Ukudala njani ukuKhulisa ukuSebenza koMthambo

Umxholo

• Wenza ntoni umdali?
• Ukudala kunye nokuzilolonga okukhulu
• Yenza amandla kunye nokuzilolonga amandla
• Ukuyila kunye nokunyamezela umthambo
• Uncedisa njani ngokudala
• Umgca wezantsi

I-Creatine sisongezelelo esidumileyo esisetyenziselwa ukuphucula ukusebenza komthambo ().

Ifundwe iminyaka engama-200 kwaye yenye yezona zinto zixhaswa ngokwesayensi kwimarike ().

Ukongeza ekomelezeni umsebenzi wakho wokuzilolonga, i-creatine inokubonelela ngezinye izibonelelo zempilo ().

Eli nqaku licacisa indlela ukudala okuphucula ukusebenza komthambo.

Wenza ntoni umdali?

Eyona ndima iphambili ka-Creatine kukonyusa imveliso yamandla kwiiseli.

Ukuqonda ukuba isebenza njani, kufuneka uqonde into malunga nokuba iiseli zakho zivelisa njani amandla.

Eyona ndlela isisiseko yamandla kwiiseli yimolekyuli ebizwa ngokuba yi-adenosine triphosphate (ATP). Le "yimali yamandla" iiseli zakho ziyisebenzisayo ukwenza imisebenzi yazo emininzi.

I-ATP iphela ngokukhawuleza xa usenza umthambo ngamandla.

Oku kusibuyisela kwindalo. Malunga ne-95% yendalo yomzimba igcinwe kwimisipha yakho ngendlela yemolekyuli ebizwa ngokuba yi-creatine phosphate ().

Yenza i-phosphate inokukunceda uzalise i-ATP, inike iiseli zakho zemisipha amandla okuvelisa amandla ngakumbi.

Okukhona ubumba, amandla akho eeseli zemisipha anokuvelisa ngexesha lokuzilolonga ngamandla. Oku kukhokelela ekusebenzeni okuphuculweyo ().

Nangona izibonelelo eziphambili ze-creatine ziphucula imveliso yamandla, inokunyusa ukomelela kunye nokufumana izihlunu ().

I-Creatine inceda ukuvelisa i-ATP, ezona ndlela zisisiseko zamandla eeseli zakho. Oku kwandisa imveliso yamandla ngexesha lokuzivocavoca ngamandla kwaye kukhokelela ekusebenzeni okuphuculweyo kunye nasekunyuseni amandla kunye nokufumana izihlunu.

Ukudala kunye nokuzilolonga okukhulu

Uphando lubonisa ukuba i-creatine yenye yezona zixhobo ezifanelekileyo kakhulu ezikhoyo zokuzilolonga ngamandla ().

Ngapha koko, uphando olunamakhulu aliqela luye lwaphanda iziphumo zalo. Ngaphezulu kwe-70% ibonisa isiphumo esihle, ngelixa enye i-30% ibonisa isiphumo esincinci okanye esingabalulekanga. Okwangoku, akukho ziphumo zibi zifunyenweyo ().

Uphuculo luqala kwi-1-15%, ngokomndilili. Ukuphela okuphezulu kolu luhlu kungathatha iinyanga okanye iminyaka ukufumana kuqeqesho kuphela ().

Kwisifundo esinye, i-creatine ibonakalisiwe ukunciphisa kakhulu ixesha elifunekayo lokugqiba i-sprint zemitha ezingama-40 ().

Olunye uphononongo lufumene ukuphuculwa kwe-3.7% kumbane wokuhamba ngebhayisikile emva komthwalo weentsuku ezi-4 wokudala. Olunye uphando lukwabonisa ukuba lunokuphucula ukusebenza kwe-sprint (,).

Ukongezwa kwexesha elifutshane kuphuculwe nezantya zokuqubha ze-elite swim ukuya kwinqanaba elikhulu kunoqeqesho kuphela ().

Phakathi kwabadlali bebhola ekhatywayo, i-creatine iphucule isantya se-5- kunye ne-15 yeemitha.Kukwabonakalisiwe ukuphucula ukusebenza kwe-sprint kunye nokutsiba, okunokuba luncedo kwimidlalo yeqela eyahlukeneyo (,).

Ukudala izongezo kubonisiwe ukuphucula ukusebenza okuphezulu kokuzilolonga ukuya kuthi ga kwi-15%.

Yenza amandla kunye nokuzilolonga amandla

I-Creatine yenye yezona zixhobo ezifanelekileyo ezikhoyo zokuqina kunye nokusebenzisa amandla (,).

Kungenxa yokuba amandla e-ATP abalulekile kule mithambo. Zihlala zimfutshane ngexesha (phantsi kwemizuzwana engama-30) kwaye zenziwa ngamandla aphezulu kakhulu.

Isifundo esinye soqeqesho lweeveki ezi-6 safumanisa ukuba i-creatine incede ukongeza nge-15% ubunzima (i-11 lbs okanye i-5 kg) kwi-1-rep max bicep curl ().

Isifundo soqeqesho lobunzima sifumanise ukuba i-creatine inyuse ubuninzi besquat kunye namandla e-bench press ().

Isifundo esinye sikwachaze ukwanda kwe-20% kumanqanaba e-testosterone kwiqela lokudala, xa kuthelekiswa ne-5% kuphela kwiqela elingathathi i-creatine ().

Phakathi kwabadlali bebhola ekholejini, i-creatine iphucule ukusebenza kwe-sprint yesibini-yesibini kunye nomthwalo wonke womsebenzi ngexesha loqeqesho lwamandla (,).

Olunye uphononongo luvavanye amandla wokuqhushumba kunye namandla okuphakamisa ubunzima, ukufumanisa ukuba i-creatine incede ekuphuculeni ukutsiba okuqhumayo kunye nenani lokuphindaphindwa komatshini wokushicilela webhentshi ().

Uninzi lwezifundo lubonisa ukuba i-creatine inokuphucula amandla kunye namandla, kubo bobabini iimbaleki kunye nabaqalayo.

Ukuyila kunye nokunyamezela umthambo

Ngelixa i-creatine iluncedo ixesha elifutshane, umthambo omkhulu, uphando lubonisa ukuba inezibonelelo ezimbalwa zokuzilolonga ngamandla.

Olunye uphononongo lokuhamba ngebhayisikile xa kuthelekiswa nefuthe lokuyila ngexesha lokuzilolonga okuphezulu nangaphantsi, ukufumanisa ukuba kuphuculwe kuphela ukusebenza ngamandla ().

Uphengululo olukhulu lophando lukwafumene ukuphucuka okubonakalayo komsebenzi wexesha elifutshane, kodwa isibonelelo esincinci sonyamezelo lomthambo ().

Ukunyamezelwa kokuzivocavoca kuncinci ngamandla kwaye kuxhomekeke ekuhlaziyweni kwe-ATP ngokukhawuleza. Oku kwenza ukuba indima yendalo ayibalulekanga kangako ().

Nangona kunjalo, isibonelelo esinye esinokubakho sokuyila sisakhono sayo sokuphucula iiseshoni zoqeqesho, ezinokuphucula ukusebenza konyamezelo kwixesha elide.

Kwisifundo esinye, landise inani lamakhefu kunye nemali elandelayo yoqeqesho lweembaleki ezinokuthi zigqibe ().

Ke ngoko, indalo inokubonelela ngesibonelelo sembaleki yokunyamezela ebandakanya i-sprints, amathuba aphezulu okuqina, okanye amandla omsebenzi kuqeqesho lwabo.

Uphando lwangoku lwexesha elifutshane lubonisa ukuba izongezo zokudala zibonelela ngoncedo oluncinci okanye akukho ngqo ngokuthe ngqo ekusebenzeni konyamezelo.

Uncedisa njani ngokudala

Zininzi iindlela zokudala ezikhoyo, ezinye zazo zithengiswa ngamabango anesibindi angaxhaswanga luphando.

Eyona ifundwe kwaye ingqinisisiwe yenze i-monohydrate, kunye nezifundo ezingamakhulu zokuxhasa ukhuseleko nokusebenza kwayo (,).

Ukudala izongezo kunokunyusa iivenkile zokwenza izihlunu nge-10-40%, kuxhomekeke kuwe nakwizinga lakho langoku ().

Ukuba uneevenkile ezisezantsi, unokubona ukuphucuka okubonakalayo.

Inqanaba lokulayisha yeyona ndlela ikhawulezayo yokwandisa isixa sokuyilwa kwezihlunu. Kubandakanya ukuthatha idosi ephezulu kwiintsuku ezimbalwa, emva koko kudosiwe emva koko ().

Oku kuhlala kuthetha i-20-25 yeegram zomdali ngosuku, kwiidosi ezi-5-gram, kwiintsuku ezingama-5-7. Emva koko oku kulandelwa ngethamo lokugcina i-3-5 yeegram ngosuku ().

Olunye uphando lubonakalisile ukuba ukufunxwa kokuyila kunokuphuculwa ngeprotein okanye iicarbs, ke ngoko ukukuthatha ngesidlo kungangcono ().

Ukuncedisa nge-creatine, thabatha i-3-5 yeegram ze-creatine monohydrate yonke imihla. Unokwandisa umxholo wakho wokudala izihlunu ngokuthi "ulayishe" ngeegram ezingama-20 ngosuku kwiintsuku zokuqala ezi-5.

Umgca wezantsi

I-Creatine yenye yezona zinto zisetyenziswayo ngokwesayensi kwimarike.

Enye indlela-yokudala i-monohydrate-ifundwe kakhulu. Ikwalolona hlobo lubiza kancinane olufumanekayo.

Umthamo oqhelekileyo uyi-3-5 yeegram ngosuku, kodwa ungathatha iigrama ezingama-20 iintsuku ezintlanu ukuphakamisa ngokukhawuleza iivenkile zakho zokwenza izihlunu.

Kuxinzelelo olukhulu lokuzivocavoca, i-creatine inokuphucula ukusebenza ukuya kuthi ga kwi-15%, kwaye inokukunceda ufumane izihlunu kunye namandla.

Isidalo asinasibonelelo sincinci sokwenza umthambo wokunyameka okuncinci, kodwa kunokuba luncedo ukuba ukongeza imithambo ephezulu kuqeqesho lwakho.

Ukongeza, i-creatine ikhuselekile ekusebenziseni ixesha elide. Akukho phando lubonakalisileyo ngemicimbi yexesha elide kubantu abasempilweni.