Momwe Zachilengedwe Zimathandizira Kuchita Masewera Olimbitsa Thupi

Zamkati

• Kodi creatine amatani?
• Kupanga zolimbitsa thupi kwambiri
• Pangani zolimbitsa thupi ndi zamagetsi
• Kupanga zolimbitsa thupi
• Momwe mungapangire zowonjezera ndi creatine
• Mfundo yofunika

Creatine ndichowonjezera chodziwika bwino chomwe chimagwiritsidwa ntchito pokweza magwiridwe antchito ().

Zakhala zikuwerengedwa kwa zaka 200 ndipo ndi chimodzi mwazomwe zimathandizidwa mwasayansi pamsika ().

Kuphatikiza pakulimbitsa chizolowezi chanu chochita masewera olimbitsa thupi, chilengedwe chimatha kupindulitsanso ena ().

Nkhaniyi ikufotokoza momwe chilengedwe chimathandizira kuchita masewera olimbitsa thupi.

Kodi creatine amatani?

Udindo waukulu wa Creatine ndikulimbikitsa kupanga mphamvu m'maselo.

Kuti mumvetsetse momwe imagwirira ntchito, muyenera kumvetsetsa zina zamomwe maselo anu amapangira mphamvu.

Mphamvu zoyambira kwambiri m'maselo ndi molekyulu yotchedwa adenosine triphosphate (ATP). Iyi ndi "ndalama yamphamvu" yomwe maselo anu amagwiritsa ntchito pochita zambiri.

ATP imatha msanga mukamachita masewera olimbitsa thupi kwambiri.

Izi zimatibwezeretsanso ku chilengedwe. Pafupifupi 95% ya cholengedwa cha thupi imasungidwa m'minyewa yanu ngati ma molekyulu otchedwa creatine phosphate ().

Creatine phosphate itha kukuthandizani kuti mubwererenso ku ATP, ndikupatsa ma cell anu amtundu mphamvu kuti apange mphamvu zambiri.

Mukakhala ndi chilengedwe chochulukirapo, mphamvu yama cell anu yamphamvu imatha kutulutsa nthawi yolimbitsa thupi kwambiri. Izi zimabweretsa magwiridwe antchito ().

Ngakhale zabwino zoyambirira za creatine ndizopititsa patsogolo mphamvu zamagetsi, zitha kuwonjezera mphamvu ndi kupindula kwa minofu ().

Creatine imathandizira kupanga ATP, mphamvu yayikulu yamaselo anu. Izi zimawonjezera kupanga mphamvu pakulimbitsa thupi kwambiri ndipo kumawongolera magwiridwe antchito ndikuwonjezera mphamvu ndi kupindula kwa minofu.

Kupanga zolimbitsa thupi kwambiri

Kafukufuku akuwonetsa kuti chilengedwe ndi chimodzi mwazinthu zothandiza kwambiri zolimbitsa thupi kwambiri ().

M'malo mwake, kafukufuku mazana angapo adasanthula zotsatira zake. Oposa 70% amawonetsa zabwino, pomwe ena 30% amawonetsa zochepa kapena zosafunikira. Pakadali pano, palibe zovuta zomwe zapezeka ().

Zosinthazi zimachokera ku 1-15%, pafupifupi. Mapeto akumtundawa amatha kutenga miyezi kapena zaka kuti mupeze kuchokera ku maphunziro okha ().

Pakafukufuku umodzi, cholengedwa chidawonetsedwa kuti chimachepetsa kwambiri nthawi yofunikira kumaliza mateti a 40 mita ().

Kafukufuku wina adapeza kusintha kwamphamvu kwa 3.7% pamayendedwe apanjinga pambuyo pa cholengedwa chamasiku anayi. Kafukufuku wina akuwonetsanso kuti zitha kukonza magwiridwe antchito a sprint (,).

Kuwonjezeranso kwakanthawi kwakanthawi kumathandizanso othamanga osambira kuthamanga kuthamanga kwambiri kuposa maphunziro okha ().

Pakati pa osewera mpira, creatine adathamanga liwiro la 5- ndi 15 mita.Awonetsedwanso kuti apititse patsogolo kuthamanga ndi kulumpha magwiridwe antchito, omwe atha kukhala opindulitsa pamasewera amtimu osiyanasiyana (,).

Kupanga zowonjezera zowonjezera kwawonetsedwa kuti kumathandizira kuchita zolimbitsa thupi mwamphamvu mpaka 15%.

Pangani zolimbitsa thupi ndi zamagetsi

Creatine ndichimodzi mwazinthu zabwino zowonjezera zowonjezera zolimbitsa mphamvu- (()).

Izi ndichifukwa choti mphamvu za ATP ndizofunikira pazochitikazi. Nthawi zambiri amakhala ochepa nthawi yayitali (pansi pa masekondi 30) ndipo amachitika mwamphamvu kwambiri.

Kafukufuku m'modzi wamasabata asanu ndi limodzi adapeza kuti chilengedwe chimathandizira kuwonjezera kuchuluka kwa 15% (11 lbs kapena 5 kg) ku 1-rep max bicep curl ().

Kafukufuku wophunzitsa kulemera kwake adapeza kuti chilengedwe chimakulitsa mphamvu ya squat ndi benchi ().

Kafukufuku omwewo adanenanso zakukwera kwa 20% kwama testosterone mgulu lachilengedwe, poyerekeza ndi 5% yokha mgululi lomwe silimatenga cholengedwa ().

Mwa osewera mpira waku koleji, creatine adasintha magwiridwe antchito a mphindi zisanu ndi chimodzi komanso kuchuluka kwa magwiridwe antchito panthawi yamaphunziro amphamvu (,).

Kafukufuku wina adayesa mphamvu zophulika komanso mphamvu zakukweza, powona kuti cholengedwa chidathandizira kukonza zodumpha komanso kuchuluka kwa kubwereza kwa benchi ().

Kafukufuku wambiri akuwonetsa kuti chilengedwe chimatha kuwonjezera mphamvu ndi mphamvu, kwa othamanga komanso oyamba kumene.

Kupanga zolimbitsa thupi

Ngakhale chilengedwe chimapindulitsa kwakanthawi kochepa, kulimbitsa thupi kwambiri, kafukufuku akuwonetsa kuti sichimapindulitsa kwenikweni pakuchepetsa zolimbitsa thupi.

Kafukufuku wina wopalasa njinga anayerekezera zomwe chilengedwe chimapanga pakuchita masewera olimbitsa thupi kwambiri, pozindikira kuti zimangowonjezera magwiridwe antchito ().

Kuwunika kwakukulu kwa kafukufukuyu kunapezanso kusintha kwakanthawi pantchito yayifupi, koma yopindulitsa kwambiri pakuchita masewera olimbitsa thupi ().

Zochita zolimbitsa thupi ndizochepa kwambiri ndipo zimadalira pang'ono kukonzanso kwa ATP mwachangu. Izi zimapangitsa kuti gawo la creatine lisakhale lofunika ().

Komabe, chimodzi mwazotheka zopindulitsa ndi chilengedwe ndikumatha kukonza magawo anu ophunzitsira, omwe atha kupititsa patsogolo kupirira kwakanthawi.

Pakafukufuku umodzi, zidakulitsa kuchuluka kwakanthawi ndipo kuchuluka kwamaphunziro othamanga othamanga kumatha kumaliza ().

Chifukwa chake, zopanga zimatha kupereka phindu kwa othamanga opirira omwe amaphatikizira ma sprints, nthawi yayitali kwambiri, kapena ntchito yamphamvu pamaphunziro awo.

Kafukufuku waposachedwa akuwonetsa kuti zopangira zowonjezera zimapereka phindu lochepa kapena lopanda phindu pakulimbikira.

Momwe mungapangire zowonjezera ndi creatine

Pali mitundu yambiri ya zolengedwa zomwe zilipo, zina mwazomwe zimagulitsidwa ndi zotsimikiza zomwe sizigwirizana ndi kafukufuku.

Fomu yophunziridwa kwambiri komanso yotsimikizika ndiyopanga monohydrate, ndimaphunziro mazana ambiri kuti athandizire chitetezo chake komanso mphamvu zake (,).

Kupanga zowonjezera kumatha kuwonjezera masitolo opanga zolengedwa ndi 10-40%, kutengera inu ndi milingo yanu yapano ().

Ngati muli ndi malo ogulitsira otsika, mutha kuwona zowoneka bwino kwambiri.

Gawo lotsitsa ndi njira yachangu kwambiri yopititsira patsogolo kuchuluka kwa zolengedwa mu minofu. Zimaphatikizapo kutenga mlingo waukulu kwa masiku angapo, kenako pambuyo pake ().

Izi nthawi zambiri zimatanthauza magalamu 20-25 a creatine patsiku, muyezo wa magalamu 5, kwa masiku 5-7. Ndiye izi zimatsatiridwa ndi mlingo wosamalira wa ma 3-5 magalamu patsiku ().

Kafukufuku wina wasonyeza kuti kuyamwa kwa chilengedwe kumatha kusinthidwa ndi ma protein kapena ma carbs, chifukwa chake kumamwa ndi chakudya kungakhale bwino ().

Kuti muwonjezere ndi creatine, tengani magalamu 3-5 a creatine monohydrate tsiku lililonse. Mutha kuwonjezera zomwe zili ndi minofu yanu mwa "kutsitsa" ndi magalamu 20 patsiku masiku asanu oyambirira.

Mfundo yofunika

Creatine ndi chimodzi mwazinthu zowonjezera mwasayansi pamsika.

Fomu imodzi - creatine monohydrate - yaphunziridwa mozama kwambiri. Ndi mtundu wotsika mtengo kwambiri womwe ulipo.

Mlingo weniweni ndi magalamu 3-5 patsiku, koma mutha kutenganso magalamu 20 kwa masiku 5 kuti mukweze msanga malo ogulitsira minofu yanu.

Mukamachita zolimbitsa thupi kwambiri, chilengedwe chimatha kupititsa patsogolo magwiridwe antchito mpaka 15%, ndipo imathandizanso kuti mukhale ndi minofu ndi mphamvu.

Creatine ilibe phindu lililonse pakuchepetsa mphamvu zolimbitsa thupi, koma itha kukhala yopindulitsa ngati mungaphatikizenso zolimbitsa thupi kwambiri pamaphunziro anu.

Kuphatikiza apo, chilengedwe chimakhala chotetezeka kuti chizigwiritsidwa ntchito kwanthawi yayitali. Palibe kafukufuku amene wasonyeza zaumoyo wautali kwa anthu athanzi.