Le gainer intle: iimfuno kwi ekwakhiweni, iingcebiso ukusetyenziswa kunye ezidityanisiweyo kunye nezinye kudla

wabaqalayo abanxibe impahla kwafika ngokufuthi ukuba nje egumbini, andazi iimpendulo kwimibuzo ebalulekileyo. Indlela yokwenza umthambo ethile? Yintoni ukudla ukuba athobele? Zingaphi ngeveki ekufuneka uyenze? Kunye nabanye abaninzi ... Eli nqaku liza kusetyenziselwa ukutya, oko kukuthi, ukutya ezemidlalo kunye necandelo - Gainer.

Yintoni na isondlo wezemidlalo? Uninzi abase basoloko bexakaniseka kunye steroid, leyo ziphenjelelwa kakhulu ngamandla kwenkqubo hormone woMntu. Noko ke, enyanisweni akunjalo. Imidlalo isondlo - yinto isongezelelo yokutya enceda womdlali ukwenza izinga kulahleke carbohydrate kunye neprothini, ezo eziyimfuneko ukuze amalungu amatsha of mass kwezihlunu. Ngoku siza kukhe sithethe ngayo ngokweenkcukacha Gainer - yongezelela carbohydrate-protein rhoqo ezisetyenziswa bodybuilders kunye powerlifters "kwi ubunzima".

Le gainer best kufuneka wakhiwe 60-70 carbohydrate ekhulwini, no-20-30 ziiprotein ekhulwini. Akukho mfuneko yokuba afumane gainer protein, kuba kwi-akhawunti leeprothini yokugqibela ngenxa 80-90 ekhulwini. Ngokuqhelekileyo, isiseko sayo gainer maltodextrin, nto leyo ubunjwe iimolekyuli glucose. Olu phawu ichaza isiqulatho osidingayo eliphezulu ukulungiselela cocktail kunye gainer engundoqo umsebenzi - ukunyuka ngokukhawuleza ubunzima. Noko ke, kukho omnye "kodwa." Creatine kucetyiswa ukuba ukuthatha endomorphs, oko kukuthi, abantu kunye nokukwazi ongaphakathi akhawulezise ubunzima bomzimba kunye athambekele ukugcwala ngokukhawuleza iidipozithi okunamafutha mfono ukucofa. Ngoko iimbaleki ngcono ukusebenzisa protein kunye nezinye nezongezelelo (BCAA, glutamine, creatine). Faka kufuneka ibe ngoko nangoko emva Amazing, xa uvula i "window protein-ekudleni". Kunokwenzeka phambi uqeqesho, ukuze unike umzimba amandla, okt namandla.

Le gainer kakhulu imisipha ebekwe uguqulelo BB.com - "Cyto Gainer" ukusuka CytoSport kwinkampani. Noko ke, udume abanye abenzi: ngokugqibeleleyo, Dymatize, MuscleTech kunye nezinye iintlobo ezaziwayo-kakuhle. Kule mihla, bakhathazeke ekufunyanweni ayikho kuyimfuneko, kuba ngoku imakethi imelwe uluhlu olubanzi kakhulu isondlo zemidlalo ezahlukeneyo. Gainers Top ziya switi ixabiso ukusuka engange 1200 ukuya 1700 nganye 2.5 kg.

Kuba abo babe neengxaki zemali, kukho ithuba kokuthenga gainer ngokobunzima. Kulo mzekelo, kuba imali efanayo unako ukuthenga sele 5-6 wayedla ukuba uyavuma, kukulungele kakhulu. Noko ke, kukho enye ethile: njengoko umthetho, xa Gainer loo wanciphiswa isixa ubuncinane iivithamini kunye nepesenti iproteni ayidluli-20 ekhulwini. Ngoko ke, lo gainer engcono - uphawu. Kodwa ke ukusetyenziswa wathengisa ngokobunzima ukugcina elinde ukuba iziphumo ezinqwenelekayo.

Gainer mbaleki luncedo kuphela ngexesha ubunzima elimisiweyo. Kwi i "yokomisa" luyingozi kakhulu kuba oko konyusa amathuba iidipozithi zeeseli olunamafutha bodybuilders ndingalahli. Njengoko kukhankanyiwe ngasentla, le gainer ilungileyo kufuneka wakhiwe malunga 20-30 grams leeprothini, yaye ngoko, edibanisa ukusetyenziswa kwayo ngokungenisa milk protein, uya kuqinisekisa ukusebenza ephezulu ngesondlo kwezemidlalo. Ukusebenza uqhagamshelwano olunjalo, ngokuzenzekelayo, liye ngokuphindaphindiweyo singqiniwe ngokwenzululwazi. Kodwa kufuneka usoloko wazi ukuba ayeke. Ukuba sidibanisa isondlo imidlalo, gainer ekufuneka athathwe 1 ixesha, kunye neprothini amaxesha 1-2, ngokuxhomekeke kwiimfuno umzimba wakho kunye nezinga metabolic.