Chifukwa kufunika creatine masewera

maganizo a anthu kuti zakudya masewera ndi osokoneza. Wina limaletsa "zomenya" ntchito mankhwala sankamvetsa chifukwa chake pali creatine, amino zidulo kapena mapuloteni. Ena mosiyana ndi zimenezi, mtima kapena ntchito okha, koma ojambula si ntchito yawo. Ndipo onse chifukwa pali maganizo a mavuto omwe thupi zina izi. nthano zoopsa za kuwonongeka chiwindi, kusabala ndi akazi mannish kokha kutsindika mfundo kupanda chitukuko cha chikhalidwe masewera anthu.

Pakuti ntchito masewera zakudya? Nsonga anakumana bodybuilders ndi aphunzitsi akatswiri amanena kuti pamene anasankha bwino zowonjezera zovuta zimathandiza mofulumira kukwaniritsa zolinga zawo: kuonda, kupereka chithandizo thupi, kuchuluka kwa minofu misa, kuchuluka mphamvu ndipo mphamvu pa workouts.

creatine Kodi

Mmodzi mwa zigawo zikuluzikulu constituent thanzi masewera - ndi creatine. Asidi organic, amene yokha apanga ku amino zidulo monga glycine, arginine ndi methionine. Mu thupi, ndicho, minofu, lili 95% ya katundu okwana creatine. Ngati chofala chifukwa chake pali creatine kuti ntchito yake yaikulu - kuti akule kupirira, kulimbikitsa kukula kwa minofu ndi kupereka chithandizo thupi.

Mfundo ntchito creatine

Mu malo achilengedwe a creatine msanga umatha pokhala kwambiri workouts. Chifukwa anthu ambiri, mlingo uwu otaya 2 gm. Choncho, pa masewera olimbitsa thupi amafuna ndalama kwambiri wamkulu wa asidi izi. thupi sangathe lithe buku kofunika awo, kubwezeretsa kuchokera kunja chachikulu zina ndi yofunika chifukwa kuwonjezeka minofu mphamvu.

Amene ndi chifukwa chake pali creatine

Kunena zoona, keratin m'pofunika ndi onse amene cholinga: kuwonjezera minofu misa, kuti muzikhoza anaerobic, kuonjezera mphamvu ndi kupirira pa maphunziro. Zowonetsera kulandira kukonzekera awa:

• kuonjezera mphamvu;
• kuwonjezeka minofu kupirira ndi anaerobic;
• mphamvu "youma" minofu misa;
• kupereka chithandizo thupi.

Creatine zimalimbikitsanso wotentha mafuta ndi kuwonjezeka thupi kwambiri ndiponso kutambasuka maphunziro nthawi ochitira masewera a. Malinga ndi maphunziro, creatine ndi otetezedwa kwambiri thupi wamkazi ndipo alibe contraindications. Koma achinyamata kutenga mankhwala bwino pambuyo kutha msinkhu (zaka okolo16-17 s).

Malamulo a supplementation creatine

Pali zinthu monga "potsegula gawo" ndi "gawo thandizo." Mayeso oyamba - zinayi nthawi creatine supplementation ndi kulemera okwana magalamu 10-20 masiku 7-10. Izi pamakhala yachiwiri imene supplementation creatine yafupika magalamu 10,5 wa 2-3 pa tsiku. Mfundo za Download gawo sikowumiriza, ntchito zotsatira zambiri mofulumira, koma popanda izo, mudzaona mphamvu zabwino kukula kwa minofu, patangopita. Sambani pansi creatine muyenera madzi kapena madzi ndi mawerengedwe a 150-200 ml. 5 g. mankhwala. M'pofunikanso kusunga zolondola phwando mkombero ntchito creatine masiku 35-40, ndiye taphunzira ndi 30-day tchuthi. Musamalandire kuposa zowonjezera 2 zotsatizana miyezi.

chitetezo cha creatine

Choncho, chifukwa pali creatine pa masewera, ife kumvetsa. Tsopano tiyeni tikambirane za mbali yachiwiri ya ndalama. Monga tanenera, anthu ambiri amene si adzionera ndi zakudya masewera, kulankhula za harmfulness ake ndi kupanda pake. Pakali pano, ndi Creatine ndiyo kufufuza masewera enaake. Iye alibe mavuto amene zatsimikiziridwa ndi asayansi, mlingo zosavomerezeka (25 G) wa maphunziro creatine. The drawback kokha pamene ntchito kwa nthawi yoyamba akhoza kukhala nazo madzimadzi posungira mu thupi. Izi zimachitika zokha pa potsegula gawo, ndiye mkati mwa masiku 2-5.

Ndi nthawi wosonyeza

Ngati muli pa kalasi mu holo, ngakhale kuti mwaukadaulo, koma ndekha, taganizirani maofesi a zakudya masewera. Pofotokoza cholinga cha kudza kwake kwa chipinda mphunzitsi, pemphani malangizo: kumene kugula masewera zakudya, zimene mukufuna kuti ndi mmene. Kuwonjezera zowonjezera masewera, funani za zakudya tsiku ndi zolimbitsa thupi, ndi bwino madzi amchere.