Kudya kwamasewera pakukulitsa minofu tsopano kumapereka zinthu zambiri, monga mosakayikira ndizothandiza, ndipo zomwe kugwiritsa ntchito kwawo kukulitsa misala ya minofu ndi kupindula kwamphamvu kumawoneka ngati kokayikitsa. Othamanga othamanga ndi osavuta "kumira" m'nyanja yazidziwitso zomwe zimakhazikika m'maina ndi kufunikira kwa kugwiritsa ntchito zina zowonjezera zamasewera.
Timakupatsirani nonse zambiri zothandiza pazachilendo za kulandirira zakudya zamasewera komanso mwachidule zamasewera otchuka kwambirindi mawonekedwe awo achidule, mawonekedwe a kulandirira ndi pafupifupi ndalama zogulira.
Kwa othamanga oyambira ndikofunikira kwambiri kudziwa kuti ndi zakudya ziti zamasewera zomwe muyenera kupanga kuti mupeze phindu lalikulu, kupulumutsa ndalama.
Za masewera zakudya za kukula kwa minofu
Osati anthu ambiri omwe amakhutira ndi thanzi lawo, ndipo ngakhale ochepa omwe adabadwa ali ndi matupi angwiro. Maphunziro a masewera ndi "chitsulo" ndi njira yodziwongolera, kusintha mawonekedwe, kukopa amuna kapena akazi anzawo, kusintha zotsatira zamasewera. Zikukhalira kuti kulimbitsa thupi sichinthu china koma, ngati imodzi mwanjira zopangidwira thupi, chikhumbo chake chomwe chimadziwika kuti ndi mtundu wamunthu.
Komabe, kusintha mapulani oyambirira a chilengedwe sikophweka. Mitundu yamtundu wa anthu imagawidwa m'magulu atatu akuluakulu (ndi njira zambiri zosinthira):
- Mesomorphy: amphamvu ndi amphamvu kuyambira kubadwa, mphamvu masewera iwo mosavuta.
- Endomorphy: sachedwa kunenepa kwambiri komanso kunenepa kwambiri.
- Ectomorphy: yodziwika ndi woonda, minofu kamangidwe kake ndi osachepera yabwino mphamvu amalanga.
Choncho, kuyambira pachiyambi ophunzitsidwa ali ndi vuto pa zifukwa za majini.
Mawu otchuka akuti "hardgainer" ("tailormade") ndi chabe za anthu omwe amakhazikitsa misa ndi mphamvu zomwe zimaperekedwa mosavuta. Anthu oterowo, kuwonjezera pa maphunziro, makamaka zofunika kuthandiza chinthu mu mawonekedwe a zakudya zopatsa thanzi, ngakhale chibadwa mphatso othamanga othamanga ndi Mulimonsemo sangapweteke. Choncho pa nthawi ndi lingaliro la masewera zakudya kwa kukula kwa minofu.
Kaya mukufuna zakudya zamasewera pamagulu aminofu?
Chifukwa chake, mothandizidwa ndi maphunziro omwe tikuyesera kudzisintha kukhala abwino, kuwongolera thanzi lawo. Ngati ndi choncho - kufunikira kwa mphamvu ndi zomangamanga pakusintha koteroko kudzakhala kwakukulu kwambiri. Zachibadwa, zakudya zachilengedwe zidzakhala zovuta kupeza kuchuluka kwa mapuloteni, chakudya, mavitamini ndi zakudya zina, mphamvu ya m'mimba yopanda malire.
Sportpit imakulolani kuti mupereke thupi ndi anthu kapena zigawo zina za kukula kwa minofu mwamsanga, mogwira mtima, komanso popanda m'mimba kuti mugaye mapaundi a mankhwala. Mwa kuyankhula kwina, masewera olimbitsa thupi kuti akule minofu amakulolani kufupikitsa khama ndi nthawi yofunikira kuti mupange masewera othamanga.
Kenako muyenera kusungitsa malo: "zochepa" sizikutanthauza "kwambiri". Mwa zinthu zomwe zimatchedwa sportpilot, palibe chozizwitsa kapena ufa, womwe kwa miyezi ingapo ungapangitse ectomorph woonda mwa wothamanga wamphamvu. Woyamba amene amaganiza zomwe zimamupangitsa kuti atenge, ayenera kukumbukira nthawi zonse. Palibe masewera olimbitsa thupi omwe amapangidwira kukula kwa minofu, osafananiza bwino ndi anabolic androgenic steroids kuwonongeka koopsa komwe sikungakhale koyenera kuyankhula payokha.
Pali mitundu yazakudya zamasewera zomwe zingathandizedi kukulitsa kukula kwa minofu ndi mphamvu, koma ziyembekezo ziyenera kukhala zomveka. Yemwe adzapanga chida chothandiza komanso chotetezeka chomwe magwiridwe antchito amafananiza ndi ma steroids, adzayenera kulandira mphotho ya Nobel ndikupanga mamiliyoni a othamanga padziko lonse lapansi. Komabe, izi sizinachitikebe.
Ubwino wolandira zakudya zamasewera
Chifukwa chake, zabwino zazikulu, zomwe zingapereke kugwiritsa ntchito masewera olimbitsa thupi kuti akule minofu:
- Kufulumizitsa patsogolo mphamvu ndi unyinji wa minofu.
- Mitundu ina imathandizira kuwotcha mafuta.
- Kuchepetsa katundu pa m`mimba thirakiti: palibe chifukwa kudya yaikulu ya chakudya.
- Zakudya zamasewera zili ndi udindo wovomerezeka ndipo sizimayambitsa kuzunzidwa ndi okakamiza (mosiyana ndi anabolic steroids).
- Mitundu ingapo ya sportpit imakupatsani mwayi wopanga zakudya zopatsa thanzi, kuwonjezera mavitamini, mchere, omega-3, ndi zina zambiri.
- Ngakhale kumayambitsa zolimbitsa thupi, koma ndikuchulukirachulukira kodziwika bwino, kugwiritsa ntchito zakudya zamasewera ndikulimbikitsanso chidwi cha onyamula novice. (ndipo ndizomwe sportpit kuvomereza watsopanoyo, kuti izi zichitike - onani pansipa).
Kodi ndizotheka kupanga minofu popanda zakudya zamasewera?
Othamanga ambiri amadya bwino kwambiri, pogwiritsa ntchito zinthu zachilengedwe zosiyanasiyana komanso kuwonjezera pa zakudya zosiyanasiyana zamasewera, komabe, siziwonetsa zotsatira zabwino. Chachikulu akadali chibadwa predisposition aluso ndi ogwira kulimbitsa thupi. Kulandila kwamasewera olimbitsa thupi kuti akule minofu kungakhale kothandiza koma sikofunikira kwenikweni. Chitsanzo chowoneka bwino - kuphunzitsidwa ndi akaidi a "chitsulo": zakudya zamasewera m'mikhalidwe yawo zimakhala zovuta, koma anthu ambiri amatha kumanga m'mikhalidwe yotereyi minofu yabwino ndi mphamvu.
Mu njira iyi ya zakudya zamasewera, ngakhale sizokakamizidwa, koma ndizofunikira: kukwaniritsa zolinga zomwe zimayikidwa pamaso pa wothamanga kudzakhala kosavuta. Zotheka popanda sportpit, koma… ndi zophweka. Palibe nzeru kukana thandizo ngati likupezeka komanso lothandiza.
Kuwononga masewera zakudya
Pafupifupi mitundu yonse yamasewera olimbitsa thupi kuti ikule minofu imapangidwa kuchokera kuzinthu zachilengedwe ndipo sizimayambitsa, ndikugwiritsa ntchito moyenera, mavuto aliwonse azaumoyo. Mitundu yosiyanasiyana ya sportpit imakhala ndi zotsutsana zake, komanso, ndi zinthu zina zilizonse, nthawi zambiri zimagwirizanitsidwa ndi kusalolera kwazinthu zina muzolemba zawo. Nthawi zambiri izi zimawonekera ngati vuto la m'mimba (kutupa, kutsegula m'mimba) komanso kusamvana. Chiwerengero chonse cha anthu amene akukumana ndi mavuto ngati amenewa ndi ochepa kwambiri.
Sitikulimbikitsidwa kutengera zakudya zamasewera kwa amayi apakati komanso oyamwitsa - kusamala mwachizolowezi kumatchula pafupifupi onse opanga masewera.
Kuopsa kwa zakudya zamasewera kumatha kuchitika pamaso pa matenda ena, zizindikiro ndi njira zomwe zimatha kukulirakulira chifukwa cha masewera. Mulimonsemo, ndikofunikira kuyang'ana zonse zomwe zingatheke ndikuwunika thanzi lanu musanayambe kudya zakudya zilizonse zamasewera. Koma kuyerekeza kwamasewera ndi "mankhwala owopsa" kulibe maziko ake.
Zowonjezera 10 zazikulu zamasewera
Tikukupatsirani ndemanga yazowonjezera zamasewera zodziwika bwino zofotokozera zachinthu chilichonse: ndi chiyani, chomwe chikufunika, momwe mungatenge, kulandira komanso bajeti yomwe ikuyenera kuperekedwa. Mitengo yazinthu zomwe zasonyezedwa ndi pafupifupi, chifukwa kusiyana kwawo kumadalira wopanga, khalidwe ndi malo ogula ndizokwera kwambiri.
1. Mapuloteni a Whey
- ZIMENE ZILI: Mtundu wofala kwambiri wa mapuloteni ndi chakudya chapadera chokhala ndi mapuloteni ambiri kwa othamanga. Amadziwika ndi kuyamwa mwachangu komanso kapangidwe kabwino ka amino acid (malinga ndi index iyi imaposa mwina ya mapuloteni a dzira, koma imawononga ndalama zambiri). Mapuloteni a Whey amapangidwa kuchokera ku whey - chochokera chomwe chimatsalira chifukwa chopanga tchizi. Pachiyero ndi mtundu wa mitundu itatu: kusamalitsa, kudzipatula (izi sizomwezo, monga zosefera kwambiri) ndi hydrolyzate momwe puloteniyo idawira kale pang'ono.
- CHANI: Tengani mapuloteni a whey kuti minofu ikule, imathandizira thupi mofulumira komanso mokwanira. Zimaganiziridwa kuti kudzipatula ndi hydrolyzate, ndibwino kuti mupange zikafika "kuyanika", chabwino, chidwi chambiri panthawi ya minofu.
- MMENE MUNGATENGE: Kudya whey mapuloteni zambiri 2-4 pa tsiku, pakati pa kudya yachibadwa chakudya. Nthawi yoyamba ndizotheka kumwa m'mawa, ndipo nthawi zonse mutatha kulimbitsa thupi. Kuti agaye mtundu uwu sportpit mwamsanga, choncho m'pofunika kuphatikiza kutenga ndi casein mapuloteni kuti pang'onopang'ono mayamwidwe (casein kumwa asanagone). Anagulitsa ndi multicomponent mapuloteni, kumene whey pamodzi casein kapena mapuloteni ena.
- ZOFUNIKA KAPENA OSATI: Ndithudi, Inde. Izi ndizo zabwino kwambiri pazakudya zamasewera / masewera olimbitsa thupi, zomwe ndizofunikira kwa othamanga onse. Ngati funso likubwera, ndi masewera ati omwe angayambe kutenga oyamba kumene - yankho ndilodziwikiratu. Inde, whey mapuloteni.
- mtengo: Ngati mutenga Ultimate Nutrition Prostar - gulu lamtengo wapatali la whey, ndiye kuti lidzawononga pafupifupi ma ruble 3600 pamwezi (kuphatikiza chakudya katatu), pamtengo wa ma ruble 40 pakutumikira.
Zonse za whey protein
TOP 10 mapuloteni a whey
2. Wopeza
- ZIMENE ZILI: kusakaniza kwa mapuloteni (nthawi zambiri amagwiritsa ntchito seramu yomweyo) ndi ma carbohydrate ovuta. Mu opindula abwino amasankhidwa kuti mlingo wa mayamwidwe unali wosiyana. Ambiri omwe amapindula, ma carbs amapanga 1/2, ndi mapuloteni - 1/3 ya chiwerengero chonse cha magawo, ngakhale kuti zosankha zina zingatheke, pokhala ndi chakudya chochuluka, kapena mosiyana, motsatira mapuloteni. Nthawi zambiri mu zikuchokera mankhwala monga, ndi zinthu zina zothandiza: michere, mavitamini, etc.
- CHANI: weight Gainers amapangidwa kuti azikhala ndi thupi lathunthu (osati minofu, yomwe ili yonse, yomwe ikuphatikizapo mafuta). M'malo mwake, ndi chida champhamvu kwambiri pazolinga zotere kuchokera kumitundu yonse yazakudya zamasewera.
- MMENE MUNGATENGE: Tengani zosakaniza za protein-carbohydrates nthawi zambiri kamodzi patsiku - mutatha masewera olimbitsa thupi, koma pali njira zowonjezera ngati mukufuna kulemera kofulumira kwambiri (mwachitsanzo, m'mawa mutadzuka).
- ZOFUNIKA KAPENA OSATI: Ma ectomorphs a Taylorstown otsamira amapangitsa kuti kunenepa ndikofunikira, apo ayi kuti muchepetse kagayidwe kachakudya kumakhala kovuta kwambiri. Endomorphism, yodzaza thupi, kuchokera ku zakudya zotere zamasewera ndikwabwino kusala.
- mtengo: Dymatize Nutrition Super MASS Gainer idzagula, pamene ntchito zachuma (2 scoops pa tsiku), pafupifupi 9000 rubles pamwezi. Osatsika mtengo, koma pali opeza ndalama zambiri - ma ruble 3000 kukumana nanu (ndikoyenera kugula zinthu popanda shuga, mochulukirapo - wopeza woipa kwambiri).
Zonse zokhudza wonenepa
TOP 10 opindula
3. Chilengedwe
- ZIMENE ZILI: Creatine ndi chinthu chachilengedwe mu kuchuluka kwakukulu komwe kumapezeka mu nyama (ndipo dzina limatanthawuza ku Chingerezi ngati "nyama"); ndi zinthu zina. Chofala kwambiri. yotsika mtengo komanso yothandiza mawonekedwe, yomwe imapezeka pakugulitsa ndi creatine monohydrate.
- CHIFUKWA CHIYANI: Creatine ikatengedwa imayambitsa kuwonjezeka kwa minofu ndi kupindula kwa mphamvu (makamaka ponena za mphamvu zamphamvu "zophulika"). Chimodzi mwazothandiza kwambiri komanso pafupifupi zotetezeka (zopanda mavuto azaumoyo) zowonjezera zamasewera.
- MMENE MUNGATENGE: Ikhoza kutengedwa kamodzi patsiku mutaphunzitsidwa kuchuluka kwa 1 g, kuyambitsa ufa mu mphesa kapena madzi ena aliwonse okoma zipatso. M'mbuyomu adalimbikitsa zomwe zimatchedwa "gawo loyambira" m'masiku ochepa oyambilira, koma tsopano kupezeka kwake kumadziwika kuti ndi kosankha. Pakatha milungu inayi ndibwino kuti pakhale masabata awiri kapena atatu.
- ZOFUNIKA KAPENA OSATI: Kutenga creatine ndikofunikira kwambiri - adzalandira kupita patsogolo ndi kukhutitsidwa kwamakhalidwe abwino kuchokera ku masewera olimbitsa thupi.
- mtengo: pali Tsopano kugulitsa ma CD otsika mtengo kwambiri ndi creatine monohydrate kuchokera kwa opanga osiyanasiyana, ma ruble 1000 pamwezi adzakhala okwanira ndikuloledwa nthawi zonse.
Zonse zokhudza creatine
4. Amino zidulo BCAA
- ZIMENE ZILI: BCAA ndizovuta zamagulu atatu ofunikira amino acid (leucine, valine ndi isoleucine). Zambiri mwa zowonjezerazi zimakhala ndi chiŵerengero cha 2:1:1 (magawo awiri a leucine, valine ndi isoleucine pa imodzi), koma palinso njira 4:1:1, 8:1:1 komanso 12:1:1 - monga m'pofunika kutenga kuchuluka kwa leucine, n'zovuta kunena.
- CHANI: The Essential nthambi unyolo amino zidulo amalimbikitsa kukula minofu ndi angapo katundu zothandiza, kutenga nawo mbali zosiyanasiyana biochemical njira mu thupi. Sikuti ofufuza onse amakhulupirira mosapita m'mbali kuti amagwira ntchito bwino, koma m'malingaliro ake kugwiritsa ntchito kulonjeza kwa BCAA pamasewera.
- MMENE MUNGATENGE: Phwando likhoza kuchitika m'mawa mutadzuka, ndipo musanayambe, panthawi komanso mutangomaliza masewera olimbitsa thupi (gawo lomaliza la masewera olimbitsa thupi likhoza kusakanikirana ndi madzi amodzi ndi creatine). Pakati pa kutenga BCAAs ndi kugwedezeka kwa mapuloteni ndibwino kuti muyime pafupi theka la ola kuti ma amino acid azikhala ndi nthawi yoti alowe.
- ZOFUNIKA KAPENA OSATI: Zowonjezera izi zitha kukhala chifukwa cha "gawo lachiwiri" potengera kufunikira kolandirira. Kumbukirani kuti mitundu ina ya mapuloteni ndi opindula amalemeretsedwa ndi BCAA.
- mtengo: khalidwe lovomerezeka la BCAA liyenera kuyika pafupifupi ma ruble 3,000 pamwezi. Zosankha zotsika mtengo kwambiri zimapewedwa bwino, mwina zimapangidwa kuchokera kuzinthu zotsika mtengo.
Zonse zokhudza BCAA
5. Ma amino acid ovuta
- ZIMENE ZILI: mosiyana ndi BCAA ma amino acid ovuta amaphatikizapo seti yathunthu, yofanana ndi yomwe imapezeka m'mapuloteni amasewera. Nthawi zambiri mapangidwe awa amaphatikiza ndikuthandizira zinthu zothandiza.
- CHIFUKWA CHIYANI: Kuchokera ku mapuloteni amakhala ndi mayamwidwe ofulumira kwambiri ndipo amatha kukhala m'malo abwino a mapuloteni a whey pakachitika, ngati wothamanga akudwala lactose tsankho. Ma amino acid complexes amalimbikitsa kukula kwa minofu ndi mphamvu.
- MMENE MUNGATENGE: Imwani pafupipafupi kangapo patsiku: m'mawa, musanachite masewera olimbitsa thupi komanso mukatha, komanso mlingo wowonjezera wotheka tsiku lonse. Mlingo - molingana ndi malingaliro a wopanga.
- ZOFUNIKA KAPENA OSATI: Ngati wothamanga samamwa mapuloteni ndi creatine, ma amino acid ovuta ayenera kutengedwa, mwinamwake mungathe kuchita popanda iwo.
- mtengo: mtengo wakudya pafupipafupi kwa ma amino acid apamwamba kwambiri udzakhala ma ruble 1500-2000 pamwezi.
6. L-carnitine
- ZIMENE ZILI: L-carnitine (levocarnitine), amino acid wosafunikira m'thupi amapezeka makamaka mchiwindi ndi minofu ya minofu.
- CHIFUKWA CHIYANI: L-carnitine ili ndi zinthu zambiri zothandiza, koma othamanga akutenga izo makamaka kuti afulumizitse kuwotcha mafuta (iye transportorul mafuta acids ku cell mitochondria), komanso kuti akhale ndi mphamvu zambiri zophunzitsira chifukwa cha ndondomekoyi.
- MMENE MUNGATENGE: Kumwa Zowonjezera izi kawiri pa tsiku: nthawi yomweyo mukadzuka m'mimba yopanda kanthu komanso musanaphunzire (njira zina ndizotheka).
- ZOFUNIKA KAPENA OSATI: Ngati wothamanga alibe chidwi chowotcha mafuta popanda L-carnitine ndizotheka kuchita.
- mtengo: mtengo wokhazikika wa L-carnitine supplementation udzakhala 1000-1500 rubles pamwezi.
Zonse zokhudza L-carnitine
7. Glutamine
- ZIMENE ZILI: Glutamine ndi amino acid wofunikira kwambiri. Minofu ya minofu imakhala pafupifupi 60%.
- CHIFUKWA CHIYANI: Kutenga izi amino acid kutengera zomwe amati anticatabolic properties, zomwe, tsoka, kafukufuku sanatsimikizire (mwina chifukwa chakuti glutamine ndiyofala kwambiri m'chilengedwe ndipo palibe chifukwa chovomerezeka). Komanso pali ndemanga kuti mankhwalawa ali ndi phindu pa chitetezo cha m'thupi.
- MMENE MUNGATENGE: Chiwembu chogwiritsa ntchito zosiyanasiyana, kuyang'ana bwino pa opangira Buku enieni zowonjezera zowonjezera.
- ZOFUNIKA KAPENA OSATI: Kulandila kwa glutamine sikofunikira.
- mtengo: Ngati mukugwiritsabe ntchito zowonjezera ndi amino acid, ndiye kuti mtengo wake udzakhala ma ruble 1000-1500 pamwezi.
8. Zowonjezera zowonjezera testosterone
- Ndi chiyani: gulu ili zikuphatikizapo ambiri ndithu zambiri zowonjezera ndi nyimbo zosiyanasiyana. Tsoka, chinthu chachikulu chomwe chimawagwirizanitsa onse - kusagwira ntchito bwino (pokhapokha mutawerenga zotsatira za placebo panthawi ya phwando). Ndipo zina zatsimikiziridwa ndi maphunziro angapo, monga ZMA.
- CHIFUKWA CHIYANI: Tengani, monga mukuwonera pamutuwu, kuti muwonjezere kutulutsa kwa testosterone. Nthawi zina njira zowonjezera potency (yohimbe ndi ena) akuyesera kugulitsa zowonjezera zoterezi. Ndipotu, magazi amapita kumaliseche ndi kuwonjezeka kwa erection, zomwe mankhwalawa amalimbikitsa izi, ndipo kutulutsa kwa testosterone ndi kosiyana.
- MMENE MUNGATENGE: regimens zosiyana, kutengera malangizo a wopanga.
- ZOFUNIKA KAPENA OSATI: Kutenga sikofunikira. Ndipo ngati pali zovuta za testosterone - ndi bwino kufunafuna dokotala wodziwa bwino. Si funso la masewera, ndi zachipatala.
- mtengo: Mtengo wa phukusi, "testosterone booster" ya 500-1000 rubles. Nthawi zambiri amawerengedwa mwezi.
9. Mafuta a nsomba ndi omega-3
- ZIMENE ZILI: Mafuta a Polyunsaturated acids omega-3, omwe amapangira mafuta a nsomba ndi mtundu wa "mafuta abwino", omwe ali ndi zinthu zingapo zabwino mthupi la munthu (mu izi ndizofanana ndi mavitamini, ngakhale sizinakhazikitsidwe).
- CHANI: Othamanga amatenga makapisozi okhala ndi omega-3 chifukwa amalimbikitsa kulembedwa kwa minofu, kuteteza mafupa ndi mitsempha kuti zisakulepheretseni, kuwonjezera mphamvu, kukhala ndi zotsutsana ndi kutupa komanso ... chidwi! mosiyana ndi zowonjezera zomwe zafotokozedwa m'ndime yapitayi zimapanga zochepa zowonjezera kutulutsa kwa testosterone.
- MMENE MUNGATENGE: Nthawi zambiri amatengedwa 2-3 pa tsiku ndi chakudya.
- ZOFUNIKA KAPENA OSATI: omega-3 muyenera kuonetsetsa (tanthauzo lawo silikumveka bwino komanso silikuyamikiridwa).
- mtengo: zowonjezera za omega-3 ndizokwera mtengo ndipo njira ina ikhoza kukhala yopangira mankhwala. Mtengo udzakhala 500-1000 rubles pamwezi.
10. Vitamini-mineral zowonjezera
- ZIMENE ZILI:a Mavitamini-mineral complexes makamaka safuna kuyambitsa. Anthu ambiri kudya kwawo nthawi zonse kwakhala chizolowezi cha moyo, chifukwa amalola kulandira kuchuluka kofunikira kwa mavitamini ndi mchere mosasamala kanthu za mtundu ndi kuchuluka kwa chakudya, kuphatikizapo nthawi ya chaka pamene chakudya chachilengedwe chokhala ndi mavitamini ndi osauka kwambiri.
- CHANI: Othamanga amawatenga kuti asunge kamvekedwe kabwino, thanzi ndi chitetezo chokwanira, kuchira msanga pambuyo pochita masewera olimbitsa thupi.
- MMENE MUNGATENGE: Imwani multivitamin kamodzi kapena kawiri pa tsiku ndi chakudya.
- ZOFUNIKA KAPENA OSATI: Kulandila kovomerezeka (kapena kofunikira kwambiri). Mosasamala kanthu, anthu amachita nawo masewera kapena ayi.
- mtengo: Mavitamini ogulitsa mankhwala ali ndi mtengo wotsika kwambiri: 150-200 rubles pamwezi. Chabwino, masewera apadera ayenera kuwononga zambiri: 1000-2000 rubles pamwezi.
Kuti mndandandawu uyenera kutenga novice?
Mwachidule: ndi masewera otani omwe muyenera kuyamba, popanda zowonjezera zomwe mungachite, komanso kuti ndalama ndizomwe wothamanga wa novice safunikira kugwiritsa ntchito.
- Zakudya zabwino kwambiri zamasewera pakukulitsa minofu ya 10 yapamwamba, yomwe iyenera kutengedwa: Whey protein, wowonjezera kulemera (kwa ectomorphs osiyana), creatine, vitamini ndi mineral supplements ndi omega-3.
- Zowonjezera "gawo lachiwiri": BCAAs, amino acid complexes, ngati pazifukwa zilizonse wothamanga sakutenga mapuloteni. Apa ndizotheka ndi kusungitsa kwina, kuwonjezera L-carnitine, ngati wothamanga ali ndi chidwi chowotcha mafuta.
- Zowonjezera zamasewera zomwe woyambitsa safunikira: glutamine ndi "zowonjezera" za testosterone.
Werengani za TYPES ya PROTEIN