Gainer - ukutya kwezondlo

I-Gainer yintlalo yesondlo efunekayo phakathi kwabantu abaqhenqileyo, abazama ukukhawuleza ukwandisa amandla kunye nobunzima. Into ebalulekileyo yale nxu lumiso yubuninzi be-carbohydrates ekwakheni (ukuya kuma-70-90%), okuvumela umdlali ukuba akhulise inani lokuphindaphinda kwindlela nganye. I-10-30% eseleyo iprotheni, kwaye inceda ukulungisa kakuhle izicubu zomzimba. Nangona kunjalo, eso songezelelo asihambisani nomntu wonke-sifunde ngezantsi.

Ezemidlalo zondlo: iprotheni, i-creatine okanye i-geyner?

Zonke ezi ntlobo zongeziweyo zithandwa kakhulu kwaye zisetyenziselwa ukuhlawula ubunzima bemisipha nokunyamezela. Umehluko lukho ekubunjweni kwawo kunye neempawu:

1. Iprotheni yiprothini ecocekileyo eyokuqala isondlo kwaye ibuyise imisipha. Ingathathwa ngamadoda nabasetyhini. Kukhuselekile kuwo wonke umntu ongenaso ukunyamezela kweprotheni.
2. I-Creatine yinto ehlanganiswa ngumzimba ukusuka kuma-amino acids apho iprotheyini iyahlula. Isongezo sinceda ukukhawuleza ukubonelela izihlunu ngamandla, kwaye ukufaneleka kwayo kukunyuka kwamandla kunye nokunyamezela (ingakumbi kuloo midlalo apho kufuneka i-jerk e mfutshane, enamandla - umzekelo, ukuqhuba imida emfutshane).
3. I-Gainer - into eyenziwa yindlela eyahlukileyo, umphumo wonikezelo olukhulu lwamandla kwiklasi yeeklasi. Ukuthatha isongezelelo, umgijimi uba ngumgcini kwaye uyakha imisipha yakhe ngokukhawuleza.

Kufuneka ukuba uqaphele ukuba, njenganoma yimuphi umgangatho wokutya wezemidlalo, i-geyner ayihambelani nayo yonke into. Okokuqala, kubalulekile ukushiya bonke abo bathambekele ekutyebeni, abantu abanesisindo esininzi kunye nabasetyhini abangabandakanyeli kwimidlalo yamandla. Ngenxa yobuninzi be-carbohydrate, oku kutya kukuphezulu kakhulu kwiikhalori, oku kuthetha ukuba kukho umngcipheko wokufumana okanye ukwandisa izicubu zeoli kunye nomlinganiselo ongalunganga.

Ezemidlalo ezondlo "geyner": ungathabatha njani?

Ukubunjwa kwale hlobo lokuncedisa kufuna ukusetyenziswa kwezemidlalo kunye ne-geyner kuphela. Ngaphandle koko, ukubonakala kwamanqatha kuya kuphepheka. Iingcali zincoma ukhetho olunjalo lokwamkelwa:

1. Phuza i-geyner imizuzu engama-15 kuphela emva koqeqesho-ukufumana ngokukhawuleza kwamandla.
2. Ukusela i-geyner ngaphambi nangemva kokuqeqesha-ngoko kwinqanaba le-fatty tissue liza kutshiswa, kodwa ubunzima buza kukhulula ngokukhawuleza.
3. Phuza i-geyner 3-4 izihlandlo ngosuku - olu cwangciso kuphela ngabantu abaqhenqileyo abafuna ukufumana ubunzima ngokukhawuleza.

I-Gainer ivame ukukhokelela ekunyuseni kwamanqatha amaninzi, kodwa kulabo abanokukhawuleza kwe-metabolism, le mpawu ayiyonto. Ukuba uqaphela ukuba inzuzo enkulu - thatha isongezelelo kuphela ngaphambi kokudlala imidlalo.