Izongezo ezili-10 zokufumana ubunzima bemisipha

Umxholo

• 1. Ubundlongondlongo
• 2. Tribulus terrestris
• 3. I-BCAA - i-amino acid ye-branched
• 4. Iprotein yewhey - iprotein yewhey
• 5. USintha - 6 Bodwa
• 6. IProteni yaBasetyhini
• 7. Uyolo-Fitmiss
• 8. I-Nutry Whey W
• 9.Yila
• 10. IGlutamine

Izongezo zokufumana ubunzima bemisipha, ezinje ngeprotey ye-whey, ekwabizwa ngokuba yi iprotein yewhey, kunye nosihlalo we-amino acid, owaziwa ngegama labo lesiNgesi i-BCAA, kubonisiwe ukuba kuzonyusa iziphumo zomthambo, kunika isiqina kunye nomzimba omile ngakumbi. Ezi zongezelelo zinokusetyenziselwa abo bafuna ukubeka ubunzima ngaphandle kokufumana isangqa esiswini.

Nangona kunjalo, ukusetyenziswa kwayo kufuneka kwenziwe kuphela phantsi kwesikhokelo sesondlo okanye isondlo ngenxa yokuba ukusetyenziswa kwayo ngokungakhethiyo kunokuphazamisa ukusebenza kwezintso. Nantsi indlela yokulungiselela isongezelelo seprotein ekhaya.

Ezona zongezo ziphambili zokufumana ubunzima obutyebileyo emadodeni nakwabafazi zezi:

1. Ubundlongondlongo

Olu ncediso luqukethe i-magnesium kwaye lukhuthaza ukuveliswa kwe testosterone, ukukhuthaza ukuqhuma kwamandla ekusebenzeni okukhulu. Ukongeza, yonyusa amandla, iphucula i-testosterone yendalo kwaye inyuse i-libido.

Kuyacetyiswa ukuba usebenzise iipilisi ezintathu zokuncedisa ngaphambi kokulala, nangona kunjalo, kuyacetyiswa ukuba ukusetyenziswa kwayo kubekwe esweni kwaye kukhuthazwe yingcali yesondlo.

2. Tribulus terrestris

I-Tribulus sisongezelelo esenziwe kwisityalo esinyangayo Tribulus terrestris kwaye iyakwazi ukonyusa amandla emisipha, isuse imvakalelo yokudinwa kunye nobuthathaka, ivuselele ukuveliswa kwesidoda kunye nokuphucula ukusebenza ngokwesondo, kwaye ke iyacetyiswa ngakumbi emadodeni.

Kuyacetyiswa ukuba uthathe i-1 okanye 2 yeepilisi njengesixa sokuncedisa yonke imihla, kungcono kwisidlo sakusasa nasemva kokutya okulula.

3. I-BCAA - i-amino acid ye-branched

Izibonelelo ze-BCAA zikhuthaza ukwakheka kwezihlunu kwaye zincede kulondolozo kunye nokukhula kwezihlunu zamathambo. Ukusebenzisa ngaphambi nasemva kokuzilolonga kunokunciphisa ukonakala kwemisipha okubangelwa kukuzilolonga kwaye ngaloo ndlela kuvuselele ihipertrophy.

Kuya kufuneka uthathe iipilisi ezimbini ze-2 ukuya kathathu ngemini, phakathi kokutya nasemva koqeqesho. Funda indlela yokuthatha isongezelelo se-BCAA.

4. Iprotein yewhey - iprotein yewhey

O iprotein yewhey Sisongezo esisetyenziswa ngokubanzi ngamadoda nabasetyhini kwaye iyakwazi ukwandisa amandla emisipha kunye nokusebenza kuqeqesho, ukuphucula ukubuyiswa kwemisipha emva koqeqesho kunye nokwandisa imveliso yeeproteni kunye nobunzima bemisipha. Ukongeza, oku kongeza kunceda ukukhuthaza uxinzelelo lwegazi olusezantsi, kukonyusa amandla kunye nokuqina kwengqondo.

O iprotein yewhey inokutyiwa imizuzu engama-20 ngaphambi koqeqesho okanye ukuya kuthi ga kwimizuzu engama-30 emva koko kwaye ingaxutywa nemitha, okanye ngokwesindululo sesondlo, emanzini, ubisi okanye ijusi, ukongeza kwiziqhamo, i-ayisikhrim, iisiriyeli, izinto ezibhakiweyo okanye iisuphu, umzekelo.

5. USintha - 6 Bodwa

Inika indibaniselwano yeeprotein ezikhawulezayo nezicothayo ezikhuthaza ukukhutshwa okuphakathi kweamino acid ukukhuthaza izihlunu. Esi songezelelo sithanda ukubuyiswa kwemisipha kwaye sonyusa ukuhlanganiswa kweprotein, kukhuthaza i-hypertrophy.

Ungadla imitha enye yolu ncediso, okanye ngokutsho kwengcebiso yesondlo, exutywe emanzini okanye kubisi, ubuncinci kabini ngemini.

6. IProteni yaBasetyhini

Iprotein yabasetyhini iyafana neprotey yesiqhelo, nangona kunjalo inezinye izinto ezinje nge-elastin kunye ne-collagen, enefuthe elihle emzimbeni womfazi. Ke, iprotein ye-Femme sesinye sezongezelelo esibonisiweyo kwabasetyhini abafuna ukonyusa ubunzima bemisipha, kuba ukongeza ekunyuseni i-hypertrophy, ikhuthaza ulawulo lokutya, inceda ekufukuleni ulusu kwaye igcina iinzipho neenwele zisempilweni.

Uhlobo lokusetyenziswa luyafana nolo lweproteyy ye-whey: xuba imitha enye emanzini okanye ubisi kwaye usebenzise ngaphambi okanye emva koqeqesho.

7. Uyolo-Fitmiss

I-Delight-Fitmiss sishukumisi seprotheyini esinokusetyenziselwa ukuxhasa ukutya okusempilweni kunye nokutya okulula, njengoko sisityebi kwiivithamini ezifanelekileyo kunye neeminerali zomzimba, kunye nokuba sisityebi kwiiproteni.

8. I-Nutry Whey W

I-Nutry Whey W sisongezelelo esinefomula yayo eyenzelwe ngokukodwa abantu basetyhini, njengoko inezinto ezibalulekileyo ze-amino acid, iiminerali, iivithamini, imicu kunye ne-collagen, inceda kungekuphela nje kwinkqubo yokufumana ubunzima bemisipha, kodwa kunye nokugcina imetabolism.

Ingathathwa amaxesha ama-1 okanye ama-2 ngemini kwaye, ngenxa yoko, yanele ukungxenga i-30 g kwi-200 ml yamanzi kunye nokubetha kwi-blender.

Ezinye izongezo ezinokusetyenziswa zii-Lipo-6 eziMnyama okanye i-Thermo Advantage Serum, eboniswe ukwandisa amandla kunye namanqanaba emetabolism, ukutshisa amanqatha amaninzi.

9.Yila

I-Creatine sisongezelelo esinokusetyenziselwa ukuphucula ukusebenza komzimba kunye nokunceda ekufumaneni ubunzima bemisipha, kwaye ukusetyenziswa kwayo kufuneka kukhokelwe sisondlo kwaye kukhatshwe kukuziqhelanisa nemisebenzi yomzimba kunye nokutya okulinganiselweyo nokwaneleyo ukuze kuzuze ubunzima.

Isongezelelo sokuyila sinokwenziwa ngeendlela ezahlukeneyo ngokwenjongo yomntu, kwaye kuhlala kucetyiswa ngumondli ukuba i-2 ukuya kwi-5 yeegram zokudala zisetyenziswe ngemini kangangeenyanga ezi-2 ukuya kwezi-3. Nantsi indlela yokuthatha ukudala ukudala imisipha.

10. IGlutamine

I-Glutamine yi-amino acid ngobuninzi obukhulu kwiimisipha, isetyenziswa ikakhulu ngabakhi bomzimba, kuba ikhuthaza kwaye igcina i-hypertrophy yemisipha, ukongeza ekuphuculeni intsebenzo kuqeqesho kunye nokubuyiselwa kwemisipha emva komzimba.

Ixabiso lemihla ngemihla le-glutamine yi-10 ukuya kwi-15 yeegram zeembaleki ezahlulwe zangama-2 ukuya kwayi-3 ngeentsuku, ezinokuthi zisetyenziswe ngaphambi koqeqesho ngesiqhamo okanye ngaphambi kokulala. Jonga ezinye izibonelelo zegutamine kunye nendlela yokuyithatha.

Jonga kwakhona ukuba kukuphi ukutya okunotyebileyo kwiiproteni ezinceda ukwandisa ubunzima bemisipha: