Kutheni imfuneko creatine kwezemidlalo

Abantu zengqondo kwisondlo imidlalo luyathandabuzeka. Umntu liyakulahla "silwe 'ukuba nokusetyenziswa kweekhemikhali, engaqondi ukuba kutheni kukho creatine, acid okanye weeproteni. Abanye, ngokuchaseneyo, isisa okanye sebenzisa ngokwabo, kodwa abanxibe impahla akukho msebenzi wabo. Kwaye bonke ngenxa yokuba kukho Umbono umonakalo obangelwe umzimba kwezi kudla. Iintsomi ezingalunganga umonakalo kwesibindi, namandla kunye nabafazi mannish ukrwele umgca kuphela wokunqongophola kophuhliso kwenkcubeko kwezemidlalo ebantwini.

Kuba yintoni sebenzisa isondlo kwezemidlalo? Tips banamava bodybuilders kunye nabaqeqeshi professional bathi izongezo ezintsonkothileyo xa ezikhethiweyo kakuhle kunokukunceda ngokukhawuleza ukufezekisa iinjongo zabo: ukwehlisa umzimba, ukunika isiqabu umzimba, ukwanda kobunzima kwezihlunu, ukwandisa amandla kunye namandla ngexesha ukusebenzisa.

Yintoni creatine

Enye yeendima usemthethweni isondlo imidlalo - i creatine. An organic acid, nto leyo ngokwayo kuhlelwe ukusuka acid ezifana glycine, arginine kunye methionine. Emzimbeni womntu, oko kukuthi, izihlunu, iqulethe 95% lestokhwe lilonke creatine. Ukuba ulwimi ethandwayo ukucacisa ukuba kutheni kukho creatine loo msebenzi wakhe uphambili - kukwandisa unyamezelo, ukukhuthaza ukukhula kwezihlunu kwaye anike isiqabu umzimba.

Umgaqo ukusebenza creatine

Xa reserve endalo creatine iphela ngokukhawuleza ukuba ukusebenzisa kakhulu. Ngokuba lo mntu avareji, eli zinga flow 2 grams. Ngako oko, xa umthambo umzimba kufuna isixa kakhulu ngakumbi kwalo acid. Umzimba ayikwazi nokulungelelanisa umqulu eyimfuneko yawo, ngoko wemvula evela ngaphandle kuyindlela olukhulu kunye neemfanelo ekwandiseni amandla kwezihlunu.

Ngubani yaye kutheni kukho creatine

Xa sithetha nje ngokubanzi, eli ngekeratini efunekayo bonke wabeka usukelo: ukwandisa ubunzima kwezihlunu, ukuphucula indlela yokusebenza anaerobic, ukwandisa amandla nonyamezelo ngexesha loqeqesho. Izalathi ezingundoqo ngokufumana le ukulungiselela zezi:

• ukwandisa amandla;
• ukwandisa izihlunu unyamezelo anaerobic;
• amandla "owomileyo" kwemisipha mass;
• kokunika umzimba.

Creatine kwakhona ikhuthaza ukutshisa ezityebileyo ngokwandisa ngamandla ukwandiswa kwexesha uqeqesho emzimbeni ku ejimini. Ngokutsho izifundo, creatine ikhuselekile kakhulu umzimba ababhinqileyo kwaye akukho Izimo. Kodwa abantu abatsha ukuba olu nyango bhetele emva ukufikisa (iminyaka okolo16-17 s).

IMithetho creatine kuhlonyelwa

Kukho izinto ezifana 'ukulayisha kwisigaba "yaye" kwisigaba inkxaso. " Inqanaba lokuqala - i-ixesha emine creatine nokongezwa ezinobunzima lilonke 10-20 grams iintsuku 7-10. Oku kulandele isigaba sesibini ngexesha apho kufakelelwa creatine liye lancitshiswa 10.5 iigrem amaxesha 2-3 ngosuku. Enyanisweni, isigaba download ayisosinyanzelo, usenza iziphumo ezikhawulezayo, kodwa ngaphandle kuyo, uya kubona dynamics ezintle lokukhula izihlunu, nje kamva. Hlamba phantsi creatine kufuneka amanzi acocekileyo okanye isiselo ngokubalwa ka 150-200 ml. 5 g. ichiza. Kuyimfuneko ukuba bagcine umjikelo lolwamkelo echanekileyo kusetyenziswa creatine iintsuku 35-40, enye ke wemini-30 iholide. Musa ukuthatha kweenyanga ngaphezu additive 2 ezilandelelanayo.

ukuphepha creatine

Ngoko ke, kutheni kukho creatine kwimidlalo, siyaqonda. Ngoku makhe sithethe Ezecala lesibini lwemali. Njengoko kukhankanyiwe, abantu abaninzi abangakhange ngawethu na isondlo ezemidlalo, ukuthetha harmfulness amandla, nokungancedi lutho. Ukuza kuthi ga ngoku, oko Creatine sesona uphando supplement kwezemidlalo. Akanayo i-side effects ziye bungqinelwa zizazinzulu, ngereyithi engamkelekanga (25! G) lezifundo creatine. Le ethile kuphela xa usebenzisa yona kwixesha lokuqala kunokuba ligqabi fluid ukugcinwa emzimbeni. Oku kwenzeka kuphela ngexesha kulayishwa lesigaba, oko kukuthi, zingaphelanga iintsuku 2-5.

Lifikile ixesha lokuba asebenzise

Ukuba ukwindlela eklasini eholweni, kwanokuba akukho ngobungcali, kodwa mna, cinga izakhiwo ngesondlo kwezemidlalo. Echaza injongo yokuza kwakhe ukuya kwigumbi Umqeqeshi ke, cela ingcebiso: apho ukuthenga ukutya ezemidlalo, oko kufuneka wenze nendlela. Ukongeza izongezo ezemidlalo, dibana izinto ezityiwa ngemihla kunye nenkqubo umthambo, yaye intsalela amanzi amtyuba.