Ndeipi Inguva Yakanaka Yekutora Yakasika?

Zvemukati

• Nei uchitora Creatine?
• Kuwedzera paMazuva Iwe Exercise
• Unofanirwa Kuitora Mushure Mewe Exercise?
• Izvo Zvakanakisa Kuwedzera Pfupi Pamberi kana Mushure meKurovedza muviri
• Kuwedzera pane Mazuva Ekuzorora
• Iwe Unofanira kutora Chimwe Chinhu Chimwe Neicho?
• Icho Chinokosha

Zvisikwa ndeimwe yeanonyanya kufarirwa maekisesaizi ekuita ekuwedzera.

Ongororo dzakawanda dzakaratidza kuti inowedzera simba uye mhasuru (,,).

Kutsvaga kwakadzama kwakaratidza zvakare kuti zvakachengeteka kushandisa (,,).

Asi nepo iwe uchinge uchitoziva kuti musiki akachengeteka uye anoshanda, zvinoita sekunge paine nyonganiso nezve yakanyanya kunaka nguva yekutora.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve nguva yekutora musiki.

Nei uchitora Creatine?

Zvisikwa imoorekuru iro rinowanzo kuwanikwa mumasero ako.

Ichowo chinonyanya kufarirwa chikafu chekuwedzera icho chakadzidzwa zvakanyanya.

Kutora chisikwa sechiwedzero kunogona kuwedzera huwandu hwayo hwekusungwa mumasero ako, zvichitungamira kune akati wandei hutano nekuita mabhenefiti (,,).

Aya mabhenefiti anosanganisira akavandudzwa ekurovedza muviri mashandiro uye mhasuru hutano, pamwe nekugona neurological mabhenefiti, senge kuvandudzwa kwepfungwa kushanda kune vakwegura (,,,).

Zvidzidzo zvakaratidza kuti musiki anogona kuwedzera simba kuwana kubva kuhuremu hwekudzidzisa chirongwa neinenge 5-10%, paavhareji (,,).

Aya mabhenefiti ekuita angangoitika nekuda kwechinhu chakakosha chemusiki mukugadzira simba remagetsi ().

Kune avo vanoda kuwedzera musimba simba nekusimudzira hutano hwakazara, icho chinowedzerwa chakakodzera kufunga.

Creatine ndeye yakachengeteka uye inoshanda yekuwedzera iyo ine akati wandei hutano uye hwekuita mabhenefiti.

Kuwedzera paMazuva Iwe Exercise

Pamazuva aunorovedza muviri, pane zvinhu zvitatu zvakakosha zvine chekuita nekutora nguva yekusika.

Unogona kuitora nguva pfupi usati waekisesaiza, nguva pfupi uchinge waita maekisesaizi kana pane imwe nguva isingaswedere pedyo kana uchiita maekisesaizi.

Imwe sarudzo kupatsanura dosi yako yezuva nezuva uye kuitora zuva rese.

Unofanirwa Kuitora Mushure Mewe Exercise?

Vanoverengeka vaongorori vakaedza kutsvaga yakanakisa nguva yekutora creatine zvinowedzera.

Imwe ongororo yakaongorora kana zvaive zvinonyanya kushanda kuti varume vakuru vadye magiramu mashanu e creatine pamberi kana mushure mekurovedza muviri ().

Pakati pekudzidza kwevhiki ina, vatori vechikamu uremu vakadzidziswa mazuva mashanu pasvondo uye vakatora zvisikwa zvisati zvaitika kana mushure mekudzidzira.

Pakupera kwekudzidza, kuwedzera kukuru muhuremu hwakaonda uye kuderera kukuru kwemafuta kwakaonekwa muboka rakatora zvisikwa mushure mekurovedza muviri.

Nekudaro, kumwe kutsvagurudza kwakaratidza kuti hapana musiyano pakati pekuitora usati kana mushure mekurovedza muviri ().

Pakazara, zvichibva pakutsvagirwa kushoma kunowanikwa, hazvisi pachena kana paine misiyano yakavimbika pakati pekutora musiki usati kana mushure mekurovedza muviri.

Izvo Zvakanakisa Kuwedzera Pfupi Pamberi kana Mushure meKurovedza muviri

Zvinotaridza kuti kuwedzera nguva pfupi yapfuura kana mushure mekurovedza muviri kungave kuri nani pane kuwedzera kwenguva refu usati waita kana wapedza kurovedza muviri.

Imwe chete-vhiki rekudzidza yakapa chikafu chinowedzera chine creatine, carbs uye mapuroteni kune vanhu vakuru vane huremu hwakadzidziswa ().

Vatori vechikamu vakakamurwa kuita mapoka maviri. Rimwe boka rakatora rekuwedzera munguva pfupi isati yatanga uye yapera kurovedza muviri, nepo rimwe boka rakatora rekuwedzera mangwanani nemanheru, saka kwete padyo nekurovedza muviri.

Pakupera kwekudzidza, boka rakatora chinowedzera padyo nekurovedza muviri rakawana mhasuru uye simba kupfuura iro boka rakatora chinowedzera mangwanani nemanheru.

Kubva pane iyi ongororo, zvingave zvirinani kutora zvisikwa padyo nekurovedza muviri, pane pane imwe nguva yezuva.

Semuenzaniso, iwe unogona kutora iyo yakazara dose mushure mekunge iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita.

Nguva yakanakisa yekutora zvisikwa haina kunyatso kujeka, asi zvinogona kubatsira kuitora padhuze neapo iwe uchirovedza muviri.

Kuwedzera pane Mazuva Ekuzorora

Kuwedzera nguva pamazuva ekuzorora ingangodaro isinganyanyo kukosha pane pamazuva ekurovedza muviri.

Chinangwa chekuwedzera pamazuva ekuzorora ndechekuchengetedza izvo zvisikwa zvemhasuru yako kukwidziridzwa.

Pakutanga kuwedzera ne creatine, "loading phase" inowanzokurudzirwa. Ichi chikamu chinosanganisira kutora zvakati wandei (angangoita magiramu makumi maviri) kwemazuva mashanu ().

Izvi zvinokurumidza kuwedzera izvo zvisikwa zvemukati memasuru ako kwemazuva mazhinji ().

Mushure meizvozvo, yakaderera zuva nezuva yekuchengetedza dosi ye3-5 gramu inokurudzirwa ().

Kana iwe uri kutora dosi rekuchengetedza, chinangwa chekuwedzera pamazuva ekuzorora kungo chengetedza iwo akakwirisa ezvisikwa emisikanzwa mumhasuru dzako. Pakazara, pamwe hazviite musiyano mukuru paunotora dosi iyi.

Nekudaro, zvingave zvinobatsira kutora chinowedzera pamwe nekudya, sezvakakurukurwa zvinotevera.

Paunotora zvisikwa pamazuva ekuzorora, iyo nguva ingangove isina kukosha pane pamazuva aunorovedza.Zvisinei, inogona kunge iri zano rakanaka kuitora pamwe nekudya.

Iwe Unofanira kutora Chimwe Chinhu Chimwe Neicho?

Nepo mabhenefiti ekuwedzera neye creatine ari akagadzwa, vanhu vazhinji vanoshamisika kuti voiwedzera sei.

Vatsvakurudzi vakaedza kuwedzera zvimwe zvinoshandiswa, zvinosanganisira mapuroteni, carbs, amino acids, sinamoni uye akasiyana makemikari-akagadzirwa macomputer kuti awedzere kushanda kwayo (,,,,).

Ongororo dzinoverengeka dzakataura kuti kudya carbs ine creatine kunowedzera padanho iro raunotora nemhasuru dzako (,,).

Nekudaro, zvimwe zvidzidzo zvakaratidza kuti kuwedzera carbs hakuwedzeri mabhenefiti ekuita (,).

Uyezve, zvimwe zvezvidzidzo zvakashandisa madhizaizi anosvika zana magiramu e carbs, kana anenge mazana mana macalorie (,).

Kana iwe usingade aya akawedzera macalorie, iyo yakawandisa inogona kutungamira mukuwedzera huremu.

Pakazara, panogona kunge paine mabhenefiti ekudya zvisikwa uye ma carbs panguva imwe chete, asi mamwe ma carbs anogona kukuisa panjodzi yekushandisa akawanda macalorie.

Maitiro anoshanda angave ekutora zvisikwa iwe kazhinji paunodya chikafu chine kabhu, asi kwete kuti udye mamwe ma carbs kupfuura chikafu chako chaicho.

Ipfungwa zvakare yakanaka kudya mapuroteni nechikafu ichi, sezvo mapuroteni nemaamino acids zvinogona kubatsira kuwedzera padanho iro muviri wako unochengeta creatine ().

Zvinongedzo dzimwe nguva zvinowedzerwa ku creatine kuti iwedzere kushanda kwayo. Carbs inogona kuita izvi, uye zano rakanaka nderekutora creatine kana iwe uchidya chikafu chine carbs nemapuroteni.

Icho Chinokosha

Creatine ndeye yakachengeteka uye inoshanda yekuwedzera, asi yakanakisa nguva yekuitora inopokana.

Pamazuva ekurovedza muviri, tsvagiridzo inoratidza kuti zvingave zvirinani kutora zvisikwa nguva pfupi usati waita kana mushure mekuekisesaiza, pane kutora nguva refu zvisati zvaitika kana shure.

Pamazuva ekuzorora, zvinogona kubatsira kutora nechikafu, asi nguva yacho inogona kunge isina kukosha senge pamazuva ekurovedza muviri.

Uyezve, kutora zvisikwa nezvikafu zvine carbs uye mapuroteni zvinogona kukubatsira kuti uwedzere mabhenefiti.