Izakhiwo zangaphambi kokuzivocavoca ziyisigaba semikhiqizo yokudla okunempilo eklanyelwe ukwandisa ukusebenza komdlali ngesikhathi semidlalo. Ukuze uthole izinzuzo eziphezulu, kunconywa ukuthi ubathathe cishe imizuzu engama-30 ngaphambi kokuqala ukujima - yingakho igama lezithasiselo.
Yini ukusebenza kwangaphambi kwesikhathi nokuthi kusebenza kanjani
Kunemingcele ethile ethintekayo ngokuthatha ukuzivocavoca kwangaphambili:
- izinkomba zamandla;
- ukukhuthazela kwe-aerobic ne-anaerobic;
- ukujikeleza kwegazi emisipha ngesikhathi sokuzivocavoca (ukupompa);
- ukululama phakathi kwamasethi;
- ukusebenza kahle, amandla nesimo sengqondo;
- ukugxila nokugxila.
Lo mphumela utholakala ngenxa yezakhi ezithile ezakha izakhiwo zangaphambi kokuzivocavoca. Isibonelo, ukwanda kwezinkomba zamandla kwenzeka ngenxa yobukhona ekwakhiweni mdalo... Ngenxa yakhe, i-ATP iqoqa emisipha - umthombo oyinhloko wamandla omzimba womuntu. Ngenxa yalokho, umgijimi uyakwazi ukwenza ukuphindaphinda okuningi kusethi noma ukusebenza ngesisindo esithe xaxa ekuzivocavoca amandla.
Ukukhuthazela kuthuthukiswa ngokuba khona kwe-beta-alanine ekwakhiweni. it i-amino acid ikwazi ukubuyisela emuva umkhawulo wokukhathala. Ngenxa yalokho, kuzoba lula kuwe ukwenza umsebenzi wokuqina okulingene. Ukugijima, ukubhukuda, ibhayisikili lokuzivocavoca, nokuqeqesha amandla ngezisindo eziphakathi kuzoba lula. Uphawu lwesici ngemuva kokuthatha i-beta-alanine ukuzwa kwesikhumba. Lokhu kusho ukuthi umenzi akayekelanga ama-amino acid, futhi umphumela oyifunayo uzotholakala.
Ukumpompa inhloso enkulu yokuziqeqesha ejimini. Kuyisici esibucayi ekukhuleni kwezicubu zemisipha. Izakhi eziningi zangaphambi kokuzivocavoca zifaka isandla ekuthuthukiseni ukujikeleza kwegazi emisipha. Okuthandwa kakhulu futhi okusebenzayo yi-arginine, i-agmatine, i-citrulline nabanye abaxhasi be-nitrogen. Lezi zinto zandisa ukupompa, ngenxa yokuthi umoya-mpilo omningi nezakhamzimba ezinenzuzo zingena kumaseli emisipha.
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Ukuze i-Workout iphumelele ngempela, isikhathi esisele phakathi kwamasethi kufanele sibe sifushane. Umzimba kufanele ube nawo inani elanele lezakhamzimba ezidingekayo ukuze zonke izinhlelo zibe nesikhathi sokululama emaminithini angu-1-2 okuphumula. Ukwenza lokhu, kunezelwa amavithamini namaminerali amaningi abalulekile, kanye nama-amino acid we-BCAA abalulekile kwizakhiwo zangaphambi kokuzivocavoca.
Ukuze ujabulele inqubo yokuqeqesha, udinga ukukhuthazeka okunamandla nesimo sengqondo. Ukwenza lokhu, ukusebenza kwangaphambi kokufaka kufaka izinto ezinomphumela ovuselelayo. Elula kunazo zonke futhi engenabungozi kubo: i-caffeine ne-taurine. Lezi zivuseleli ezibuthakathaka zesistimu yezinzwa ephakathi enikeza amandla, iphakamise imizwa futhi ingalimazi umzimba.
Kodwa-ke, abakhiqizi abaningi basebenzisa izikhuthazi ezinamandla njenge-1,3-DMAA (i-geranium extract) ne-ephedrine. Bandisa kakhulu uhlelo oluphakathi lwezinzwa, oluphoqa umgijimi ukuthi aqeqeshe kanzima, asebenzise izisindo eziphakeme, futhi aphumule kancane phakathi kwamasethi. Izakhiwo ezinjalo ezinamandla zangaphambi kokuzivocavoca zinemiphumela emibi. Ukusetshenziswa ngokweqile kwalokhu kudla kungaholela ezinkingeni zenhliziyo nemithambo yegazi, ukuncipha kwe-CNS, ukucasuka, ukunganaki, nokuqwasha.
E-Russian Federation, i-ephedrine ilinganiswa nemithi ye-narcotic, futhi ukukhishwa kwe-geranium kufakiwe ohlwini lwezidakamizwa ezingavunyelwe yi-World Anti-Doping Association. Akunconyelwe ukusebenzisa ukusebenza kwangaphambi kokuzivocavoca ngama-geraniums kubantu abangaphansi kweminyaka engu-18 noma ukuphikisana ngezizathu zempilo. Izikhuthazi ezinamandla zinomphumela oqinile wokushisa amafutha, ngakho-ke akufanele uzihlanganise nokuthatha izishisi ezinamafutha ngenkathi ulahla isisindo - uzothola umthwalo owedlulele emzimbeni.
Ukuhlushwa kuyisici esibalulekile ekusebenzeni kahle kokuzivocavoca umzimba. Ukuzwa okuqhubekayo kokusebenza eqenjini lemisipha elihlosiwe kukhuthaza ukuzuza okukhulu kwemisipha. I-DMAE, i-tyrosine ne-carnosine, etholakala kumafomula amaningi wangaphambi kokuzivocavoca, ifaka isandla esimeni esifanele ngesikhathi sokuzivocavoca.
I-pre-workout iwuthinta kanjani umzimba
Abasubathi abangama-99% bathatha izakhiwo zangaphambi kokuzivocavoca ngenhloso eyodwa - ukuvuselela futhi bakhiqize ejimini. Zonke ezinye izinto zingezesibili. Izingxenye ezishukumisayo zangaphambi kokuzivocavoca ikakhulukazi zibhekele lokhu. Zithinta isimiso sezinzwa esiyinhloko, ngenxa yalokho umzimba uqala ukukhiqiza kakhulu i-adrenaline ne-dopamine. Ngaphansi kwethonya lala mahomoni, umgijimi uzizwa enesidingo sokuziqeqesha isikhathi eside nangaphezulu.
Cishe imizuzu eyi-15-30 ngemuva kokuthatha inkimbinkimbi yangaphambi kokuzivocavoca, izinqubo ezilandelayo ziqala ukwenzeka emzimbeni:
- ithuthukisa imizwa ngenxa yokukhiqizwa kwe-dopamine;
- umsebenzi wesistimu yenhliziyo uyanda, izinga lokushaya kwenhliziyo liyakhula;
- imithambo yegazi iyavuleka;
- ukozela kuyanyamalala, ukusebenza kahle kuyanda ngenxa yokusebenza kwama-adrenergic receptors.
Ukuqeqeshwa kulesi sifundazwe kuvela ukuthi kuzokhiqiza kakhulu: imisipha igcwalisa igazi ngokushesha, izinsimbi ezisebenzayo ziyakhula, ukugxila akupheli kuze kuphele ukuqeqeshwa. Kepha ngokwenzayo, akuyona yonke into emnandi kangako - ekupheleni kwesikhathi sokuzivocavoca, imiphumela emibi engemihle iqala ukuvela: ikhanda, ukozela, ukukhathala nokuqwasha (uma uzivocavoca ngaphansi kwamahora angu-4-6 ngaphambi kokulala).
Izinzuzo zezakhiwo zangaphambi kokuzivocavoca
Njengesengezo semidlalo, isengezo sangaphambi kokuzivocavoca sinomsebenzi oyinhloko wokukusiza uqeqeshe ngokwengeziwe nangamandla amakhulu. Lokhu kuyimfuneko yokufeza noma yimiphi imiphumela yezemidlalo. Noma ngabe yimiphi imigomo ozibekela yona: ukushisa amafutha, ukuthola isisindo semisipha, ukukhulisa amandla, noma okunye, ukuqeqeshwa kufanele kube nzima.
Ukwandisa amandla nokukhiqiza kokuzivocavoca kwakho kuyinzuzo enkulu yokusebenza kwangaphambi kokusebenza. Uma ufunda lolu daba ngokuningiliziwe, khona-ke izingxenye ngazinye zangaphambi kokuzivocavoca zenza eminye imisebenzi ebalulekile empilweni:
- ukwesekwa kokuzivikela komzimba (i-glutamine, amavithamini namaminerali);
- ukujikeleza kwegazi okuthuthukile (i-arginine, i-agmatine namanye ama-nitric oxide boosters);
- ukwandisa ukusebenza kwengqondo kwengqondo (i-caffeine, i-taurine nezinye izinto ezikhuthazayo);
- ukulungiswa kwesistimu yenhliziyo nemithambo yegazi ukukhuphula umsebenzi womzimba (izinto ezivuselelayo).
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Ukulimala kwezakhiwo zangaphambi kokuzivocavoca
Ngeshwa, abasubathi abaningi bathola ukulimala okungaphezulu kokuhle ngokuthatha ngaphambi kokuzivocavoca. Lokhu kusebenza ikakhulu kwizithasiselo eziqukethe i-geranium extract, i-ephedrine, nezinye izikhuthazi ezinamandla. Ake sibone ukuthi yiziphi izinkinga abagijimi abavame ukubhekana nazo lapho besebenzisa ngokweqile izakhiwo zangaphambi kokuzivocavoca nokuthi ungawunciphisa kanjani umonakalo ongaba khona kubo.
| Ingozi engaba khona | Kubonakala kanjani | Imbangela | Ungakugwema kanjani |
| Ukuqwasha | Umsubathi akakwazi ukulala amahora ambalwa, izinga lokulala liyawohloka | Ubuningi bezinto ezishukumisayo ekusebenzeni kwangaphambi kokuzivocavoca; ukungena sekwedlule isikhathi; ukweqa isilinganiso esinconyiwe | Sebenzisa okuyinkimbinkimbi ngaphambi kokuzivocavoca ngaphandle kwe-caffeine nezinye izikhuthazi, ungadluli umthamo futhi ungathathi ngaphansi kwamahora angu-4-6 ngaphambi kokulala. |
| Izinkinga zenhliziyo | Tachycardia, arrhythmia, nomfutho wegazi ophezulu | Izinto ezivuselelayo ezeqile ekusebenzeni kwangaphambi kokuzivocavoca, ezeqa isilinganiso esinconyiwe; ukuphikisana ngakunye kuzingxenye zomkhiqizo | Sebenzisa amafomula ngaphandle kwe-caffeine nezinye izikhuthazi, ungadluli umthamo |
| Kwehlisiwe i-libido | Ukunciphisa ukusebenza kocansi, ukungasebenzi kahle kwe-erectile | Ukuncipha kwemithambo yegazi endaweni yesitho sangasese ngenxa yokweqisa kwezinto ezivuselelayo ezinamandla (i-geranium extract, ephedrine, njll.) | Ungadluli isilinganiso esinconyiwe somkhiqizi noma usebenzise izakhiwo eziyinkimbinkimbi zangaphambi kokuzivocavoca |
| Ukwanda ngokweqile kwesistimu yezinzwa emaphakathi | Ukuthukuthela, ulaka, ukunganaki, ukudangala | Njalo ukweqa umthamo onconyiwe | Ungeqi isilinganiso esinconyiwe somkhiqizi futhi uthathe amakhefu ekusebenziseni ukusebenza kwangaphambi kokuzivocavoca |
| Umlutha | Ukulala njalo, ukungafuni ukuzivocavoca umzimba ngaphandle kokusebenzisa isakhiwo sangaphambi kokuzivocavoca | Umzimba ujwayela isenzo sangaphambi kokuzivocavoca kanye nokwedlula kwesilinganiso esinconyiwe | Thatha ikhefu ekuthatheni okuyinkimbinkimbi kwangaphambi kokuzivocavoca ukubuyisela isistimu yezinzwa emaphakathi nokuzwela kwe-adrenergic receptor; sebenzisa pre-ukusebenzisa kuphela ngaphambi ukusebenzisa nzima kakhulu |
Isiphetho: Izakhiwo zangaphambi kokuzivocavoca zidala ukulimala okubonakalayo kuphela ngokusetshenziswa njalo nokudlula imithamo enconyiwe (isipuni esisodwa sokulinganisa). Kunconywa ngemuva kwamasonto amane ukuthatha ikhefu lamaviki angu-2-3 ukuze "uqalise kabusha" uhlelo oluphakathi lwezinzwa kancane. Lona umthetho obaluleke kakhulu wokuthatha izakhiwo zangaphambi kokuzivocavoca. Kodwa-ke, empeleni, bambalwa abantu abayilandelayo.
Isici sengqondo sibalulekile. Ngokusebenzisa njalo ukusebenza kwangaphambi kokuzivocavoca, kuba nzima futhi kuyisicefe kumsubathi ukuziqeqesha ngaphandle kwabo: akukho mandla nokushayela, izinsimbi ezisebenzayo azikhuli, ukumpompa kuncane kakhulu. Ngakho-ke, umgijimi uyaqhubeka nokubathatha usuku nosuku. Ngokuhamba kwesikhathi, umzimba uyawujwayela, kufanele ukhethe inkambiso yangaphambi kokuzivocavoca enamandla kakhulu, noma weqe isilinganiso esinconyiwe amahlandla ama-2-3. Ngenxa yalokho, kuba nemiphumela engemihle.
Uma uthatha ukuzivocavoca kwangaphambili ngokuya ngemiyalelo, ungadluli umthamo okhuthazwayo futhi uthathe amakhefu ekuthatheni, ngeke ulimaze umzimba. Izakhiwo zangaphambi kokuzivocavoca zingaba yingozi kubasubathi abanomfutho wegazi ophakeme, i-vegetative-vascular dystonia, ukungezwani komzimba nezinto ezithile zomkhiqizo, kanye nalabo abangakafiki eminyakeni eyi-18. Kunoma ikuphi, ngaphambi kokuyithatha, kunconywa ukuthi uthintane nomqeqeshi ukuthi ungakwenza kanjani ukuzivocavoca kwangaphambili nokuthi yikuphi okungcono ukukhetha.
Ungayikhetha kanjani inkambiso yangaphambi kokuzivocavoca nokuthi yini okufanele uyibheke
Isimiso esihle kakhulu sangaphambi kokuzivocavoca yiso esifanele imigomo yakho. Okokuqala, unake ukwakheka kwalo. Akufanele ilayishwe ngokweqile ngezithako ezinenzuzo yazo engakaqinisekiswa ngokwesayensi. Lezi zinto zifaka phakathi: i-tribulus, i-hydroxymethyl butyrate, i-chitosan, itiye eluhlaza kanye nekhofi ekhishwe, i-goji berry ekhishwe, i-phenylethylamine, nezinye. Akufanele ukhokhele ngokweqile lezo zingxenye isenzo sazo esingazange sifundwe futhi sangqinisiswa.
Manje kubalulekile ukunquma ukuthi udinga ini kahle ngaphambi kokuzivocavoca. Naka izithako ezilandelayo kumkhiqizo nakumthamo wazo. Uma kukhulu, umphumela uzoba obala ngokwengeziwe.
| Kungani udinga ukuzivocavoca kwangaphambili? | Yiziphi izingxenye zomkhiqizo ezibhekele lokhu? |
| Amandla | Dala i-monohydrate, i-creatine hydrochloride, i-crealkalin |
| Ukukhuthazela | I-Beta Alanine |
| Isimo sengqondo | I-Caffeine, i-Taurine, i-1,3-DMAA, i-Ephedrine, iTyroxine, iYohimbine, iSynephrine |
| Ukuhlushwa | I-DMAE, iTyrosine, i-Agmatine, i-Icariin, i-L-Theanine, iCarnosine |
| Ukumpompa | I-Arginine, iCitrulline, i-Ornithine |
Uma uphishekela noma iyiphi inhloso eyodwa kulolu hlu, thenga isengezo esehlukile, njenge-creatine noma i-arginine. Zithengiswa kunoma yisiphi isitolo sokudla okunempilo. Kuzoba nenzuzo enkulu kakhulu. Kungolunye udaba uma udinga konke ngasikhathi sinye. Ngemuva kwalokho awukwazi ukwenza ngaphandle kwenkimbinkimbi yangaphambi kokuzivocavoca.
Esinye isici ekukhetheni kwangaphambi kokuzivocavoca ukunambitha. Abakhiqizi abaningi benza ngamabomu ukunambitheka kube mnandi kakhulu futhi kungathandeki ukuze umthengi angalingeki ukweqisa. Noma kunjalo, lokhu kumisa abantu abambalwa. Kungcono ukhethe ukuzivocavoca kwangaphambili okungathathi hlangothi ekunambithekeni ukuze kungakucimi maphakathi nekani.
Ukungaguquguquki komkhiqizo nakho kubalulekile. Ngokuvamile kwenzeka ukuthi amaqebelengwane e-powder, enza izigaxa ezingathandeki ezingancibiliki ku-shaker. Vele kufanele ukwamukele lokhu, kepha ngokwesibili akunakwenzeka ukuthi uthenge ukuzivocavoca okufanayo okufanayo.
Umphumela
Ukusebenza kwangaphambi kwesikhathi kuthuthukisa ukusebenza koqeqesho, kepha ukusetshenziswa ngokweqile kwalezi zithasiselo kungaholela emiphumeleni eminingi emibi. Kuyafaneleka ukuthatha izakhiwo ezinjalo ngokulinganisela futhi kuphela ngemuva kokubonisana nomqeqeshi nodokotela oqeqeshiwe.
