A cikin neman kololuwar wasan motsa jiki da ingantattun sakamakon motsa jiki, ƴan wasa da masu sha'awar motsa jiki sau da yawa suna jujjuya kayan aikin kafin motsa jiki. An tsara waɗannan ƙididdiga masu ƙarfi don haɓaka kuzari, haɓaka juriya, da haɓaka ƙarfi da ƙarfi kafin yin motsa jiki. Abubuwan kari kafin motsa jiki sun ƙunshi haɗaɗɗun sinadarai masu mahimmanci kamar maganin kafeyin don haɓaka faɗakarwa da kuzari, beta-alanine don ingantaccen jimiri, da creatine don ingantaccen ƙarfi, da sauransu. Waɗannan sinadaran suna aiki tare don shirya jiki da tunani don buƙatun matsanancin motsa jiki, mai yuwuwar haifar da ingantaccen motsa jiki da saurin cimma burin motsa jiki.
Wannan labarin yana nufin ba da haske game da mahimmancin lokaci a cikin amfani da abubuwan da ake amfani da su kafin motsa jiki. Ta hanyar cikakken bincike na kimiyya a bayan lokacin abinci mai gina jiki, tsarin tafiyar da rayuwa da ke tattare da ƙarin sha, da jagororin aiki bisa buƙatun mutum da burin motsa jiki, masu karatu za su sami ilimi mai zurfi kan yadda za su haɓaka fa'idodin tsarin aikin su kafin motsa jiki.
Fahimtar Kariyar Kare-Tsare-Tsare
Abubuwan da ake amfani da su kafin motsa jiki sun zama ɗimbin mahimmanci a duniyar motsa jiki, waɗanda 'yan wasa da masu sha'awar motsa jiki suka fi so don haɓakar da suke bayarwa ga zaman horo. Wani muhimmin al'amari na haɓaka fa'idodin pre-workout kari ya ƙunshi kiyaye lafiya da sassauƙar metabolism. Metabolism mai aiki da kyau ba wai kawai yana haɓaka sha da ingancin waɗannan abubuwan kari ba amma har ma yana tallafawa lafiyar gaba ɗaya da aiki. Tabbatar da lafiyar lafiyar ku ta hanyar daidaitaccen abinci mai gina jiki, isasshen ruwa, da motsa jiki na yau da kullum na iya haifar da tushe mai tushe don aikinku na yau da kullum.
"Ina ba da shawarar mayar da hankali da farko kan ingantaccen metabolism mai lafiya da sassauƙa - cimma burin lafiyar ku zai iya zama mafi sauƙi tare da ingantaccen metabolism." in ji Danielle Cadosh, Masanin Nutritionist a Lumen
Haɗa abinci gabaɗaya da rage sarrafa abinci na iya ba da gudummawa sosai ga lafiyar rayuwa. Dukan abinci suna yawanci mafi girma a cikin mahimman bitamin, ma'adanai, da fiber, waɗanda ke taimakawa ci gaba da matakan kuzari da haɓaka jin daɗin rayuwa gaba ɗaya. Wannan hanyar ba wai kawai tana goyan bayan ingantaccen horo ba har ma yana haɓaka lafiyar dogon lokaci, yana sauƙaƙa cimmawa da kiyaye manufofin dacewa.
Fahimtar mahimman abubuwan da ke cikin manyan 10 kafin motsa jiki kari da kuma yadda suke shafar jiki na iya taimaka wa masu amfani yin zaɓin da aka sani game da tsarin aikin su na farko. Bari mu zurfafa cikin ayyukan wasu sinadarai na farko da tasirinsu kan aikin motsa jiki, da kuma illar illa.
Mabuɗin Sinadaran Da Aka Sami A Cikin Abubuwan Kari na Gabatarwar Aiki da Matsayinsu
- Caffeine - Makamashi da Mayar da hankali: Caffeine shine tsarin tsarin juyayi na tsakiya wanda aka sani da ikonsa na ƙara yawan makamashi da inganta mayar da hankali. A cikin mahallin motsa jiki, maganin kafeyin zai iya taimakawa wajen rage fahimtar ƙoƙari, yin motsa jiki ba tare da jinkiri ba kuma yana ba da damar tsawon lokaci da kuma horo mai tsanani.
- Beta-Alanine - Jimiri: Beta-alanine amino acid ne wanda ke taimakawa wajen samar da carnosine, wani fili da aka adana a cikin tsokoki kuma ana fitarwa yayin ayyuka masu tsanani. Carnosine yana aiki a matsayin mai ɓoyewa, yana rage acidity a cikin tsokoki yayin motsa jiki, wanda zai iya jinkirta farawa na gajiya da haɓaka jimrewa gaba ɗaya.
- Creatine - Ƙarfi da Ƙarfi: Creatine yana daya daga cikin mafi yawan binciken da aka yi a cikin abinci mai gina jiki na wasanni, wanda aka sani da rawar da yake takawa wajen haɓaka ƙarfi da ƙarfin aiki a lokacin horon juriya. Yana aiki ta hanyar sake haɓaka ATP (adenosine triphosphate), mai ɗaukar makamashi na farko a cikin sel, yana ba da damar ingantaccen aiki a takaice, motsa jiki mai ƙarfi.
Yadda waɗannan Abubuwan Sinadaran ke Shafar Jiki da Ayyukan Aiki
Tasirin haɗin gwiwa na waɗannan sinadaran na iya haɓaka aikin motsa jiki sosai. Abubuwan haɓaka kuzarin kafeyin suna ba 'yan wasa damar kula da hankali da ƙarfi a duk lokacin horon su. Matsayin Beta-alanine a cikin haɓakar haɓakar acid a cikin tsokoki yana ƙara lokacin da ɗan wasa zai iya yin babban ƙarfi ta hanyar jinkirta gajiyar tsoka. Creatine yana ba da tsoka tare da cikewar makamashi mai sauri, mai mahimmanci don motsi masu fashewa da kuma motsa jiki mai ƙarfi, wanda ke haifar da ingantaccen fitarwa da haɓakar tsoka a cikin lokaci.
Halayen Haɓaka Mai yuwuwar Kariyar Kariyar Tun-Aiki
Duk da yake abubuwan da ake amfani da su kafin motsa jiki suna ba da fa'idodi masu yawa, ba su da tasiri masu illa, wanda zai iya bambanta dangane da hankalin mutum ga wasu abubuwan sinadaran:
- Caffeine: Yawan cin abinci zai iya haifar da jitters, rashin barci, bugun zuciya, da karuwar hawan jini. Hankali ga maganin kafeyin ya bambanta a tsakanin mutane, kuma waɗanda ke da ƙananan haƙuri na iya fuskantar illa ko da a ƙananan allurai.
- Beta-Alanine: Wani tasiri na yau da kullum shine abin jin dadi wanda aka sani da paresthesia. Ko da yake gabaɗaya mara lahani kuma na ɗan lokaci, yana iya zama mara daɗi ga wasu masu amfani.
- Halitta: Yayin da ake la'akari da creatine lafiya don amfani na dogon lokaci, zai iya haifar da karuwar nauyi saboda riƙewar ruwa a cikin tsokoki. Wasu mutane kuma na iya fuskantar matsalolin narkewar abinci lokacin shan babban allurai.
Yana da mahimmanci ga masu amfani su fara tare da ƙananan allurai don tantance juriyarsu kuma a hankali suna ƙaruwa kamar yadda ake buƙata, koyaushe suna kiyaye ƙa'idodin ƙayyadaddun ƙira. Shawarwari tare da ƙwararren kiwon lafiya kafin fara kowane sabon tsarin kari shima yana da kyau, musamman ga waɗanda ke da yanayin kiwon lafiya da suka rigaya ko damuwa game da yuwuwar hulɗa tare da wasu magunguna.
Muhimmancin Lokaci
Fahimtar mafi kyawun lokaci don ɗaukar abubuwan kari kafin motsa jiki na iya haɓaka aikin motsa jiki da sakamako sosai. Wannan sashe yana zurfafa cikin ƙa'idodin kimiyya na lokacin abinci mai gina jiki dangane da motsa jiki, haɓakar sinadarai kafin motsa jiki ta jiki, da yadda lokaci ke yin tasiri akan sha da tasiri.
Ilimin Kimiyya Bayan Lokaci na Gina Jiki da Motsa Jiki
Lokaci na gina jiki yana nufin cinye takamaiman abubuwan gina jiki irin su sunadarai, carbohydrates, da wasu kayan abinci na abinci a lokuta masu mahimmanci a kusa da lokutan motsa jiki don inganta lafiyar jiki, tsarin jiki, da sakamakon aiki. Ka'idar ta dogara ne akan nau'ikan nau'ikan abubuwan gina jiki na jiki kafin, lokacin, da kuma bayan motsa jiki. Kafin motsa jiki, makasudin shine don ciyar da jiki tare da ma'auni na gina jiki mai dacewa don inganta aiki, haɓaka matakan makamashi, da kuma kula da jimiri. Lokaci na waɗannan abubuwan gina jiki, musamman ma idan ya zo ga abubuwan da ake amfani da su kafin motsa jiki, yana da mahimmanci saboda yana dacewa da taga na rayuwa na jiki-lokacin da jiki ya fi karɓar abincin gina jiki, don haka yana kara yawan amfanin da aka samu daga waɗannan kari.
Yadda Jikin Jiki Ke Haɓaka Sinadaran Pre-Workout
Abubuwan kari kafin motsa jiki yawanci sun ƙunshi cakuda maganin kafeyin, beta-alanine, creatine, da kuma wasu lokuta amino acid kamar BCAAs (amino acid sarkar-sarkar), a tsakanin sauran sinadaran. Kowane ɗayan waɗannan mahadi yana metabolized daban-daban ta jiki:
- Caffeine yana tsotse jiki da sauri, yana kaiwa matakin kololuwa cikin mintuna 30 zuwa 60 bayan an sha. Yana aiki ta hanyar ƙarfafa tsarin juyayi na tsakiya, haɓaka faɗakarwa, da jinkirta gajiya.
- Beta-alanine yana shayarwa sannan kuma ya koma carnosine, wanda ke aiki a matsayin mai hana tarawar lactic acid a cikin tsokoki, don haka rage gajiya da haɓaka aiki a cikin motsa jiki mai ƙarfi. Tasirinsa suna tarawa, ba nan da nan ba, amma lokacin shan sa zai iya taimakawa wajen rage ɓacin rai da yake haifarwa a wasu mutane.
- Creatine yana aiki ta hanyar sake cika ATP (adenosine triphosphate), wanda shine farkon mai ɗaukar makamashi a cikin sel. Ba ya buƙatar ƙayyadaddun lokaci don tasirin haɓaka aikin sa, amma ɗaukar shi kafin motsa jiki na iya ba da gudummawa ga ƙara ƙarfin fitarwa yayin zaman.
Halin da ke cikin waɗannan sinadaran yana kwatanta mahimmancin lokacin cin abinci kafin motsa jiki don tabbatar da cewa abubuwan da ke aiki suna samuwa a cikin jinin ku lokacin da kuke buƙatar su.
Tasirin Lokaci akan sha da inganci
Lokacin shan kari kafin motsa jiki na iya tasiri sosai ga sha da ingancinsa. Yin amfani da motsa jiki kafin motsa jiki na mintuna 30 zuwa 60 kafin motsa jiki ya yi daidai da mafi girman adadin maganin kafeyin kuma yana tabbatar da cewa sauran abubuwan sinadarai sun zama samuwa. Wannan taga na lokaci yana taimakawa:
- Ƙarfafa tasirin ƙarfin kuzari na maganin kafeyin lokacin da aikin motsa jiki ya fara.
- Tabbatar da cewa aikin buffering tsoka na beta-alanine yana da tasiri a duk lokacin motsa jiki, musamman a cikin horo mai ƙarfi ko juriya.
- Yin amfani da isar da wutar lantarki nan take daga creatine don ayyukan da ke buƙatar fashewar wuta.
Bugu da ƙari kuma, ƙimar sha da ingancin waɗannan abubuwan kari kuma na iya dogara da abubuwan mutum kamar ƙimar metabolism, ko kuna ɗaukar ƙarin akan komai a ciki da ji na jikin ku gabaɗaya ga sinadaran. Don haka, yana iya buƙatar ku karanta littafin uwar bucker kafin motsa jiki review kuma yi ɗan gwaji don nemo mafi kyawun lokacinku.
Mafi kyawun lokaci don shan gabanin motsa jiki
Nemo wuri mai dadi don cin kari kafin motsa jiki na iya jin kamar fashe lambar aiki ta sirri. Anyi daidai, yana ƙara kuzari ba kawai jiki ba har ma da burin ƙetare ƙarfin jiya. Bari mu nutse cikin yadda zaku iya lokacin amfani da aikin motsa jiki don kololuwar aiki, dacewa da yanayin rayuwar ku da bugun burin ku.
Gabaɗaya Sharuɗɗa don Amfani da Lokaci Kafin-Aiki
Yarjejeniya tsakanin masu sha'awar motsa jiki da ƙwararrun ƙwararru suna nuna taga zinare don cin abinci kafin motsa jiki: mintuna 20 zuwa 30 kafin fara zaman ku. Wannan lokacin yana tabbatar da cewa haɗakar abubuwan ƙara kuzari, amino acid, da sauran abubuwan haɓaka aikin suna samuwa, suna bi ta cikin jijiyoyin ku kamar yadda kuke shirin buga ƙasa da gudu ko dagawa, kamar yadda lamarin yake.
Koyaya, bukatun mutum ɗaya na iya bambanta bisa dalilai da yawa:
- Metabolism: Saurin metabolism na iya buƙatar kusanci zuwa lokacin motsa jiki, yayin da masu hankali za su iya amfana daga ɗan ƙarin lokacin jagora.
- Lokacin Abinci: Cikakkun ciki na iya jinkirta sha, don haka daidaita abincin ku bisa ga abincinku na ƙarshe.
- Nau'in Motsa jiki: Ƙarfin ƙarfin motsa jiki da tsawon lokacin motsa jiki na iya buƙatar tweaking lokacin ku don sakamako mafi kyau.
Daidaita Lokaci Dangane da takamaiman Maƙasudai
- Don Horar da Ƙarfi vs. Ƙarfafa Horarwa: 'Yan wasa masu juriya na iya ba da fifikon sakin makamashi mai dorewa, da tsara lokacin cin abincin su don tabbatar da isasshen kuzari. Akasin haka, waɗanda ke mai da hankali kan ƙarfi za su iya zaɓar lokacin da zai ƙara ƙarfin fitarwa da famfon tsoka, daidai lokacin da suke buƙata.
- Wasan motsa jiki na safe da maraice: Warriors na safiya na iya gano cewa saurin motsa jiki kafin motsa jiki yana aiki mafi kyau, musamman idan suna aiki akan komai a ciki. Masu motsa jiki na maraice suna buƙatar yin taka tsantsan game da motsa jiki na tushen abubuwan motsa jiki waɗanda ke shafar barcin su kuma suna iya zaɓar ƙarin tare da ƙananan abun ciki na maganin kafeyin ko lokacin cin su don tabbatar da cewa baya tsoma baki tare da sake zagayowar bacci.
Samar da Lokacin Tunatarwa Kafin Aiki A gare ku
Gwaji shine maɓalli. Fara da jagorar gabaɗaya, sannan daidaitawa dangane da amsawar ku, aikin yau da kullun, da yanayin zaman horonku. Riƙe jarida don lura da yadda kuke ji yayin motsa jiki tare da lokuta daban-daban.
Ka tuna, makasudin ba kawai don haɓaka aiki a cikin dakin motsa jiki ba ne amma don tabbatar da cewa al'adun motsa jiki na farko sun yi aiki tare da gaba ɗaya salon rayuwar ku da burin lafiyar ku. Daidaita inganci tare da ta'aziyya da aminci shine mafi mahimmanci. Ko kuna neman mafi kyawun mutum, ƙoƙari don ƙarin mil, ko ɗaga nauyi fiye da da, ta yaya da lokacin da kuka kunna jikin ku na iya yin komai.
Kammalawa
Kewaya rikitacciyar duniyar abubuwan kari kafin motsa jiki na buƙatar ba kawai fahimtar abubuwan da suka haɗa ba amma har ma da ƙwarewar fasahar lokaci. Wannan labarin ya haskaka hanya zuwa inganta ci gaban motsa jiki, yana mai da hankali cewa yayin da babban jagora ya wanzu, gwaji na sirri shine mabuɗin buɗe cikakkiyar damar mutum. Haɗin kai tsakanin metabolism na mutum, yanayin motsa jiki, har ma da lokacin rana yana sa kowace tafiya ta musamman. Yayin da kuke tafiya wannan hanyar, ku tuna cewa babban manufar ita ce daidaita abubuwan da kuke ci tare da alamun jikin ku da kuma burin ku na dacewa. Ta yin haka, ba wai kawai za ku haɓaka aikin ku na jiki ba amma har ma ku tabbatar da cewa hanyar da za ku bi don dacewa ta kasance mai dorewa, mai lafiya, kuma ta dace da salon rayuwar ku.
