Kungani isidingo creatine kwezemidlalo

isimo sokucabanga kwabantu kwezemidlalo umsoco kuyadida. Othile lilahla "iziqhwaga" ukusetshenziswa kwamakhemikhali, engaqondi ukuthi kungani kukhona creatine, amino acid noma amaprotheni. Abanye ngokuphambene umusa noma zisebenzisa ngokwabo, kodwa sawo esiningi akuyona emkhakheni wabo. Futhi zonke ngoba kukhona bezibona umonakalo obangelwa umzimba ukuze lezi izithasiselo. izinganekwane Kubi mayelana ukulimala kwesibindi, ubuthakathaka kanye abesifazane Mannish kuphela dwebela ukuntuleka ukuthuthukiswa kwezemidlalo isiko kubantu.

Ukuze lokho zisebenzisa ezemidlalo umsoco? Amathiphu wazibonela bodybuilders abaqeqeshi professional bathi lapho kukhethwe kahle amaphilisi eziyinkimbinkimbi usizo ngokushesha bafinyelele imigomo yabo: ukunciphisa umzimba, nika impumuzo umzimba, ukwanda yemisipha, okwandisa okukhuthazela futhi amandla ngesikhathi sokuzivocavoca.

Kuyini creatine

Kwenye yezingxenye abamelwe kwezemidlalo umsoco - kuyinto creatine. Organic acid, okuyinto ngokwayo umqondo kusuka amino acid ezifana glycine, arginine futhi methionine. Emzimbeni womuntu, okungukuthi, imisipha, iqukethe 95% of the stock ingqikithi creatine. Uma ulimi ethandwa ukuchaza ukuthi kungani kukhona creatine ukuthi umsebenzi wakhe oyinhloko - kuyinto ukwandisa ukukhuthazela, ukukhuthaza ukukhula kwemisipha futhi unike impumuzo umzimba.

Umgomo we operation ye creatine

Esiqiwini engokwemvelo creatine ngokushesha ugcina ngokuba ukusebenzisa okukhulu. Ukuze umuntu ovamile, lokhu kugeleza izinga 2 amagremu. Ngakho, ngesikhathi umsebenzi umzimba udinga inani kakhulu enkulu yalesi acid. Umzimba ayikwazi synthesize ivolumu kudingekile eyabo, ngakho replenishment kusukela ngaphandle kuyindlela olukhulu futhi esisemqoka okwandisa amandla kwemisipha.

Ubani futhi kungani kukhona creatine

Ngokuvamile, le yi-keratin kuyadingeka bonke umgomo: ukwandisa yemisipha, ukuthuthukisa ukusebenza anaerobic, ukwandisa amandla nokukhuthazela ngesikhathi sokuqeqeshwa. Izinkomba esiyinhloko Uthola le ukulungiselela yilezi:

• ukwandisa amandla;
• okwandisa kwemisipha ukukhuthazela anaerobic;
• nomthamo "ezomile" yemisipha;
• akunika impumuzo umzimba.

Creatine libuye likhuthaze esivuthayo fat ngokwandisa ngokomzimba ukuzikhandla nokwelulwa ukuqeqeshwa isikhathi ejimini. Ngokocwaningo olwenziwa, creatine nakanjani ephephile umzimba female futhi ayinaso Izimo. Kodwa intsha ukuthatha leli imithi engcono ngemva ukuthomba (yobudala okolo16-17 s).

Imithetho creatine zinsiza

Kunezinto ezifana "ukulayisha isigaba" futhi "isigaba uthando lwabantu." Isigaba sokuqala - a ezine-time creatine zinsiza nge isisindo ingqikithi 10-20 amagremu izinsuku 7-10. Lokhu kulandelwa isigaba sesibili lapho zinsiza creatine kuyehla kube 10.5 amagremu izikhathi 2-3 ngosuku. Ngomqondo onabile, inkulumo isigaba thwebula akuyona impoqo, kunomthelela Imiphumela ngokushesha, kodwa ngaphandle kwalo, uzobona Dynamics omuhle ka ukukhula imisipha, kamuva nje. Geza phansi creatine kudingeka amanzi ahlanzekile noma ijusi kanye ekubalweni 150-200 ml. 5 g. izidakamizwa. Kuyadingeka ukuba bagcine lesifanele reception umjikelezo esetshenziswa creatine izinsuku 35-40 ke kushintshane sezinsuku ezingu-30 iholide. Ungathathi izinyanga ezingaphezu kuka okufakiwe 2 elandelanayo.

ukuphepha creatine

Ngakho, kungani kukhona creatine kwezemidlalo, siyazwisisa. Manje ake sixoxe ehlangothini lwesibili uhlamvu lwemali. Njengoba kushiwo, abantu abaningi abangazange wazibonela mathupha nge ezemidlalo umsoco, ukhulume harmfulness yayo futhi azizwe engelutho. Kuze kube manje, kuba Creatine iyona kucwaningwe kakhulu ezemidlalo ibhekwa. Akanawo imiphumela emibi eziye kungase kutholakale ososayensi, kusilinganiso engamukeleki (25! G) ka creatine izifundo. I ethile kuphela uma uyisebenzisa okokuqala kungaba nokugcinwa kahle futhi uketshezi emzimbeni. Lokhu kwenzeka ngesikhathi sesigaba ukulayisha, okungukuthi, zingakapheli izinsuku ezingu 2-5 kuphela.

Sekuyisikhathi ukuzivocavoca

Uma ku isigaba ehholo, ngisho noma cha efanele, kodwa mina, cabanga izakhiwo kwezemidlalo umsoco. Ukuchaza injongo yokuza kwakhe ekamelweni Umqeqeshi, cela iseluleko: lapho ukuthenga ezemidlalo umsoco, yini okudingeka uzenze futhi kanjani. Ngaphezu ezemidlalo supplements, uthintane mayelana Ukudla nsuku zonke futhi uhlelo lokuzivocavoca, kanye nokulinganisela amanzi-usawoti.