Masewera a masewera ndiwo njira zabwino kwambiri

Pankhani yolankhula za masewera olimbitsa thupi, ndimakumbukira mawu a M. Zhvanetsky, omwe akuti ndi bwino kutsutsana za oyster ndi omwe sanadye. Iwo akutsutsana za zowonjezera, amawopa, amawululidwa, makamaka ndi omwe sanawayesere, choncho ndi bwino kumvetsetsa zomwe amapindula nazo.

Masewera amathandizira - kuvulaza ndi kupindula

Zowonjezera masewera olimbitsa thupi akhala akuzungulira kwa nthawi yaitali. Cholinga cha chitukuko chinali kuthekera kuwonjezera chakudya cha othamanga ndi zigawo zomwe zili zofunika nthawi zina, koma chakudya chilichonse chomwe chimakhala choyenera kwa ife chimakhala chovuta, kotero kudya, mwachitsanzo, gawo lofunikira la mapuloteni, tiyenera kudya zakudya zonse ndi mafuta. Ndipo ubwino wawo ndi wakuti mavitamini oyenerera ochita maseŵera ali ndi zinthu zofunikira mu mawonekedwe oyera kapena zovuta zomwe zimapangidwira ntchito zinazake.

Nthawi zonse kumbukirani kuti izi ndi zowonjezera. Zochita zawo ndizofanana ndi kukhumudwa, koma sikutheka kuti thupi liziyenda nthawi zonse. Palibe zowonjezera zomwe zingasinthe chakudya chonse, ngakhale zowonjezerazi zili ndi zowonjezera. Kuonjezera apo, pali gulu la masewera olimbitsa thupi, ololedwa losalamulirika limene lingathe kuvulaza thanzi. Kawirikawiri izi zimachitika ndi steroids zomwe zingasokoneze ntchito ya mitsempha yowopsya, kuonjezera nkhanza.

Masewera amateteza minofu

Mtundu uliwonse wa masewera umafuna kukhalapo kwa minofu yabwino, choncho maseŵera olimbitsa thupi olemera kulemera amakhala ofunikira kwambiri. Mitundu yambiriyi ikuphatikizapo:

1. Mapuloteni osungunuka mosavuta . Monga lamulo whey mapuloteni . Mapuloteni oterewa amachepetsa kukula kwa minofu, amawonjezera mphamvu, amachititsanso thupi kukhala ndi mchere wothandiza.
2. Creatine . Kugwiritsa ntchito kwake kumalimbikitsa kukula kwa maselo a minofu, kumathandiza kuti munthu ayambe kuchira ataphunzira.
3. Amino acid . Kaŵirikaŵiri glutamine. Limbikitsani mapangidwe a mapuloteni kuchokera ku maselo a minofu, ndipo izi zikhazikitse mkhalidwe wa kukula kwa minofu.

Zothandizira Zopangira Zogonana ndi Zigamulo

Kulemera kwapamwamba, sikungathandize koma kulingalira za chikhalidwe cha mitsempha ndi ziwalo za othamanga. Kuwateteza ndikuwapangitsa kukhala osagwirizana kwambiri, ndipo nthawi zina katundu wambiri, ogwiritsira ntchito chondroprotectors amagwiritsidwa ntchito. Zakudya zowonjezereka kwa othamanga zili ndi zinthu zomwe zimalimbitsa mitsempha yothandizana ndi mitsempha ndi tizilomboti, zomwe zimachulukitsa kutsika, zomwe zimalimbikitsa kubwezeretsa kwa ziphuphu ngati zowonongeka. Ma chondroprotectors amachokera ku glucosamine ndi chondroitin. Zonsezi ndizo zomangamanga zazikulu za mitsempha ya mitsempha yambiri.

Zowonjezera Zowonjezera Mafuta a Mafuta

Ngati amuna akudabwa kwambiri ndi kupanga ma volume ndi minofu, ndiye kwa amayi, njira yochepetsera mafuta ndi kutentha mafuta ndi yoyamba. Pano pothandizira pakubwera zotentha mafuta ndi zowonjezera zamasewera kuti zikule zochepa kwa akazi. Amagwiritsidwa ntchito osati amayi okha komanso ntchito zomwe zili patsogolo pawo ndi izi:

• imathandizira kagayidwe kake kagayidwe ndi kuchepetsa mafuta kuyamwa;
• kulimbitsa ndondomeko yotulutsa mphamvu kuchokera ku mafuta panthawi yochita masewera olimbitsa thupi;
• kuletsa chilakolako.

Malingana ndi ntchitoyi, zowonjezera zakudya zamasewera osati zokha zimapangidwa:

1. Thermogens . Amakulolani kuti mupititse patsogolo kagayidwe ka maselo, kuyambitsa kayendedwe kabwino ka mitsempha ndi kuwonjezera kudya kwa caloric.
2. L-carnitine . Amathandizira kuwononga minofu ya mafuta ndi kumasula mphamvu pazochita zolimbitsa thupi.
3. Zotsatira za chakudya . Masewera oterewa amathandiza kuchepetsa kulemera kwapadera kuti apange zosowa za thupi m'thupi, kuchepetsa njala, koma amalepheretsa mapangidwe a minofu.

Masewera othandizira Mphamvu

Kuonjezera kuwonjezera kuchuluka kwa minofu, ndikofunikira kuti ali amphamvu. Pali zakudya zambiri zowonjezera zakudya zomwe zimapangitsa mphamvu ya minofu kukhala yowonjezera. Masewera abwino amathandizira kuwonjezera mphamvu za minofu, zomwe ziri ndi zigawo zotsatirazi:

1. Caffeine . Chodziwika kwambiri komanso chogwiritsidwa ntchito mobwerezabwereza, chomwe chimawonjezera mphamvu.
2. Beta-alanine . Amino acid, omwe amachititsa mphamvu ya minofu, ubongo ndi zamanjenje.
3. Creatine , yomwe ili ndi udindo wopereka mphamvu ku minofu.
4. Arginine . Amino acid amachititsa mphamvu ya minofu .
5. Betaine . Zimayambitsa chiwindi kuti zibereke keratin.

Masewera amathandizira kupirira

Masewera oterewa monga marathon, njinga zamoto, skiing skiing zimafuna mphamvu zochepa kuposa mphamvu. Kuonjezera kupirira, masewera olimbitsa thupi amathandizanso:

1. BCAA . Kuvuta kwa amino acid kumateteza minofu ku chiwonongeko nthawi yaitali, kutayika kwa amino acid. Amapangitsanso kuyamwa kwa zakudya.
2. Kupanga magetsi . Mavuto a chakudya ndi mchere, kupereka chakudya mofulumira kwa thupi. Mphamvu zambiri zachilengedwe zimaphatikizapo guarana, yomwe ili ndi caffeine.
3. Artinin . Ntchito yaikulu ya amino acid ndiyo yokonzanso ndi kayendedwe ka ntchito ya mtima ndi masewera olimbitsa thupi.

Zowonjezera Zamagetsi Zamagetsi

Kwa masewera aliwonse, osati kokha, makalasi, mphamvu zimafunikira. Ikhozanso kupezedwa pogwiritsira ntchito masewera olimbitsa thupi:

1. Opeza. Mitundu yotereyi imakhala ndi mapuloteni ambiri. Kuphatikizana kumeneku kumatulutsa mphamvu.
2. Monga momwe kupirira kochuluka, mphamvu ya BCAA imagwiritsidwa ntchito kuwonjezera mphamvu.

Zothandizira Zomwe Zidzasintha Pambuyo pa Ntchito

Kuchita zolimbitsa thupi kumafuna khama lalikulu, mphamvu, zomwe ziyenera kubwezeretsedwa. Pa nthawi yomweyo, sungani luso lomwe mwapeza komanso kukula kwa minofu. Kukwaniritsa cholinga chimenechi kumathandiza masewera olimbitsa thupi. Pano, BCAAs, ma geyners, keratin akhoza kukhala othandiza. Gwiramine, amino acid, kufulumizitsa kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi, kuchepetsa kupweteka kwa maphunziro. Zakudya zam'madzi, zomwe zimatha kubwezeretsa mphamvu zowonongeka mwamsanga, sizidzakhala zopanda pake.