Phakathi kohlu olukhulu lwezengezo zemidlalo, kuyadingeka ukugqamisa i-creatine, isenzo sayo esenza ezemidlalo zisebenze kangcono.
Abasubathi be-Novice badinga ukufunda ngokucophelela wonke ama-nuances wokusebenzisa izengezo ezingeziwe. Futhi thola ukuthi yini i-creatine, ukuthi yenzani nokuthi ingasetshenziswa kanjani ngendlela efanele ukuze kungabi bungozi empilweni.
Yini i-creatine, yenzani?
I-Creatine yinto eyenzeka ngokwemvelo ekhiqizwa ngumzimba womuntu ngokusetshenziswa kokudla kwemvelaphi yezilwane.
Kodwa-ke, ezimweni eziningi le nto ayanele, ngakho-ke kuyadingeka ukusebenzisa ukudla okukhethekile okuqukethe ukwakheka ekubunjweni kwayo.
Izici ezilandelayo zesenzo sesithasiselo ziyahlukaniswa:
- into ikhuthaza ukwakheka kwemicu yemisipha, okuholela ekwandeni kwesisindo semisipha;
- ukulondolozwa koketshezi kwezicubu zemisipha, okudingekayo ukuthuthwa komsoco;
- ukukhula kwezinkomba zamandla.
Ukusetshenziswa kwento enjalo kuvumela umzimba ukuthi ukhiqize amandla angeziwe ukukhulisa ukukhuthazela komzimba.
Abasubathi abasebenzisa lolu hlobo lokungezelela bangaqeqesha isikhathi eside, kuyilapho imisipha ithuthukisa ukukhuthazela okwengeziwe kokusebenza okulandelayo.
Kungani abagijimi bedinga ukudala?
Kubantu abangena kwezemidlalo njengokugijima, ukusetshenziswa kwe-creatine ngokuyinhloko kwakha ukukhuthazela.
Ukuze uhambe amabanga amade, kudingeka ama-carbohydrate, aguqulwa abe amandla. I-Creatine ikhipha amandla, okwandisa ukukhuthazela kwemicu yemisipha futhi ikuvumela ukuthi uqeqeshe isikhathi eside.
Yimuphi umdali okufanele ukhethe ukumsebenzisa?
Ukukhethwa kwesengezo sabagijimi kuncike kokuthandwa ngumuntu siqu. Kunezinhlobo ezimbili zezinto ezingasetshenziswa ukukhulisa ukukhuthazela kwemisipha.
Impuphu
Okuvame ukusetshenziswa kakhulu ngabasubathi, ngoba ifomu le-powder creatine lincibilika ngokushesha esiswini somuntu. Umphumela oyifunayo uvela esikhathini esifushane, esivumela ukuthi into isetshenziswe ngokushesha ngaphambi kokuqala komjaho. Ukusetshenziswa, abagijimi kudingeka balungiselele ama-cocktails akhethekile ngokuxuba i-powder noketshezi.
Amaphilisi
Ukusetshenziswa kwesengezo kuma-capsule kulula kakhulu kunefomu le-powder, ngoba i-capsule ngayinye iqukethe isilinganiso esidingekayo. Lolu hlobo lwezinto luhle kakhulu kubantu abathuthela ezindaweni ezahlukahlukene futhi akunakwenzeka ukulungisa ingxube kusuka ku-powder.
Lolu hlobo lwe-creatine lusebenza kangcono kakhulu ngemuva kokuqeqeshwa, futhi kuma-capsule, into ibiza kakhulu kunozakwabo we-powder. Ukuthola umphumela, ama-capsule kufanele athathwe noketshezi oluningi.
Imiyalo yokusebenzisa i-creatine
Into ingasetshenziswa ngezindlela eziningana. Lapho ukhetha ukuthi uyisebenzisa kanjani i-creatine, udinga ukuqonda ukuthi isengezo singanciphisa ukukhiqizwa kwemvelo komzimba kwe-creatine.
I-Creatine isetshenziswa izindlela ezilandelayo
Indlela ejulile isetshenziswa ngaphambi komthwalo omkhulu ozayo emisipheni:
- izinsuku zokuqala ezi-5-7 umgijimi esebenzisa ama-gramu ayi-20 kosuku lonke, imvamisa ehlukaniswa ngemithamo emi-4;
- zingakapheli izinsuku eziyi-14 kudliwe amagremu ayi-10, ahlukaniswe ngemithamo emi-2 ngaphambi nangemva kokuqeqeshwa;
- Isikhathi sokwamukelwa amasonto ama-4.
Indlela ehamba kancane ibhekwa njengephephe kunazo zonke:
- ukusetshenziswa kwezidakamizwa kuthatha amasonto ama-4-5;
- umuntu usebenzisa u-5 gramu we-creatine nsuku zonke.
Ukuze usebenzise kahle, isengezo sinconywa ukuthi sidliwe ngokushesha ngemuva kokuvuka. Ukweqiwa okulandelayo kudliwe ngejusi elimnandi.
Kubagijimi abaqalayo, ukwakhiwa kancane kancane kubhekwa njengokufanele. Uma kunesidingo sokwenza umthwalo omkhulu wesikhathi esisodwa, indlela yokulayisha yokudala ingasetshenziswa.
Ukubuyekezwa komgijimi
Ngisebenzisa i-creatine ngaphambi nangemva kokuqeqeshwa. Ngakhetha into ngohlobo lwempuphu ngemali eshibhile, futhi umphumela ungcono kakhulu. Isiza ukwenza ukusebenza okunamandla, kanye nokwandisa isikhathi sokuqeqeshwa.
U-Anton
Ngisebenzisa ibhekwa kabili ngosuku, okokuqala ngqa ngemuva kokuvuka, ngichitha umthamo (5 amagremu) ku-300 ml wejusi lamagilebhisi. Ukwamukelwa kwesibili ngemuva kokuqeqeshwa. Ngizikhethele uketshezi ngokwami, abangane abaningi bakhetha ukusebenzisa amanzi anoju. Konke kuncike ekuthandweni komuntu siqu.
UDmitry
Izikhathi eziningi kuhlangatshezwane nezinkundla zokuthi umdali akanampilo. Nami ngiyisebenzisa njalo le nto, ikakhulukazi uma kunesidingo sokwandisa ukukhuthazela ngaphambi kwezinhlanga.
Akukho monakalo, isimo esiyinhloko ukusebenzisa umthamo ngendlela efanele hhayi ukwandisa isikhathi sokusetshenziswa uwedwa. Futhi, ukusetshenziswa kwento akukhuthazwa isikhathi eside futhi lapho kungekho ukuqeqeshwa, uma kungenjalo kungavela izinkinga zenhliziyo.
USergei
Ukukhulisa ukukhuthazela ngiphuza isengezo 1 isikhathi ngosuku, amagremu ama-5, ngicabanga ukuthi lesi silinganiso sanele lo mdlalo. Lapho ukuxhumana nabangane usebenzisa indlela yokulayisha, umphumela wawufana nabasubathi abathola kancane kancane le nto ezicutshini zemisipha.
Egor
Ukusetshenziswa kwe-creatine kuphumelela kakhulu kubagijimi be-sprinter. Kuyadingeka futhi ukucacisa ukuthi ukusetshenziswa kweziphuzo zekhofi akunconywa kubantu abathatha isengezo esikhethekile, ngaphandle kwalokho umphumela uzoba zero. Mina ngokwami ngadlula kulokhu ngaze ngabonisana nodokotela onguchwepheshe.
Svyatoslav
Ukusetshenziswa kwe-creatine kuvumela abagijimi ukuthi bandise ukukhuthazela kwabo nokuqeqesha ngezinga elikhulisiwe isikhathi eside.
Ukusetshenziswa okulungile kwesengezo akuthinti impilo yomuntu, noma kunjalo, ochwepheshe bathi imiphumela emibi elandelayo ingavela:
- lapho usebenzisa ibhekwa isikhathi esingaphezu kwenyanga eyodwa, izimpawu ezingathandeki zingavela ezicutshini zethambo;
- Ukusetshenziswa kwesikhathi eside kwesengezo ngamanani amakhulu kuthinta kabi isimo sezinso zomgijimi.
Ukuze isithasiselo sizuzise kuphela, ngaphambi kokuqala ukusisebenzisa kuyadingeka ukuthi uthintane nochwepheshe ozokusiza ukhethe indlela enhle kakhulu yokusebenzisa.
