Kana isu tiri vatsva kumitambo yekurovedza muviri kana kuti tichida kupinda munyika yekuwedzera, tingasaziva kuti chii chinonzi pre-workout supplements. Ichokwadi ndechokuti ivo vakave vakakurumbira zvikuru uye vatsigiri vavo vanoti vanogona kuvandudza mamiriro emuviri uye kupa simba vasati vadzidziswa.
Zvisinei, nyanzvi dzakawanda dzinotaura kuti dzinogona kuva nengozi uye hadzidikanirwi zvachose. Saka usati watenga imwe, zviri nyore kuziva mhedzisiro pamuviri uye zvese zvine chekuita nemutambo uyu wekuwedzera.
Pre-workout supplements inoshanda sei?
Pre-Workout supplements ndiwo akawanda-ingredient chikafu mafomula akagadzirirwa kuwedzera simba uye kuita kwemitambo. Inowanzova chinhu cheupfu chinosanganiswa nemvura uye chinonwiwa chisati chaitwa.
Kunyangwe paine zvisingaverengeki mafomula, pane kushoma kuenderana maererano nezvinosanganiswa. zvinowanzobatanidzwa amino acids, B mavhitaminzi, caffeine, creatine uye zvinotapira artificial, asi huwandu hunogona kusiyana zvakanyanya nemhando.
Asi zvekuwedzera hazvingoshandiswe kupa simba risati radzidziswa. Kana isu tichida kudzidzisa naXNUMX p.m. zuva rega rega, kudya kwemasikati kunogona kushanda sechikafu chisati chaitika. Kana tikadzidzira naXNUMX masikati, tingada kudya kuduku kuti tipe simba rinodiwa kuti tidzidzise zvakasimba.
Dzimwe nguva kudya kana snack hazvidiwi. Vanhu vazhinji vanotora imwe mhando ye pre-workout yekuwedzera. Ichi chinogona kunge chiri chinwiwa chisati chaitwa chinwiwa kana hupfu, kana inogona kungova protein shake. Pane zvinhu zvakawanda zvinogona kukanganisa zvinodiwa.
Pre-workout supplements inowanzova kukurudzira kana kusakurudzira. Zvimwe zvine zvinongedzo zvakaita se caffeine inokonzeresa uye kubvisa kuneta. Vaya vasina kukurudzirwa vanoedza kuwana chinhu chimwe chete, asi pasina zvigadzirwa zvinokurudzira hurongwa hwemitsipa (iyo inogona kukanganisa kurara).
main ingredients
Izvi zvinowedzera zvinozivikanwa kuti zvine zvinongedzo zvinogona kuvandudza kuita kwemitambo. Tsvagiridzo pamusoro pekushanda kwe pre-Workout supplements ishoma. Nekudaro, zvimwe zvidzidzo zvinoratidza kuti zvimwe zvikamu zvinogona kubatsira mumhanyi kuita.
nitric oxide precursors
Nitric oxide musanganiswa unogadzirwa nemuviri kuti usunungure tsinga dzeropa uye uvandudze kubuda kweropa. Mamwe emakomisheni akajairika anoshandiswa nemuviri kugadzira nitric oxide anosanganisirwa mune pre-workout supplement. Izvi zvinosanganisira L-arginine, L-citrulline uye masosi ezvokudya nitrate, zvakadai semuto webeetroot.
Zvimwe zvidzidzo zvinoratidza kuti kuwedzera nemishonga iyi kunowedzera kutakurwa kweokisijeni uye kudya kune mhasuru, zvichiita kuvandudza kushanda kwemitambo. Zvisinei, sezvo tsvakurudzo yakawanda iripo pamusoro pe nitric oxide inotarisa kune varume vechidiki, hazvina kujeka kana izvi zvigumisiro zvinoshanda kuvakadzi nevakuru.
Caffeine
Caffeine inowanzoshandiswa mu pre-workout supplements kuwedzera simba uye kutarisa. Icho chimwe chezvinonyanya kufarirwa zvinokurudzira, sezvo zvinogona kuvandudza kusvinura kwepfungwa, ndangariro, kuita maekisesaizi, uye kupisa mafuta.
Muchokwadi, nzira ine hutano yekuipedza (mukati memazuva ese anokurudzirwa maitiro) iri mukofi. Kune simba gums uye zvinwiwa zvesimba zvine chikamu ichi, kunyangwe iyo dosi ye caffeine inodarika yakachengeteka dosi.
Zvisikwa
Creatine ikemikari inogadzirwa yakasikwa mumuviri. Inochengetwa zvakanyanya muskeletal muscle, iyo inobata basa mukugadzira simba uye simba remhasuru. Inowanzo kuverengerwa mune pre-workout formula, asi zvakare inotengeswa seyakamira-yega yekuwedzera. Inonyanya kufarirwa nevane weightlifters, bodybuilders, uye vamwe vatambi vane simba.
Sayenzi inoratidza kuti creatine supplementation inogona kuwedzera kuchengetwa kwemuviri kwekomboni iyi, zvichibatsira kuvandudza nguva yekudzoreredza, mhasuru, simba, uye kurovedza muviri kuita. Ndiyo yakanyanya kudzidzwa yekuwedzera, saka inokurudzirwa muvanhu vazhinji.
Njodzi dzekutora pre-workout
Kunyangwe pre-Workout supplements kazhinji yakachengeteka, haina kusununguka zvachose kune njodzi. Kana tikaronga kuvawedzera pakuita kurovedza muviri, zvinokurudzirwa kutanga taongorora zvipingamupinyi zvavanogona kuita.
Artificial sweeteners uye shuga doro
Pre-Workout supplements kazhinji ine zvekugadzira zvinotapira kana shuga doro. Kunyangwe ivo vachiwedzera kunaka pasina kuwedzera macalories, zvimwe zvinotapira zvinogona kukonzera kushushikana kwemukati mune vamwe vanhu.
Kunyanya, kunwa kwakanyanya kwehuga doro kunogona kukonzera zviratidzo zvisingafadzi zvakadai segesi, kuputika uye manyoka, izvo zvose zvinogona kukanganisa kushanda kwako. Vamwe vanhu vanotaura mhinduro yakafanana yekugaya kana vachidya zvimwe zvinotapira zvekugadzira senge sucralose.
Tinogona kusarudza kudzivirira pre-Workout supplements ine huwandu hukuru hweizvi zvinotapira. Kana zvisina kudaro, edza zvishoma kutanga kuona kuti tinozvishivirira sei.
Kuwedzera caffeine
Chinhu chikuru chekusimudzira simba chezvakawanda pre-workout supplements ndeye caffeine. Kunyanya kunwa ichi chinokurudzira kunogona kukonzera migumisiro yakaipa, yakadai sekuwedzera kweropa, kukanganisa kurara, uye kuzvidya mwoyo.
Mazhinji pre-workout formula ane yakawanda caffeine sezvaungawana 1-2 makapu ekofi. Dambudziko nderekuti kana tikawana komboni iyi kubva kune mamwe masosi zuva rese, zvinogona kuve nyore kushandisa netsaona yakawandisa.
Havana kunaka
Mune dzimwe nyika, kudya kwezvokudya hakuna kunyatsogadziriswa. Naizvozvo, zvinyorwa zvechigadzirwa zvinogona kunge zvisiri izvo kana kurasisa. Kana kuchengetedzeka uye kunaka kwezvekuwedzera zvikakanganiswa, tinogona kusaziva kushandisa zvinhu zvakarambidzwa kana huwandu hune njodzi hwemamwe makomisheni.
Kuti uve nechokwadi chekuchengetedzwa, zvinokurudzirwa kutenga chete ma supplements akaedzwa nemunhu wechitatu. Zvechokwadi, chisimbiso chevimbiso chinokurudzirwa.
Zvakakosha here kutora pre-workout yekuwedzera?
Chokwadi ndechekuti, pre-Workout supplements haisi yemunhu wese. Kana tichigara tichiona kushaya simba kana kunetseka kupedza kudzidziswa, hatifanire kungotendeukira kune zvekuwedzera. Hatifanirwe kuda chaiyo pre-workout chikafu, kana pre-workout yekuwedzera.
Hydration, kurara uye kudya zvakakwana zvakakosha kune chero maitiro ekuita maekisesaizi kuti awedzere masimba masimba uye kubatsira kugadzirisa tsandanyama. Pamusoro pezvo, kusiyanisa mune pre-Workout yekuwedzera zvinongedzo inogona kuve chinhu pakuona kushanda.
Zvinogonawo kudhura, uye tsvakurudzo haina kuvaratidza kuti inoshanda kudarika zvokudya zvakakwana zvinopa kudya kwakafanana. Semuenzaniso, bhanana uye kapu yekofi ndiyo yakakodzera, yakachipa uye inokwanisika imwe kune pre-workout yekuwedzera.
Izvo zviri kutaurwa, kana tikaona kuti pre-workout mafomula anotiitira, hapana chikonzero chekuasiya. Iwe unongofanirwa kufunga nezve zvinosanganiswa uye huwandu hwekudyara.
Anenge unofanira kuitora 30-40 maminitsi pamberi pekurovedza muviri kana iyo yekuwedzera ine caffeine. Kana zvisiri kukurudzira, saka unogona kuswedera zvakanyanya. Zvinotora anenge maminetsi makumi matatu kuti mhedzisiro iratidzike mukukurudzira kusati kwaitwa uye mhedzisiro yacho inofanira kugara 30-40 maminetsi mushure meizvozvo (kureva iyo yese sesheni yesimba). Caffeine inogona kuramba iri muhurongwa kwemaawa mushure mekudya, saka isu tinokurudzira caffeine-isina pre-Workout kana iwe uchida kurovedza muviri kunonoka mukati mezuva.