Woyendetsa - masewera olimbitsa thupi

Gainer ndi zakudya zamasewero zomwe zimafunikira pakati pa anthu oonda, omwe akuyesera kuwonjezera mphamvu ndi misala. Chofunika kwambiri cha zowonjezera izi ndi kuchuluka kwa chakudya m'magulu (mpaka 70-90%), zomwe zimalola mpikisano kuonjezera chiwerengero cha kubwereza mwa njira iliyonse. Zotsalayo 10-30% ndi mapuloteni, ndipo zimathandiza kukonza minofu yambiri. Komabe, zowonjezereka sizikugwirizana ndi aliyense - werengani za pansipa.

Chakudya cha masewera: mapuloteni, creatine kapena geyner?

Mitundu yonse ya zowonjezera ndi yotchuka kwambiri ndipo imagwiritsidwa ntchito pobweretsa minofu ya minofu ndi kuwonjezereka. Kusiyanasiyana kuli m'zochitika zawo ndi makhalidwe:

1. Mapuloteni ndi mapuloteni oyera omwe amayamba kudya ndi kubwezeretsa minofu. Ikhoza kutengedwa ndi amuna ndi akazi. Ndibwino kuti aliyense amene sakuvutika ndi kusalana kwa mapuloteni.
2. Creatine ndi chinthu chimene chimapangidwa ndi thupi kuchokera ku amino acid komwe amapanga mapuloteni. Zowonjezera zimathandiza kuti minofu ikhale yogwira mwamphamvu, ndipo chiyero chake chachikulu ndi kuwonjezeka kwa mphamvu ndi chipiriro (makamaka m'maseŵera amenewo komwe kufunika kanthawi kochepa, kothamanga kwakukulu - mwachitsanzo, kuyendetsa maulendo aifupi).
3. Gainer - chinthu chosiyana, chomwe chimakhala ndi mphamvu yaikulu mu maphunziro. Atatenga chowonjezera, wothamanga amakhala wokhazikika ndipo amamangirira minofu mwamsanga.

Tiyenera kuzindikira kuti, monga chakudya chilichonse cha masewera, geyner sichiyenera aliyense. Choyamba, ndibwino kuti tisiyane ndi onse omwe ali ndi chilakolako chokhala ndi mafuta, anthu omwe ali ndi zolemera kwambiri komanso amayi omwe sagwira nawo masewera olimbitsa thupi. Chifukwa cha kuchuluka kwa chakudya, chakudyachi chili ndi makilogalamu ambiri, zomwe zikutanthauza kuti pali chiopsezo chopeza kapena kuchulukitsa minofu ya thupi pa thupi ndi mlingo woyipa.

Chakudya cha masewera "geyner": mungatenge bwanji?

Zomwe zimapangidwanso kumaphatikizapo kugwiritsa ntchito masewera ndi geyner palimodzi. Apo ayi, maonekedwe a mafuta ali pafupi kupezeka. Akatswiri amalangiza njira zoterezo kuti alowe:

1. Imwani mphindi 15 pokhapokha mutaphunzira - kuti mupeze mphamvu mwamsanga.
2. Kumwa jekeseni musanayambe ndi pambuyo pake - choncho pamakhala minofu siidzotenthedwa, koma misa ikhoza kulemera.
3. Imwani gayeni 3-4 pa tsiku - ndondomeko iyi yokha kwa amuna oonda omwe akufuna kupeza misa posachedwa.

Gainer nthawi zambiri imabweretsa kuwonjezeka kwa mafuta, koma kwa iwo omwe ali ndi kupuma kofulumira, zotsatirazi sizowopsya. Mukawona kuti phindu liri lalikulu - tengani chowonjezera m'malo musewera masewera.