ʻO ka meaʻai haʻuki no ka ulu ʻana o ka ʻiʻo i kēia manawa ke hōʻike nei i kahi ʻano nui o nā huahana, e like me ke kānalua ʻole he maikaʻi, a ʻo ka poʻe i hoʻohana e hoʻonui i ka nui o ka ʻiʻo a me ka loaʻa ʻana o ka ikaika me he mea lā. He mea maʻalahi loa ka "lele" i nā mea pāʻani i ke kai o ka ʻike i hoʻopili ʻia i nā inoa a me ka pono o ka hoʻohana ʻana i kekahi mau mea pāʻani.
Hāʻawi mākou iā ʻoukou āpau ka ʻike kūpono e pili ana i nā peculiarities o ka hoʻokipa ʻana i ka meaʻai haʻuki a me kahi hōʻike o nā mea hoʻopihapiha haʻuki kaulana loaa me ko lākou ʻano pōkole, nā hiʻohiʻona o ka hoʻokipa ʻana a me ke kumukūʻai kūʻai.
No ka poʻe haʻuki hoʻomaka, he mea nui ia e ʻike i nā huahana meaʻai haʻuki e pono ai ʻoe e hana ma kahi mua e loaʻa ai ka pōmaikaʻi nui, e mālama ana i nā kumukūʻai.
ʻO ka meaʻai haʻuki no ka ulu ʻana o nā mākala
ʻAʻole nui ka poʻe i māʻona piha i ko lākou kūlana kino, a ʻoi aku ka liʻiliʻi o ka poʻe i loaʻa ke kino maikaʻi loa mai ka hānau ʻana mai. ʻO ka hoʻomaʻamaʻa haʻuki me ka "hao" he ala maikaʻi ia e hoʻololi ai iā ʻoe iho, e hoʻomaikaʻi i ka helehelena, ka nani i ka wahine ʻē aʻe, e hoʻomaikaʻi i nā hopena haʻuki. ʻIke ʻia ʻo ka hoʻomaʻamaʻa ikaika ʻana he mea ʻole wale nō, ʻo ia kekahi o nā ʻano o ka deformation artificial o ke kino, ʻo ka makemake i mea maʻamau ke ʻano o ke kanaka ma ke ʻano he ʻano olaola.
Eia naʻe, no ka hoʻololi ʻana i nā hoʻolālā kumu o ke kūlohelohe ʻaʻole maʻalahi ia maʻalahi. Hoʻokaʻawale ʻia nā ʻano kūpuna kanaka i ʻekolu mau ʻāpana nui (me nā koho hoʻololi).
- Mesomorphy: muscular a ikaika hoʻi mai ka hānau ʻana, haʻuki maʻalahi ka mana iā lākou.
- Endomorphy: maʻalahi i ka momona a me ka loaʻa wikiwiki.
- ʻO Ectomorphy: ʻike ʻia e ka lahilahi, ʻo ko lākou mus muscle ka mea ʻoi loa o nā mana aʻo maikaʻi.
No laila, mai ka hoʻomaka o nā mea hoʻomaʻamaʻa ma kahi kūlana maikaʻi ʻole ma nā kumu kumu.
ʻO ka huaʻōlelo kaulana "hardgainer" ("tailormade") e pili wale ana i ka poʻe i hoʻonohonoho i ka nui a me ka ikaika e hāʻawi maʻalahi ʻia. ʻO kēlā mau kānaka, me ka hoʻomaʻamaʻa ʻana, ka mea nui e kākoʻo ai i ke ʻano o ka meaʻai kūpono, ʻoiai ʻo nā mea ʻāpana genetically like me ke kōkua ʻaʻole hiki ke hōʻeha. No laila i ka manawa a me ka manaʻo o ka haʻuki haʻuki no ka ulu ʻana o nā mākala.
Inā makemake ʻoe i ka meaʻai haʻuki no kahi o nā mākala?
No laila, me ke kōkua o ka hoʻomaʻamaʻa e hoʻāʻo nei mākou e hoʻololi iā lākou iho no ka maikaʻi, hoʻomaikaʻi i ka maikaʻi o ko lākou kūlana kino. Inā pēlā - ke koi no ka ikehu a me nā mea kūkulu no ia mau loli e nui loa. ʻO nā mea maʻamau, paʻakikī nā meaʻai kūlohelohe e kiʻi i ka nui kūpono o ka protein, nā huehue, nā wikamina a me nā meaola ʻē aʻe, ka palena o ka ʻōnaehana digestive.
Hāʻawi ʻo Sportpit iā ʻoe e hoʻolako i ke kino me kēlā mau mea a i ʻole nā mea ʻē aʻe no ka hoʻomohala ʻana i ka ʻiʻo me ka wikiwiki, me ka maikaʻi, a me ka loaʻa ʻole o ka digestive tract e ʻeli i nā paona o nā huahana. I nā huaʻōlelo ʻē aʻe, nā meaʻai haʻuki no ka ulu ʻana o nā mākala e ʻae iā ʻoe e hoʻopōkole i ka hana a me ka manawa e pono ai e kūkulu i kahi ʻano haʻuki.
A laila pono ʻoe e hoʻopaʻa inoa: "i kekahi" ʻaʻole manaʻo "Radically". Ma waena o kēlā mau huahana, i kapa ʻia ʻo sportpilot, ʻaʻohe pill miracle a i ʻole ka pauka e hana ai i nā mahina ʻelua e hana i ka ectomorph lahilahi i ka mea hoʻokūkū ikaika. ʻO ka mea hoʻomaka e noʻonoʻo nei i ka mea e lawe ai iā ia, e hoʻomanaʻo mau i kēlā. ʻAʻohe o nā meaʻai haʻuki i hoʻolālā ʻia no ka ulu ʻana o ka ʻiʻo, mai hoʻohālikelike i ka maikaʻi me nā anabolic androgenic steroids i ka pōʻino pōʻino i kūpono ʻole ke kamaʻilio kaʻawale.
Aia kekahi ʻano o nā haʻuki haʻuki e hiki ke kōkua i ka hoʻonui ʻana i ka nui o ka mākala a me ka ikaika, akā pono ke kūpono i nā mea i manaʻo ʻia. ʻO ka mea nāna e hoʻolālā i kahi mea pono a palekana hoʻi i ka hana ke hoʻohālikelike ʻia me nā steroid, pono ia i ka makana Nobel a hana i mau miliona o nā mea pāʻani a puni ka honua. Eia naʻe, ʻaʻole kēia i hiki.
ʻO nā keu pono o ka loaʻa ʻana o ka meaʻai haʻuki
No laila, nā mea nui nui, kahi e hāʻawi ai i ka meaʻai o nā haʻuki no ka ulu ʻana o nā mākala.
- Hoʻoikaika i ka holomua i ka ikaika a me ka nui o nā mākala.
- Hoʻonohonoho kekahi mau ʻano i ke kuni ʻana i ka momona.
- ʻO ka hōʻemi ʻana i ka ukana ma luna o ka gastrointestinal tract: ʻaʻohe pono e ʻai i nā meaʻai nui.
- He kūlana kū kānāwai ko ka hānai haʻuki a ʻaʻole ia e alakaʻi i ka hoʻomaʻau ʻia e ka poʻe hoʻokō kānāwai (ʻaʻole like me nā steroid anabolic).
- ʻO kekahi mau ʻano sportpit e ʻae iā ʻoe e hana i ke kaulike i ka papaʻai, me ka hoʻohui ʻana i nā wikamina, nā minelala, omega-3, a pēlā aku.
- ʻOiai ke kumu o ke kaulike, akā ʻo ia ka wikiwiki o ka holomua, ka hoʻohana ʻana i ka meaʻai haʻuki a hoʻonui i ka hoʻoikaika o kahi hāpai novice. (aʻo ia nō ka mea e ʻae ai ka sportpit i ka mea hou, e hoʻokō ai kēia - e ʻike ma lalo).
Hiki paha ke kūkulu i nā mākala me ka ʻole o ka haʻuki haʻuki?
ʻAi maikaʻi loa ka nui o nā mea pāʻani, me ka hoʻohana ʻana i nā huahana kūlohelohe ʻē aʻe a ʻoi aku ka nui a me nā ʻano meaʻai haʻuki like ʻole, akā naʻe, ʻaʻole i hōʻike i nā hopena koʻikoʻi. ʻO ka mea nui ka predisposition genetic kūpono a me ka hoʻomaʻamaʻa pono. ʻO ka hoʻokipa ʻana i ka meaʻai haʻuki no ka ulu ʻana o ka mākala hiki ke lilo i kōkua maikaʻi akā ʻaʻole koi nui ʻia. ʻO kahi laʻana - ka hoʻomaʻamaʻa ʻana me nā paʻahao "hao": nā meaʻai haʻuki i ko lākou kūlana paʻakikī, akā nui ka poʻe e hoʻokau i nā kūlana maikaʻi ʻole i ka nui a me ka ikaika o nā mākala maikaʻi.
I kēia ʻano hana o ka haʻuki haʻuki, ʻaʻole naʻe koi, akā makemake ʻia naʻe: ka loaʻa ʻana o nā pahuhopu i hoʻonoho ʻia i mua o ka mea haʻuki e hoʻomaʻalahi. Hiki me ka ʻole o sportpit, akā… ʻoi aku ka maʻalahi. ʻAʻohe kumu o ka hōʻole ʻana i ke kōkua inā loaʻa a maikaʻi ia.
Mea hōʻino haʻuki kino
Aneane nā ʻano meaʻai haʻuki no ka ulu ʻana o ka ʻiʻo i hana ʻia mai nā mea kūlohelohe a ʻaʻole kumu, me ka hoʻohana pono ʻana, i nā pilikia olakino. Loaʻa nā ʻano like ʻole sportpit i kāna contraindications, a me nā huahana ʻē aʻe, i ka hapa nui o nā hihia e pili ana me ka intolerance pilikino o kekahi mau ʻāpana i kā lākou haku. ʻO ka pinepine, hōʻike kēia iā ia iho he pilikia me ka digestive tract (bloating, diarrhea) a me nā hopena maʻi. ʻO ka hapa nui o ka poʻe e loaʻa ana ia mau pilikia he liʻiliʻi loa.
ʻAʻole ia e koi ʻia e lawe i ka meaʻai haʻuki i nā wahine hāpai a me nā wahine hānai - ʻo ka makaʻala maʻamau e hōʻike nei i nā mea pāʻani āpau.
Hiki ke hōʻeha ʻia ka hopena o ka meaʻai haʻuki i ke alo o kekahi mau maʻi, nā ʻōuli a me nā papa e hiki ai ke hōʻino ma muli o ka sportpit. I kēlā me kēia hihia, pono e nānā i nā contraindications āpau a hiki i kahi loiloi kūpono a kūpono hoʻi i kou olakino ma mua o kou hoʻomaka ʻana e lawe i nā meaʻai haʻuki. Akā hoʻohālikelike i ka sportpit me nā "kemikino hōʻino" ma lalo iho ona ʻaʻohe kumu.
ʻO 10 nā mea hoʻohui haʻuki nui nui loa
Hāʻawi mākou iā ʻoe i kahi loiloi o nā haʻuki haʻuki e makemake nui ʻia me ka wehewehe kikoʻī o kēlā me kēia huahana. he aha ia, he aha ka mea e pono ai, pehea e lawe ai, loaʻa ai a he aha ke kālā e hoʻokaʻawale ai. ʻO nā kumukūʻai no nā huahana i hōʻike ʻia he mea kokoke, no ka mea he kiʻekiʻe loa ko lākou ʻano ma muli o ka mea hana, ka maikaʻi a me kahi o ke kūʻai ʻana.
1. ʻO ka protein protein
- He aha ia: ʻo ka ʻano maʻamau o ka protein he meaʻai pono nui-protein ponoʻī no nā mea pāʻani. Hoʻohālikelike ʻia e ka lawe wikiwiki ʻana a me ka hoʻohui maikaʻi ʻana o ka amino acid (e like me kēia index i ʻoi aku paha o ka protein hua manu, akā ʻoi aku ke kumukūʻai.. Hana ʻia ka protein Whey mai ka whey - kahi huahana i koe ma muli o ka hana ʻana i ka tiiki. No ka maʻemaʻe a me ka maikaʻi, ʻekolu ʻano: concentrate, isolate (ʻaʻole kēia ʻē aʻe, ʻoiai ʻoi aku ka hoʻomaʻemaʻe ʻana i ka concentrate) a me kahi hydrolyzate kahi i hoʻomoʻa ʻia ai ka protein.
- KANAWAI: E lawe i ka protein whey no ka ulu ʻana o ka ʻiʻo, hāʻawi koke ia i ke kino me nā waikawa amino pono. Manaʻo ʻia ʻo ia ka hoʻokaʻawale a me ka hydrolysate, ʻoi aku ka maikaʻi o ka hana ʻana i ka wā e hiki mai ana i ka "maloʻo", maikaʻi, hoʻomaʻamaʻa maʻamau i ka wā o ka ʻiʻo.
- Pehea e lawe ai: Pau ka protein whey i 2-4 mau manawa i ka lā, ma waena o ka lawe ʻana o ka meaʻai maʻamau. ʻO ka manawa mua hiki ke inu i ke kakahiaka, a ma hope mau o ka hoʻolālā. Hoʻomaʻamaʻa koke i kēia ʻano sportpit, no laila he ʻōlelo aʻoaʻo e hui pū me ia me ka protein casein no ka lawe lohi (inu casein ma mua o ka hiamoe). Kūʻai ʻia a me nā proteins multicomponent, kahi i hoʻopili ʻia ʻo whey me ka casein a i ʻole nā protein ʻē aʻe.
- KANAWAI A I OLE: ʻOiaʻiʻo, ʻAe. ʻO kēia ka mea ʻoi loa ma ke ʻano o ke kumu kūʻai / haʻuki haʻuki haʻuki, a he mea nui ia no nā mea haʻuki a pau. Inā kū ka nīnau, he aha ka sportpit e hoʻomaka ai e lawe i ka mea hoʻomaka ma mua - maopopo ka pane. ʻOiaʻiʻo, protein protein whey.
- kāki: Inā ʻoe e lawe i ka Ultimate Nutrition Prostar - ma waena o ke kumu kūʻai awelike whey, a laila e uku ʻia ma kahi o 3600 rubles i kēlā me kēia mahina (me ʻekolu mau manawa o ka ʻaina), ma ke kumukūʻai o 40 rubles no kēlā me kēia lawelawe.
ʻO nā mea āpau e pili ana i ka protein whey
ʻO nā protein protein whey TOP 10
2. Mea loaʻa
- He aha ia: ka hui pū ʻana o ka protein (hoʻohana pinepine ʻia ka serum hoʻokahi) me nā haʻalulu paʻakikī. I nā mea waiwai maikaʻi, koho ʻia lākou i ʻokoʻa ka helu o ka absorption. I ka hapa nui o nā mea loaʻa, ʻo ka carbs ka 1/2, a me ka protein - 1/3 o ka nui o ka nui o nā ʻāpana, ʻoiai hiki i nā koho ʻē aʻe, me ka predominance o nā carbohydrates, a i ʻole Versa versa, i ke kuhikuhi o ka protein. ʻO ka manawa pinepine i ka hui ʻana o ia mau huahana, a me nā mea pono ʻē aʻe: nā enzymes, nā huaora, etc.
- KANAWAI: kaupaona Gainers i hoʻolālā ʻia no kahi kau o ka nui o ke kino (ʻaʻole kaʻiʻo, ʻo ia hoʻi ka huina, ʻo ia pū me ka momona). I ka ʻoiaʻiʻo, ʻo ia ka mea hana mana nui loa no kēlā ʻano kumuhana mai nā ʻano mea like ʻole o nā haʻuki haʻuki.
- Pehea e lawe ai: Lawe i nā hoʻohuihui protein-carbohydrate i ka manawa hoʻokahi i ka lā - ma hope o ka hoʻolālā, akā aia kekahi mau hana ʻē aʻe inā makemake ʻoe i kahi kaupaona hoʻonohonoho wikiwiki loa (e laʻa me ke kakahiaka ma hope o kou ala ʻana.
- KANAWAI A I OLE: ʻAʻole pono ʻo Taylorstown ectomorphs e hana i ka mea loaʻa ke kaupaona, inā ʻaʻole ia e hoʻohuli i kahi ʻōpala paʻakikī paʻakikī loa. ʻO ka Endomorphism, piha i ke kino, mai nā ʻano haʻuki haʻuki e ʻoi aku ka maikaʻi e hōʻole.
- kāki: ʻO Dymatize Nutrition Super MASS Gainer ke kumu kūʻai, i ka wā e hoʻohana pono ai (2 scoops i ka lā), ma kahi o 9000 rubles i kēlā me kēia mahina. ʻAʻole maʻalahi, akā he nui nā mea loaʻa kālā - 3000 rubles e hālāwai me ʻoe (pono e kūʻai i nā huahana me ka ʻole o ke kō, ʻoi aku ka maikaʻi o ka loaʻa).
ʻO nā ʻike āpau e pili ana i ka mea loaʻa kaupaona
TOP 10 loaʻa
3. ʻO Creatine
- He aha ia: ʻO Creatine kahi mea kūlohelohe i ka nui loa i loaʻa i ka ʻiʻo (a unuhi ka inoa i ka ʻōlelo Pelekania ʻo "ʻiʻo"); a me nā huahana ʻē aʻe. ʻO ka mea maʻamau. affordable a me ka pono palapala, i loaʻa i loko o ke kuai mea creatine monohydrate.
- NO KE AHA MAI: Ke lawe ʻia ʻo Creatine ke kumu e hoʻonui ai ka nui o nā mākala a me nā loaʻa o ka ikaika (ʻoi loa me ka ikaika o ka ikaika "explosive"). ʻO kekahi o nā hopena maikaʻi a ʻaneʻane palekana (ʻaʻohe pilikia olakino) nā mea hoʻohui haʻuki.
- Pehea e lawe ai: hiki ke lawe 1 manawa i ka lā ma hope o ka hoʻomaʻamaʻa ʻana i ka nui o 5 g, hoʻoulu i ka pauka i loko o ka hua waina a i ʻole nā wai hua ʻono ʻē aʻe. Ma mua, ua ʻōlelo ʻia ka mea i kapa ʻia ʻo "boot phase" i nā lā mua, akā i kēia manawa ua ʻike ʻia kona hele ʻana he koho. Ma hope o 4 pule ʻoi aku ka maikaʻi o ka hoʻomaha ʻana i 2-3 pule.
- KANAWAI A I OLE: e lawe i ka creatine makemake nui ʻia - e loaʻa ka holomua a me ka ʻoluʻolu maikaʻi mai kahi hoʻolālā maikaʻi.
- kāki: ke kūʻai aku nei i kēia manawa i ka nui o nā hōkeo makamae me ka creatine monohidate mai nā mea hana like ʻole, e lawa ana nā rubles 1000 i ka mahina me ke komo maʻamau.
Nā ʻike āpau e pili ana i ka creatine
4. ʻAmona acid BCAA
- He aha ia: ʻO BCAA kahi paʻakikī o ʻekolu mau lālā amino amino lālā (leucine, valine a me isoleucine). Loaʻa ka hapa nui o kēia mau mea hoʻohui i ka lakio o 2: 1: 1 (ʻelua ʻāpana o ka leucine, valine a me isoleucine no hoʻokahi), akā aia kekahi mau ʻano 4: 1: 1, 8: 1: 1 a me 12: 1: 1 - e like me ka ʻōlelo aʻoaʻo e lawe i kēia leucine, paʻakikī e ʻōlelo.
- KANAWAI: ka Essential chain chain amino acid e hāpai i ka ulu ʻana o nā mākala a he nui nā pono kūpono, ke komo pū nei i nā ʻano hana biochemical i ke kino. ʻAʻole manaʻoʻiʻo nā mea noiʻi āpau i kā lākou pono, akā i ke kumumanaʻo ka hoʻohana ʻana o BCAA e hoʻohiki nei i ka haʻuki.
- Pehea e lawe ai: Hiki ke hoʻokō ʻia ka hoʻokipa i ke kakahiaka ma hope o ke ala ʻana, a ma mua, i ka wā a ma hope koke o ka hoʻoikaika kino (hiki ke hoʻohui ʻia ka ʻaoʻao hope o ka hana i loko o kahi lawelawe hoʻokahi o ka wai me ka creatine). Ma waena o ka lawe ʻana i nā BCAA a me ka hoʻoluliluli ʻana o ka protein ʻoi aku ka maikaʻi o ka hoʻomaha ʻana ma kahi o ka hapalua hola i hiki ai i nā amino acid ke komo i loko.
- KANAWAI A I OLE: Hiki ke hāʻawi ʻia kēia Hoʻohui i ka "pae ʻelua" e pili ana i ka pono o ka hoʻokipa. E hoʻomanaʻo i kekahi ʻano o nā protein a me nā mea waiwai i waiwai me BCAA.
- kāki: Ua hoʻokomo ʻo BCAA i ka maikaʻi ma kahi o 3,000 rubles i kēlā me kēia mahina. Hōʻalo maikaʻi ʻia nā koho makepono loa, hana ʻia paha lākou mai nā mea maka haʻahaʻa haʻahaʻa.
ʻO nā mea āpau e pili ana iā BCAA
5. Nā waikawa amino paʻakikī
- He aha ia: ʻokoʻa ka BCAA paʻakikī amino acid komo i kahi piha o lākou, e like me ka mea i loaʻa i nā protein haʻuki. ʻO ka hoʻohui ʻana o kēia mau paʻakikī e hoʻopili a kākoʻo i nā hiʻohiʻona kūpono.
- NO KE AHA MAI: Mai ka protein i loaʻa iā lākou kahi wikiwiki wikiwiki a hiki ke lawelawe ma ke ʻano he pani maikaʻi no ka protein whey i ka hanana, inā ʻeha ka mea ʻālapa mai ka hoʻomanawanui ʻole ʻana o ka lactose. Paipai ka hui ʻana ʻo ʻAmino acid i ka ulu ʻana o ka nui a me ka ikaika.
- Pehea e lawe ai: Lawe maʻamau i nā manawa he nui i ka lā: kakahiaka, ma mua o ka hoʻolālā a ma hope, a ʻo nā kaha hiki ke hoʻohui ʻia i ka lā. Hana - e like me nā ʻōlelo a ka mea hana.
- KANAWAI A I OLE: Inā ʻaʻole inu ka mea pāʻani i ka protein a me ka creatine, pono e lawe ʻia nā amino acid paʻakikī, a i ʻole inā hiki iā ʻoe ke hana me ka ʻole o lākou.
- kāki: ʻo ke kumukūʻai o ka lawe mau ʻana o nā waikawa amino paʻakikī kiʻekiʻe loa he 1500-2000 rubles i kēlā me kēia mahina.
6. L-carnitine
- He aha ia: ʻO L-carnitine (levocarnitine), ʻaʻohe amino acid i loko o ke kino e ʻike nui ʻia i loko o ke ake a me ka ʻiʻo ʻiʻo.
- NO KE AHA MAI: He nui nā waiwai pono o ka l-carnitine, akā ke lawe nui nei nā mea ʻaleʻale i mea e wikiwiki ai i ka momona momona (lawe ʻo ia i nā fatty acid i ka mitochondria cell), a no ka nui o ka ikehu no ka hoʻomaʻamaʻa ʻana ma muli o kēia kaʻina hana.
- Pehea e lawe ai: Lawe i kēia Hoʻohui i ʻelua mau manawa i ka lā: koke i ke ala ʻana i kahi ʻōpū nele a ma mua o ka hoʻomaʻamaʻa ʻana (hiki i nā koho ʻē aʻe).
- KANAWAI A I OLE: Inā ʻaʻole hoihoi ka ʻālapa i ke kuni ʻana i ka momona me ka ʻole o ka l-carnitine hiki ke hana.
- kāki: ʻo ke kumukūʻai o ka hoʻohui L-carnitine maʻamau he 1000-1500 rubles i kēlā me kēia mahina.
ʻO nā ʻike āpau e pili ana iā L-carnitine
7. ʻO Glutamine
- He aha ia: ʻO ka Glutamine kahi waikawa amino pono. ʻO nāʻiʻo o ke kino ma kahi o 60%.
- NO KE AHA MAI: Lawe i kēia amino acid e pili ana i kāna mau anticatabolic i manaʻo ʻia, a, aue, ʻaʻole i hoʻokūpaʻa ʻia ka noiʻi (malia paha ma muli o ka nui o ka glutamine ma ke ʻano maoli a ʻaʻohe kiko e komo hou ai). Eia kekahi he loiloi i kēia hopena i kahi hopena maikaʻi i ka ʻōnaehana pale.
- Pehea e lawe ai: Ka papahana o ka hoʻohana ʻana o nā ʻano ʻokoʻa, ʻoi aku ka maikaʻi o ka nānā ʻana i nā mea hoʻopili kikoʻī kikoʻī a ka mea hana.
- KANAWAI A I OLE: ʻaʻole e koi ʻia ka loaʻa ʻana o ka glutamine.
- kāki: Inā ʻoe e hoʻohana mau i nā mea hoʻopihapiha me kēia amino acid, a laila ʻo ke kumukūʻai kokoke e lilo i 1000-1500 rubles i kēlā me kēia mahina.
8. Nā mea hoʻohui e hoʻonui i ka testosterone
- He aha kēīa: Aia kēia hui i kahi helu nui o nā mea hoʻohui me nā mele like ʻole. Auē, ka hiʻohiʻona nui e hui pū iā lākou āpau - ka pono ʻole (ke ʻole ʻoe e helu i ka hopena placebo i ka wā o ka hoʻokipa). A ʻo kekahi o ia i hōʻoia ʻia e kekahi mau noiʻi, e like me ZMA.
- NO KE AHA MAI: Lawe, e like me kāu e ʻike ai mai ka subtitle, e hoʻonui i ka huna o testosterone. I kekahi manawa nā mea e hoʻonui ai i ka ikaika (yohimbe a me nā mea ʻē aʻe) e hoʻāʻo nei e kūʻai aku i kēlā mau mea hoʻopiha. ʻO ka ʻoiaʻiʻo, ke kahe o ke koko i nā genital a me ka hoʻonui ʻana o ke kūkulu ʻana, kahi e hoʻoulu ai kēia mau lāʻau i kēia, a ʻo ka huna ʻana o ka testosterone kekahi ʻē aʻe.
- Pehea e lawe ai: ʻokoʻa nā regimens, kaukaʻi ʻia i nā ʻōkuhi a nā mea hana.
- KANAWAI A I OLE: ʻAʻole pono ka lawe ʻana. A inā he mau pilikia me nā pae testosterone - ʻoi aku ka maikaʻi o ka ʻimi ʻana i kauka kūpono. ʻAʻole ia he nīnau no nā haʻuki, a me ka lāʻau lapaʻau.
- kāki: ke kumukūʻai o ka pūʻolo, "testosterone booster" o 500-1000 rubles. Hoʻomaulia pinepine ʻia ia i ka mahina.
9. ʻO ka iʻa iʻa a me ka omega-3
- He aha ia: ʻO ka polyunsaturated fatty acids omega-3, ʻo ke kumu nui o ka aila iʻa he ʻano "momona maikaʻi", he nui nā waiwai maikaʻi no ke kino o ke kanaka (i loko o kēia ua like lākou me nā huaora, ʻoiai ʻaʻole i hoʻokumu ʻia).
- KANAWAI: Lawe nā mea pāʻani i nā capsule me ka omega-3 no ka mea hoʻolaha lākou i ka hōʻiliʻili ʻana i ka nui o nā mākala, pale i nā hono a me nā ligament mai ka nui, hoʻonui i ka ikaika, loaʻa ka hana anti-inflammatory a… nānā! i ka hoʻohālikelike ʻana i nā mea hoʻohui i hōʻike ʻia i ka paukū i hala e hana i kekahi e hoʻonui i ka huna o testosterone.
- Pehea e lawe ai: Lawe pinepine ʻia 2-3 manawa i ka lā me ka meaʻai.
- KANAWAI A I OLE: omega-3 pono ʻoe e hōʻoia (kahi i kuhihewa ʻia a hoʻowahāwahā ʻole ʻia ko lākou manaʻo).
- kāki: ʻoi aku ka pipiʻi ʻo omega-3 a ʻo kahi koho ʻē aʻe kahi hoʻomākaukau lāʻau. ʻO nā kumukūʻai e 500-1000 rubles i kēlā me kēia mahina.
10. Nā mea hoʻohui Vitamin-mineral
- HEAHA KEIA: a ʻAʻole pono nā hoʻolauna Vitamin-mineral i kahi hōʻike. Ua lilo ka poʻe he nui i kā lākou hana maʻamau i mea maʻamau o ke ola, no ka mea ʻae lākou e loaʻa i ka nui o nā wikamina a me nā minelala me ka nānā ʻole i ka maikaʻi a me ka nui o ka lako, e like me nā wā o ka makahiki ke ʻilihune loa nā meaʻai maoli me nā huaora.
- KANAWAI: Lawe nā mea pāʻani iā lākou e mālama i ke kani holoʻokoʻa, olakino a me ka pale ʻana, e hoʻōla wanaʻao ma hope o ka hoʻoikaika ʻana.
- Pehea e lawe ai: E hoʻopau i ka multivitamin hoʻokahi a ʻelua mau manawa i ka lā me ka meaʻai.
- KANAWAI A I OLE: ʻaha hoʻokipa (a ma ka liʻiliʻi loa e makemake nui ʻia). Nānā ʻole, komo ka poʻe i nā haʻuki a i ʻole.
- kāki: He kumu kūʻai haʻahaʻa loa kā nā lāʻau lāʻau: 150-200 rubles i kēlā me kēia mahina. ʻĀ, pono e hoʻolimalima hou nā haʻuki kūikawā: 1000-2000 rubles i kēlā me kēia mahina.
Pono kēia papa inoa e lawe i kahi novice?
E hōʻuluʻulu manaʻo: he aha ka sportpit e hoʻomaka ai i ka mea hoʻomaka, me ka ʻole o nā mea hoʻohui i hiki iā ʻoe ke hana, a ʻo kēlā kālā ka mea ʻālapa novice pono ʻole e hoʻolilo.
- ʻO ka mea hānai haʻuki maikaʻi loa no ka ulu ʻana o nā mākala o ka 10 kiʻekiʻe, i pono e lawe ʻia: whey protein, mea loaʻa paona (no nā ectomorphs like ʻole), mea hoʻomohala, huaora a me nā mea hoʻopili mineral a me ka omega-3.
- Nā mea hoʻohui “pae ʻelua”: Nā BCAA, nā hui pū waikawa amino, inā no kekahi kumu ke lawe ʻole ka ʻaʻa i ka protein. Maʻaneʻi hiki ke hiki me nā hoʻokele, e hoʻohui l-carnitine, inā hoihoi ka 'âlapa i ka puhiʻana i ka momona.
- Pākuʻi haʻuki e pono ʻole ai ka mea hoʻomaka: glutamine a me nā "boosters" o ka testosterone.
E heluhelu e pili ana i nā ANUWI o PROTEIN