The huru vhiringidza guru yakatarwa.

Kana mutsva ruchigona uremu uye kukura, chinowanzoonekwa vakafunga kuti izvi zvichava zvakasimba chaizvo uye mwedzi mishomanana, achaita kuzvikudza kura biceps uye chipfuva tsandanyama. Asi sezvo ari kutonga, kumbonyanya kufambira mberi pakutanga kutungamirira ruzivo kuti standstill, pashure muya namakamuri uye kusiya mugove kurota kwake, vachipomera shamwari vanobudirira kupfuura doping nezvimwe inotambudza.

Pane zvikonzero zvinoverengeka nei vatsva vari kutanga uremu nokukurumidza pashure kutanga zvidzidzo. Wekutanga chikuru - ndiwo muitiro mvura uye kuunganidza glycogen mune tsandanyama. Somugumisiro nokurovedza tsandanyama dzako kukura vakawanda kwete tichiregeredza kukura ndiko tsandanyama, uye nokuti riri pasi kusimbisa kutanga kuchengeta glycogen (makabhohaidhiretsi) uye mvura, izvo chinokwezva glycogen. Maererano nedzimwe Masvomhu, paavhareji 1 g. Glycogen ane 2.7 magiramu tsandanyama. mvura, saka pfupi unopinza kuwedzera uremu uye tsandanyama vhoriyamu mu vatambi vari kutanga kugadzirisa. Asi zvisinei, sezvo mvura kuchengetera tsandanyama zvichiri zvakunoita kukura kwavo, pane akanyatsorevesa, ndosaka wazova saka chinamatidzwa creatine monohydrate.

The mugumisiro creatine pamusoro muviri.

Chokutanga, zvichaita kubvisa ngano nevaya vanotya zvemitambo zvokudya uye mazita anotyisa Latin. Creatine ose zuva iwe ukuparadze nyama uye hove. Zvisinei, nomutambi anonzi romuzvarirwo kuwana 5-10 Gr. creatine pazuva, nokuti iro unofanira kudya pazuva, vanenge 5-10 makirogiramu dzenyama. Bvumiranai kuti zviri nyore kuti kutenga zvakawanda creatine sechinhu chinamatidzwa uye kunwa mvura 1-2 spoon pane zvichivhunga pasi rinorema mapuroteni zvokudya, izvo Mavhoriyamu dzakadaro havambokwanisi nezvairehwa.

Chinangwa chikuru creatine ndechokuti anoshumira mungabva ATP, i.e. tsime simba nokuda masero, kunyanya panguva anaerobic simba mutoro, mune zvakafanana kuva rutivi yakadai, sezvo amplification pokuzviunganidzira emura ari tsandanyama muchitokisi. Hazvina chokuita ehupfumi izvi mbiri creatine yavo yava rimwe inonyatsobudirira uye dzakakurumbira zvokuwedzera kuti yakatarwa pakati vakawanda uye simba. creatine True ane nhamba zvinhu maererano rinodyiwa. Saka, usvike paura, ndiko 80 muzana zvinopinda gang zvinooneka pakurasikirwa ehupfumi ayo, asi izvi hazvina kuitika, zviri zano kuti upise creatine pamwe chinhu inonaka, nekuti jekiseni anobudiswa pashure yaunodya shuga, creatine kudzivirira kubva kuora. Asi nenhanho glycogen ari tsandanyama, uye kwete chete zvinoita kuchinja pamwe chete runziro uye dzakakurumbira zvokuwedzera zvakafanana uremu gainer.

Weight gainers, akafanana dzavo nokuitika ikabereka.

Chokutanga, ndinoda kuona kuti vatsva vari kugamuchira kugara zvishoma zvakakodzera kukura vakawanda nefuma. Uye kwete kubva chokwadi kuti vanorarama munyika ine nzara African, asi kazhinji nokuti kuti "kukodzera" kana havadi kunzwisisa sei kudya zvakanaka, kuramba kuti uparadze pakaitwa mafuta uye sugary zvokudya, zvakadai Sausages, chizi uye Chocolates.

Nokuti akatara kurema chero zvazvingava, pasinei inotonhorera, asi tinofanira ukuparadze makabhohaidhiretsi akawanda uye macalorie kupfuura iwe nguva zuva. Zvisinei, izvi hazvifaniri kuva mafuta Chocolates kubva kare ataurwa, uye kunaka simba rinobva makabhohaidhiretsi zvakaoma. It anopa mukana Creatine. Pamusoro gainer - musanganiswa mapuroteni uye maltodextrin (mapuroteni uye starch paradzanisa kuti anoshumira ndimo kutsanya uye anononoka makabhohaidhiretsi). Kazhinji nhamba makabhohaidhiretsi kuti mapuroteni 1 kusvika 3 kana 4 1, i.e. Gainer ari ndeimwewo akasika zvinokosha zvinobatsira yakananga macalorie, hunokonzera guru simba rakawanda mumwe chete magirazi chirungiso.

Handifaniri kutsanangura kuti kushandisa vakawanda macalorie, kwete chete kunoita kuti uremu, asiwo kuwedzera negoho patinenge uye muupenyu, simba munofanira kuita chimwe chinhu. Zvisinei, pane imwe inokosha kubvisa kana iwe overdo nayo nokushandiswa gainer, iwe zvinoodza kuwana mafuta, saka Ndinokukurudzirai kuti nhamba makabhohaidhiretsi mu zvaunodya.

Kana ukasarudza kuedza gainer, ipapo tarisa kuti chikamu chacho maltodextrin, sezvo dzimwe nguva nyore akawedzera shuga, iyo kwazvo kushingaira chinosimudzira deposition mafuta. Kana usingakwanisi kuwana chirungiso ane sezvamunoita yakadaro, unogona kutenga gainer kurema mu Internet muzvitoro, nokungoita nokusanganisa maltodextrin uye mapuroteni zvakarurama kukura.