Waa maxay sababta loo baahan yahay creatine ciyaaraha

dabeecadaha dadka si ay u nafaqo sports uu qarsoon yahay. Qof u cambaareyneysaa "boocsadahana" for isticmaalka kiimikada, ma fahmo sababta ay jirto creatine, acids amino ama borotiinka. Qaar kale, by la barbardhigo, jeclaan lahaayeen ama xitaa naftooda u isticmaalaan, laakiin bodybuilding ma aha in ay xirfad. Oo dhan, maxaa yeelay, waxaa jira aragti ka mid ah dhibaatooyinka ay keenaan jidhka lagu daro kuwan. sheekooyin cabsi badan oo ku saabsan dhaawaca beerka, kacsi la'aanta iyo dumarka mannish ka xariiqay kaliya la'aanta ah ee horumarinta dhaqanka cayaaraha ee aadanuhu.

Waayo, waa maxay isticmaali nafaqada isboortiga? Talooyin la kulmay bodybuilders iyo tababarayaal xirfad ay sheegayaan in marka si habboon loo xulay supplements adag caawin deg deg ah gaaraan ujeedooyinkooda, in ay lumiyaan miisaan, siin gargaarka jidhka, in la kordhiyo mass muruqa, sii kordhaya adkeysi iyo tamarta inta lagu guda jiro rabtay.

Waa maxay creatine

Mid ka mid ah qaybaha dastuurka ee nafaqada sports - waa creatine. acid organic An, kaas oo la laftiisa ka acids amino sida glycine, arginine oo methionine dhexsameeysmo jirka. In jidhka bini'aadamka, kuwaas oo, muruqa, waxaa ku jira 95% saamiyada guud ee creatine. Haddii afka caan ah si ay u sharxaan sababta ay jirto creatine ah in hawsha ugu muhiimsan - waa in la kordhiyo dulqaadasho, kor u koritaanka murqaha iyo siiyaan gargaarka jidhka.

Mabda'a hawlgalka ee creatine

In reserve dabiiciga ah ee creatine dhaqso u dhamaado isagoo rabtay aad u daran. Waayo qofka caadiga ah, heerka socodka this waa 2 garaam. Iyadoo la raacayo, inta lagu guda jiro jimicsi jirka u baahan yahay xaddi weyn u weyn ee acid this. jidhku waa awoodin in synthesize mugga lagama maarmaanka ah ee iyaga u gaar ah, si badalkooda ka baxsan waa ka duwan oo aad u weyn oo lagama maarmaan ah oo kordhinaya xoog muruqa.

Yaa iyo sababta ay u jiraan creatine a

Guud ahaan, keratin ah waxaa loo baahan yahay by kuwaas oo hadaf ah oo dhan, si loo kordhiyo mass muruqa, hagaajiyo waxqabadka anaerobic, si loo kordhiyo xoog iyo dulqaadashada inta lagu guda jiro tababarka. Tilmaamayaasha weyn ee qaata diyaarinta this yihiin:

• kordhiyo xoog;
• sii kordhaya dulqaadasho muruqa iyo anaerobic;
• awoodda ee "qalalan" mass muruqa;
• siinta gargaarka jidhka.

Creatine sidoo kale kor u gubashadii baruurta by sii kordhaya dadaalka iyo kordhinta waqtiga tababarka jirka ee jimicsiga. Sida laga soo xigtay waxbarashada, creatine gabi ahaanba waa mid ammaan u ah jidhka dumarka iyo leedahay sababo lahayn. Laakiin dadka dhalinyarada ah in ay qaataan daawo this ka fiican ka dib markii la baaluqo (da'da okolo16-17 s).

Rules of dheeri creatine

Waxaa jira waxyaabo sida "waji loading" iyo "wajiga taageero." Wajiga koowaad - yartay creatine afar jeer ah oo leh miisaan ah tirada guud ee 10-20 garaam for 7-10 maalmood. Tan waxa la wajiga labaad inta lagu guda jiro kaas oo dheeri creatine waxaa uu hoos ugu 10.5 garaam oo 2-3 jeer maalintii. In mabda'a, download wajiga qasab ma ahan, waxaa ku kordhinaya natiijooyinka si degdeg ah ka badan, laakiin waxa aan, waxaad arki doontaa dhaqdhaqaaqa wanaagsan ee koritaanka muruqyada, oo kaliya ka dib. Dhaq hoos creatine u baahan tahay biyo nadiif ah ama casiir la xisaabinta 150-200 ml. 5 g. daroogada. Waxa kale oo lagama maarmaan ah si ay u dhawraan wareegga saxda ah soo dhaweynta creatine isticmaalo 35-40 maalmood, markaas beddelayaan 30-maalin fasax. Ha qaadan wax ka badan daro 2 bilood oo isku xigta.

ammaanka creatine

Sidaas daraaddeed, sababta ay u jiraan creatine ah in cayaaraha, waxaan u garan. Hadda aan ka hadalno dhankiisa labaad oo qadaadiic ah. Sida ku xusan, dadka intooda badan, kuwaas oo aan shakhsiyan u soo maray la nafaqada isboortiga, la hadal ku saabsan sida ay harmfulness iyo wax matare. Si aad u taariikhda, waa Creatine waa dheeraadka ciyaaraha ugu cilmi-baaris. Ma lahan waxyeelo ah in la caddeeyey by saynisyahano, heerka aan la aqbali karin (25! G) ee barashada cilmiga creatine. khasaare kaliya marka la isticmaalayo ayaa markii ugu horeysay waxay noqon kartaa haynta kacsan iyo dareeraha ee jirka. Tani waxay dhacdaa keliya inta lagu jiro wajiga loading ah, in uu yahay, 2-5 maalmood gudahood.

Waa wakhti ay ku jimicsi

Haddii aad tahay on fasal in hoolka, xitaa haddii aan xirfad, laakiin aniga qudhaydu, tixgelin kaxeynayo nafaqada isboortiga. Isagoo sharaxayay ujeedada uu qolka tababaraha soo socda, weydii wixii talo ah, halkaas oo ay u soo iibsadaan nafaqada isboortiga, waxa aad u baahan tahay si ay u sameeyaan iyo sida. Waxa intaa dheer in supplements isboortiga, la tasho ku saabsan cunto maalmeedka iyo barnaamij jimicsi, iyo dheelitirka biyaha-Cusbada leh.