Complexungiyoyin kafin-motsa jiki rukunin kayayyakin abinci mai gina jiki waɗanda aka tsara don haɓaka aikin ɗan wasa yayin wasanni. Don yawan fa'idodi, ana ba da shawarar ɗaukar su kimanin minti 30 kafin fara motsa jiki - saboda haka sunan ƙarin.
Menene pre-workouts da yadda suke aiki
Akwai sigogi da yawa waɗanda tasirin motsa jiki ya shafa:
- alamun wuta;
- jimrewar aerobic da anaerobic;
- yaduwar jini a cikin tsokoki yayin motsa jiki (yin famfo);
- dawowa tsakanin saiti;
- inganci, kuzari da halayyar hankali;
- mai da hankali da maida hankali.
Ana samun wannan tasirin ne saboda wasu abubuwanda aka kirkira wadanda suka hada hadaddun wasannin motsa jiki. Misali, ƙaruwa cikin alamun wuta yana faruwa ne saboda kasancewar a cikin abun da ke ciki creatine... Godiya gareshi, ATP yana tarawa a cikin tsokoki - babban tushen makamashi ga jikin mutum. A sakamakon haka, 'yan wasan na iya yin ƙarin maimaitawa a cikin saiti ko aiki tare da ƙarin nauyi a cikin motsa jiki masu ƙarfi.
An inganta jimiri ta gaban beta-alanine a cikin abun da ke ciki. shi amino acid yana iya mayar da ƙofar gajiya. Sakamakon haka, zai fi muku sauƙi don gudanar da aikin motsa jiki matsakaici. Gudun, iyo, motsa jiki na motsa jiki, da horo mai ƙarfi tare da matsakaicin nauyi zai zama da sauƙi. Alamar alama ta al'ada bayan shan beta-alanine wani yanayi ne mai kaɗawa akan fata. Wannan yana nufin cewa masana'antun basu kare amino acid ba, kuma za'a sami sakamakon da ake buƙata.
Yin famfo shine babban burin horo a dakin motsa jiki. Abu ne mai mahimmanci a cikin haɓakar ƙwayar tsoka. Yawancin kayan aikin motsa jiki suna ba da gudummawa ga inganta yanayin jini a cikin tsokoki. Mafi mashahuri kuma masu tasiri sune arginine, agmatine, citrulline da sauran masu ba da taimako na nitrogen. Waɗannan abubuwa suna ƙaruwa yin famfo, saboda ƙarin oxygen da abubuwan gina jiki masu amfani suna shiga ƙwayoyin tsoka.
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Don motsa jiki ya zama mai tasiri sosai, lokacin hutu tsakanin saiti ya zama gajere. Jiki dole ne ya kasance a wurinta isasshen adadin abubuwan gina jiki don kowane tsarin yana da lokacin dawowa cikin minti 1-2 na hutawa. Saboda wannan, yawancin bitamin masu mahimmanci da ma'adanai, da mahimmancin amino acid na BCAA, ana saka su cikin hadaddun wasannin motsa jiki.
Don jin daɗin tsarin horo, kuna buƙatar ƙaƙƙarfan dalili da halin tunani. Don yin wannan, wasan motsa jiki na farko sun haɗa da abubuwan haɗin da suke da tasiri mai motsawa. Mafi sauki kuma mafi cutarwa daga cikinsu: maganin kafeyin da taurine. Waɗannan ƙananan ƙarfin ƙarfafawa ne na tsarin kulawa na tsakiya waɗanda ke ba da ƙarfi, haɓaka yanayi kuma ba sa cutar da jiki.
Koyaya, yawancin masana'antun suna amfani da ƙarfi mai ƙarfi kamar 1,3-DMAA (cire geranium) da ephedrine. Suna nuna mahimmancin tsarin juyayi, wanda ke tilasta ɗan wasa ya horar sosai, yayi amfani da nauyi mai nauyi, kuma ya ɗan huta tsakanin saiti. Irin waɗannan ɗakunan haɗin gwiwar motsa jiki masu ƙarfi suna da sakamako masu illa. Yawan amfani da waɗannan abinci na iya haifar da matsaloli na jijiyoyin zuciya, ƙarancin CNS, rashin hankali, ƙiyayya, da rashin bacci.
A cikin Tarayyar Rasha, ephedrine yana kama da magungunan narcotic, kuma an cire cirewar geranium a cikin jerin haramtattun magunguna ta Antiungiyar Antiungiyar -an Duniya ta -arfafa Doping. Ba a ba da shawarar yin amfani da pre-motsa jiki tare da geraniums ga mutanen da ke ƙasa da shekara 18 ko tare da yin hani don dalilai na kiwon lafiya. Stimarfafawa masu ƙarfi suna da tasiri mai ƙona mai, don haka kada ku haɗa su da shan mai ƙona mai yayin rage nauyi - za ku sami lodi fiye da kima a jiki.
Natsuwa muhimmin abu ne a cikin aikin motsa jiki mai tasiri. Ci gaba da jin daɗin aiki akan ƙungiyar tsoka mai manufa yana taimakawa ga haɓakar tsoka mai ƙarfi. DMAE, tyrosine da carnosine, waɗanda ake samu a yawancin dabarun motsa jiki, suna ba da gudummawa ga daidaitaccen yanayi a duk lokacin motsa jiki.
Ta yaya pre-motsa jiki ke shafar jiki
Kashi 99% na 'yan wasa suna ɗaukan matakan motsa jiki na motsa jiki tare da manufa ɗaya - don yin caji da kuma ba da amfani a cikin motsa jiki. Duk sauran abubuwan na biyu ne. Abubuwan motsa motsa jiki na wasan motsa jiki sune ke da alhakin wannan. Suna shafar tsarin juyayi na tsakiya, sakamakon haka jiki yana fara samar da adrenaline da dopamine. Thearƙashin tasirin waɗannan homon ɗin, ɗan wasan yana jin buƙatar yin horo mai tsayi da wuya.
Kimanin mintuna 15-30 bayan shan aikin motsa jiki, waɗannan matakai suna fara faruwa a cikin jiki:
- inganta yanayi saboda samar da dopamine;
- aiki na tsarin zuciya da jijiyoyin jiki yana ƙaruwa, bugun zuciya yana ƙaruwa;
- magudanar jini suna fadada;
- bacci ya ɓace, ƙwarewar ta ƙaruwa saboda kunna masu karɓar adrenergic.
Horarwa a wannan jihar ya zama mai amfani sosai: tsokoki cike da jini da sauri, nauyin aiki yana ƙaruwa, maida hankali baya ɓacewa har zuwa ƙarshen horon. Amma a aikace, ba komai abu ne mai dadi ba - a ƙarshen fara motsa jiki, cututtukan da ba su dace ba sun fara bayyana: ciwon kai, bacci, gajiya da rashin bacci (idan ka motsa jiki ƙasa da awanni 4-6 kafin ka kwanta).
Fa'idodi na hadaddun motsa jiki
A matsayin kari na wasanni, karin aikin motsa jiki yana da aikin farko na taimaka muku horo mafi kyau da ƙarfi. Wannan sharaɗi ne don cimma kowane sakamakon wasanni. Duk burin da ka sanya wa kanka: ƙona kitse, samun ƙarfin tsoka, ƙaruwa da ƙarfi, ko wani abu dabam, horo dole ne ya zama mai wahala.
Theara ƙarfi da yawan aikin motsa jiki shine babban amfanin pre-workouts. Idan kunyi nazarin wannan batun dalla-dalla, to abubuwanda aka tsara na wasan motsa jiki suna yin wasu ayyuka waɗanda ke da mahimmanci ga lafiya:
- rigakafin tallafi (glutamine, bitamin da kuma ma'adanai);
- inganta yaduwar jini (arginine, agmatine da sauran abubuwan kara kuzari na nitric);
- haɓaka aikin haɓaka na kwakwalwa (maganin kafeyin, taurine da sauran abubuwa masu motsa rai);
- daidaitawa na tsarin zuciya da haɓaka motsa jiki (abubuwa masu motsa rai).
Ug Eugeniusz Dudziński - stock.adobe.com
Cutar hadaddun wasannin motsa jiki
Abin takaici, yawancin 'yan wasa suna samun cutarwa fiye da kyau daga ɗaukar motsa jiki. Wannan ya shafi farko ne akan abubuwan da ke ƙunshe da cirewar geranium, ephedrine, da sauran abubuwan kara kuzari. Bari mu ga irin matsalolin da 'yan wasa ke fuskanta sau da yawa yayin amfani da hadaddun wasannin motsa jiki da yadda za a rage cutarwa daga gare su.
| Harmarin cutarwa | Ta yaya yake bayyana | Dalilin | Yadda za a guje shi |
| Rashin bacci | Dan wasa ba zai iya yin barci na wasu awowi ba, ingancin bacci ya tabarbare | Yawawan abubuwa masu motsa rai a cikin motsa jiki; jinkirta shiga; wuce ƙimar da aka ba da shawarar | Yi amfani da hadadden aikin motsa jiki ba tare da maganin kafeyin da sauran abubuwan kara kuzari ba, kar su wuce sashi kuma kar su dauke shi kasa da awanni 4-6 kafin kwanciya. |
| Matsalar zuciya | Tachycardia, arrhythmia, hauhawar jini | Abubuwa masu motsa rai da yawa a cikin wasan motsa jiki, sun wuce sashi da aka ba da shawara; mutum contraindications ga samfurin aka gyara | Amfani da tsari ba tare da maganin kafeyin da sauran abubuwan kara kuzari ba, kar su wuce sashi |
| Rage libido | Rage yawan yin jima'i, rashin karfin erectile | Karkatar da jijiyoyin jini a cikin al'aura saboda yawan abubuwa masu kara kuzari (cire geranium, ephedrine, da sauransu) | Kar ku wuce sashin shawarar masu ƙera ko amfani da ɗakunan wasan motsa jiki masu sauki |
| Verearfafawa ga tsarin kulawa na tsakiya | Rashin fushi, tsokanar mutane, rashin son rai, bakin ciki | Kullum ya wuce sashi da aka ba da shawarar | Kar ku wuce sashin shawarar masu ƙira kuma ku huta daga amfani da wasannin motsa jiki |
| Jaraba | Bacci mai dorewa, rashin son motsa jiki ba tare da amfani da hadadden aikin motsa jiki ba | Jiki yana amfani da aikin aikin motsa jiki da ƙari na sashin da aka ba da shawarar | Yi hutu daga shan aikin motsa jiki don dawo da tsarin kulawa na tsakiya da ƙwarewar mai karɓar adrenergic; yi amfani da pre-workouts kawai kafin mafi wuya motsa jiki |
Kammalawa: -ungiyoyin kafin motsa jiki suna haifar da lahani kawai tare da yin amfani da su koyaushe da wuce ƙimar da aka ba da shawarar (cokali ɗaya na aunawa). Ana ba da shawarar bayan makonni 4 na yin hutu na makonni 2-3 don "sake yi" tsarin juyayi na ɗan lokaci kaɗan. Wannan ita ce mafi mahimmancin ka'idar shan hadaddun wasannin motsa jiki. Koyaya, a aikace, ƙananan mutane suna bin sa.
Yanayin halayyar mutum yana da mahimmanci. Tare da yin amfani da pre-workouts na yau da kullun, yana da wahala da ban sha'awa ga dan wasa ya horar ba tare da su ba: babu kuzari da tuki, nauyin aiki ba ya girma, yin famfo ya ragu sosai. Sabili da haka, ɗan wasan yana ci gaba da ɗaukar su kowace rana. Yawancin lokaci, jiki yana amfani da shi, dole ne ku zaɓi ɗayan aikin motsa jiki wanda ya fi ƙarfin, ko ya wuce sashin da aka ba da shawarar sau 2-3. A sakamakon haka, illa mara kyau na haɓaka.
Idan kun ɗauki aikin motsa jiki bisa ga umarnin, kada ku wuce sashin da aka ba da shawarar kuma ku yi hutu daga shan shi, ba za ku cutar da jiki ba. Complexungiyoyin kafin motsa jiki na da haɗari ga 'yan wasa da ke fama da hauhawar jini, ciyayi mai ɓarkewa, dystonia, rashin lafiyan abubuwan da ke jikin mutum, da kuma waɗanda shekarunsu ba su kai 18 ba. A kowane hali, kafin a ɗauka, ana ba da shawara a tuntuɓi mai horarwa kan yadda za a fara wasan motsa jiki kuma wanne ya fi kyau a zaɓa.
Yadda za a zaɓi hadadden aikin motsa jiki da abin da za a nema
Mafi kyawun aikin motsa jiki shine wanda ya dace da burin ku. Da farko dai, kula da abin da ya ƙunsa. Bai kamata ayi lodi da sinadaran da ilimin kimiyya bai tabbatar da fa'idar su ba. Wadannan abubuwa sun hada da: tribulus, hydroxymethyl butyrate, chitosan, koren shayi da kuma cire kofi, goji berry extract, phenylethylamine, da sauransu. Bai kamata ku biya ƙarin kuɗi don waɗancan abubuwan haɗin aikin da ba a yi nazarin su ba kuma ba a tabbatar da su ba.
Yanzu yana da mahimmanci don yanke shawara game da ainihin abin da kuke buƙatar hadaddun wasan motsa jiki don. Kula da abubuwan da ke gaba a cikin samfurin da sashin su. Mafi girman shi, mafi bayyana tasirin zai kasance.
| Me yasa kuke buƙatar aikin motsa jiki? | Waɗanne abubuwan samfurin ne ke da alhakin wannan? |
| Arfi | Creatine Monohydrate, Halitta Hydrochloride, Crealkalin |
| Jimrewa | Beta Alanine |
| Halin tunani | Maganin kafeyin, Taurine, 1,3-DMAA, Ephedrine, Thyroxine, Yohimbine, Synephrine |
| Mai da hankali | DMAE, Tyrosine, Agmatine, Icariin, L-Theanine, Carnosine |
| Famfo | Arginine, Citrulline, Ornithine |
Idan kuna bin kowane maƙasudin manufa daga wannan jeri, sayi ƙarin kari, kamar su creatine ko arginine. Ana sayar da su a kowane shagon abinci mai gina jiki na wasanni. Zai fi riba sosai. Wata magana ce idan kuna buƙatar komai lokaci ɗaya. Sannan ba zaku iya yin ba tare da hadadden aikin motsa jiki ba.
Wani mahimmanci a cikin zaɓin wasan motsa jiki shine dandano. Yawancin masana'antun da gangan suna yin ɗanɗano da zafi da rashin jin daɗi don kada mabukaci ya jarabtu da wuce gona da iri. Koyaya, wannan yana dakatar da mutane ƙalilan. Zai fi kyau a zaɓi aikin motsa jiki wanda yake tsaka tsaki a cikin ɗanɗano don kada ya kashe ka ta tsakiyar gwangwani.
Daidaitawar samfurin yana da mahimmanci. Sau da yawa yakan faru cewa wainan foda, suna samar da dunƙulen mara daɗi waɗanda basa narkewa a cikin girgiza. Tabbas, dole ne ku daidaita da wannan, amma a karo na biyu ba ku da yiwuwar siyan irin wannan wasan.
Sakamakon
Shirye-shiryen wasan kwaikwayo na inganta aikin horo, amma yawan amfani da waɗannan abubuwan na iya haifar da sakamako mai yawa. Yana da kyau a ɗauki irin waɗannan ɗakunan a cikin matsakaici kuma kawai bayan tuntuɓar ƙwararren mai horarwa da likita.
