5 Gurbin Gurbin -arin Kayan Aiki

Wadatacce

• 1. Zai iya sa ka ji daɗi
• Hanyoyi don rage tasirin
• 2. Iya kara ruwa
• Hanyoyi don rage tasirin
• 3. Zai iya haifar da halayen mara kyau
• Hanyoyi don rage tasirin
• 4. Zai iya haifar da narkewar abinci
• Hanyoyi don rage tasirin
• 5. Zai iya haifar da ciwon kai
• Hanyoyi don rage tasirin
• Shin yakamata kayi amfani da kari na motsa jiki?
• Layin kasa

Don haɓaka matakan makamashi da yin aiki yayin motsa jiki, mutane da yawa suna juyawa zuwa ƙarin aikin motsa jiki.

Wadannan dabarun gabaɗaya sun ƙunshi cakuda mai ƙanshi na abubuwa da yawa, kowannensu yana da takamaiman rawa wajen haɓaka aikin.

Duk da haka, wasu mutane suna fuskantar illa bayan shan su.

Anan akwai sakamako masu illa 5 na ƙarin aikin motsa jiki - tare da wasu nasihu game da yadda zaka guje su.

1. Zai iya sa ka ji daɗi

Maganin kafeyin yana ɗaya daga cikin abubuwan haɗin farko a yawancin abubuwan haɓaka aikin motsa jiki.

An nuna wannan mai kara karfin jiki da kuma fitarwa yayin motsa jiki yayin rage gajiya (,,).

A ka'idar, maganin kafeyin yana ba ka damar samun ƙarin daga aikin motsa jiki.

Duk da haka, maganin kafeyin yana da tasiri mai tasiri da yawa, musamman idan ka cinye da yawa. Wadannan sun hada da rashin bacci, jiri, yawan bugun zuciya, bacci, ciwon kai, damuwa, da zafin rai ko rashin natsuwa ().

Abin da ya fi haka, yawancin kayan aikin motsa jiki da yawa sun shirya adadi mai yawa - har zuwa 500 MG na maganin kafeyin a kowane aiki. Yin hidimomi masu girma dabam yawanci suna daga oza 0.35-1 (gram 10-30).

Idan aka kwatanta, kofi 1 (240 ml) na kofi ya ƙunshi MG 95 kawai.

Hanyoyi don rage tasirin

Magungunan maganin kafeyin an keɓance shi sosai, saboda wasu mutane sun fi haƙuri da shi fiye da wasu.

Hanya mafi kyau don rage tasirin ita ce farawa da ƙaramin kashi na ƙarin aikin motsa jiki na maganin kafeyin, a hankali ƙara sashi don ganin abin da za ku iya jurewa.

Ka tuna cewa ya fi kyau ka guji maganin kafeyin na aƙalla awanni 6 kafin ka kwanta don taimakawa hana hana bacci ().

Tabbas, zaku iya zaɓar ƙarin aikin motsa jiki ba tare da wani maganin kafeyin ba.

Takaitawa Za ku sami maganin kafeyin a mafi yawan kayan aikin motsa jiki, amma wannan mai tayar da hankali na iya haifar da jin tsoro, damuwa, da ƙarar zuciya. Idan kun sami sakamako masu illa, gwada ƙananan ƙwayoyi don ganin yadda jikinku zaiyi.

2. Iya kara ruwa

Wani sanannen kayan haɗi a yawancin dabarun motsa jiki shine creatine.

An nuna shi don haɓaka ƙarfin motsa jiki mai ƙarfi da riba mai tarin yawa daga motsa jiki ().

Duk da yake mafi yawan lokuta wani ɓangare ne na ƙarin aikin motsa jiki, ana iya ɗaukar creatine da kansa.

Babban illolin dake tattare da halittar halitta suna da sauki sosai amma sun haɗa da riƙe ruwa, kumburin ciki, ƙimar nauyi, da kuma batun narkewar abinci.

Hanyoyi don rage tasirin

Duk da wadannan illolin, an nuna cewa mahalicci yana da aminci ƙwarai (,).

Kuna iya rage duk wani mummunan cututtuka ta hanyar tabbatar da allurar da ta dace.

Ana yawan kirkirar kwayar halitta tare da wani lodin zamani na diba 4 (gram 20) a kowace rana na akalla kwanaki 3, sannan kuma ana amfani da kwaya mai nauyin 3-5 a kowace rana.

Wannan hanyar tana bayar da fa'idodi masu sauri - amma tana da babbar dama don haifar da lamuran narkewar abinci da kumburin ciki ().

A madadin, za ku iya ɗaukar ƙwaya guda a kowace rana ta gram 3-6 idan kuna son jira makonni 3-4 don samun fa'idodi. Wannan zaɓin ya fi kyau idan kuna son kauce wa sakamako masu illa kamar kumburin ciki, musamman ga waɗanda ke fama da ciwon ciki ().

Musamman, yana iya zama da wahala a guji samun matsakaicin nauyi na fam 2-6 (1-3 kilogiram) yayin shan creatine. Wannan shi ne mafi yawa saboda karuwar ruwa a cikin tsokoki ().

Takaitawa Hanya mafi sauki don kauce ma sakamako mai laushi daga halitta shine ɗaukar ƙananan ƙwayoyi na yau da kullun maimakon yin aikin loda.

3. Zai iya haifar da halayen mara kyau

Karin sinadarai guda biyu a cikin karin kayan aikin motsa jiki sune beta alanine da niacin (bitamin B3).

Beta alanine amino acid ne wanda ke rage asidi a cikin tsokoki yayin motsa jiki, wanda zai iya taimaka maka ci gaba da motsa jiki na ɗan lokaci kaɗan.

Rushewa a gram 4-6 a kowace rana, an nuna shi don haɓaka aikin motsa jiki da rage gajiya a cikin motsa jiki masu ƙarfi na tsawan mintuna 1-4 (,)

Amma duk da haka, wannan sinadarin na iya haifar da nakasassu, jin dadi a hannuwanku da kafafun ku. Duk da yake yana da lahani ga tsarin juyayi, wasu mutane na iya samun rashin jin daɗi ().

Wani sinadarin tare da mara kashin baya shine niacin, wanda aka sanya shi a cikin ƙarin abubuwan motsa jiki da yawa don tasirinsa na lalata fata. A cikin manyan allurai na 500 MG ko sama da haka, yana iya haifar da saurin jini zuwa saman fatar ka, wanda ke haifar da facin ja ().

Duk da yake niacin shima yana taka muhimmiyar rawa wajen samar da kuzarin kuzari, kari tare da shi wataƙila baya bayar da ƙarin fa'idodi idan kuka ci ingantaccen abinci ().

Hanyoyi don rage tasirin

Hanya mafi inganci don rage ƙwanƙwasa da ke tattare da beta alanine shine a raba kashi 4-6-gram na yau da kullun zuwa kashi biyu na daban na gram 2-3 kowanne. Madadin haka, zaku iya siyan ƙwayoyin cuta masu dorewa waɗanda ke hana wannan tasirin ().

A halin yanzu, kiyaye yawan maganin niacin zuwa ƙasa da 500 MG na iya hana niacin ɗari. Hakanan zaka iya sayan kayayyakin da babu niacin. Kawai tabbatar da bincika abubuwan haɗin kan lakabin ().

Takaitawa Beta alanine da niacin abubuwa biyu ne na yau da kullun a cikin dabarun motsa jiki wanda zai iya haifar da daskarewa da zubar fata, bi da bi. Kuna iya hana waɗannan tasirin ta hanyar rarraba ko rage allurar ku - ko zaɓar samfura ba tare da waɗannan mahaɗan ba.

4. Zai iya haifar da narkewar abinci

Yawancin sinadarai a cikin dabarun motsa jiki na iya haifar da narkewar narkewa.

Wadannan sun hada da sinadarin sodium bicarbonate, magnesium, creatine, da maganin kafeyin.

Sodium bicarbonate na iya haifar da matsaloli yayin cinyewa a 91227 MG da laban nauyin jiki (200-500 MG a kowace kilogiram). Koyaya, yawancin kayan aikin pre-workout basa ƙunshe da wannan ().

Magnesium, a gefe guda, na iya samun laxative effects - musamman a cikin hanyar magnesium citrate. Don haka, yawan shan abu na iya haifar da gudawa ().

Abin sha'awa, yin amfani da ruwa ƙanƙan lokacin haɗuwa da ƙarin aikin motsa jiki na iya haifar da narkewar ku. Yawan tara ruwa na iya haifar da gudawa ().

Hanyoyi don rage tasirin

Haɗa kayan aikin da kuka fara na motsa jiki tare da awo 8-12 (240-350 ml) na ruwa na iya rage tasirin.

Tunda yana da wahala a iya tantance wane sinadari ne yake haifar da lamuran narkewa, kuna iya gwada dabaru daban-daban kafin lokacin motsa jiki har sai kun sami wanda zaku iya jurewa.

Takaitawa Yawancin sinadarai a cikin kari na motsa jiki na iya haifar da lamuran narkewa a cikin wasu mutane. Cakuda su da wadataccen ruwa na iya sauƙaƙe waɗannan tasirin.

5. Zai iya haifar da ciwon kai

Citrulline, wanda aka toara shi a wasu abubuwan karin motsa jiki, ana nufin increaseara gudan jini zuwa ga tsokoki yayin motsa jiki, wanda ke haifar da ingantaccen ginin tsoka.

Wannan amino acid din yana aiki ta hanyar inganta matakan nitric oxide a cikin jininka ().

Adadin da aka ba da shawarar don citrulline malate, wani nau'I ne na wannan sinadarin, ya kai gram 6-8 - kodayake yawancin abubuwan da ake yi na motsa jiki suna ba da ƙananan kuɗi kuma wataƙila ba za su iya samar da fa'idodi masu yawa ba.

Ka tuna cewa wannan haɓakar jinin yana shafar kwakwalwarka harma da tsokoki, yana haifar da wasu mutane don fuskantar ciwon kai da ƙaura. Wannan saboda canjin hawan jini ne a kwakwalwar kwakwalwarka ().

Hanyoyi don rage tasirin

Hanya mafi inganci don rage ciwon kai daga citrulline shine rage sashi naka.

Idan har yanzu kun gano cewa har yanzu kuna fama da ciwon kai, kuna iya neman ƙarin aikin motsa jiki ba tare da wannan sinadarin ba.

Takaitawa Citrulline, wani sinadari ne na yau da kullun a cikin dabarun motsa jiki, na iya haifar da ciwon kai ta hanyar ƙara yawan jini a cikin jikin ku. Rage sashin ku na iya rage wannan tasirin.

Shin yakamata kayi amfani da kari na motsa jiki?

Ba kwa buƙatar ɗaukar kari don cin gajiyar motsa jiki.

Koyaya, idan kunyi horo akai-akai na akalla watanni shida, ƙarin abubuwan motsa jiki na iya taimakawa haɓaka ƙarfin ku na motsa jiki (,).

Idan kuna sha'awar gwada dabara, nemi hatimi daga lab mai zaman kansa wanda ke tabbatar da inganci. Kamfanonin gwajin sun hada da ConsumerLab.com, USP, da NSF International.

Bugu da kari, ana ba da shawarar koyaushe don bincika jerin abubuwan haɗin don duk abin da zaku iya amsawa. Hakanan zaka iya so ka guji haɗakar kayan masarufi, saboda waɗannan ɓoye takamaiman adadin kowane kayan aikin da aka yi amfani dasu.

Takaitawa -Arin aikin motsa jiki na iya haɓaka ƙarfin motsa jiki idan kun kula da tsarin motsa jiki mai kyau da abinci, amma ba lallai ba ne don samun sakamako mai kyau.

Layin kasa

Tsarin dabarun motsa jiki sanannu ne a cikin al'umma masu motsa jiki saboda tasirin su akan matakan makamashi da aikin motsa jiki.

Koyaya, zaku iya fuskantar sakamako masu illa, gami da ciwon kai, yanayin fata, kumbura, da ɓacin rai.

Kuna iya rage girman yawancin waɗannan tasirin ta hanyar rage sashin ku ko guje wa kari tare da wasu abubuwan haɗin.