ʻO kahi momona a gainer: na koi ma o ka haku mele 'ana, koi no ka hoʻohana a hui me nā mea hoʻonui

bodybuilding beginners pinepine ia e hele mai i loko o ka lumi, mai i ike i ka pane i na mea he nui nui nīnau. Pehea e hana i kekahi mau kino? He aha ʻai e hooko me? Pehea na manawa he nui i ka pule, e pono e hana ai? A he nui 'ē aʻe ... kēia' atikala e e hoolilo ai i ka ai, oia, haʻuki kino a me kona ke keʻena - Gainer.

He aha ka haʻuki kino? Ka hapa nui o na malihini, e pinepine pioloke ia me ka lāʻau anabolic steroid i, a i loa ikaika 'ole ma ka hormonal nenoaiu o ke kanaka. Eia naʻe, ma ka ike maopopo ia mea ole. Sports kino - mea he dietary kumukanawai e kōkua i ka 'âlapa e e i ka nalowale ana o carbohydrates a me kumuʻiʻo, i mea e pono ai no laila, i loko o ka Recruitment o Muscle nuipa a. Ano, e kamaʻilio pū mākou e pili ana i ka oi au mamuli Gainer - carbohydrate-kumuʻiʻo kumukanawai a pinepine hoʻohana 'ia e bodybuilders a me powerlifters "ma ke kaupaonaʻana".

Ka maikai gainer E e haku o 60-70 pakeneka carbohydrates, a me 20-30 pakeneka kumuʻiʻo. Ia mea,ʻaʻole e pono ke kuhikuhi i ke kumuʻiʻo gainer, no ka mea, i loko o ka mea hope kumuʻiʻo hoike no 80-90 pakeneka. Nō kāu, o ka hookumu ana o gainer maltodextrin, i ua haku o ka monakō koko nā lātoma. Kēia hiʻona wehewehe i ke kiʻekiʻe calorie maʻiʻo o ka lama hoʻohuihui e hoomakaukau ai, a me ka papa hana gainer - ka kokololio hoomahuahua i loko o ke kaumaha. Eia naʻe, he mea hoʻokahi "akā." Creatine mea i kupono e lawe endomorphs,ʻo ia hoʻi, kanaka me ka innate hana e oia i mea hōʻike degere kino ke kaupaonaʻana, a prone i kokololio buildup o momoma hoʻokomo kālā. Pēlā 'âlapa maikaʻi, e hoʻohana i ke kumuʻiʻo a me kekahi'ē aʻe mea hoʻonui (BCAA, glutamine, creatine). Pili ka mea, e ia koke ma hope o ka workout, ka wā e wehe i ka "kumuʻiʻo-carbohydrate window". Hiki, a ma mua aʻo, i mea e hoolako i ke kino me ka ikehu, oa carbohydrates.

Ka maikai gainer no Muscle i kēia BB.com - "Cyto Gainer" mai ka poe CytoSport. Eia naʻe, kaulana i nā Manufacturers: kaʻoi loa, Dymatize, MuscleTech a me nā pono-ikeia lama. Kēia manawa, hopohopo e pili ana i ka āpana mea,ʻaʻole e pono, no ka mea, e ka mea kuai ua poe e he nui loa laulā huahelu o kekahi haʻuki kino. Top Gainers e holomuaʻana i ka waiwai mai ka 1200 a hiki i 1700 rubles no 2,5 kg.

No ka poe i hiki i kālā pilikia, he mea i ka manawa kūpono o ka kūʻai gainer ma ke kaupaonaʻana. Ma keia hihia, no ka mea ia dala e hiki ke kuai ano 5-6 kilo me nā mea au e olelo, ia mea loa waiwai. Eia naʻe, he mea hoʻokahi drawback: like me ka rula, ma ia Gainer hoemi ia a hiki i ka palena iki nui o nā wikamina a me kumuʻiʻo pakeneka, aole ia i oi aku mamua o 20 pakeneka. No laila, i ka mea maikai gainer - ua kuni. Akā, i ke ano o ke kuai ma ke kaupaonaʻana,ʻaʻole malama e kali ana no ka mea makemake i nā hualoaʻa.

Gainer 'âlapa pono keia mau mea wale nō i ka' ia paha ke kaumaha. Ma ka "ka maloʻoʻana" ia ka loa nā palapala no ka mea maoli i ka likelihood o hoʻokomo kālā o ka momoma aeee i bodybuilders e lilo. I haiia ae maluna,, i ka mea maikai gainer e e haku ana ma kahi o 20-30 nā huna o ke kumuʻiʻo, a nolaila, hoʻohuiʻia kona hoʻohana me ka lawe kumuʻiʻo Haalulu iho, oe e hōʻoia i ka lani kiekie loa ka hoʻokōʻana o nā haʻuki kino. I ka laulā o ia ka pilina, incidentally, ua pinepine ae la oia, ua ai scientifically. Akā, oe e mau i ka wā e pau ana. Inā e hui pu iho haʻuki no kou kino, i ka gainer e e lawe 1 manawa, a me ka kumuʻiʻo 1-2 manawa, ke kaumaha ma muli o ka pono o kou kino, a metabolic kōmi.