5 Zotsatira zoyipa za Pre-Workout Supplements

Zamkati

• 1. Zitha kukupangitsani kumva kuti ndi achisoni
• Njira zochepetsera zotsatira zoyipa
• 2. Zitha kukulitsa kusungidwa kwa madzi
• Njira zochepetsera zotsatira zoyipa
• 3. Zitha kuyambitsa kusintha pang'ono
• Njira zochepetsera zotsatira zoyipa
• 4. Angayambitse kugaya chakudya
• Njira zochepetsera zotsatira zoyipa
• 5. Zitha kupangitsa mutu
• Njira zochepetsera zotsatira zoyipa
• Kodi muyenera kugwiritsa ntchito zowonjezera zowonjezera zolimbitsa thupi?
• Mfundo yofunika

Kuti tiwonjezere mphamvu zamagetsi ndi magwiridwe antchito nthawi yochita masewera olimbitsa thupi, anthu ambiri amatembenukira ku zowonjezera masewera olimbitsa thupi.

Mitunduyi nthawi zambiri imakhala ndi chisakanizo chosakanikirana cha zosakaniza zingapo, iliyonse yomwe imakhala ndi gawo linalake pakukweza magwiridwe antchito.

Komabe, anthu ena amakumana ndi zovuta pambuyo powamwa.

Nazi zotsatirapo zisanu za zowonjezera zisanachitike zolimbitsa thupi - kuphatikiza maupangiri amomwe mungapewere izi.

1. Zitha kukupangitsani kumva kuti ndi achisoni

Caffeine ndi chimodzi mwazinthu zofunika kwambiri pazowonjezera zambiri zisanachitike.

Chochititsa ichi chawonetsedwa kuti chimawonjezera mphamvu ya minofu ndikutulutsa panthawi yochita masewera olimbitsa thupi ndikuchepetsa kutopa (,,).

Mwachidziwitso, caffeine imakulolani kuti mupindule ndi masewera olimbitsa thupi.

Komabe, caffeine ili ndi zovuta zingapo, makamaka ngati mumadya kwambiri. Izi zimaphatikizapo kusowa tulo, nseru, kugunda kwamtima, kuwodzera, kupweteka mutu, kuda nkhawa, komanso kungokhala chete ().

Kuonjezera apo, ambiri pre-kulimbitsa thupi kumawonjezera paketi yayikulu - mpaka 500 mg wa caffeine pakutumikira. Kutumikira kukula kwake kumasiyana ndi 0,35-1 ounce (10-30 magalamu).

Poyerekeza, 1 chikho (240 ml) ya khofi ili ndi 95 mg yokha.

Njira zochepetsera zotsatira zoyipa

Kafeini dosing ndi payekha kwambiri, chifukwa anthu ena amalekerera bwino kuposa ena.

Njira yabwino yochepetsera zovuta zoyambira ndikuyamba ndi kachigawo kakang'ono ka mankhwala opangira khofi asanachitike, ndikuchulukitsa kuchuluka kwanu kuti muwone zomwe mungapirire.

Kumbukirani kuti ndibwino kupewa tiyi kapena khofi kwa maola osachepera 6 musanagone kuti muthandize kupewa kugona ().

Zachidziwikire, mutha kusankhanso zowonjezera musanachite khofiine.

Chidule Mupeza caffeine muzowonjezera zambiri zisanachitike zolimbitsa thupi, koma izi zimatha kuyambitsa jitteriness, nkhawa, komanso kugunda kwamtima. Ngati mukukumana ndi zovuta, yesani kamphindi kakang'ono kuti muwone momwe thupi lanu limachitira.

2. Zitha kukulitsa kusungidwa kwa madzi

Chida china chodziwika bwino munjira zambiri zisanachitike zolimbitsa thupi ndi chilengedwe.

Zasonyezedwa kuti zowonjezera mphamvu zolimbitsa thupi komanso kupindula kwa thupi kuchokera ku zolimbitsa thupi ().

Ngakhale kuti nthawi zambiri imakhala gawo la zowonjezera pre-workout, creatine imatha kutengedwa yokha.

Zotsatira zoyipa zomwe zimapangidwa ndi cholengedwa ndizofatsa koma zimaphatikizapo kusungira madzi, kuphulika, kunenepa, komanso vuto lakugaya chakudya.

Njira zochepetsera zotsatira zoyipa

Ngakhale zili ndi zotsatirazi, cholengedwa chawonetsedwa kukhala chotetezeka mwapadera (,).

Mutha kuchepetsa zovuta zilizonse powonetsetsa kuti mukukhala ndi dosing yoyenera.

Cholengedwa chimakhala chodzaza ndi gawo lokulitsa la 4 scoops (20 magalamu) patsiku kwa masiku osachepera atatu, lotsatiridwa ndi mlingo wosamalira tsiku ndi tsiku wa 3-5-gramu.

Njirayi imapereka maubwino mwachangu - koma ili ndi kuthekera kwakukulu koyambitsa zovuta zam'mimba ndikuphulika ().

Kapenanso, mutha kumwa tsiku limodzi lokha la magalamu 3-6 ngati mukufunitsitsa kudikirira masabata 3-4 kuti mupindule. Njirayi ndiyabwino ngati mukufuna kupewa zovuta monga kuphulika, makamaka kwa iwo omwe ali ndi vuto lakumimba ().

Makamaka, zingakhale zovuta kuti muchepetse kunenepa pang'ono kwa mapaundi awiri (1-3 makilogalamu) mutatenga cholengedwa. Izi zimachitika makamaka chifukwa cha kusungidwa kwamadzi mu minofu yanu ().

Chidule Njira yosavuta yopewa zovuta zoyipa kuchokera kwa cholengedwa ndikumwa mankhwala ochepa tsiku lililonse m'malo mochita nawo gawo lotsitsa.

3. Zitha kuyambitsa kusintha pang'ono

Zowonjezera ziwiri pazowonjezera zambiri zisanachitike zolimbitsa thupi ndi beta alanine ndi niacin (vitamini B3).

Beta alanine ndi amino acid omwe amachepetsa acidity mu minofu yanu mukamachita masewera olimbitsa thupi, zomwe zingakuthandizeni kupitiliza kulimbitsa thupi kwanu kwakanthawi pang'ono.

Kutsekedwa pa magalamu 4-6 patsiku, kwawonetsedwa kuti kumawonjezera magwiridwe antchito ndikuchepetsa kutopa pakuchita masewera olimbitsa thupi osatha mphindi 1-4 (,).

Komabe, izi zimatha kuyambitsa paresthesia, kumenyetsa m'manja ndi m'miyendo. Ngakhale ndizovuta zamachitidwe amanjenje, anthu ena atha kuzimva kuti sizabwino ().

Chida china chokhala ndi zovuta zochepa ndi niacin, yomwe imaphatikizidwa muzowonjezera zambiri zisanachitike zolimbitsa thupi chifukwa chakhungu lake. Mlingo wokwanira wa 500 mg kapena kupitilira apo, imatha kuyambitsa kuthamanga kwa magazi pakhungu lanu, kumabweretsa zigamba zofiira ().

Ngakhale niacin imathandizanso pakukula kwa mphamvu zamagetsi, kuwonjezera pa izi sikungakupatseni phindu lina ngati mungadye chakudya choyenera ().

Njira zochepetsera zotsatira zoyipa

Njira yothandiza kwambiri yothetsera kumenyedwa komwe kumalumikizidwa ndi beta alanine ndikugawa magawo a 4-6-gramu tsiku lililonse m'magawo awiri osiyana a magalamu 2-3 lililonse. Kapenanso, mutha kugula mafomu otulutsidwa omwe amateteza mbali iyi ().

Pakadali pano, kusunga mlingo wanu wa niacin mpaka ochepera 500 mg kumatha kupewa niacin kutuluka. Muthanso kugula zinthu zopanda ma niacin. Onetsetsani kuti mwayang'ana zosakaniza palemba ().

Chidule Beta alanine ndi niacin ndizazipangizo ziwiri zomwe zimapangidwapo musanachite masewera olimbitsa thupi zomwe zimatha kuyambitsa khungu komanso khungu. Mutha kupewa zotsatirazi pogawa kapena kuchepetsa kuchuluka kwanu - kapena kusankha zinthu zopanda mankhwalawa.

4. Angayambitse kugaya chakudya

Zosakaniza zingapo m'mafomu asanakonzekeretse thupi zimatha kukhumudwitsa m'mimba.

Izi zimaphatikizapo sodium bicarbonate, magnesium, creatine, ndi caffeine.

Sodium bicarbonate imatha kubweretsa mavuto ikawonongedwa pa 91-227 mg pa kilogalamu ya thupi (200-500 mg pa kg). Komabe, zowonjezera zowonjezera zolimbitsa thupi sizikhala ndi izi ().

Magnesium, kumbali inayo, imatha kukhala ndi zotsekemera za laxative - makamaka ngati magnesium citrate. Chifukwa chake, kumwa kwambiri kungayambitse kutsegula m'mimba ().

Chosangalatsa ndichakuti, kugwiritsa ntchito madzi ochepa kwambiri posakaniza zowonjezera zowonjezera zolimbitsa thupi kungasokonezenso chimbudzi chanu. Madzi akakhala ochulukirapo amatha kuyambitsa kutsekula m'mimba ().

Njira zochepetsera zotsatira zoyipa

Kusakaniza zowonjezera zanu zolimbitsa thupi ndi ma 8-10 ounces (240-350 ml) amadzi amatha kuchepetsa mavuto.

Popeza ndizovuta kudziwa kuti ndi chinthu chiti chomwe chikuyambitsa vuto lakugaya chakudya, mungafune kuyesa njira zosiyanasiyana musanapezeko zomwe mungavomereze.

Chidule Zosakaniza zingapo pazakudya zolimbitsa thupi zisanachitike zimatha kuyambitsa vuto la kugaya kwa anthu ena. Kusakaniza ndi madzi okwanira kumatha kuchepetsa izi.

5. Zitha kupangitsa mutu

Citrulline, yomwe imawonjezeredwa ndi zina zowonjezera musanachite masewera olimbitsa thupi, imathandizira kuonjezera magazi m'misempha yanu panthawi yochita masewera olimbitsa thupi, zomwe zimapangitsa kuti minofu ikhale yolimba.

Izi amino acid imagwira ntchito yolimbikitsa nitric oxide level m'magazi anu ().

Mlingo woyenera wa citrulline malate, njira yodziwika bwino yothandizirayi, ndi magalamu 6-8 - ngakhale zowonjezera zowonjezera zolimbitsa thupi zimapereka zochepa ndipo sizingakupatseni phindu.

Kumbukirani kuti kuwonjezeka kwa magazi kumakhudza ubongo wanu komanso minofu yanu, zomwe zimapangitsa anthu ena kumva kupweteka mutu komanso mutu waching'alang'ala. Izi zimachitika chifukwa cha kusintha kwa magazi m'mitsempha yaying'ono yamaubongo ().

Njira zochepetsera zotsatira zoyipa

Njira yothandiza kwambiri yochepetsera mutu kuchokera ku citrulline ndikuchepetsa mlingo wanu.

Ngati mukuwona kuti mukuvutikabe ndi mutu, mungafune kupeza chowonjezera chisanachitike chophatikizira.

Chidule Citrulline, yomwe imagwiritsidwa ntchito popanga kulimbitsa thupi, imatha kupweteketsa mutu ndikuchulukitsa magazi m'thupi lanu. Kuchepetsa mlingo wanu kungachepetse izi.

Kodi muyenera kugwiritsa ntchito zowonjezera zowonjezera zolimbitsa thupi?

Simusowa kutenga chowonjezera kuti mupindule ndi masewera olimbitsa thupi.

Komabe, ngati mwakhala mukuphunzitsidwa mosalekeza kwa miyezi isanu ndi umodzi, zowonjezera zisanachitike zingakuthandizeni kukulitsa mphamvu zolimbitsa thupi (,).

Ngati mukufuna kuyesa chilinganizo, yang'anani sitampu kuchokera ku labu yodziyimira payokha yomwe imatsimikizira kuti ndiyabwino. Makampani oyesera anaphatikiza ConsumerLab.com, USP, ndi NSF International.

Kuphatikiza apo, nthawi zonse amalimbikitsidwa kuti muwone mindandanda yazinthu zilizonse zomwe mungachite. Mwinanso mungafunike kupeŵa kusakanikirana, chifukwa izi zimabisa kuchuluka kwa chilichonse chomwe chikugwiritsidwa ntchito.

Chidule Zowonjezera za pre-Workout zitha kukulitsa mphamvu zanu zolimbitsa thupi ngati mungakhale ndi machitidwe abwino olimbitsa thupi komanso zakudya, koma sizofunikira kuti mupeze zotsatira zabwino.

Mfundo yofunika

Njira zophunzitsira zisanachitike ndizodziwika bwino pagulu lazolimbitsa thupi chifukwa cha mphamvu zake komanso magwiridwe antchito olimbitsa thupi.

Komabe, mutha kukhala ndi zovuta zina, kuphatikiza mutu, khungu, kumva kulasalasa, komanso kukhumudwa m'mimba.

Mutha kuchepetsa zambiri mwazotsatirazi pochepetsa mlingo wanu kapena kupewa zowonjezera zowonjezera.