Babban cikas ga taro na sa.

Lokacin da wani mafari o ƙarin tabbatar da samun nauyi da kuma zama ya fi girma, shi ne sau da yawa tunanin cewa wannan tsari zai kasance cikin sauri da kuma a kawai 'yan watanni, ya yi taƙama ƙato biceps da kirji tsokoki. Amma kamar yadda mai mulkin, fairly m ci gaba da farko kai da novice tsaya cak yayin, bayan abin da mafi yawan daga cikin dakuna da kuma barin wani ɓangare tare da mafarki, sunã zargin kansu da mafi nasara abokai na doping da sauran cin zarafin.

Akwai dalilai da dama ya sa sababbin an fara samun nauyi cikin sauri bayan da farkon azuzuwan. A farko da kuma babban - ne tsari ruwa da kuma jari na glycogen a tsokoki. A sakamakon horar da tsokoki to girma ga mafi part ba a kudi na girma ne tsoka, kuma saboda da cewa shi ne hõre jaddada fara adana a glycogen (carbohydrates) da kuma ruwa, wanda kuma janyo hankalin glycogen. A cewar wasu lissafin, da 1 g. Glycogen yana 2.7 grams na tsokoki. ruwa, Saboda haka da mun gwada kaifi karuwa a nauyi kuma tsoka girma a 'yan wasan da suka kawai fara magance. Amma duk da haka, kamar yadda ruwa ajiya na tsokoki har yanzu rinjayar da har, fiye da kyakkyawa da yawa, shi ya sa ya zama haka rare kari creatine monohydrate.

A sakamakon creatine a jiki.

Don fara da, shi zai kore camfin da waɗanda suke jin tsoro na wasanni abinci mai gina jiki da kuma mummunan Latin sunayen. Creatine kowace rana ka cinye nama da kifi. Duk da haka, da dan wasa ne dauke al'ada samun 5-10 gr. creatine da rana, ga abin da kuke bukata don ci da rana, game 5-10 kilogiram na nama. Yarda cewa yana da sauki ga saya a girma creatine a matsayin kari kuma shan ruwa 1-2 teaspoons fiye da shaƙa saukar da wani nauyi da furotin da rage cin abinci, wanda a irin wannan kundin kawai ba assimilate.

Babban manufar creatine ne cewa shi hidima a matsayin tushen ATP, Ina nufin wani tushen samar da makamashi ga Kwayoyin, musamman a lokacin anaerobic ikon kaya, a layi daya da ciwon da irin wannan alama, kamar yadda karawa adanar ruwa a cikin tsoka cell. Shi ne dangane da wadannan biyu Properties tare da su creatine ya zama daya daga cikin mafi inganci da kuma rare kari ga wani sa na taro da kuma ƙarfi. Gaskiya creatine yana da yawan siffofin cikin sharuddan amfani. Saboda haka, samun da hanjinsu, shi ne kashi 80 cikin dari da ke shiga cikin slag da yawa a rasa da kaddarorin, amma hakan bai faru ba, an rika cinye creatine da wani abu mai dadi, saboda insulin samar bayan ci daga sugar, creatine kare daga lalace. Amma a kan matakin na glycogen a cikin tsokoki, da kuma ba kawai shi ne zai yiwu zuwa tasiri da wannan tasiri da kuma rare kari kamar nauyi gainer.

Weight gainers, abun da ke ciki da kuma sakamako samar.

Da farko, ina son a lura cewa musamman sababbin aka kullum sami kasa wajibi ne ga ci gaban da taro na abu. Kuma ba daga gaskiyar cewa sun rayu a jin yunwa Afirka, amma yawanci saboda gaskiyar cewa "ba su dace" ko ba sa so su fahimta da yadda za a ci dama, ci gaba da cinye wani babban adadin m da sugary abinci, kamar sausages, cuku da kuma cakulan.

Ga wani sa na nauyi a cikin wani hali, ko ta yaya sanyi, amma muna bukatar mu cinye mafi carbohydrates da adadin kuzari fiye da ku ciyar da mai rana. Duk da haka, wannan bai kamata kalori cakulan daga riga aka ambata, da kuma ingancin makamashi samu daga hadaddun carbohydrates. Yana bada damar Creatine. Bayan gainer - a cakuda da furotin da kuma maltodextrin (da furotin da kuma sitaci tsaga cewa hidima mai tushe na azumi da kuma jinkirin carbohydrates). A rabo daga carbohydrates to gina jiki ne yawanci 1 zuwa 3 ko 4 to 1, Ina nufin Gainer a cikin ganganci halitta wani gagarumin amfani a cikin shugabanci na adadin kuzari, wanda ya fitar da wata babbar adadin makamashi na daya kawai gilashin ƙari.

Ba na bukatar bayyana cewa yin amfani da babban yawan adadin kuzari, ba kawai ba ka damar samun nauyi, amma kuma ya kara yawan aiki a lokacin horo da kuma a rayuwa, da samar da makamashi da ka kamata ya yi wani abu tare da. Duk da haka, akwai daya muhimmanci debe idan ka overdo shi da amfani gainer, ka ayan samun kitse, sai na shawara da ku ƙidaya yawan carbohydrates a cikin rage cin abinci.

Idan ka shawarta zaka kokarin gainer, sa'an nan duba ga wani ɓangare na shi maltodextrin, kamar yadda wani lokacin kawai kara glucose, wanda aka sosai rayayye inganta cikin shaida na mai. Idan ba za ka iya samun wani ƙari da irin wannan abun da ke ciki, za ka iya saya gainer da nauyi a Internet Stores, kawai ta hanyar hadawa maltodextrin da kuma gina jiki a dama rabbai.