Mu myaka yashize, abanyamwuga benshi hamwe nabakundana bahindukiriye mbere yimyitozo ngororamubiri kugirango bakore neza mugihe cyo gukora imyitozo. Izi nyongera zuzuyemo ibintu byongera imbaraga, bigira uruhare runini mugutanga umubiri wawe imbaraga zose zikenera kugirango ukureho akazi katoroshye, kwiruka, cyangwa ubundi buryo bwo gukora imyitozo.
Nubwo abanyamwuga nabakinnyi benshi bakoresha inyongera kugirango bongere imikorere yabo, hari ugushidikanya kubyukuri numutekano wibicuruzwa. Abantu benshi bavuga ko izo nyongera zizanwa ningaruka zidakwirindwa zishobora kubyara ibibazo bikaze cyangwa bidakira.
Ese aya magambo yavuzwe haruguru ni ukuri rwose, cyangwa hari icyuho? Ahari, ni ibinyoma rwose. Nibyiza, komeza usome iyi ngingo kugirango ubone ibisubizo.
Nibihe byongeweho mbere yimyitozo?
Mu buryo busobanutse neza, inyongera-myitozo ngororamubiri izwi nka 'pre-imyitozo' kandi zifatwa (mubisanzwe nkifu ivanze namazi) nabakunda imyitozo, abakora siporo, siporo, nabandi bakinnyi ba siporo kugirango bazamure ingufu zabo kandi bitezimbere imikorere yabo mugihe cy'imyitozo nyamukuru.
Inyongera zakozwe kurutonde rwiza (kandi rwemewe) rwibiryo birimo ibiryo, nka aside amine, creine, cafeyine, vitamine B, hamwe nibisosa. Urutonde rwibigize rushobora gutandukana mbere yimyitozo yinyongera yibirango bitandukanye. Rero, birasabwa kugenzura ibiyigize mbere yo kugura paki.
Tuje kumutekano wibicuruzwa, mbere yimyitozo ntabwo ari iyabantu bose. Niba ubonye ibitotsi bihagije, indyo yuzuye, imyitozo ngororamubiri isanzwe, kandi ufite umubiri ufite amazi meza, noneho amahirwe arahari, uzaba mwiza mugihe cy'imyitozo. Niba atari byo, urashobora guhora witabaza imyitozo yabanjirije imyitozo, urugero, igitoki nigikombe cyikawa byakwishyuza nkibintu byose!
Ibi ntibisobanura ko inyongera yubucuruzi mbere yimyitozo ngororangingo idakora neza cyangwa umutekano muke kuyikoresha. Ariko, ugomba gukora ubushakashatsi bwawe kugirango uhitemo ikirango kizahuza umubiri wawe neza. Ibyo ari byo byose, ibicuruzwa byaguzwe na sosiyete izwi cyane bigomba guhora bifatwa nkibyiza. Na none, niba ari ubwambere, noneho ni ngombwa kubona impinduka zose mumubiri wawe nyuma yo kurya inyongera. Ingaruka-ngaruka zose ziterwa nigikoreshwa cyayo zishobora kugaragara, nko guhagarika umutima, kudasinzira, isesemi, umunaniro, nibindi. Ariko, ibyinshi muribi bigabanuka nyuma yigihe gito. Niba batabikora, banza ubaze muganga.
Muri make, ibyongeweho mbere yimyitozo biroroshye kandi bifite umutekano gufata ariko ugomba kubifata neza. Dore urutonde rwimyitozo ngororamubiri yizewe na Healthcare Business uyumunsi.
Ni izihe ngaruka nyamukuru zinyongera mbere yo gukora imyitozo?
Gukoresha ubwoko ubwo aribwo bwose bwinyongera, niba ubucuruzi, bushobora kuganisha ku ngaruka zimwe. Ariko, ntanimwe murizo ngaruka zizwiho kumara igihe kinini no kugabanuka mugihe gikwiye. Mugihe udakeneye guhangayikishwa n'ingaruka zigabanuka, ugomba kubonana numuhanga mubuvuzi mbere yo gutangira amasomo yawe mbere yimyitozo kubwimpamvu z'umutekano wawe.
Ni izihe ngaruka zishobora kubaho? Muraho, reka tumenye ibisanzwe hepfo hamwe nuburyo bwo kwirinda cyangwa guhangana nabo.
- Kudasinzira
Inyongera mbere yo gukora imyitozo yuzuye cafeyine, yego, ibitera imbaraga bikoreshwa muri kawa yawe. Oya, ntabwo tuvuga igikombe cy'ikawa; hari mg 200 kugeza 400 mg ya cafine ikoreshwa kuri buri nyongera. Niba igikombe cya kawa gishobora gukuramo ibitotsi byawe, tekereza kubyo kafeyine nini cyane izakora? Epinephrine ikora na norepinephrine mumubiri bizakangura rwose umubiri wawe kandi uzishyuza binyuze mumyitozo. Ariko, ibi birashobora no kuvamo amajoro adasinziriye, niba cafeyine yuzuye idacana mugihe cyo gukora imyitozo. Ikibazo gishobora gukuba kabiri, niba uri mumyitozo ya nijoro kuko rero igihe cyo gusinzira cyegereje kandi cafeyine iracyaka.
- Uburyo bwo kubyirinda-
Urashobora kumanura dosiye yinyongera kugirango wirinde ingaruka zikomeye, cyangwa urashobora kuyifata bitinze, urugero nka 8h00. Nubwo bimeze bityo, igipimo cya metabolike ya buri bwoko bwumubiri kiratandukanye, ugomba rero gukurikiranira hafi ibyawe mbere yo guhitamo igihe cyiza.
Icyitonderwa: Ugomba kujya mumyitozo ngororamubiri ifasha mukugabanya ibiro hamwe nimwe mubyongeweho i s Resurge, niba ubishaka soma isubiramo rya Resurge hano.
- Jitters
Tugomba kongera kuvuga kafeyine hano kuva igizwe igice kinini cyibikoresho mbere yo gukora imyitozo. Yagaragaje kugabanya umunaniro, kubaka imitsi no kongera umusaruro mugihe cy'imyitozo. Ariko, kumva umubiri uhindagurika ni imwe mu ngaruka nyinshi ziterwa no kunywa kafeyine. Izi jitter zirashobora kandi guherekezwa no guhangayika cyangwa guhagarika umutima. Urashobora guhitamo imyitozo hamwe ninyongera-imyitozo idafite cafeyine. Nyamara, inyongeramusaruro nyinshi zicuruzwa zifite cafeyine nkimwe mubintu byingenzi, ushobora rero kwitabaza inyongeramusaruro.
- Uburyo bwo kubyirinda-
Inzira nziza yo kugabanya cyangwa kwirinda ingaruka za cafeyine ku mubiri wawe nukuyifata muri dosiye nto. Ubushobozi bwo guhangana na cafeyine buratandukanye muri buri wese. Rero, uzakenera kwishakira dosiye nziza kuri wewe.
- Kongera amazi
Kurema nikindi kintu gikoreshwa cyane mubyongeweho imyitozo. Iyi ngingo idasanzwe yerekanye kongera ubushobozi bwumubiri bwo gukora binyuze mumyitozo ngororamubiri ikomeye. Nubwo iyi ngaruka-yoroheje yoroheje muri kamere kandi igabanuka mugihe gito, kugumana amazi akenshi bituma imitsi iba nini kuruta uko bisanzwe. Ibi kandi bivamo kubyimba no kwiyongera ibiro.
- Uburyo bwo kubyirinda-
Inzira nziza yo kwirinda guhangana nuruhande-ngaruka ni ugufata dosiye ntoya yinyongera kuruta kurya dosiye nini. Ubusanzwe Creatine isabwa gutangirana na dosiye ya gm 20 kumunsi byibuze iminsi 3, ishobora gukurikirwa na 3-5 gm ya dosiye ya buri munsi.
- Kubabara umutwe
Citrulline yongewe kumyitozo myinshi mbere yo gukora imyitozo kugirango yongere amaraso mumubiri, cyane cyane mumitsi iba ikora cyane mugihe cyo gukora imyitozo. Ibi biganisha ku kubaka imbaraga z'umubiri. Mugihe amaraso atembera kumitsi, ntitukibagirwe ko igitutu nacyo cyunvikana nubwonko, akenshi bikaviramo kubabara umutwe. Guhinduka ni umuvuduko wamaraso nimpamvu nyamukuru itera ubwo bubabare.
- Uburyo bwo kubyirinda-
Impuzandengo ya dosiye ya Citrulline iri hagati ya 6-8 gm muburyo busanzwe. Nyamara, ibipimo biterwa nubwoko bwumubiri wa buri muntu. Rero, niba uru rwego rwa dosiye rutagukorera, noneho birashoboka ko ugomba kugabanya kimwe. Ubundi buryo nukugura inyongera-myitozo ngororamubiri ifite amajwi make cyangwa zeru ya Citrulline.
- Umwuma
Iyindi mikorere isanzwe-mbere yimyitozo ngororamubiri ni umubiri udafite umwuma. Bimwe mubikoresho bikoreshwa mubyongeweho bikurura amazi kugirango ayive muri sisitemu. Ibi bikorwa nkana kugirango uzamure inzira yo kugabanya ibiro. Nyamara, iyo ukoresheje inshuro nyinshi, biganisha kubura amazi mumubiri bikavamo umwuma, cyane cyane mugihe cyangwa nyuma yimyitozo ngororamubiri kuva ubize amazi menshi.
- Uburyo bwo kubyirinda-
Gira ikirahuri cy'amazi buri minota 30 umunsi wose. Komeza kwiyobora igihe cyose kandi ntuzigera uhura niki kibazo.
- Umuvuduko ukabije w'amaraso
Cafeine na creine, ibintu bibiri byingenzi bigize imyitozo mbere yo gukora imyitozo bitera imbaraga muri kamere. Mubisanzwe, bizagira ingaruka cyangwa bizamura umuvuduko wamaraso. Byongeye kandi, imyitozo myiza nayo yongera umuvuduko wamaraso. Nuburemere bwimyitozo ngororamubiri, niko bigenda byingutu. Ibi byose hamwe birashobora kuzamura umuvuduko wamaraso wawe.
Uburyo bwo kubyirinda -
Niba ufite ikibazo cyumuvuduko wamaraso, nyamuneka wirinde gukora imyitozo mbere yikiguzi icyo ari cyo cyose cyangwa ubaze muganga wawe kimwe. Na none, urashobora kwitabaza inyongera-mbere yimyitozo ngororamubiri kuruta guhitamo izizana ibitera imbaraga. Ibyo ari byo byose, fata ubuzima bwawe mbere yo kwishora muri izi nyongera.
Umwanzuro
Hariho izindi ngaruka nyinshi zizera ko ziterwa mumubiri kubera gufata ibyo byongeweho cyangwa nibindi bicuruzwa byimirire nubuzima. Gushidikanya nukuri ariko ntibisobanuye ko inyongeramusaruro zose ziri hano kugirango uhungabanye umubiri wawe. Niba wangijwe no gukoresha bimwe byongeweho mbere yimyitozo ngororamubiri, noneho birashoboka ko ugomba kubanza gutekereza kubonana ninzobere mubuzima, hanyuma, ubutware bwikimenyetso. Intego nyamukuru yibi byongeweho nukwongerera imbaraga no kubaka umubiri wawe kuruta ikindi kintu cyose. Ariko, wowe mugihe cyo kwita kumubiri wawe, ugomba kwiyizera wenyine kandi ntawundi. Kora ubushakashatsi bwawe, shakisha inyongera ikwiranye, uyishyire mubigeragezo, urebe niba izana impinduka nziza, impinduka mbi, cyangwa ntampinduka namba.