Lub ntsiab obstacles rau qhov loj ntawm lub teeb.

Thaum ib tug beginner nyhav nce nyhav thiab ua loj, nws yog feem ntau xav tias qhov no yuav tsum tau ceev heev thiab nyob rau hauv cia li ib tug ob peb lub hlis, nws yuav khav tua Biceps thiab lub hauv siab nqaij. Tab sis raws li ib tug txoj cai, haum sai kawm chiv ua lub novice mus rau ib tug standstill, tom qab uas feem ntau ntawm cov chav thiab tawm rau ib feem nrog nws tus npau suav, liam tag nrho rau cov muaj kev vam meej cov phooj ywg ntawm doping thiab lwm yam abuses.

Muaj ntau ntau yog vim li cas vim li cas cov tuaj tshiab yuav pib mus nce hnyav sai tom qab pib kawm ntawv. Cov thawj thiab lub ntsiab - yog tus txheej txheem dej thiab txuam nrog ntawm glycogen nyob rau hauv cov leeg. Raws li ib tug tshwm sim ntawm kev kawm koj cov leeg kom loj hlob, rau qhov cov tsis nyob rau hauv cov nuj nqis ntawm txoj kev loj hlob yog nqaij, thiab vim lub fact tias nws yog raug kev nyuaj siab pib cia ib tug glycogen (carbohydrates) thiab dej, uas kuj attracts glycogen. Raws li ib co lus teb, ib 1 g. Glycogen muaj 2.7 grams ntawm cov nqaij. dej, li no kuj ntse nce nyob rau hauv hnyav thiab mob volume nyob rau hauv ncaws pob uas yog cia li pib mus nrog. Tab sis rau nkawv noj, raws li cov dej cia rau cov nqaij ntshiv tseem muaj feem xyuam rau lawv raws li, dua li zoo nkauj npaum li cas, yog vim li cas ua thiaj li nrov ntxiv creatine monohydrate.

Cov nyhuv ntawm creatine ntawm lub cev.

Yuav pib nrog, nws yuav dispel myths xwb ntawm cov neeg uas ntshai ntawm kev ua si kev noj haus thiab txaus ntshai Latin cov npe. Creatine txhua txhua hnub koj haus cov nqaij thiab cov ntses. Txawm li cas los, cov kis las yog suav tias yog ib txwm tau txais 5-10 gr. creatine ib hnub twg, uas koj yuav tsum noj ib hnub twg, hais txog 5-10 kg ntawm nqaij. Pom zoo hais tias nws yog yooj yim mus yuav nyob rau hauv tej creatine raws li ib tug ntxiv thiab haus dej 1-2 teaspoons tshaj daig caj pas cia ib tug hnyav protein noj cov zaub mov, uas nyob rau hauv xws tagnrho tsuas tsis assimilate.

Lub hom phiaj tseem ceeb ntawm creatine yog hais tias nws ua hauj lwm pab raws li ib tug qhov chaw ntawm ATP, i.e. ib qhov chaw ntawm lub zog rau lub hlwb, tshwj xeeb tshaj yog thaum lub sij hawm co hwj chim load, nyob rau hauv thaum uas tig mus muaj xws li ib tug feature, raws li amplification khaws cia ua kua nyob rau hauv cov nqaij ntawm tes. Nws yog nyob rau hauv kev twb kev txuas nrog cov ob zog nrog lawv creatine kuj yog ib qho ntawm qhov zoo tshaj thiab nrov tshuaj rau ib tug txheej loj thiab muaj zog. Yeej muaj tseeb creatine muaj ib tug xov tooj ntawm cov nta nyob rau hauv cov nqe lus ntawm kev noj. Yog li ntawd, tau txais mus rau hauv cov hnyuv, nws yog 80 feem pua mus rau hauv cov slag considerably nyob rau hauv poob nws cov khoom, tab sis hais tias tsis tshwm sim, nws yuav tsum tau mus haus creatine nrog ib yam dab tsi qab zib, vim hais tias insulin ua tom qab kom tsawg ntawm cov piam thaj, creatine tiv thaiv los ntawm lwj. Tiam sis nyob rau theem ntawm glycogen nyob rau hauv cov nqaij ntshiv, thiab tsis tsuas yog tau los txhawb nrog rau cov tib zoo thiab nrov tshuaj zoo li hnyav gainer.

Nyhav gainers, lawv muaj pes tsawg leeg thiab cov nyhuv ua.

Ua ntej ntawm tag nrho cov, kuv xav kom nco ntsoov hais tias tus neeg tuaj tshiab tas li tau txais tsawg yuav tsum tau rau txoj kev loj hlob ntawm qhov loj ntawm lub substance. Thiab tsis yog los ntawm lub fact tias lawv nyob rau hauv ib tug tshaib plab African lub teb chaws, tiam sis feem ntau vim lub fact tias "tsis haum" los yog tsis xav kom to taub yuav ua li cas noj txoj cai, txuas ntxiv mus haus ib tug enormous nqi ntawm fatty thiab tej khoom noj, xws li sausages, cheese thiab chocolates.

Rau ib txheej ntawm qhov ceeb thawj nyob rau hauv txhua rooj plaub, tsis muaj teeb meem li cas txias, tiam sis peb yuav tsum tau haus ntau carbohydrates thiab calorie ntau ntau tshaj qhov uas koj siv ib hnub twg. Txawm li cas los, qhov no yuav tsum tsis txhob yuav calorie chocolates los ntawm lub twb hais, thiab qhov zoo tshaj ntawm lub zog muab tau los ntawm complex carbohydrates. Nws muab lub caij nyoog Creatine. Thaum gainer - ib tug sib tov ntawm cov protein thiab maltodextrin (protein thiab cov hmoov txhuv nplej cais uas ua hauj lwm pab ib qhov chaw ceev ceev thiab qeeb carbohydrates). Qhov ratio ntawm carbohydrates rau protein yog feem ntau 1 mus rau 3 los yog 4 mus rau 1, i.e. Gainer nyob rau hauv lub txhob txwm tsim ib tug tseem ceeb kom zoo dua nyob rau hauv cov kev taw qhia ntawm calorie ntau ntau, uas ua ib tug lossis loj npaum li cas ntawm lub zog ntawm tsuas yog ib lub khob additive.

Kuv tsis tas yuav piav qhia hais tias kev siv ntawm ib tug loj tus naj npawb ntawm cov calories, tsis tsuas tso cai rau koj mus nce phaus, tiam sis kuj yuav ua tau kom tsim tau thaum lub sij hawm txoj kev kawm thiab nyob rau hauv lub neej, lub zog koj yuav tsum mus ua ib yam dab tsi nrog. Txawm li cas los, muaj ib tug tseem ceeb rho tawm yog tias koj sib zog heev nws nrog rau kev siv gainer, koj yuav tau txais roj, yog li kuv qhia koj mus suav cov xov tooj ntawm carbohydrates nyob rau hauv koj cov khoom noj.

Yog hais tias koj txiav txim siab mus sim gainer, ces mus saib rau ib feem ntawm nws maltodextrin, raws li tej zaum tsuas ntxiv piam thaj, uas yog heev nquag txhawb lub deposition ntawm roj. Yog hais tias koj yuav nrhiav tsis tau ib tug additive nrog xws li ib tug muaj pes tsawg leeg, koj muaj peev xwm yuav ib tug gainer by luj nyob rau hauv Internet khw muag khoom noj, tsuas yog nws maltodextrin thiab protein nyob rau hauv txoj cai proportions.