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choyambaMalangizo owonjezeraKulimbitsa thupi Kwabwino Kwambiri: Mphamvu zambiri, mayendedwe ndi magwiridwe antchito 

Kulimbitsa thupi Kwabwino Kwambiri: Mphamvu zambiri, mayendedwe ndi magwiridwe antchito 

- Kutsatsa -
Nthawi Yowerenga: 6 mphindi

Zabwino kulimbitsa thupi koyambirira ndi chinthu chomwe chimapangitsa kusiyana kwakukulu kwa iwo omwe akufuna kukhala ndi mphamvu zambiri komanso mphamvu zochitira masewera olimbitsa thupi, motero amapeza zotsatira zabwino, kaya apindule. minofu ou kuonda.

Kuti mutsimikize zotsatira zomwe zidzatuluke, nsonga yabwino ndikudziwa zambiri za momwe mungagwiritsire ntchito zowonjezera ndi zakudya musanaphunzire.

Chifukwa chake, cholinga cha nkhaniyi ndikuwonetsa zonse zomwe zili zofunika kwambiri pamutuwu, onani pansipa pre workout ndi chiyani !

Kodi pre workout ndi chiyani?

Um kulimbitsa thupi koyambirira ndi mankhwala kapena chakudya chomwe, chikagwiritsidwa ntchito musanaphunzitse, chimabweretsa mphamvu zowonjezera mphamvu komanso malingaliro ambiri, kuti abweretse ntchito yabwino pakuchita masewera olimbitsa thupi.

Kugwiritsa ntchito chithandizo ichi maphunziro asanayambe zitha kukhala kuchokera ku chakudya kapena zowonjezera, bola zimagwira ntchito yokulitsa kagayidwe kachakudya ndikulimbikitsa mphamvu kuti mutuluke m'moyo wongokhala.

Chakudya

Chakudya ndi chinthu chomwe chingathandize kupereka mphamvu zambiri kusiya moyo wongokhala pambali ndikukwaniritsa zolinga zophunzitsira kamodzi, monga kupambana misa yotsamira ou kulemera.

Pali zambiri zomwe zimathandizira pa ntchitoyi ndipo mudzadziwa zomwe zili zofunika kwambiri pansipa. zomwe muyenera kudya chisanadze kulimbitsa thupi kuti muchepetse thupi.

Zoyenera kudya pre Workout kuti muchepetse thupi?

kwa iwo amene akufuna kuonda, pali zakudya zina zomwe zimabweretsa zotsatira zosaneneka, monga khofi, tiyi wobiriwira, ginger ndi ufa wa guarana.

Zakudya zina zomwe zimabweretsa mphamvu zambiri komanso zomwe, nthawi yomweyo, zimachepetsa kukhuta komanso njala ndi oats ndi mbatata, onani pansipa. zomwe muyenera kudya musanachite masewera olimbitsa thupi chifukwa cha hypertrophy.

Zoyenera kudya zisanachitike masewera olimbitsa thupi chifukwa cha hypertrophy?

O kulimbitsa thupi koyambirira Ndikofunikira kwambiri kwa iwo omwe akufuna kupeza zambiri kupindula kwakukulu kutsamira, hypertrophying bwino ndi kuchita masewera olimbitsa thupi.

Zina mwazabwino kwambiri ndi pulses, nyama ndi mazira, zomwe zimakhala ndi mapuloteni ambiri, motero zimakulitsa kupindula kwa minofu ikadyedwa musanaphunzire.

Zowonjezera

Zowonjezera ndi njira zabwino zomwe mungadye musanaphunzire ndikuchita bwino, chifukwa zimakupatsirani mphamvu zambiri komanso mawonekedwe.

Zowonjezera izi, kawirikawiri, zimapangidwira kuti zitengedwe musanayambe maphunziro amtundu uliwonse, kubweretsa kuwonjezeka kwa mphamvu zamaganizo ndi zakuthupi, ndipo nsonga ndiyo kusankha zomwe zili ndi nyimbo zosiyana malinga ndi zinthu.

Pogula a onjezera kutenga musanayambe maphunziro, kumbukirani kufunafuna mankhwala apamwamba pamtengo wokwanira, kuti mupewe mavuto m'tsogolomu.

Nazi zina zomwe mungachite musanaphunzire ngati cholinga chanu ndikulemera kapena kuchepetsa thupi, zomwe muyenera kuchita kuti muchepetse thupi :

Zoyenera kuchita musanachite masewera olimbitsa thupi kuti muchepetse thupi?

Kwa iwo omwe akufuna kuchepetsa thupi, zina mwazowonjezera zabwino zomwe mungatenge musanaphunzire ndi thermogenics, monga Mamba yakuda ndi Lipo 6 Wakuda, omwe amapangidwa kuchokera ku caffeine ndi ephedra, onani pansipa zomwe muyenera kuchita musanachite masewera olimbitsa thupi kuti mukhale ndi minofu :

Zoyenera kuchita musanayambe kulimbitsa thupi kuti mukhale ndi minofu?

Ngati cholinga chanu ndikupeza minofu yambiri, pali zowonjezera kulimbitsa thupi koyambirira zomwe zimapanganso kusiyana kwakukulu pazotsatira zomwe mukufuna kupeza, monga Mapuloteni a Whey ndi BCAA, zomwe zimalimbikitsa kukula kwa minofu.

Creatine ndi yofunika kwambiri chifukwa imathandiza kuwonjezera mphamvu kwa maselo a minofu, omwe amalimbikitsa kwambiri matenda oopsa m'njira yotsimikizika.

Momwe mungapangire masewera olimbitsa thupi

Njirayo mmene kutenga pre kulimbitsa thupi zimatengera kwambiri mtundu womwe mudzadya, chifukwa monga tawonera, ndizotheka kupeza mphamvu kuchokera ku chakudya kapena zowonjezera.

Ngati mwaganiza kudya chakudya, nsonga ndi kuchita izo osachepera 1 kwa 2 hours pamaso pa maphunziro, kotero mulibe vuto ndi kulemera m`mimba panu pa nthawi masewera olimbitsa thupi.

Kumbali inayi, pazamankhwala owonjezera muyenera kumwa pafupifupi mphindi 30 musanachite masewera olimbitsa thupi, koma nthawi zonse poganizira malingaliro a wopanga kapena katswiri wazaumoyo yemwe mumamufunsa.

Momwe mungapangire zodzikongoletsera kunyumba

Anthu ambiri safuna kudya zolimbitsa thupi zomwe zidapangidwa kale, ndiye kuti, zachipatala, zokonda zakudya kuposa zachilengedwe.

Chifukwa chake, nsonga yabwino ndikutsata maphikidwe odabwitsa omwe angakubweretsereni zotsatira zomwe mungafune pakuchita masewera olimbitsa thupi. mmene kupanga pre kulimbitsa thupi kunyumba.

Zina mwazinthu zabwino kwambiri zomwe mungachite ndi nthochi yamphamvu yotsekemera, madzi a apulosi a beetroot, chitumbuwa cha nthochi ya peanut butter, ndi pancake ya vegan tapioca oatmeal.

Kodi kulimbitsa thupi koyambirira ndikwabwino kuti mupindule kwambiri?

Inde kulimbitsa thupi koyambirira ndikwabwino kuti mupindule kwambiri, ngati cholinga chanu chachikulu ndi hypertrophy, ndiye chabwino kulimbitsa thupi koyambirira ikhoza kubweretsa zotsatira zabwino za kupindula kwa minofu.

Chofunika kwambiri ndikukhala ndi malire abwino kuti mphamvu zikhale zokwanira kuti muchite masewera olimbitsa thupi osatopa mofulumira komanso popanda thupi lanu kugwiritsa ntchito minofu yanu ngati gwero lamphamvu.

Choncho, nthawi zonse sankhani zomwe zili ndi mapuloteni, kaya ndi zakudya kapena zowonjezera, monga Whey Protein, koma yang'anani mphamvu zowonjezera, monga hypercaloric ndi carbohydrates kapena creatine, onani pansipa. pre workout ndi chiyani.

Kodi pre workout ndi ya chiyani?

Kuchita masewera olimbitsa thupi kumathandizira kukulitsa malingaliro ndi mphamvu panthawi yophunzitsira, motero kumapereka zakudya zomwe zili zofunika kuti muthe kuchita zinthu zonse zolimbitsa thupi moyenera.

Mwanjira iyi, mudzakhala ndi masewera olimbitsa thupi bwino kwambiri, kuti mutha kupirira kuyesayesa kwakukulu komanso kuchita masewera olimbitsa thupi mwamphamvu kwa nthawi yayitali.

Kugwiritsa ntchito zakudya zowonjezera kapena chakudya musanaphunzitse kumatha kukulitsa chidwi cha omwe akuchita masewera olimbitsa thupi, kuonetsetsa kuti akukhazikika pakuwongolera komanso kubwereza zomwezo.

Malinga ndi ndandanda yophunzitsira komanso mtundu wa masewera olimbitsa thupi omwe adzachitike, chowonadi ndichakuti kudya zakudya izi kapena zowonjezera kumathandizira kwambiri magwiridwe antchito ndi mphamvu zambiri komanso malingaliro. ubwino wogwiritsa ntchito pre Workout.

Ubwino wogwiritsa ntchito pre Workout

Kugwiritsa ntchito bwino kulimbitsa thupi koyambirira Imatha kubweretsa zabwino zambiri kwa iwo omwe akufuna kuchita masewera olimbitsa thupi.

Ndi nkhani ya kuonjezera mphamvu ndi chikhalidwe panthawi yochita masewera olimbitsa thupi, kuchepetsa kutopa kwa minofu, kubweretsa mphamvu zambiri panthawi yonse yophunzitsira komanso kulimbikitsa kusokonezeka kwa mitsempha, kuonjezera kuika maganizo.

Kuphatikiza apo, amachepetsa % yamafuta, kufulumizitsa mitsempha yamatenda ndi Kuwotcha Mafuta, kumawonjezera kukana kwa minofu ndikulimbikitsa kuwonjezeka kwa misa yowonda.

zomwe muyenera kugula
zomwe muyenera kugula

Zomwe muyenera kugula

Muyenera kuyang'ana nthawi zonse kuti mugule zowonjezera zomwe zimagwirizana kwambiri ndi zomwe mukufuna, kaya ndikupeza minofu kapena kuchepetsa thupi. zomwe muyenera kugula.

Ndi chifukwa chakuti anthu ambiri amafuna kugula chowonjezera chifukwa chakuti ndi abwino kwambiri pamsika, koma si oyenera zomwe mukufuna kukwaniritsa.

Ndi masewera otani omwe ali amphamvu kwambiri?

Pali zolimbitsa thupi zambiri zolimbitsa thupi zomwe zimakhala zamphamvu, zina zimakhala zolemera muzinthu zomwe zimakulolani kulimbikitsa mphamvu ndi malingaliro, kuphatikiza kubweretsa magwiridwe antchito abwinoko, kulimbitsa thupi koyambirira komwe kumakhala kolimba ?

Zowonjezera zilizonse zomwe zimapangidwa ndi caffeine ndi taurine zimatha kubweretsa zotsatira zabwino kuti zibweretse chidwi komanso mphamvu.

Nsonga ina ndi beta-alanine, yomwe ndi mankhwala amphamvu kwambiri kuti achepetse kutopa ndipo motero amathandizira kuchita masewera olimbitsa thupi moyenera.

Kulimbitsa thupi koyambirira ndi beta alanine

Evora

Evora imatengedwa ngati imodzi mwazowonjezera zowonjezera ndi njira yosavuta komanso zosakaniza zochepa, zomwe zimakhala ndi mlingo waukulu kwambiri wa taurine, womwe umawonjezera mphamvu, ndi caffeine, yomwe imawotcha mafuta ambiri.

D wamkulu

OD Vaster, kumbali ina, ndi kulimbitsa thupi koyambirira ndi beta alanine  ndipo zomwe zimathandiza pakupereka mphamvu zambiri musanayambe maphunziro, kuphatikizapo kuthandizira kupindula mofulumira komanso kwenikweni kwa minofu, mugule.

Psychotic

O Psychotic ndi chowonjezera chabwino kutenga pamaso pa maphunziro, ankaona mmodzi wa otchuka kwambiri mu dziko, wapangidwa ndi zosakaniza zosiyanasiyana kuti ndi mkulu thermogenic mphamvu. kugula psychotic.

zabwino zolimbitsa thupi

owononga anthu ambiri

The Human Mass Hacker ndi mankhwala omwe amalola kupindula kwakukulu kwa minofu, chifukwa kumawonjezera milingo ya testosterone mwachibadwa, kuwonjezera pa kupanga chachikulu mphamvu ikukula physics onani zambiri pa munthu misa owononga kugula.

dilatex

Dilatex ndi ena kulimbitsa thupi koyambirira zomwe zimabweretsa kusintha kwa machitidwe a anthu omwe amachita masewera olimbitsa thupi, chifukwa amalimbikitsa kuwonjezeka kwa magazi, kuthirira kwa magazi ku minofu ndi mitsempha. kugula dilatex.

Vuto

O utsi ndiye njira yomaliza kulimbitsa thupi koyambirira wapamwamba kwambiri mmodzi wa zabwino zolimbitsa thupi, oyenera anthu omwe akufuna kupititsa patsogolo zotsatira zomwe amapeza pomanga thupi komanso kukhala vasodilator.

Kutsiliza

Monga mukuwonera, a zolimbitsa thupi zisanachitike ndi mankhwala abwino kwambiri kwa iwo amene akufuna kukhala ndi mphamvu zambiri ndi mphamvu kuti azichita masewera olimbitsa thupi amtundu uliwonse.

M'mawu awa, mwaphunzira za zakudya ndi zowonjezera zomwe zimathandizira kupititsa patsogolo thupi lanu panthawi yochita masewera olimbitsa thupi komanso kulimbitsa thupi kuti mudziwe zambiri. gulani preoutout.

Munakonda nkhani ya lero za zabwino zotsogola zolimbitsa thupi : Mumadziwa momwe mungakhalire ndi mphamvu zambiri kuti musiye moyo wongokhala?

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