5 Mhedzisiro Mhedzisiro yePre-Workout Yekuwedzera

Zvemukati

• 1.Kungaite kuti unzwe jittery
• Nzira dzekudzora mhedzisiro
• 2. Inogona kuwedzera kuchengetwa kwemvura
• Nzira dzekudzora mhedzisiro
• 3. Inogona kukonzeresa kuita kwakapfava
• Nzira dzekudzora mhedzisiro
• 4. Zvinogona kukonzera kugaya kugaya
• Nzira dzekudzora mhedzisiro
• 5. Zvinogona kukonzera kutemwa nemusoro
• Nzira dzekudzora mhedzisiro
• Iwe unofanirwa kushandisa pre-Workout zvinowedzera?
• Chinokosha

Kukurudzira masimba emagetsi uye kuita panguva yekurovedza muviri, vanhu vazhinji vanotendeukira kune pre-Workout zvinowedzera.

Aya mafomula anowanzo kuve nemusanganiswa wakasanganiswa wezvinhu zvakati wandei, imwe neimwe iine basa rakati mukuvandudza mashandiro.

Asi, vamwe vanhu vanowana mhedzisiro mushure mekutora iyo.

Heano mashanu echikamu mhedzisiro ye pre-Workout yekuwedzera - uyezve mamwe matipi ekuti ungadzivise sei.

1.Kungaite kuti unzwe jittery

Caffeine ndeimwe yezvigadzirwa zvekutanga mune akawanda pre-Workout anowedzera.

Izvi zvinokurudzira kuwedzera musimba simba uye kubuda panguva yekurovedza muviri uchidzikisa kuneta (,,).

Mune dzidziso, caffeine inokutendera kuti uwane zvakawanda kubva pane yakapihwa Workout.

Zvakangodaro, caffeine ine akati wandei mhedzisiro inogona kuitika, kunyanya kana ukadya zvakawandisa. Izvi zvinosanganisira kusarara, kusvotwa, kuwedzerwa kwemwoyo, kukotsira, kutemwa nemusoro, kushushikana, uye jitter kana kusagadzikana ().

Uyezve, akawanda pre-Workout anowedzera kurongedza yakakwira huwandu - inosvika 500 mg ye caffeine pakushanda. Kushandira saizi zvinowanzotangira pa0.35-1 ounce (10-30 gramu).

Mukuenzanisa, 1 mukombe (240 ml) yekofi ine 95 mg chete.

Nzira dzekudzora mhedzisiro

Caffeine dosing yakasarudzika kwazvo, sevamwe vanhu vanozvitendera zvirinani kupfuura vamwe.

Nzira yakanakisa yekudzora mhedzisiro ndeyekutanga nediki diki yecafeine pre-Workout yekuwedzera, zvishoma nezvishoma kuwedzera dosi yako kuti uone zvaunogona kutsungirira.

Rangarira kuti zviri nani kudzivirira caffeine kweanenge maawa matanhatu usati warara kubatsira kudzivirira kusarara ().

Ehezve, iwe unogona zvakare kusarudza pre-Workout zvinowedzera pasina chero caffeine.

Pfupiso Iwe uchawana caffeine mune akawanda pre-Workout zvinowedzera, asi izvi zvinokurudzira zvinogona kukonzera jitteriness, kushushikana, uye kuwedzera kwemoyo kurova. Kana iwe ukava nemhedzisiro, edza diki diki kuti uone maitiro anoita muviri wako.

2. Inogona kuwedzera kuchengetwa kwemvura

Chimwe chinhu chinozivikanwa mune akawanda pre-Workout mafomula ndeye creatine.

Izvo zvakaratidzirwa kuwedzera yakakwira-yakasimba simba rekurovedza muviri kugona uye kuonda kwemuviri mashoma unowana kubva kuekisesaizi ().

Kunyangwe iri kazhinji chikamu che pre-Workout yekuwedzera, creatine inogona zvakare kutorwa iri yoga.

Mhedzisiro yemhedzisiro inosangana neyakaumbwa yakanyorovera asi inosanganisira kuchengetedza kwemvura, kuzvimba, kuwedzera huremu, uye nenyaya dzekugaya.

Nzira dzekudzora mhedzisiro

Zvisinei nemhedzisiro iyi, zvisikwa zvakaratidzirwa kuve zvakachengeteka zvakanyanya (,).

Iwe unogona kudzikisa chero dzakashata zviratidzo nekuona yakakodzera dosing.

Zvisikwa zvinowanzoiswa nechikamu chekutakura che 4 scoops (20 gramu) pazuva kwemazuva kana matatu, zvichiteverwa ne 3-5-5-gramu zuva rekuchengetedza dosi.

Iyi nzira inopa mabhenefiti anokurumidza - asi iine mukana wepamusoro wekukonzera nyaya dzekugaya uye kuzvimba ().

Neimwe nzira, iwe unogona kutora zuva rimwe chete dhizaini ye3-6 magiramu kana iwe uchida kumirira kwe3-4 mavhiki kuti uwane mabhenefiti. Iyi sarudzo yakanakisa kana iwe uchida kudzivirira mhedzisiro senge kubvisa, kunyanya kune avo vane dumbu rakaomarara ().

Sezvineiwo, zvinogona kunetsa kudzivirira zvine mwero kuwedzera huremu hwemazana maviri emapa (1-3 kg) uku uchitora creatine. Izvi zvinonyanya kukonzerwa nekuwedzera kwekuchengetwa kwemvura mumhasuru dzako ().

Pfupiso Nzira iri nyore yekudzivirira mhedzisiro mhedzisiro kubva ku creatine kutora zvidiki zvidiki zvezuva nezuva pane kuita chikamu chekurodha.

3. Inogona kukonzeresa kuita kwakapfava

Zvimwe zviviri zvekuwedzera mune akawanda pre-Workout anowedzera nde beta alanine uye niacin (vitamini B3).

Beta alanine iamino acid iyo inoderedza acidity mumhasuru dzako panguva yekurovedza muviri, izvo zvinogona kukubatsira iwe kuchengetedza yako Workout kwenguva yakati rebei.

Dosed pa 4-6 magiramu pazuva, yakaratidzirwa kuwedzera kurovedza muviri uye kudzikisira kuneta mukukwiridzira-kurovedza muviri kunogara kwemaminitsi 1-4 (,).

Asi, izvi zvinongedzo zvinogona kukonzera paresthesia, iko kurira kwekunzwa mumaoko ako netsoka. Kunyange iri nzira isina njodzi yekuita system, vamwe vanhu vanogona kuiwana isinganzwisisike ().

Chimwe chinhu chine zvinyoro-nyoro pasi niacin, iyo inosanganisirwa mune akawanda pre-Workout anowedzera kune ayo ganda-kufashaira mhedzisiro. Muzviyero zvakakwirira zve500 mg kana kupfuura, zvinogona kumhanyisa kumhanyisa kweropa kumusoro kweganda rako, zvichikonzera matsvuku ().

Kunyange niacin ichitambawo basa rakakosha musimba metabolism, kuwedzera pamwe nako kunogona kusapa mamwe mabhenefiti kana iwe ukadya chikafu chakaringana ().

Nzira dzekudzora mhedzisiro

Iyo nzira inoshanda kwazvo yekudzora kurira kunosanganisirwa ne beta alanine ndeyekuparadzanisa zuva nezuva 4-6-gramu dosi muzvikamu zviviri zvakaparadzaniswa zve 2-3 magiramu imwe neimwe. Neimwe nzira, iwe unogona kutenga yakasimbiswa-kuburitsa mafomula anodzivirira iyi divi mhedzisiro ().

Zvichakadaro, kuchengeta yako dose yeNiacin kusvika pasi pe500 mg kunogona kudzivirira niacin kumhanya. Iwe unogona zvakare kutenga niacin-yemahara zvigadzirwa. Ingova nechokwadi chekutarisa izvo zvinoshandiswa pakanyorwa ().

Pfupiso Beta alanine uye niacin zvidimbu zviviri zvakajairika mune pre-Workout mafomula ayo anogona kukonzeresa kurira uye kuputika kweganda, zvichiteerana. Unogona kudzivirira izvi mhedzisiro nekukamura kana kudzikisa dosi yako - kana kusarudza zvigadzirwa zvisina izvi makomputa.

4. Zvinogona kukonzera kugaya kugaya

Zvakawanda zvinosanganiswa mu pre-Workout mafomula anogona kukonzera kugaya kwekugaya.

Izvi zvinosanganisira sodium bicarbonate, magnesium, creatine, uye caffeine.

Sodium bicarbonate inogona kukonzera matambudziko kana ikadyiwa pa91-77 mg paundi yehuremu hwemuviri (200-500 mg pa kg). Nekudaro, akawanda pre-Workout anowedzera haana izvi zvakawanda ().

Magnesium, kune rumwe rutivi, inogona kunge iine laxative mhedzisiro - kunyanya muchimiro che magnesium citrate. Nekudaro, kutora zvakawandisa kunogona kukonzera manyoka ().

Sezvineiwo, kushandisa mvura shomana kana uchisanganisa pre-Workout zvinowedzera zvinogona zvakare kugumbura kugaya kwako. Kunyanya kukamurwa kwemvura kunogona kukonzera manyoka ().

Nzira dzekudzora mhedzisiro

Kusanganisa pre-Workout supplement yako ne 8-12 ounces (240-350 ml) yemvura inogona kurerutsa mhedzisiro.

Sezvo zvichinetsa kuona kuti ndechipi chinokonzeresa kugaya, iwe ungangoda kuyedza mafomula ekutanga-ekurovedza muviri kusvikira iwe wawana imwe yaunogona kutsungirira.

Pfupiso Zvakawanda zvinosanganiswa mu pre-Workout zvinowedzera zvinogona kukonzera kugaya nyaya mune vamwe vanhu. Kuvasanganisa nemvura yakakwana kunogona kurerutsa izvi.

5. Zvinogona kukonzera kutemwa nemusoro

Citrulline, iyo inowedzerwa kune mamwe pre-Workout ekuwedzera, inoitirwa kuwedzera kuyerera kweropa kumhasuru dzako panguva yekurovedza muviri, zvichikonzera mukusimbiswa kwemhasuru kuvaka.

Iyi amino acid inoshanda nekuwedzera nitric oxide mazinga muropa rako ().

Iyo inokurudzirwa dhizaini ye citrulline malate, yakajairika fomu yechinhu ichi, ndeye 6-8 magiramu - kunyangwe akawanda pre-Workout anowedzera achipa mashoma madiki uye anogona kusapa izvo zvinogona kubatsira.

Ramba uchifunga kuti uku kuwedzera kweropa kuyerera kunokanganisa huropi hwako pamwe nemhasuru dzako, zvichitungamira vamwe vanhu kuti varwadziwe nemusoro uye migraines. Izvi zvinokonzerwa nekuchinja kweropa mumitsipa yako midiki yeropa ().

Nzira dzekudzora mhedzisiro

Nzira inoshanda kwazvo yekudzora kutemwa nemusoro kubva kune citrulline ndeyekudzora dosi yako.

Kana iwe ukaona kuti uchiri kunetsekana nemusoro, ungangoda kutsvaga pre-Workout yekuwedzera pasina ichi chinhu.

Pfupiso Citrulline, chinowanzojairika mune pre-Workout mafomula, inogona kukonzera kutemwa nemusoro nekuwedzera kuyerera kweropa mumuviri wako. Kuderedza muyero wako kunogona kudzikisira maitiro aya.

Iwe unofanirwa kushandisa pre-Workout zvinowedzera?

Iwe haufanire kutora chinowedzera kuti ubatsirwe nekurovedza muviri.

Nekudaro, kana iwe wakarovedzwa zvinowirirana kweinenge mwedzi mitanhatu, pre-Workout zvinowedzera zvinogona kubatsira kuwedzera yako kurovedza kugona (,).

Kana iwe uchifarira kuyedza fomula, tsvaga chitambi kubva kune rakazvimirira lab rinovimbisa mhando. Kuedza makambani kwaisanganisira ConsumerLab.com, USP, uye NSF International.

Uye zvakare, zvinogara zvichikurudzirwa kuti uongorore zvinongedzo zvezvinhu chero zvaungaite. Iwe unogona zvakare kuda kudzivirira yehukama kusanganisa, sezvo izvi zvichivanza iwo chaiwo huwandu hwechimwe nechimwe chinhu chinoshandiswa.

Pfupiso Pre-Workout zvinowedzera zvinogona kuwedzera yako kurovedza kugona kana iwe ukachengetedza yakanaka yekurovedza regimen uye kudya, asi hazvidiwe kuti uwane mibairo yakanaka.

Chinokosha

Ma pre-Workout mafomula anozivikanwa munharaunda yehutano nekuda kwemhedzisiro yavo pamasimba emagetsi uye kuita kwekuita.

Nekudaro, iwe unogona kusangana nemhedzisiro, kusanganisira kutemwa nemusoro, mamiriro eganda, kurira, uye kurwadziwa mudumbu.

Iwe unogona kudzikisira mazhinji eiyi mhedzisiro nekudzora dosi yako kana kudzivirira zvinowedzera nezvimwe zvinoshandiswa.