Kwiminyaka yakutshanje, uninzi lweengcali zokuzilolonga kunye nabathandi baye bajikela kwizongezelelo zangaphambi kokuzilolonga ukuze benze ngcono ngexesha leeseshoni zabo zokuzilolonga. Ezi zongezo zizele zizithako zokomeleza amandla, ezidlala indima nganye ekuboneleleni umzimba wakho onke amandla afunekayo ukuze utsale umsebenzi ocela umngeni, ubaleke, okanye nayiphi na enye indlela yokuzilolonga.
Nangona uninzi lweengcali kunye neembaleki zisebenzisa ezi zongezo ukuphucula ukusebenza kwazo, kukho ukuthandabuza malunga nobunyani kunye nokhuseleko lwezi mveliso. Abantu abaninzi babanga ukuba ezi zongezo ziza neziphumo ebezingalindelekanga ezinokuthi zibangele iingxaki eziqatha okanye ezingapheliyo zomzimba.
Ngaba le ngxelo ingasentla iyinyaniso ngokupheleleyo, okanye kukho imikroba ethile? Mhlawumbi, bubuxoki ngokupheleleyo ngokupheleleyo. Ewe, qhubeka ufunda eli nqaku ukuze ufumane iimpendulo.
Ziziphi izongezo zangaphambi kokuzilolonga?
Ngengqiqo eqinisekileyo, izongezo zokuzilolonga zangaphambi kokuzilolonga zaziwa ngokuba 'zii-pre-workouts' kwaye zithathwa (ngokuqhelekileyo njengomgubo wokuxutywa namanzi) ngabantu abathanda ukuzilolonga, abathandi bomthambo, iimbaleki, kunye nabanye abadlali bezemidlalo ukunyusa umgangatho wabo wamandla nokuphucula. imisebenzi yabo ngexesha leeseshoni zokuzilolonga eziphambili.
Izongezo zenziwe kuluhlu olunempilo (kunye nolusemthethweni) lwefomula yokutya ebandakanya izithako, njenge-amino acids, i-creatine, i-caffeine, i-B-vitamins, kunye ne-sweeteners eyenziwe. Uluhlu lwezithako lunokwahluka kwizongezo zangaphambi kokuzilolonga zeempawu ezahlukeneyo. Ngaloo ndlela, kucetyiswa ukuba uhlolisise izithako ngaphambi kokuthenga ipakethe.
Ukuza kukhuseleko lweemveliso, ukuqeqeshwa kwangaphambili akusiyo wonke umntu. Ukuba ulala ngokwaneleyo, ukutya okunokulinganisela, ukuzilolonga rhoqo, kwaye unomzimba ogcwele amanzi, ke amathuba okuba, uya kuba ulungile ngexesha lokuzilolonga. Ukuba akunjalo, ungahlala ubhenela kuqeqesho lwangaphambili lwendalo, umzekelo, ibhanana kunye nemagi yekofu ingakuhlawulisa ngayo nantoni na!
Oku akuthethi ukuba izongezo zokurhweba zangaphambi kokuzilolonga azisebenzi okanye azikhuselekanga ngokupheleleyo ukuba zisetyenziswe. Nangona kunjalo, kuya kufuneka wenze olwakho uphando ukugqiba ukuba loluphi uphawu oluya kuwufanele umzimba wakho. Kwimeko nayiphi na into, iimveliso ezithengiweyo kwinkampani ehloniphekileyo kufuneka zihlale zibhekwa njengelungileyo. Kwakhona, ukuba lixesha lokuqala, ngoko kubalulekile ukuqaphela naluphi na utshintsho emzimbeni wakho emva kokutya isongezelelo. Naziphi na iziphumo ebezingalindelekanga ezibangwa kukusetyenziswa kwayo zinokuvela, njengokungaphumli, ukungalali, isicaphucaphu, ukudinwa, njalo njalo. Ukuba abakwenzi, ngoko qhagamshelana nodokotela ngokukhawuleza.
Ngamafutshane, izongezo zokuzilolonga zaphambi kokuzilolonga zilula kwaye zikhuselekile ukuzithatha kodwa kufuneka uzithathe ngononophelo. Nalu uluhlu lwezona zinto zikhuselekileyo zokuSebenza kwaPhambili nguShishino lwezeMpilo namhlanje.
Zeziphi iziphumo ebezingalindelekanga eziphambili zezongezo zokuzilolonga kwangaphambili?
Ukusetyenziswa kwalo naluphi na uhlobo lwezongezelelo, ukuba lurhweba, lunokukhokelela kwimiphumo ethile yecala. Nangona kunjalo, akukho nanye kwezi ziphumo ebezingalindelekanga ezaziwayo ukuba zihlala ixesha elide kwaye zithobe ngexesha elifanelekileyo. Ngelixa ungaxhalabi malunga neziphumo ebezingalindelekanga eziye zaphela, kufuneka ubone ingcaphephe yezonyango phambi kokuba uqalise ikhosi yakho yaphambi kokuzilolonga ngezizathu zokhuseleko.
Zeziphi ezi ziziphumo ebezingalindelekanga? Ewe, makhe sifumane ezona zixhaphakileyo ngezantsi kunye neendlela zokuthintela okanye ukujongana nazo.
- Ukuphuthelwa
Izongezo zokuzilolonga kwangaphambili zigcwele icaffeine, ewe, isivuseleli esisetyenziswa kwikofu yakho. Hayi, asithethi ngekomityi yekofu; kukho 200 ukuba 400 mg of caffeine esetyenziswa ngokukhonza kwezi zongezo. Ukuba ikomityi yekofu inokuthatha ubuthongo bakho bobusuku, khawufane ucinge ukuba isixa esikhulu kangaka secaffeine siya kwenza ntoni? I-epinephrine esebenzayo kunye ne-norepinephrine emzimbeni ngokuqinisekileyo iya kuwuvusa umzimba wakho kwaye uya kuhlawulisa ngeseshoni yokuzilolonga. Nangona kunjalo, oku kunokubangela ukungalali ebusuku, ukuba i-caffeine epheleleyo ayizange iphele ngexesha lokuzilolonga. Ingxaki inokuphinda iphindwe kabini, ukuba ukwi-workout yasebusuku kuba ixesha lokulala lisondele kwaye i-caffeine isavutha.
- Uyiphepha njani-
Unokuthoba idosi yesongezo ukunqanda iziphumo ezibukhali, okanye ungayithatha kade kakhulu, umzekelo malunga nentsimbi yesi-8 ebusuku. Nangona kunjalo, umyinge wemetabolism yalo lonke uhlobo lomzimba wahlukile, ke kuya kufuneka ujonge ngononophelo owakho ngaphambi kokuba uthathe isigqibo ngexesha lakho elifanelekileyo.
Qaphela: Kuya kufuneka uye kuqeqesho lwangaphambili olunceda ekulahlekeni kobunzima kunye nesinye esongezelelo i-Resurge, ukuba unomdla funda uphononongo lweResurge apha.
- IiJitters
Kufuneka sikhankanye i-caffeine apha kwakhona kuba yenza inxalenye enkulu yezithako zangaphambi kokuzilolonga. Ibonakalise ukuba iyanciphisa ukudinwa, yakha amandla emisipha kunye nokuphucula ukuphuma ngexesha lokuzilolonga. Nangona kunjalo, ukuziva iijitters zomzimba yenye yeziphumo ebezingalindelekanga ezininzi zokusetyenziswa kwecaffeine. La majita asenokukhatshwa kukuxhalaba okanye ukungazinzi. Unokukhetha ukuzilolonga kunye nesongezelelo sangaphambi kokuzilolonga esingenayo icaffeine. Nangona kunjalo, uninzi lwezongezelelo ezithengiswayo zinecaffeine njengenye yezithako eziphambili, ngoko kuya kufuneka ubhenele kwizongezo zendalo.
- Uyiphepha njani-
Eyona ndlela ilungileyo yokunciphisa okanye ukuphepha iziphumo zecaffeine emzimbeni wakho kukuyithatha ngedosi encinci. Ukukwazi ukujongana ne-caffeine kwahlukile kumntu wonke. Ke, kuya kufuneka uzifumanele idosi efanelekileyo kuwe.
- Ukugcinwa kwamanzi okwandisiweyo
I-Creatine sesinye isithako esisetyenziswa kakhulu kwizongezo zaphambi kokuzilolonga. Esi sithako esikhethekileyo sibonise ukwandisa amandla omzimba okusebenza ngokusebenza ngamandla olawulo lokuzilolonga. Nangona le side-effect ithambile ngokwendalo kwaye iyancipha ixeshana, ugcino lwamanzi lwenza izihlunu zibe nkulu kunokuba ziqhele ukuba njalo. Oku kukhokelela ekudumbeni nasekufumaneni ubunzima.
- Uyiphepha njani-
Eyona ndlela yokuthintela ukujongana nale mpembelelo yecala kukuthatha idosi encinci yesongezo kunokusebenzisa idosi enkulu. I-Creatine idla ngokucetyiswa ukuba iqale ngedosi ejikeleze i-20 gm ngosuku ubuncinci beentsuku ezi-3, ezinokulandelwa yi-3-5 gm yedosi yemihla ngemihla.
- Intloko ebuhlungu
I-Citrulline yongezwa kwizinto ezininzi zokuncedisa ngaphambi kokuzilolonga ukwandisa ukuhamba kwegazi ngaphakathi emzimbeni, ngakumbi kwizihlunu ezibandakanyeka kakhulu ngexesha lokuzilolonga. Oku kukhokelela ekwakhiweni okuqinileyo komzimba. Nangona ukuhamba kwegazi kuchaphazela izihlunu, masingalibali ukuba uxinzelelo luvakalelwa yingqondo, nto leyo edla ngokubangela intloko ebuhlungu. Utshintsho luxinzelelo lwegazi ngoyena nobangela wezi ntlungu.
- Uyiphepha njani-
Umyinge wedosi yeCitrulline uphakathi kwe-6-8 gm njengesiqhelo. Nangona kunjalo, idosi ixhomekeke kuhlobo lomzimba womntu ngamnye. Ke, ukuba eli nqanaba ledosi ayisebenzi kuwe, kuya kufuneka unciphise okufanayo. Enye indlela kukuthenga isongezelelo sangaphambi kokuzilolonga esinomthamo ophantsi okanye onguziro weCitrulline.
- Ukuphelelwa ngamanzi emzimbeni
Omnye umphumo oqhelekileyo wecala lokuzilolonga kwangaphambili ngumzimba ongenamanzi. Ezinye izithako ezisetyenziselwa izongezo zitsala amanzi ukuba ziwakhuphe kwinkqubo yakho. Oku kwenziwa ngenjongo yokuphucula inkqubo yokunciphisa umzimba. Nangona kunjalo, xa isetyenziswe kwiidosi eziphezulu, ikhokelela ekulahlekelweni kwamanzi emzimbeni kwaye ibangele ukuphelelwa ngamanzi emzimbeni, ngakumbi ngexesha okanye emva kweseshoni yokuzivocavoca kuba ukhupha amanzi amaninzi.
- Uyiphepha njani-
Yiba neglasi yamanzi rhoqo kwimizuzu engama-30 yonke imini. Zigcine umanzi ngalo lonke ixesha kwaye awuyi kubandezeleka kule ngxaki.
- Igazi elonyukayo
I-caffeine kunye ne-creatine, izithako ezibini eziphambili zokuzilolonga kwangaphambili zivuselela kwindalo. Ngokwendalo, iyakuchaphazela okanye inyuse uxinzelelo lwegazi. Ukongeza, iseshoni yokuzivocavoca elungileyo yonyusa uxinzelelo lwegazi. Okukhona ukuqina kokuzilolonga, uxinzelelo luyanyuka ngokunjalo. Zonke ezi zidityanisiweyo zinokunyusa izinga loxinzelelo lwegazi lakho ngokunjalo.
Uyiphepha njani -
Ukuba unengxaki yoxinzelelo lwegazi, ke nceda ukuphephe ukwenza umthambo wangaphambili nangaliphi na ixabiso okanye udibane nogqirha wakho malunga noku. Kwakhona, ungabhenela kwizongezo zendalo zangaphambi kokuzilolonga kunokukhetha ezo ziza nezivuseleli. Kuyo nayiphi na imeko, yikhathalele impilo yakho ngaphambi kokuba uzibandakanye kwezi zongezo.
Ukuqukumbela
Zininzi ezinye iziphumo ebezingalindelekanga ekukholelwa ukuba zibangelwa ngumzimba ngenxa yokuthatha ezi zongezo okanye ezinye iimveliso zokutya kunye nempilo. Amathandabuzo yinyani kodwa oko akuthethi ukuba zonke izongezo zilapha ukukhathaza umzimba wakho. Ukuba wonzakaliswe kusetyenziso lwezongezelelo ezithile zangaphambi kokuzilolonga, ngoko mhlawumbi kufuneka uqale ucinge ngokudibana nengcali yezempilo, emva koko, igunya lophawu. Injongo ephambili yezi zongezo kukunyusa amandla akho kunye nokwakha umzimba wakho kunayo nayiphi na enye into. Nangona kunjalo, wena xa kuziwa ekunakekeleni umzimba wakho, kufuneka uzithembe kuphela kwaye ungathembeli omnye umntu. Yenza uphando lwakho, fumana isongezelelo esikufanelayo, sibeke eluvavanyweni, kwaye ubone ukuba izisa utshintsho olulungileyo, utshintsho olubi, okanye akukho tshintsho kwaphela.