Sei kudiwa creatine mumitambo

People mafungiro kuti zvemitambo muviri chinoreva zvakawanda. Mumwe rinorambidza "vanodheerera" vashandise mishonga, kwete kunzwisisa nei paine creatine, amino acids kana mapurotini. Vamwe Kusiyana neizvi, nyasha kana kunyange kushandisa pachavo, asi mukusimbisa muviri hakusi basa ravo. Uye zvose nekuti pane omumwe kukuvadza muviri yokuvirisa izvi. Zvinotyisa ngano pamusoro kukuvara chiropa, kusabetsera uye vakadzi mannish chete kumaka kushaya kukura tsika mitambo muvanhu.

Nokuti chii kushandisa mitambo kudya? Tips noruzivo muviri nevarairidzi nyanzvi vanoti kana vakasarudzwa zvakanaka zvokuwedzera dzakaoma kuchakubatsira nokukurumidza kubudirira pazvinangwa zvavo; kuderedza uremu, kupa muviri ruyamuro, kuwedzera kwetsandanyama, ichiwedzera simba uye simba panguva vanga vaneta.

Chii creatine

Mumwe constituent zvinoumba mitambo zvokudya - ndiko creatine. An Organic acid, iyo pachayo synthesized kubva amino acids zvakadai glycine, arginine uye methionine. In womunhu, kureva, tsandanyama, rine 95% of zvachose rwemhuri creatine. Kana mutauro dzakakurumbira kutsanangura nei pane creatine kuti ake chikuru basa - ndiko kuwedzera kutsungirira, inoita kuti tsandanyama kukura uye kupa muviri ruyamuro.

Nheyo nokushanda creatine

In zvepanyama kuchengeterwa kuti creatine nokukurumidza anoguma ava vanga vaneta zvikuru. Nokuti paavhareji munhu, uyu kuerera mwero ndiko 2 magiramu. Saka, panguva yechiitwa muviri kunoda yekudyidzana mukuru yakawanda asidhi iyi. Muviri asingakwanisi synthesize zvinodiwa vhoriyamu yavo, saka replenishment kubva kunze iguru nzira uye dzetsika dzemagariro vachiwedzera tsandanyama simba.

Ndiani uye nei paine creatine

Kazhinji kutaura, puroteni kunodiwa navose chinangwa: kuwedzera kwetsandanyama, kuvandudza anaerobic kuita, kuwedzera simba uye kutsungirira patinenge. Huru zviratidzi pakugamuchira gadziriro ichi ndiwo:

• kuwedzera simba;
• kuwedzera tsandanyama kutsungirira uye anaerobic;
• inokwana "pakaoma" kwetsandanyama;
• achipa muviri ruyamuro.

Creatine kunosimudzirawo mafuta echipiriso nokuwedzera panyama nesimba uye kuwedzera kurovedza nguva iri yokurovedza muviri. Maererano zvidzidzo, creatine zirokwazvo wakachengeteka nokuda munhukadzi muviri uye asina contraindications. Asi vechidiki kuti mushonga uyu nani mushure pakuyaruka (zera okolo16-17 s).

Nemitemo creatine supplementation

Kune zvinhu zvakadai se "vachizvitakudza danho" uye "danho rubatsiro." The danho rokutanga - mana nguva creatine supplementation ane zvachose kurema 10-20 magiramu kwemazuva 7-10. Izvi zvinoteverwa yechipiri danho panguva iyo creatine supplementation ipfupi kusvika 10.5 magiramu pamusoro 2-3 kanomwe pazuva. Pfungwa, dhanilodhi danho hakusi madikanwa, rinobatsira kuti zvimwe nokukurumidza zvabuda, asi pasina izvozvo, uchaona emuchina zvakanaka kukura tsandanyama, chete gare gare. Geza pasi creatine vanoda mvura yakachena kana muto pamwe kukarukureta pamusoro 150-200 Rine mamiririta. 5 g. chezvinodhaka. Zvinokoshawo kuti vachengete zvakarurama kugamuchirwa kutenderera akashandisa creatine 35-40 mazuva, ipapo humwewo pamwe 30-zuva kuzororo. Musatora kupfuura chirungiso 2 akatevedzana kwemwedzi.

kuchengeteka creatine

Saka, nei pane creatine mumutambo, tinonzwisisa. Ikozvino ngatitaurei pamusoro parutivi mari wechipiri. Sezvambotaurwa, vanhu vakawanda vasina azvionera pamwe zvemitambo muviri, kutaura pamusoro wayo harmfulness uye Kusabatsira. To musi, ndiko Creatine ndiyo akaongorora mitambo chinamatidzwa. Haana divi migumisiro kuti vave nekusimba nemasayendisiti, pamwero zvisingagamuchirwi (25! G) kuti creatine zvidzidzo. The chete drawback kana kurishandisa kekutanga kunogona agumbuka uye mvura chengetedzo mumuviri. Izvi zvinoitika chete panguva vachizvitakudza danho, ndiko kuti, mukati memazuva 2-5.

Ndiyo nguva maekisesaizi

Kana iwe uri munhu kirasi yacho, kunyange kana kwete nenyanzvi, asi ini, funga zvivako mitambo kudya kunovaka. Achitsanangura chinangwa chokuuya kwake murairidzi mukamuri, bvunza mazano: apo kutenga zvemitambo muviri, zvaunoda kuita sei uye. Kuwedzera mitambo zvokuwedzera, bvunza pamusoro nezuva kudya uye kuekisesaiza, uye mvura-munyu mwero.