Ƙirƙirar Ƙwararrun Ƙwararrunku a bayyane
Creatine, aboki na rayuwa
A matsayin wanda ke bin ƙarfi da haɓakar tsoka, idan ba ku gwada creatine ba, yana da gaske lokacin da kuka yi.An yi magana game da wannan ƙarin mai araha kuma mai tasiri game da sau da yawa, don haka me zai hana a ba shi harbi?
Me Creatine zai iya yi?
- Haɓaka haɗin furotin metabolism.
- Haɓaka yanki na giciye na tsoka.
- Goyi bayan mafi girman ƙarfin motsa jiki lodi.
- Inganta ƙarfin motsa jiki na anaerobic.
- Rage gajiya.
- Haɓaka farfadowa bayan horo mai ƙarfi.
1. Girman tsoka
Creatine na iya haɓaka abun ciki na ruwa a cikin sel, haɓaka saurin ci gaban fiber tsoka, da haɓaka girman tsoka.Yana stimulates gina jiki kira, inganta tsoka ta roba metabolism, kyakkyawan cimma da tsoka size nema a bodybuilding.
2. Ƙarfi da Ƙarfin fashewa
Creatine na iya ƙara yawan ajiyar phosphocreatine a cikin tsokoki, yana haɓaka ƙarfin nauyi a cikin horo mai tsanani, yana haifar da saurin gudu.Wannan haɓakawa cikin iko yana fassara zuwa ingantacciyar fashewa a cikin motsa jiki na anaerobic.A lokacin horo, creatine supplementation na iya haɓaka mafi girman ƙarfin mutum, watau 1RM.
Bugu da ƙari, creatine yana ba da fa'idodi don haɓaka juriyar anaerobic da aerobic.
Creatine yana ba da damar tsokoki don adana ƙarin kuzari, samar da ƙarin kuzarin da ake samu lokacin da jiki ke buƙatar shi a lokacin matsanancin yanayi.Hakanan yana haɓaka ƙimar resynthesis na phosphocreatine yayin lokacin dawowa bayan motsa jiki, yana rage dogaro akan glycolysis anaerobic, kuma yana rage tarin lactate tsoka, don haka yana jinkirta fara gajiya.
A matsayin "shuttle" don musayar makamashi tsakanin mitochondria da tsoka zaruruwa, creatine yana taimakawa wajen samar da adenosine triphosphate (ATP), yana ba da gudummawa ga ingantacciyar aikin juriya na aerobic.
Kunna Maniyyi Shine Farko
Arginine, gem ɗin da ba a ƙima ba
Arginine yana taka muhimmiyar rawa a cikin cytoplasm da haɗin furotin na nukiliya kuma ana la'akari da shi wani abu mai lalacewa don ci gaban tsoka da kariya ta rigakafi.Yana da mahimmancin amino acid, ma'ana jiki zai iya haɗa wani ɓangarensa amma yana iya buƙatar ƙarin adadi daga tushe na waje.
Menene Arginine zai iya yi?
1. Amfanin Lafiyar Haihuwa
Arginine wani muhimmin sashi ne na furotin sperm kuma yana inganta samar da maniyyi.Rashin rashi a cikin arginine na iya haifar da jinkirin balaga jima'i.Arginine kuma yana ƙarfafa siginar halitta na testosterone, yana taimakawa maza su kula da matakan testosterone na al'ada.
2. Karfafa Sirin Hormones Daban-daban
Bugu da ƙari, testosterone, arginine na iya tayar da ɓoye na hormones daban-daban a cikin jiki, ciki har da hormone girma, insulin, da kuma insulin-like girma factor 1 (IGF-1).Littattafai masu mahimmanci sun nuna cewa ƙarin ƙarin arginine na iya inganta haɓakar haɓakar hormone girma daga pituitary na gaba.Riƙewar Nitrogen yana da mahimmanci don gina jiki mai inganci, kuma ikon arginine na faɗaɗa tasoshin jini da shiga cikin haɗin furotin shima yana da mahimmanci ga haɓakar tsoka.
3. Inganta Ci gaban tsoka
Arginine yana taka muhimmiyar rawa a cikin cytoplasm da haɗin furotin na nukiliya, wanda aka yi la'akari da shi wani abu mai yuwuwa don haɓaka tsoka da kariyar rigakafi.Riƙewar nitrogen yana da mahimmanci a ginin jiki.Arginine shine mafarin nitric oxide (NO), wanda ke inganta samar da NO, yana fadada hanyoyin jini, inganta jigilar kayan abinci zuwa ƙwayoyin tsoka, kuma yana tallafawa haɗin furotin, yana ba da gudummawa ga ci gaban tsoka.
4. Amfanin Tsarin Zuciya
Ana samun wannan ta hanyar haɓaka sakin nitric oxide.Ƙarawa da arginine na iya ƙara yawan matakan nitric oxide na jiki, wanda ke fadada arteries, inganta yanayin jini, da kuma taimakawa wajen rage yanayi kamar hawan jini.Don haka ana amfani da Arginine don magance wasu yanayi masu alaƙa, kamar hauhawar jini.
Bada Hannun Taimakawa Don Ƙarfin Ku
Citric acid malic acid, ƙarfafa ƙarfin hali
Citric acid malic acid, wanda aka fi samu a cikin famfon nitrate, su ne wasu abubuwan da ake buƙata.Yana da wuya a ga tsayayyen citric acid da kari na malic acid;Suna yawan kasancewa a cikin rabo na 2:1 ko 4:1 (citric acid zuwa malic acid).
Tasirinsu na ɗaya na haɓaka aikin jimiri:
1. A lokacin motsa jiki mai tsanani na anaerobic, jiki yana tara adadi mai yawa na lactic acid.Citric acid yana taimakawa rage lactic acid kuma yana rage DOMS.
2. Ɗaukar 8g na citric acid malic acid sa'a daya kafin horon anaerobic mai tsanani yana inganta ƙarfin tsoka, inganta ingantaccen aiki a cikin horon juriya.
3. Jiki yana samar da ammonia sau uku fiye da yadda aka saba yayin horo mai tsanani.Citric acid malic acid yana taimakawa cire ammonia don share sharar rayuwa daga tsokar tsoka.
4. Kari tare da 8g na citric acid malic acid yana haɓaka aiki a cikin babba da ƙananan jiki 60% 1RM motsa jiki mai jurewa gajiya.
5. Ƙarawa tare da 8g na citric acid malic acid yana inganta 80% na aikin jarida.
Ƙarfafa 1-4 Mintuna na Ƙarfi
Beta-Alanine, taimakon tafiya na zakarun
Beta-alanine wani sinadari ne na yau da kullun a cikin famfon nitrate wanda ke haifar da jin daɗi.Yana da wani precursor zuwa carnosine, samu a cikin kwarangwal tsokoki, wanda rinjayar gajiya samuwar da oxidative danniya dalilai.Ƙara yawan adadin carnosine zai iya hana canje-canje a cikin ƙwayar tsoka a lokacin motsa jiki, rage gajiya da kuma ƙara lokaci zuwa gajiya.
1. Haɓaka Ayyukan motsa jiki na Anaerobic
Ya fi yin hari na gajeren lokaci, motsa jiki mai ƙarfi na tsoka, musamman a cikin atisayen da ke ɗaukar mintuna 1-4.Misali, a cikin atisayen motsa jiki wanda ya wuce minti daya, kamar horar da juriya, ana tsawaita lokacin gajiya.
Don motsa jiki da ke da ƙasa da minti ɗaya ko fiye da mintuna huɗu, kamar haɓaka ƙarfin haɓaka nauyi, wanda gabaɗaya yana ɗaukar kusan daƙiƙa 30, ko yin ninkaya na mintuna 10 na mita 800, beta-alanine shima yana da tasiri, amma ba haka bane. kamar a cikin motsa jiki na mintuna 1-4.
Horon gina tsoka a cikin motsa jiki, duk da haka, ya faɗi daidai a cikin ingantaccen lokaci, yana mai da shi kyakkyawan fa'ida daga beta-alanine.
2. Rage gajiyawar Neuromuscular
Ƙarin beta-alanine na iya inganta ƙarar horo da ƙididdigar gajiya a cikin motsa jiki na juriya, rage gajiyar neuromuscular, musamman a cikin tsofaffi.Hakanan yana shiga cikin horon tazara mai ƙarfi, yana haɓaka haɓaka ƙimar gajiya.Lokacin da kuka tsufa, wannan kayan na iya zama na yau da kullun na yau da kullun.
A takaice
Abubuwa huɗu masu mahimmanci waɗanda ke ba da gudummawa ga ƙara girma, ƙarfi, da jurewa:
Creatine, Arginine, Citric Acid da Malic Acid, Beta-Alanine
● Yi amfani da creatine don mayar da hankali kan gina tsoka.
●Yi amfani da arginine don daidaita hormones, kare zuciyarka da tallafawa jikinka.
● Citric acid da malic acid na iya haɓaka juriya, tare da citric acid yana rage gajiya, da malic acid yana mai da hankali kan gajeriyar motsa jiki mai ƙarfi.
Tabbas wannan bai takaita ga maza ba.Creatine kuma ya zama dole ga mata masu neman ƙarar tsoka, yayin da arginine ya shafi mata don tasirin kariya akan haihuwa.
Magana:
[1]Jobgen WS, Fried SK, Fu W, Wu G.Arginine da Muscle Metabolism: Ci gaba da Ci gaba na Kwanan nan.Jaridar Gina Jiki.2006; 136 (1): 295S-297S.
[2]Hobson RM, Saunders B, Ball G, Harris RC.Tasirin Kariyar Beta-Alanine akan Jimiri na Muscle: Bita.Amino Acids.2012; 43 (1): 25-37.
Lokacin aikawa: Oktoba-20-2023
