Gainer sei kutora? Rubvumo gainer nekuti yakatarwa kurema: chipimo chemushonga

Gainer chinhu inotonhorera musanganiswa. In ayo mamiriro pane mapuroteni, nyore makabhohaidhiretsi. Uyewo pakanga nzvimbo carbohydrate wemisanganiswa vane pasi glycemic indekisi. Kwavari, vanowanzoona sipidhi kugaya uye kugara simba gadziriro.

Basics kuti unofanira kuziva

Usati edza sei kutora uremu gainer kuti vakawanda muchiuto, vanofanira kudzokorora mamwe mashoko anoshandiswa. The Zvinoumba dzekare mapuroteni muvhenganiswa zvishoma carbohydrate iri vanenge katatu. Ivo zvinobatsira nekukura kwetsandanyama. Makabhohaidhiretsi vari zvakakodzerawo muzadze simba muzvitoro pashure kuguma nokudzidziswa kwacho. Zvose zvinoda okuwedzera simba kuti zvikaramba kubva muviri. It richaperera ichiwedzera tsandanyama.

Zvimwe zvinhu mitambo kudya

Mafuta, izvo akadzikama gainer, kazhinji musatakura makomborero. Sportpita vagadziri vanoedza kuderedza nhamba yavo, Kutsiva zvakazara unsaturated mafuta mhando. Pakati pezvimwe zvinhu, akawedzera zvomudumbu makemikari. Izvi zvaida kuti ave nechokwadi chokuti mutambo wacho nani yokuita zvinoitwa musanganiswa. Sezvo mamwe masangano ari gainer anogona kuita mavhitaminzi uye zvicherwa. Sports zvokudya ichi mhando vafumiswa nokuda glutamine, creatine uye amino acids. Saka gainer - sei kuti uitore?

Zvaunoda pfungwa?

Chokutanga kuenda chaipo kusarudza mix. Pakadaro, unoda kutungamirirwa nomunhu zvinodiwa. Pakadaro, kana nhamba mafuta mumuviri zvakakwirira chaizvo, zvinokosha kuti kusarudza Kuisa pfungwa pachinhu usingafadzi refu kugutsikana mapuroteni sezvo ichienzaniswa makabhohaidhiretsi. Recent kusimudzira iine mamwe kilos. Izvi zvinonyanya kuoneka zvazvingava, kana pachiitwa hakuna zvikuru zvakakwana. Pakadaro, kana paine kufuta, zvakanakisisa kutenga mapuroteni chinozunungusa pane gainer.

Kana Pokuda mutambi akasiyana dzakaonda nomuviri uye kutsanya muviri, ipapo kusarudza zvinofanira kuitwa mune nyasha fuma iyo refu mari makabhohaidhiretsi. Most chinwiwa mafuta yaunodya gainer kuchabatsira kuti zvikuru basa iri nyaya muchiuto kuti kwetsandanyama.

Chii harufaniri kukanganwika?

Cherechedzai inofanira kubhadharwa kuti puroteni sezvamunoita. Kuri kuti makabhohaidhiretsi inoshandiswa mumitambo zvokudya, kazhinji hwakanaka, kuti mapuroteni hapasi zvikomborero kune muviri. Kubva kunaka rokuvaka chinhu kuti kuchaita kuvimba kukosha mitambo kudya kunovaka.

Gainer iri zvakakwana mwero zvokudya chirungiso. Zvisinei, vagadziri havakwanisi kufunga munhu unhu kuri mumwe mutambi nguva dzose. Saka, usati watanga kugamuchira gainer kuti kutaridza kwetsandanyama, zvinokosha kuona kana zvokuwedzera anodiwa uye mavhitaminzi ari musanganiswa. Creatine kuwedzera tsandanyama inogona kutengwa yoga. Mavhitaminzi vachava wandisa muna chiitiko kuti vanoda mutambi inopfuura yakakodzera kosi waakaudzwa nachiremba wako.

The mugumisiro nokugamuchirwa

Chii chinofanira kuva chipimo chemushonga gainer? Zvinofanira kunzwisiswa kuti musanganiswa chakaoma Kuisa pfungwa pachinhu muviri. Asati kutora zvinofanira rakasanganiswa, vachiuya kuti kunyange kusachinja-chinja. Saka shandisa kungava mvura kana mukaka. On mitambo zvokudya pasuru zvakanyorwa dzakananga mugove okuwana waida kuti chete yaitonga. Zvisinei, havasi vose ezvinhu vari chinangwa. Mumwe nomumwe mugadziri achiedza kuwedzera turnover yacho chigadzirwa. Kukwirira mumwe dose asingakwanisi kukuvadza muviri. Asi mugumisiro uyu achava zvishoma. Izvi imhaka ndechokuti chitsama mapuroteni muviri kunogona kupinza zvishoma. Somuenzaniso, 300 magiramu ari musanganiswa haazogumisi zvakawanda zvinobatsira pane Zvakanyanya Kunaka Panguva Yepamuviri chikamu 150 magiramu.

How zvikuru zvinofanira kutorwa?

Kukarukureta pa nekushanda zvinofanira kuitwa nomumwe, kufungisisa hunhu zvipenyu. Kugadzirisa runodiwa uremu, pachiyero zvemitambo kugadzirira, caloric zvinodiwa, kuti girafu kuti kusimba kudzidziswa kwacho. Kana Zvakanyanya Kunaka Panguva Yepamuviri reshiyo mapuroteni kuti makabhohaidhiretsi ari mugove akawanikwa, inofanira kutanga kutora uremu gainer. Kuishandisa? Wokutanga sanganisa muvhenganiswa ari chitsama akaenzana vanofungidzirwa chimwe muzvitatu chipimo chemushonga. Migove zvinofanira yakawedzera zvishoma nezvishoma, apo paakaona mugumisiro. Kana zvazviri chisingaoneki, ipapo chipimo chemushonga anofanira akawedzera. Kana uchava seti yokufutisa, unofanira kutirambidza yaunodya nokushandisa drink ichi chete pamberi Workout.

The nguva apo uchifanira kushandisa uremu gainer

Sei kutora zvemitambo kudya zvakanaka? Kupindura mubvunzo uyu, zvakakosha kuti kubata nokugamuchirwa nguva.

1. Kudya pamberi maekisesaizi. Kana kugamuchirwa gainer akaita rwetende kutanga kudzidzisa kwacho (maminitsi 30 risati ratanga) zvichanzi vakawana simba. Saka, kuwedzera kusimba tsandanyama kukura. Pamusoro imwe simba kunobva iwe achapa dzimwe zvokudya pamusoro munyama. Uyezve, mune zvinhu zvakadaro uchakwanisa kupinza puroteni.
2. Mabiko pakupera kudzidziswa kwacho. Kana ukatora uremu gainer pashure muviri, muviri anogamuchira puroteni. chaikosha ichi chinoshandiswa nechinzvimbo chivakwa mashoko netsandanyama. Uyewo makabhohaidhiretsi vari yapihwa. Vachakupai mamwe macalorie kuti ipapo richashandiswa nechokwadi kuti nedanho kwetunhu.

Hafu yeawa mushure Workout kwapera nesimba nemhando kurovedza kuchaita kuumba munhu puroteni-carbohydrate hwindo. Panyaya iyi, kuti zvokudya zvichange zvakawanda zvikuru nokushingaira. Muscle fibers havagoni kusiya pasina rumwe simba mumamiriro ezvinhu akadaro. Zvikasadaro, tanga kuparadzwa kwavo, pane kukura. Kuti izvi zvisaitike, unofanira kushandisa uremu gainer. Sei kutora, zviri anenge pachena. Zvinofanira kucherechedzwa kuti pakarepo mushure muviri (asati apfuura maminitsi makumi matatu) nefuma kushandiswa haina inokurudzirwa. The muviri unofanira kupiwa nguva kuitira kuti haana vadzikama.

Chiizve I kuziva pamusoro gainer?

Sei kutora ichi zvemitambo zvokudya, atova pachena. Zvinofanira kucherechedzwa kuti vanogona ne zvake kudya. Kana pane kushayikwa nguva kubika, kuti gainer ichava yakanaka nzira. Zvikurukuru mubvunzo akakodzera nderwevaya vatambi vari yoku adynamic remitemo pamwe tsandanyama kukanganisika. Unogonawo kutsivira zvokudya gainer iri chiitiko pane kudikanwa nokukurumidza uremu yakatarwa. Sports zvokudya anogona kutorwa usiku. Izvi zvinoita kuti tikwanise kuwedzera caloric yaunodya pakuparwa yokushomeka mapuroteni mairi pamwe makabhohaidhiretsi. Asi zvakare, zano iri kupfuura hanya dzakaonda Vamhanyi, akasiyana kutsanya muviri. Zvinofanira kurangarirwa kuti pakurara ari kudyiwa makabhohaidhiretsi pachinhu simba pezvakaitwa iri kushoma. Zvisinei, akachengetwa sezvo mafuta. Zvinofanira kufunga zuva chinodiwa macalorie. Uyezve, zvinokosha kuti kusuma zvemitambo muviri muoti zvishoma nezvishoma. Chete nenzira iyi iri zvomudumbu hurongwa vajaire kurema gainer. Kana wakaita zvakanaka, ipapo vhiki pashure zvichiita kuona migumisiro yokutanga. Kuchawedzera simba nokutsungirira unotanga kukura netsandanyama.

Nei ndichifanira kushandisa mitambo kudya?

Achipfupikisa pasi rose pamusoro, zvakakodzera kunyora chikuru zvakanakira mitambo kudya kunovaka.

1. Gainer unobatsira zvinodiwa kuti vakawanda macalorie. mhando iyi kudiwa - dambudziko zvakajairika kuvanhu vazhinji. Sports zvokudya kunobatsira kurerutsa sarudzo kwayo. Kunyanya kana ukafunga kuti nhasi pane vakawanda iripo yeimwe.
2. Nokuda rinokosha kwemafuta vanogona kuva mutete. In Gainer ane mhando Mishonga mafuta. Zvichakubatsira kuchengeta chimiro iri Zvakanyanya Kunaka Panguva Yepamuviri ezvinhu ari muitiro kuvaka tsandanyama guru.
3. Pane zvizhinji dzokudyira zvokusarudza, akatorwa pashure kurovedza uye ose zuva. Unogona kuwana kudya mitambo kuti optimally wakanyatsokodzera kuti kushanda pedyo panguva kurovedzwa muitiro. Creatine pane vaya achakwanisa kutsiva kudya kana kuwedzera kwairi.
4. Sports zvokuwedzera anogona zvidikanwi ari inonyatsobudirira nzira creatine. Sei kutora gainer pamwe creatine? Saizvozvowo, sezvo iri nyore musanganiswa zvemitambo. In pamberi creatine mumitambo kudya hapana chikonzero ari puroteni upfu. Uyezve, havazofaniri kutenga ariega. Creatine anoonekwa kuva chakanakisisa kuwedzera zvikuru mitambo nezvakasanganiswa.
5. Chimwe chikonzero kushandisa gainer nokukurumidza kuzoita muviri.