Ko kugwinya kunowedzera zvinoshanda here?
WellnessBhizinesi revhitamini uye zvekusimbisa muviri zviri kuwedzera. Tsvagurudzo inoratidza kuti vazhinji maAmerican vanotora kana chimwe chete chigadzirwa kubva pane zvinopfuura makumi mapfumbamwe nesarudzo pamusika. Asi mukati meiyi indasitiri hombe-yakakosha $ 37 bhiriyoni nekumwe kufungidzira - kushingairira vatengi kunodzikiswa nekusaziva. Mukushaikwa kwemutemo wakasimba, vazhinji vagadziri vanotengesa zvigadzirwa zvine mashoma mabhenefiti chaiwo. Zvakatoipisisa, mhedzisiro ine njodzi iri kuwedzera kuwanda. IAmerican Association of Poison Control Centers inoshuma a kunetsa kusimuka mune zviitiko zvinobva mukuwedzera kwekushandisa.
Ndeapi mavitamini uye zvinowedzeredza zvakakosha kutora, uye izvo zvingasakupa rutsigiro rwakawanda sezvaunoshandira kugwinya kwako zvinangwa ?
Kuisa parutivi izvo dzimwe nguva zvivindi zvekushinga zvinowanikwa pamabhodhoro ekuwedzera, takaisa kuti tiongorore vanhu chiuru nezviitiko zvavo chaizvo nerudzi rwezvigadzirwa. Zvatinowana zvinoratidza izvo zvigadzirwa zvinogadzira mhedzisiro kune vanhu pamatanho akasimba ehutano uye nemhando dzakasiyana dzemuviri. Pamusoro pezvo, isu takafukunura zvakajairika mhedzisiro mhedzisiro, tichipa mufananidzo wakajeka weanogona kutengeserana-offs. Kunyangwe iwe uri kutanga chikafu chitsva uye regimen yekusimba kana uri kutsvaga zvigadzirwa zvitsva kuti utsigire yakasimbiswa maitiro, iwe uchave unofarira kudzidza izvo zvatakawana.
Ndezvipi zvekuwedzera zvandinofanira kutora kuti uve nehutano?
Mimwe miitiro yehutano inopika nemubatanidzwa wakaoma wemavitamini uye zvinowedzera ( inowanzo daidzwa kunzi stack ), Asi vatangi vanogona kunzwa vakasununguka kutanga nechinhu chimwe chigadzirwa. Kana iwe uri kutendeuka shizha nyowani maererano nechikafu uye kurovedza muviri- chisarudzo cheGore Idzva, pamwe? - iwe uchazoda kuziva kuti ndeupi muviri unowedzera vatapindura vedu vanofunga zvakanyanya kukosha (zvimwe gare gare pane izvo zvinowedzerwa zvega zvega zvinoshandiswa).
Varume nevakadzi vainyanya kuziva whey protein seyakakosha yekuwedzera , pamwe nekuti ndizvo zvakabatana ine zvinangwa zvakagovaniswa zvekusimba, sekuwedzera simba uye saizi yemhasuru. Caffeine yaitaridzwawo zvakanyanya nevakomana kana vakadzi. Nepo vanhu vazhinji vachichidya sechinhu chetsika mangwanani ega ega, kemikari inowanikwa mukofi inogona kunatsiridza kurovedza muviri naizvo.
Varume nevakadzi vakasiyana mumaonero avo ezvimwe zvinowedzera, zvakadaro. Varume vaive nemukana wakakura wekuona zvisikwa sezvakakosha, semuenzaniso, nepo chikamu chikuru chevakadzi vakati hope dzekuwedzera uye mafuta anopisa aikosha pane zvavakajaira.
Chiitiko chehutano hwakaratidzika kunge hunowedzera zvaunoda. Vakapindura avo vakaona sevanoda zvemberi vanofunga nezvehutano vaine imwe penchant ye pre-Workout pakuenzanisa nemamwe mazinga ehutano. Zvinogona kuve huchenjeri kune avo vanoita zvekusimbisa muviri kuti vabude pachena. Nyanzvi dzinodaro vashandisi ve pre-Workout vanogona kuzadza masystem avo nehuwandu hunotyisa hweshuga, caffeine, nezvimwe zvinokurudzira kana vakasarudza chigadzirwa chisina kunaka kana chipimo chemushonga.
Anoshanda zvakadii mafirita ekuwedzera?
Kune avo vanoedza yega yekuwedzera, ndeapi muzana evanhu anonyatso kuwana mhedzisiro yavanoshuvira? Pre-Workout uye Whey protein yaive neepamusoro muzana muzana yevanhu vanotaura kubudirira , ine vangangoita vatanhatu muvashandisi gumi vachiwana izvi zvinowedzera zvakanyanya kana zvakanyanya kushanda. Vakapindura vakashumawo yakakwirira yekubudirira mwero nemapuroteni emuriwo uye branched-cheni amino acids (BCAAs). Kana zviwanikwa zvedu zvichiratidza kuti vanhu vazhinji vanoona izvi zvigadzirwa zveprotein-centric zvichibatsira, zvakafanana hazvigone kutaurwa nezvekuwedzera zvakagadzirirwa kubvisa mafuta. Vangori 41% yeavo vakatora zvinopisa mafuta vakavawana zvakanyanya kana zvakanyanya kushanda; nyanzvi dzinodaro kushambadzira kwekunyengera kunonyanya kuwanda muchikamu chino cheindasitiri yekuwedzera.
Sezvineiwo, vakapindura avo vaizvitora sevatangi vekusimba vaive nemikana mishoma yekuwana ekuwedzera muviri . Zvakare, iro rakasimukira bhatiro boka raiwanzo kuwana zvekuwedzera zvinoshanda. Izvi zvakawanikwa zvinogona kunge zvinechekuita nekumwe kusanzwisisika kwekurovedza muviri: Vatambi vane ruzivo vanowanzo farira zviwanikwa zvinoonekwa nekukurumidza kupfuura vanotanga. Nemaitiro matsva ekusimudza, semuenzaniso, nyanzvi dzinoona vanosimudza vane ruzivo vanoona kukura kwemhasuru mumavhiki matatu kusvika mana, nepo novices kazhinji asingacherechedze kugadzirisa kwemwedzi miviri. Nekuti vatipinduri vedu vanorega kushandisa zvinowedzera mushure memasvondo mana nehafu, paavhareji, hazvishamise kuti vanotanga vanowanzovawana vasinganyanyo shanda.
Ndezvipi zvinozivikanwa zvekusimbisa muviri zvinoenderana nemhando yemuviri?
Kudya uye kugwinya zvinangwa zvinosiyana zvakanyanya nemhando yemuviri, uye vakapindura nemhando dzakasiyana-siyana vakawana zvimwe zvinowedzera zvinoshanda kune avo vavariro. Avo vakaona se ectomorphs kana kumwe kunhu pakati peakawanikwa mapuroteni mhando dzinonyanya kushanda , ine vanopfuura makumi matanhatu muzana yevakabvunzwa muzvikamu izvi vachiwana mapuroteni emavhiri nemiriwo achibatsira. Kune rimwe divi remitambo, pre-Workout ndiyo yakanyanya kurohwa yemesomorphs uye endomorphs mhando dzemuviri. Pamusoro pezvo, 62.5% yemesomorphs vakawana chinogadzira chinoshanda, chiyero chepamusoro chakabudirira kupfuura mamwe marudzi emuviri. Yakagadzirirwa kutsigira pfupi kuputika kwekukurumidza kana simba , zvisikwa zvinokwezva zvine musoro kune avo vatove nenheyo yekutanga yemhasuru.
Zvekuwedzera zvaisaratidzika kunge zvinoshanda kune avo vaizvida zvakanyanya, zvakadaro. Endomorphs , ndiani anogona kunetsekana kuonda, angave ari mashoma mukana wekuwana mafuta anopisa anowedzera anoshanda. Uku kutsvaga kunosimbisa hunhu hwakaoma hwekuzadzisa zvinangwa zvemuviri: Kune vazhinji, kudya, kurovedza muviri, uye zvinowedzerwa zvinofanirwa kushanda mukonisheni kuburitsa shanduko isingaperi, uye kunyangwe ipapo, kufambira mberi kunogona kuratidza kunonoka kunonoka. Chokwadi, vangangoita 64% yevakabvunzwa vakatora chikafu uye kurovedza muviri sezvakakosha zvakaenzana mukuwana mitezo yehutano.
Zvimwe zvinokanganisa zvekuwedzera
Kunze kwezvakawanikwa zvavakatsvaga kubva kune zvimwe zvigadzirwa, kota yevakapindura vakasangana neimwezve yekuwedzera mhedzisiro: mhedzisiro . Caffeine ndiyo yainyanya kuburitsa zvisingadiwe, izvo zvinogona kusanganisira kutemwa nemusoro, kuzununguka, uye kushaya hope . Chikamu chechina chevashandisi vewhey protein zvakare vakashuma mhedzisiro. vazhinji vanozvitora vanotaura nezvematumbu. Kuenzanisa mashandisiro anoita munhu kunogona kudzora izvi zviratidzo. Mumwe muongorori akabvunzwa akatsanangura kusagadzikana mushure mekutora whey protein asi akazviti kune kusaziva kwake kuyera chiyero chakaringana.
Pre-Workout, iyo inowanzo sanganisira zvinyorwa zvakawanda yemhedzisiro, inogona zvakare kuburitsa zvisingafadzi zviratidzo. Mumwe akamupindura akatiudza pre-Workout akaita kuti moyo wake uratidze kunge unopenga, izvo zvinogona kuverengerwa kune huwandu hwakawanda hwe caffeine zvigadzirwa izvi zvinowanzo sanganisira. Zvinopisa mafuta zvakakonzeresa mhedzisiro kune yakakura chikamu chevashandisi - uye mimwe mhedzisiro yakaipa muchikamu ichi inodarika kusagadzikana kwenguva pfupi. Kubva pakukwidziridzwa kweropa kusvika kukuvara kwechiropa kunoda kugara muchipatara, iyo mhedzisiro yeasina kudzorwa mafuta anopisa kazhinji anokonzeresa kusingaperi.
Iko vanhu vari kutsvaga avo ekuwedzera
Nekubudirira kwezvakawedzerwa zvisina chokwadi uye mhedzisiro yakajairika, vatengi vane zvikonzero zvakawanda zvekuita ongororo yavo vasati vaedza chigadzirwa chitsva. Yepamberi mitambo yemafitness ndiyo yainyanya kuvimba nezviongororwa zvepamhepo kutungamira kwavo kwekuwedzera sarudzo , asi ichi ndicho chainyanya kuwanikwa ruzivo kune vese vakapindura. Vatambi vane ruzivo vakavimbawo matipi kubva kuvarairidzi uye vane mukurumbira wemuviri, kuvapo kuri kuramba kuchikura pa Instagram. Vatangi, nekupesana, ndivo vaigona kwazvo kuvimba nezano kubva kushamwari nemaforamu epamhepo.
Sezvineiwo, vangangoita mumwe chete pagumi vakapindura padanho rega rega rekusimba vakati ndivo vakatsauswa neshambadziro yemagariro enhau . Asi, kushambadzira kwevhithamini uye zvinowedzera zvakawanda pa Instagram uye mamwe mapuratifomu, zvese kuburikidza nemabhadharo akabhadharwa uye mashoma anoonekera mapuregi nevanokurudzira - vazhinji vachitaura zvisina hwaro zvirevo. Vangosvika makumi matatu kubva muzana (30%) evatangi vekutanga uye vepakati pekurovedza muviri vakabvunza vashandi vezvekurapa, uye vatambi vemberi vaitomboita mukana wakadaro. Nyanzvi dzinodaro kushanyira chiremba usati watanga kuwedzera kunokosha kune avo vane zvirwere zvisingaperi nokuti zvigadzirwa zvitsva zvinogona kuwedzera mamiriro avo kana kushamwaridzana nemishonga yavo yemazuva ano.
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Saka wagadzirira kutanga kuwedzera?
Nepo zvatinowana zvichiratidza kuti vanhu vazhinji vanobatsirwa zvakanyanya kubva mukushandisa zvinowedzera, pane zvikonzero zvakawanda zvekuchenjerera kana uchifunga zvigadzirwa zvitsva. Kubva pane yakashata mhedzisiro kune isina mhedzisiro chero, zvinogumbura mhedzisiro zvakajairika zvakanyanya. Zvichida izvi zvakawanikwa zvinosimbisa hwaro hwekare hwekudya uye kurovedza muviri: Iko hakuna imwe, inokurumidza mhinduro. Asi, kubudirira kunoenderana nezvinangwa chaizvo uye nekuwedzera kuwedzera munzvimbo dzinoverengeka. Zvekuwedzera zvinogona kubatsira iwe kuzadzisa hutano hwako uye kugwinya zvishuwo, asi ivo havawanzo kuzviita vega. Kana iwe uchifunga nezve kutanga regimen yekuwedzera, tanga waonana nachiremba wako uye uone kana paine kudyidzana nemishonga yako yazvino.
Nezve ongororo
Maitiro
Pachidzidzo ichi, takaongorora vashandisi vanosvika makumi mapfumbamwe nemapfumbamwe ekuwedzera muviri avo vairovedza muviri kamwe chete pasvondo. 49.1% vaive varume, uye 50.9% vaive vakadzi. Asingasviki 1% anga asiri mabhinari. 8.2% vaizvitora kunge vari padanho repamusoro rekusimba, 61.2% vaive pakati, uye 30.6% vakashuma kuti vaive padanho rekusimba. 25.3% yakatsanangura yavo miviri yemuviri seyomomorphic, 16.5% yaive ectomorphic, uye 23.1% yaive mesomorphic. Vanosvika makumi matatu nezvishanu muzana vakati vaive musanganiswa weimwe kana anopfuura mhando. Paavhareji, vatori vechikamu vaive makumi matatu nemashanu emakore ekuberekwa nekutsauka kwakazara kwe10. Makore avo aive pakati pe18 kusvika 74.
Kukanganisa
Dhata uye zvakawanikwa hazvina kuongororwa zvakaenzana kana kuyerwa. Kuongorora kwedu hakuna kumbobvira kwazara nezve zvese zvinogoneka zvine chekuita nehutano. Izvo zvinowedzerwa zvinosanganisirwa mune ino ongororo zvakasarudzwa zvichibva pakutsvagisa uye kuwanda kwevanhu runyorwa rweanonyanya kufarirwa ekuwedzera. Zvinongowedzerwa chete nemuenzaniso wekukura unokwana makumi maviri nematanhatu zvaisanganisirwa mumaonero edu. Dai isu taive takabatanidza zvimwe kana zvakasiyana zvinowedzera, zviwanikwa zvedu zvinogona kunge zvakasiyana zvakanyanya. Kune zvakare hutera hwehunhu pakushandisa yega-yakataurwa data, senge kurangarira kwakashata kana ndangariro isiriyo, kuwedzeredza-kuwedzeredza, kusarudzira kushuma, uye kuratidzira.
Zvinyorwa
https://www.livestrong.com/article/389807-what-does-stack-mean-in-bodybuilding/
https://jamanetwork.com/journals/jama/article-abstract/2672264
https://www.businessinsider.com/supplements-vitamins-bad-or-good-health-2017-8
https://link.springer.com/article/10.1007/s13181-017-0623-7
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839013/
https://academic.oup.com/ajhp/article-abstract/70/7/577/5112467?redirectedFrom=fulltext
https://www.fda.gov/food/dietary-supplements
https://health.usnews.com/wellness/fitness/articles/2018-02-16/how-long-does-it-take-to-build-muscle
https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
https://www.britannica.com/science/endomorph
https://medlineplus.gov/caffeine.html
https://www.mayoclinic.org/drugs-supplements-whey-protein/art-20363344
https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
https://www.nejm.org/doi/full/10.1056/NEJMp1315559
https://www.vox.com/2018/4/9/17199164/beauty-vitamin-collagen-turmeric-biotin
https://www.fda.gov/food/dietarysupplements/usingdietarysupplements/ucm110567.htm
