambiri mwadala amapangitsa kukoma kwake kukhala konyansa komanso kosasangalatsa kotero kuti ogula asayesedwe kuti achite zambiri. Komabe, izi zimayimitsa anthu ochepa. Ndi bwino kusankha masewera olimbitsa thupi omwe sanatenge nawo mbali pazakudya kuti asakutayitseni pakatikati kachitini.
Kusasinthasintha kwa malonda ndikofunikanso. Nthawi zambiri zimachitika kuti mikate ya ufa, yopanga zotupa zosasangalatsa zomwe sizimasungunuka. Zachidziwikire, muyenera kuvomereza izi, koma nthawi yachiwiri simungathe kugula zomwezo zisanachitike.
Zotsatira
Kukonzekera koyambirira kumatha kupititsa patsogolo maphunziro, koma kugwiritsa ntchito mankhwalawa mopitirira muyeso kumatha kubweretsa zovuta zingapo. Ndikofunika kutenga maofesiwa pang'ono pang'ono pokhapokha mutakambirana ndi mphunzitsi waluso komanso dokotala.
