Abagijimi abaninzi bathatha izongezo ezahlukeneyo kunye nezongezelelo zokutya, ezinomphumela omuhle kwinkqubo yokufumana ubunzima besisipha, ukukhawulezisa ukutshiswa kwezicubu ze-adipose, ukwandisa ukunyamezela . Enye yalezi zongezelelo zidala, malunga nokuba yintoni na kwaye lixesha lokuqalisa ukufumana kwayo, kwaye siya kuthetha namhlanje.
Kutheni ndifuna i-creatine kwimidlalo?
Okokuqala masibone ukuba yintoni le nto. Ngoko, ukudala kungena emzimbeni wethu kunye nokutya kwesilwanyana. Ngelishwa, isantya sobomi bomntu wanamhlanje sisoloko sinjalo ukuba asinaso ixesha lokutya ngokufanelekileyo, ungadli umlinganiselo ofanelekileyo wenyama, intlanzi, imifuno kunye neziqhamo, ngoko ke abantu bahlala bengenawo umdali. Ukuba ujongene nale meko, ukulungelelaniswa kwinqanaba lomxholo walo mzimba kuya kunceda ukutya kokutya. Kodwa le yodwa yeemeko xa kufuneka uthabathe umdali, kukho ezinye iimeko ekufanelekile ukuzikwenza. Ukuqonda ezinye izizathu ezinokuthi zithathe izongezo, makhe sibone ukuba kutheni ukudala kuyadingeka ekwakheni umzimba kwaye yintoni umphumo umntu onokuyilindela emva kokwandisa umlinganiselo wayo emzimbeni.
Kuye kwangqina ukuba ukongezwa kuthintela:
- Ukukhawuleza kweenkqubo zokuxilisa. Ukuphakama kwezinga lokunciphisa umzimba, ngokukhawuleza i-mass mass iya kuqokelelwa kwaye amandla aya kutshiswa.
- Isantya sokufikelela kwesi siphumo. I-Creatine ngumthombo wamandla angaphezulu kwaye yenza ukuba kunokwenzeka ukwandisa ixesha lokuzivocavoca okanye ukunyaniseka, ngoko ke xa usebenza kakhulu kwi-cardio okanye uqeqesho lwamandla, uya kukwazi ukubona umphumo womsebenzi wakho ngokukhawuleza.
Ngaloo ndlela, ukuba ufuna ukufezekisa umphumo wokudlala imidlalo ngexesha elifutshane kakhulu, ngoko ngaphandle kokusetyenziswa kwesi sibonelelo kuya kuba nzima kakhulu.
Ngoku makhe sithethe, ingaba ukudala kuyimfuneko kumantombazana okanye kunokwenzeka ukwenza ngaphandle kwayo. Akukho mpendulo engaqinisekanga kulo mbuzo, konke kuxhomekeke kwiinjongo zoqeqesho, kwakunye neziganeko zondlo. Ukuba ibhinqa ifuna ukukhawuleza ukufumana ubunzima besisundu kwaye ngexesha elifanayo ayidli ubuncinane ama-200 amagremu ebomvu ngosuku, kungcono ukuba uqale ukuthatha isongezelelo. Kwimeko apho umgomo wezemidlalo ukulahlekelwa kwesisindo, kwaye kungekhona ngexesha elifutshane kunokwenzeka, kodwa kunokuba kulinganiswa, unokuyenza ngaphandle kokuthenga umdali.
Indlela yokuthatha i-creatine?
Ukuba ugqiba ukwamkela oku kuncediswa, unokukhetha enye yezicwangciso ezi-2. Kwimeko yokuqala, iintsuku ezingama-3-5 uthatha i-2-5 grams ye-creatine ubuncinane ama-2-4 ngamaxesha, uze uqale ukusela exabiso elinconywayo (1-5 g kanye ngosuku). Xa usebenzisa isicatshulwa sesibini, uqala ngokukhawuleza usebenzise i-1-5 gram ngexesha 1 ngosuku. Ubude bekhosi kuzo zombini iimeko ziya kuba ziinyanga ezi-2, emva koko kubalulekile ukuba uthathe ikhefu kwiiveki ezingama-3-4.
Xa ukhethe isiqalo sokuqala sokwamkela, uya kuziva isiphumo emva kweveki enye, unyamezelo luya kudibaniswa, uqeqesho luya kwenzeka ngokugqithiseleyo. Xa usebenzisa isicwangciso sesibini sokuncedisa, uza kubona umphumo ocacileyo emva kwenyanga. Xa ukhetha icebo, khokelwa yiingcebiso zomqeqeshi, iingcebiso zegqirha kunye neempawu zomzimba wakho, kuphela ngale ndlela uza kukwazi ukhetho olukhethekileyo.
Abagijimi abaninzi babuza ukuba i-creative ifanele ithathwe kwiintsuku zokuphumla, abaqeqeshi baxela ngokuqinisekileyo ukuba akunakwenzeka ukuphazamisa ikhosi yokufumana, kungakhathaliseki ukuba yintoni na isicwangciso unquma ukusela isongezelelo. Ukuba uqale ukuthatha umdali, kucetyiswa ukuba uphuze ikhosi ukuya ekupheleni, ngaphandle koko awuyi kubona umphumo omkhulu. Ukungafuni ukuthatha izongezo kwaye kufuneka ukuba kuphela xa umzimba uqala ukuphendula kakubi ukudala, nangona loo matyala awanqabile kakhulu.