Izithako zezemidlalo yindlela enhle kunazo zonke

Uma kuziwa ekukhulumeni ngezinto ezithinta ezemidlalo, ngikhumbula inkulumo kaMnu. Zhvanetsky, ethi kuhle ukuphikisana ngama-oyster nalabo abangazange badle. Baphikisana mayelana nezithasiselo, besaba, bavezwa, ikakhulukazi labo abangazange bazame, ngakho-ke kungcono ukuqonda ukuthi yiziphi izinzuzo zabo kanye nokulimala.

Izithako zezemidlalo - ukulimaza nokuzuza

Izithako zezemidlalo ezithuthukisiwe sezilokhu ziseduze isikhathi eside. Inhloso yentuthuko yayiyikhono lokuncedisa ukudla kwabagijimi ngalezo zikhathi ezidingekayo ngezikhathi ezithile, kodwa noma yikuphi ukudla okujwayelekile kithi kunesakhiwo esiyinkimbinkimbi, ngakho-ke, ukuze sidle, isibonelo, isabelo esidingekayo samaprotheni, kumele sidle kokubili ama-carbohydrate namafutha. Futhi inzuzo yabo ukuthi izithasiselo zabagijimi ziqukethe izakhi ezidingekayo esimweni esihlanzekile noma kwisakhiwo esilinganiselwe esenzelwe imisebenzi ethile.

Khumbula njalo ukuthi lezi zithasiselo. Isenzo sabo silingana nokushaqeka komqondisi, kodwa akunakwenzeka ukushaya umzimba ngaso sonke isikhathi. Azikho izithasiselo ezingashintsha ukudla okuphelele, noma ngabe lezi zithasiselo zinezithako zemvelo. Ngaphezu kwalokho, kukhona isigaba semithi yokudla okunomsoco wezemidlalo, ukwamukelwa okungalawulwa okungabangela ukulimala kwangempela empilweni. Ngokuvamile lokhu kwenzeka nge-steroids engaphazamisa umsebenzi wesimiso sezinzwa, ukwandisa ukuhlukumezeka.

Izithako zezemidlalo zomzimba we-muscle

Noma yiluphi uhlobo lwezemidlalo ludinga ukuba khona kwemisipha ethuthukile, ngakho-ke izithako zezemidlalo zokuthola isisindo zifuna kakhulu. Lolu hlobo lwezithasiselo lubandakanya:

1. Iprotheyini egawuliwe kalula . Njengoba umthetho whey amaprotheni . Iiprotheni ezinjalo ziyasheshisa ukukhula kwemisipha, yandisa ukusebenza kahle, ivuselela umzimba ngomzimba wamaminerali awusizo.
2. Ukudala . Ukusebenza kwalo kushukumisa ukukhula kwamangqamuzana omzimba, kukhuthaza ukuphola ngemuva kokuqeqeshwa.
3. Ama-amino acids . Ngokujwayelekile i-glutamine. Khuthaza ukwakhiwa kwamaprotheni avela emangqamuzaneni omzimba, okwenza izimo zokukhula komzimba we-muscle.

Izithako Zezemidlalo Zamaqembu Namagagasi

Imithwalo ephakeme, ayikwazi ukusiza kuphela kodwa icabange ngesimo semigudu namalungu omdlali. Ukuze uzivikele futhi uzibenze ngokumelene nokuhlelekile, futhi ngezinye izikhathi imithwalo eyingozi ngokweqile, kusetshenziselwa ama-chondroprotectors. Lezi zindlela zokudla okunomsoco zabagijimi ziqukethe izinto eziqinisa izicubu ezixhumene nezigulane ne-cartilage, okwandisa ukuqina, okukhuthaza ukuvuselelwa kwezicubu uma kwenzeka umonakalo. Ama-chondroprotectors asekelwe ku-glucosamine ne-chondroitin. Zombili lezi zinto ziyizinto eziyinhloko zokwakha izicubu zegciwane kanye ne-cartilage.

Izithako zezemidlalo ze-Fat Burning

Uma abantu behlekisiwe kakhulu ngokwakha ukwakheka kwemisindo nemisipha, bese kuba besifazane, inqubo yokulahlekelwa isisindo kanye namafutha atshisayo kuqala. Lapha usizo luza ukushisa amafutha kanye nezithasiselo zezemidlalo zokukhula okuncane kubantu besifazane. Asetshenziswanga abesifazane kuphela kanye nemisebenzi phambi kwabo kanje:

• ukusheshisa umzimba nokunciphisa ukumuncwa kwamafutha;
• qinisa inqubo yokukhulula amandla emafutha ngesikhathi sokuvivinya umzimba;
• ukucindezela ukudla.

Ngokuhambisana nemisebenzi, izithasiselo zokudla zezemidlalo hhayi kuphela ezikhiqizwa:

1. Ama-thermogens . Zikuvumela ukuba usheshise umzimba, usebenze isimiso semisipha esiyinhloko futhi ukwandise ukungenisa kwe-caloric.
2. L-carnitine . Usiza ukubhubhisa izicubu ezinamandla nokukhulula amandla ngesikhathi sokuvivinya umzimba.
3. Izindleko zokudla . Izithako ezinjalo zezemidlalo zokwehla kwesisindo zenzelwe ukuhlangabezana nezidingo zomzimba ezakhiweni, ukunciphisa indlala, kodwa ziphazamisa ukwakheka kwezicubu ze-adipose.

Izithako Zezemidlalo Zamandla

Ngaphezu kokwandisa umthamo wemisipha, kubalulekile ukuthi banamandla. Kunezindlela eziningi zokudla okunomsoco okwandisa amandla omzimba. Izithako zezemidlalo ezingcono kakhulu zokwandisa amandla omzimba, okuqukethe izingxenye ezilandelayo:

1. I-caffeine . I-stimulant ethandwa kakhulu futhi evame ukusetshenziswa, eyandisa ukusebenza kahle.
2. I-Beta-alanine . Ama-amino acid, okwandisa amandla emisipha, ubuchopho kanye nesimiso sezinzwa.
3. I-Creatine , enesibopho sokunikeza amandla emisipha.
4. Arginine . Le-amino acid ikwandisa amandla emisipha .
5. Betaine . Ikhuthaza isibindi ukukhiqiza i-keratin.

Izithako zezemidlalo zokukhuthazela

Imidlalo enjenge-marathon, ukuhamba ngebhayisikili, ukushushuluza komhlaba okudlula emhlabeni kudinga amandla angaphansi kunamandla. Ukuze kuthuthukiswe ukukhuthazela, izemidlalo ezithengiswa ngokweqile nazo zakhiwe:

1. BCAA . Le nkimbinkimbi yama-amino acids ivikela imisipha ekubhujisweni phakathi nemithwalo ehlala isikhathi eside, eyenza ukulahlekelwa kwama-amino acid. Kuthuthukisa ukumuncwa kwezakhi.
2. Ubuchwepheshe bamandla . Izinkimbinkimbi zama-carbohydrate namaminerali, enikeza ukudla okusheshayo emzimbeni. Amandla adumile emvelo ahlanganisa guarana, equkethe i-caffeine.
3. Artinin . Umsebenzi oyinhloko wale-amino acid yisondlo nokulawulwa komsebenzi wezinhliziyo nokuzivocavoca isikhathi eside.

Izithako zezemidlalo zamandla

Noma yimiphi imidlalo, futhi hhayi kuphela, amakilasi, amandla adingekayo. Kungatholakala futhi besebenzisa izithako zezemidlalo ezinhle kakhulu:

1. Abazuzi. Lolu hlobo lwezithako zezemidlalo luhlanganisa isakhiwo seprotheyini-carbohydrate. Lokhu kuhlanganiswa ngokushesha futhi kwandisa ngempumelelo amandla.
2. Njengoba nje ngokukhuthazela okwandayo, amandla e-BCAA asetshenziselwa ukwandisa amandla.

Izindleko zezemidlalo zokuvuselela emva kokusebenza

Ukusebenza ngokuzivocavoca okugcwele kudinga umzamo omkhulu, amandla, okumele abuyiselwe. Ngesikhathi esifanayo, gcina amakhono atholakalayo nokukhula kwesisindo somzimba. Ukufeza lo mgomo kuzosiza izithasiselo zezemidlalo ukuze zilulame. Lapha, yonke i-BCAAs efanayo, abagibeli, i-keratin ingaba usizo. Ukusebenzisa i-glutamine, i-amino acid, ukusheshisa ukubuyiswa kwemisipha emva kokuzivocavoca, ukunciphisa ubuhlungu ekuqeqesheni. Ama-carbohydrate, akwazi ukuphulukisa ngokushesha amandla alahlekile, angeke abe engafaneleki.