Kupangitsa Minofu Yanu Kuwoneka Yaikulu
Creatine, bwenzi la moyo wonse
Monga munthu amene amatsata mphamvu ndi kukula kwa minofu, ngati simunayesere creatine, ndi nthawi yomwe munatero.Chowonjezera chotsika mtengo komanso chothandizachi chakambidwa kambirimbiri, ndiye bwanji osachitapo kanthu?
Kodi Creatine Angachite Chiyani?
- Kupititsa patsogolo kaphatikizidwe ka mapuloteni.
- Wonjezerani minofu yodutsa magawo.
- Imathandizira kulimbitsa thupi kwambiri.
- Kupititsa patsogolo mphamvu zolimbitsa thupi za anaerobic.
- Chepetsani kutopa.
- Kufulumizitsa kuchira pambuyo pophunzitsidwa mwamphamvu kwambiri.
1. Kukula kwa Minofu
Creatine imatha kukulitsa kuchuluka kwa madzi m'maselo, kukulitsa liwiro la kukula kwa ulusi wa minofu, ndikukulitsa kukula kwa minofu.Imalimbikitsa kaphatikizidwe ka mapuloteni, kupititsa patsogolo kagayidwe kake ka minofu, ndikukwaniritsa kukula kwa minofu komwe kumafunidwa pakumanga thupi.
2. Mphamvu ndi Mphamvu Zophulika
Creatine ikhoza kuonjezera kusungirako kwa phosphocreatine mu minofu, kukweza mphamvu yolemetsa mu maphunziro apamwamba kwambiri, zomwe zimapangitsa kuti pakhale kuthamanga kwachangu.Kuwonjezeka kwa mphamvu uku kumatanthawuza kuphulika kwabwino mu masewera olimbitsa thupi a anaerobic.Panthawi yophunzitsidwa, creatine supplementation imatha kukulitsa mphamvu zamunthu, mwachitsanzo, 1RM.
Kuphatikiza apo, creatine imapereka phindu pakuwonjezera kupirira kwa anaerobic ndi aerobic.
Creatine imalola minofu kusunga mphamvu zambiri, kupereka mphamvu zowonjezera pamene thupi likufunikira panthawi yovuta kwambiri.Zimathandiziranso kuchuluka kwa phosphocreatine resynthesis panthawi yochira pambuyo pochita masewera olimbitsa thupi, kumachepetsa kudalira anaerobic glycolysis, komanso kumachepetsa kuchuluka kwa lactate ya minofu, motero kumachepetsa kutopa.
Monga "shuttle" yosinthira mphamvu pakati pa mitochondria ndi ulusi wa minofu, creatine imathandizira kupanga adenosine triphosphate (ATP), zomwe zimathandizira kupititsa patsogolo kupirira kwa aerobic.
Kuyambitsa Ukala Ndi Chiyambi Chake
Arginine, mwala wosawerengeka
Arginine imagwira ntchito yofunika kwambiri mu cytoplasm ndi kaphatikizidwe ka mapuloteni a nyukiliya ndipo imatengedwa kuti ndi chinthu chothandizira kukula kwa minofu ndi chitetezo cha mthupi.Ndi amino acid wofunikira, kutanthauza kuti thupi limatha kupanga gawo lake koma lingafunike ndalama zowonjezera kuchokera kunja.
Kodi Arginine Angachite Chiyani?
1. Kupindula ndi Uchembere wabwino
Arginine ndi gawo lalikulu la mapuloteni a umuna ndipo amalimbikitsa kupanga umuna.Kuperewera kwa arginine kungayambitse kuchedwa kwa kugonana.Arginine imathandizanso kutulutsa kwachilengedwe kwa testosterone, kuthandiza amuna kukhalabe ndi ma testosterone abwinobwino.
2. Kulimbikitsa Kutulutsa kwa Ma Homoni Osiyanasiyana
Kuwonjezera pa testosterone, arginine ikhoza kulimbikitsa kutulutsa kwa mahomoni osiyanasiyana m'thupi, kuphatikizapo kukula kwa hormone, insulini, ndi insulini-monga kukula factor 1 (IGF-1).Mabuku ochulukirapo akuwonetsa kuti kuwonjezera arginine owonjezera kumatha kulimbikitsa kutulutsa kwa hormone yakukula kuchokera ku anterior pituitary.Kusungidwa kwa nayitrojeni ndikofunikira kuti thupi likhale lolimba, ndipo kuthekera kwa arginine kufutukula mitsempha yamagazi ndi kutenga nawo gawo mu kaphatikizidwe ka mapuloteni ndikofunikiranso kuti minofu ikule.
3. Kulimbikitsa Kukula Kwa Minofu
Arginine imagwira ntchito yofunika kwambiri mu cytoplasm ndi kaphatikizidwe ka mapuloteni a nyukiliya, yomwe imaganiziridwa kuti ndi chinthu chomwe chimalepheretsa kukula kwa minofu ndi chitetezo chamthupi.Kusungidwa kwa nayitrogeni ndikofunikira pakumanga thupi.Arginine ndi kalambulabwalo wa nitric oxide (NO), yomwe imapangitsa kupanga NO, kukulitsa mitsempha ya magazi, kupititsa patsogolo kayendedwe ka zakudya kupita ku maselo a minofu, ndikuthandizira kaphatikizidwe ka mapuloteni, zomwe zimathandiza kuti minofu ikule.
4. Ubwino wa Cardiovascular System
Izi zimatheka powonjezera kutulutsidwa kwa nitric oxide.Kuphatikiza ndi arginine kumatha kukulitsa kuchuluka kwa nitric oxide m'thupi, komwe kumakulitsa mitsempha, kumayenda bwino kwa magazi, ndikuthandizira kuchepetsa mikhalidwe monga kuthamanga kwa magazi.Arginine amagwiritsidwa ntchito pochiza matenda ena, monga matenda oopsa.
Perekani Dzanja Lothandizira Kukhazikika Kwanu
Citric Acid Malic Acid, kulimbikitsa mphamvu
Citric acid malic acid, omwe amapezeka kwambiri mu mpope wa nitrate, ndiwowonjezera pang'ono.Ndizosowa kuwona zodzikongoletsera za citric acid ndi malic acid zowonjezera;Nthawi zambiri amapezeka mu chiŵerengero cha 2:1 kapena 4:1 (citric acid mpaka malic acid).
Zotsatira zake ndi chimodzi mwa kupititsa patsogolo kupirira:
1. Panthawi yochita masewera olimbitsa thupi a anaerobic, thupi limasonkhanitsa kuchuluka kwa lactic acid.Citric acid imathandizira lactic acid ndikuchepetsa DOMS.
2. Kutenga 8g ya citric acid malic acid ola limodzi musanayambe maphunziro apamwamba a anaerobic kumawonjezera kupirira kwa minofu, kumapangitsanso bwino ntchito yophunzitsa kukana.
3. Thupi limapanga ammonia kuwirikiza katatu kuposa nthawi zonse panthawi yophunzitsidwa mwamphamvu kwambiri.Citric acid malic acid imathandizira kuchotsa ammonia kuchotsa zinyalala za metabolic ku minofu ya minofu.
4. Kuonjezera 8g ya citric acid malic acid kumapangitsa kuti thupi lizigwira ntchito kumtunda ndi kumunsi kwa thupi 60% 1RM masewero olimbitsa thupi osatopa.
5. Kuphatikizira ndi 8g ya citric acid malic acid kumawonjezera 80% ya ntchito ya atolankhani.
Kukulitsa Mphamvu Mphindi 1-4
Beta-Alanine, kuthandiza ulendo wa akatswiri
Beta-alanine ndi chinthu chodziwika bwino mu mpope wa nitrate chomwe chimayambitsa kumva kumva kulasa.Ndi kalambulabwalo wa carnosine, yomwe imapezeka mu minofu ya chigoba, yomwe imakhudza mapangidwe a kutopa komanso kupsinjika kwa okosijeni.Kuchulukitsa kuchuluka kwa carnosine kumatha kuletsa kusintha kwa acidity ya minofu panthawi yochita masewera olimbitsa thupi, kuchepetsa kutopa ndikuwonjezera nthawi mpaka kutopa.
1. Kupititsa patsogolo Kuchita Zolimbitsa Thupi za Anaerobic
Imalimbana kwambiri ndi masewera olimbitsa thupi kwakanthawi kochepa, mwamphamvu kwambiri, makamaka pazochita zolimbitsa thupi kwa mphindi 1-4.Mwachitsanzo, muzochita zolimbitsa thupi zomwe zimatha kupitilira miniti imodzi, monga kuphunzitsidwa kupirira, nthawi yotopa imachulukira.
Pazochita zolimbitsa thupi zosakwana miniti imodzi kapena kupitilira mphindi zinayi, monga kukweza mphamvu zolimbitsa thupi, zomwe nthawi zambiri zimatha pafupifupi masekondi 30, kapena kusambira kwa mphindi 10 kwa mita 800, beta-alanine imakhalanso ndi zotsatira, koma sizowoneka bwino. monga mu masewera olimbitsa thupi a mphindi 1-4.
Maphunziro omanga minofu muzolimbitsa thupi, komabe, amagwera mwangwiro mkati mwa nthawi yabwino, zomwe zimapangitsa kukhala koyenera kupindula ndi beta-alanine.
2. Kuchepetsa Kutopa kwa Neuromuscular
Kuphatikizira beta-alanine kumatha kukulitsa kuchuluka kwa maphunziro ndi index ya kutopa muzochita zolimbitsa thupi, kuchepetsa kutopa kwa neuromuscular, makamaka kwa okalamba.Amagwiranso ntchito pamaphunziro apamwamba kwambiri, kukulitsa kuwongolera kwa kutopa.Mukadzakula, izi zitha kukhala gawo lachizoloŵezi lanu.
Powombetsa mkota
Zinthu zinayi zofunika zomwe zimathandizira kuti abambo akhale akulu, amphamvu, komanso opirira:
Creatine, Arginine, Citric Acid ndi Malic Acid, Beta-Alanine
● Gwiritsani ntchito creatine kuti mugwire ntchito yomanga minofu.
● Gwiritsirani ntchito arginine powongolera mahomoni, kuteteza mtima wanu ndi kuchirikiza thupi lanu.
● Citric acid ndi malic acid angakuthandizeni kuti mukhale opirira.
Inde, izi siziri kwa amuna okha.Creatine ndiyofunikiranso kwa amayi omwe akufuna kuchuluka kwa minofu, pamene arginine amagwiritsidwa ntchito kwa amayi chifukwa cha chitetezo chake pa kubereka.
Ndemanga:
[1]Jobgen WS, Fried SK, Fu W, Wu G.Arginine ndi Minofu Metabolism: Zotsogola Zaposachedwa ndi Zotsutsana.Magazini ya Nutrition.2006;136(1):295S-297S.
[2]Hobson RM, Saunders B, Ball G, Harris RC.Zotsatira za Beta-Alanine Supplementation pa Kupirira Kwa Minofu: Ndemanga.Amino Acids.2012;43(1):25-37.
Nthawi yotumiza: Oct-20-2023
