Gadzira: nei kudiwa kwekuti ndiani atore, abatsirwe uye akuvadze, iyo mitemo yekugamuchira

Creatine ndechimwe chezvinhu zvinozivikanwa zvinowedzera muhutano uye nemitambo yakatsungirira (pamwe nevamiriri vedzimwe nzvimbo dzemitambo, semuenzaniso vatambi, venhabvu, vanoita majimu nezvimwewo). Vhura chinhu ichi kare kare, muhafu yekutanga yezana regumi nemapfumbamwe century. Nekudaro, munyika yemitambo yezvisikwa "yakaputsa" chete muma90-ies ezana ramakore rapfuura, akakurumidza kuhwina tsitsi dzevatambi.

Izvi hazvishamise, nekuti izvo zvisikwa (zvakasiyana nezvimwe zvakashambadzirwa zvekuwedzera) zvakanyatsoshanda. Vanodzidziswa vakagamuchira nekukurumidza uye kwakanaka maitiro muchimiro chekuwedzera mhasuru uye simba. Ipo zvisikwa zvichinzi zvinokuvadza zvinowedzera zvisina kana mhedzisiro. Nyika yemitambo yakagara ichichiva inoshanda, zviri pamutemo uye zvakachengeteka fredderick, kuitira kuti kubudirira kwemusiki kunzwisisike. Muchikamu chino isu tichaedza "kupaza" ruzivo rwekutanga pamusoro pemusiki.

Ruzivo rwakawanda nezve creatine

Creatine ndeye nitrogen-ine carboxylic acid - chinhu chakasikwa icho chinoita basa rakakosha musimba metabolism. Mumuviri unogadzirwa mupancreas, chiropa uye itsvo kubva kumatatu amino acids: glycine, arginine uye methionine uye mune tsandanyama dzemhuka nevanhu. Muchokwadi, iro zita pacharo rinobva pashoko rechiGiriki kreas - "nyama."

Creatine yakavhurwa muna 1832 nasayendisiti wechiFrance Chevrelet. Yakazoonekwa pava paya creatinine - fuma yakaburitswa mumuti. Zvakare, vesaenzi vakakwanisa kubata kuwirirana pakati pezvinhu izvi uye nenyaya yekuti havazi vese zvisikwa zvinoshandurwa kuita creatinine, weti. Naizvozvo, chikamu chemusiki, chikafu chinoramba chiri mumuviri. Zvinotaridza sekunge mumawoko akadaro iro ramangwana rekusika semutambo wekudya wekuwedzera, rakagara ratemerwa. Nekudaro, inoshanda kune vatambi, sarudzo dzakatengeswa zvakanyanya pakati nepakati - yechipiri hafu yemakumi mapfumbamwe.

Chii chinogadzira?

Kuitira kuti mhasuru ishande uye kuderera kwekudiwa kwezvinhu ATP (adenosine triphosphate)iyo inopa simba kune izvi zvinoderedzwa. Kana mamorekuru eATP "akashanda", inorasikirwa nerimwe remapoka ephosphate matatu, ichiva ADP (adenosine diphosphate). Zvisikwa zvinosanganiswa zvakare ne phosphate mune chinhu chimwe (phosphocreatine), inokwanisa "kugadzirisa" mamorekuru ADP, zvakare kuishandura kuita ATP, iyo zvakare inopa simba rekushanda mhasuru.

Zviri pachena kuti iyo inowedzera kusika, inowedzera ATP mumuviri, uye yakasimba uye yakasimba mhasuru dzake. Huwandu hwekusika hunogona kuwanikwa kubva kune zvakajairwa chikafu hushoma - apa batsira rubatsiro rwekugadzira yemitambo yekuwedzera Kushandiswa kwezuva nezuva kwekusika munhu wepakati nezve 2 g zviri pachena kuti vatambi vane chiitiko chakakwira chemuviri uyu kukosha kwakanyanya.

Zvakare creatine inogonesa glycolysis uye inoderedza zvinokanganisa zvinoburitswa panguva yekurovedza muviri lactic acid, nokudaro ichimhanyisa mhasuru yekudzosa maitiro mushure mekudzidzira musangano.

Iyo mabhenefiti uye mhedzisiro yemusiki

Izvi zvinotevera runyorwa rwemhedzisiro yemhedzisiro yemusiki, dzinenge dzese dzinogona kutariswa dzakaratidza

1. Kubudirira kwesimba remhasuru, uye nenzira dzakasiyana siyana: simba rakajairika, simba rinoputika kutsungirira, nezvimwewo, nekuda kwekushanda kwechimiro chakatsanangurwa mundima yapfuura, kudzoreredzwa kweATP uchishandisa creatine.
2. Iko kuwanda kwemhasuru kuwanda nekuda kwekuwedzera mukuita kwesimba, izvo zvinotungamira kune yakanyanya kukurudzira mhedzisiro pamhasuru. Tsvina yemhasuru (uye "kufungidzira" kutaridzika kwemhasuru) zvakare kunogona kuwedzera nekuda kwekuchengetwa kwemvura kunokonzerwa nemusiki, nekuti mamorekuru ayo anosunga nemvura. Nekudaro, mushure mekumira kuitora iyo mvura inoenda.
3. Sezvakataurwa mundima yapfuura, creatine "inodzora" kuunganidzwa kwelactic acid. Izvi zvinoita kuti kukurumidza kupora uye zvakare kunotungamira kumhedzisiro yakatsanangurwa mundima mbiri dzapfuura.
4. Pane humbowo hwekuti creatine kuburikidza nenzira dzakasiyana siyana, kazhinji zvisina kunangana, inowedzera zvirimo mumuviri vanabolic mahormone: testosterone, kukura kwehomoni, insulin-senge kukura chinhu.
5. Zvakare creatine inorambidza kugadzirwa kwemyostatin, yakasarudzika peptide inodzivisa kukura kwemhasuru. Zvakare, zvisikwa ingangoita yega blocker ye myostatin, mhedzisiro yacho pamunhu inofanira kuratidzwa (zvakakosha kuti uzive kuti zvimwe zvinowedzera zvinotengeswa se "myostatin blockers" kazhinji hazvishande).
6. Ruzivo rwapihwa mundima dzapfuura, rinotibvumidza kuratidza hunhu hwekusika, se "Testosteronemale". Izwi rinombowanikwa mune zvemitambo venhau.
7. Sekureva kwemishumo, iyo yekusika yekuwedzera inogona kuve nemhedzisiro inobatsira pane yemoyo uye yetsinga system.
8. Zvisikwa zvine zvinyoronyoro zvinopesana nekurwisa mhedzisiro (ichi chikamu chinenge chichida kutsvagisisa uye humbowo).
9. Zvekare, zvingangodaro, iye musiki anogona kunge aine antitumor chiitiko (ichi chikamu chinodawo kutsvagisisa uye humbowo).

Kukuvadza, mhedzisiro uye zvinopesana

Zvakachengeteka kutaura kuti creatine ndeimwe yemitambo yakachengeteka inowedzera. Kuwanda kwemhedzisiro kwakaderera, uye kazhinji zvinodzoserwa.

1. Kuchengetwa kwemvura (kunozivikanwa sekutyisa izwi rekuti “hydration”) uchitora creatine, uye mushure mekumisa iyo reverse process ("dehydrated"). Maitiro aya haana ngozi mune zvakasikwa, iwo mwero mumuviri haufanire kukuvadza hutano. Tinogona kutaura kuti kuchengetwa kwemvura kunowanzo fungidzirwa zvisirizvo kune zvinokuvadza mhedzisiro yemusiki.
2. Makemikari uye kupora dzimwe nguva kunodanwa kunzi mhedzisiro yemusiki. Asi mukuita, hukama hwavo hwakananga hahupupurike zvinogutsa.
3. Zvinetso zvekugaya ndiyo nzvimbo yekuve mune diki kwazvo muzana yevatengi ve creatine. Kuburitsa - gamuchira mhando yepamusoro inogadzira vagadziri vakasimbiswa, uye kwete kushandisa regimen ne "yekumisikidza chikamu" apo creatine monohydrate inoshandiswa zvakanyanya.
4. Dzimwe nguva acne uye yakaipa ganda. Hazvigone kubva kumusiki, uye ikawedzera, kuburikidza nemhedzisiro yayo isina kunangana, kugadzirwa kwe testosterone (izvo zvinonyanya kukosha kukura kwemhasuru!).
5. Iwe unofanirwa kuve nekuchengetera yekusika yekuwedzera vanhu vane chirwere cheitsvo, kunyanya kushandiswa kwenguva refu pasina mabhureki. Heino njodzi chaiyo yekusika haina kudzidza kusvika kumagumo, asi zvirinani kuchengetedzeka.
6. Chinyakare contraindication muvakadzi panguva yepamuviri uye lactation. Kunyangwe chii chingangoitika kukuvara chaiko, pane kungwarira.

Zvinodiwa zvezuva nezuva zve creatine

Zvisikwa zvakasikwa zviri munyama yemhuka dzemhuka. Icho chiri mumhasuru nhoroondo dzeanopfuura makumi mapfumbamwe muzana ezvakaumbwa zvese zviri mumuviri. Mhando dzakasiyana dzenyama (zvimwe yakatsvuka) uye hove - sosi yekugadzira. Sezvineiwo, yakanyanya kukwirira yezvinhu izvi mune herring ye2-2. 5 zvakapetwa kupfuura nyama yemombe.

Muzvigadzirwa zvemukaka, creatine content zvishoma - iripo, asi kakapetwa kagumi kudarika nyama. Zvinoshamisa, asi zvimwe zvekudya zvezvirimwa zvinewo hushoma hweiyi "nyama" chinhu. Kune zvigadzirwa zvechisikigo zvakanyanya creatine sezvemitambo zvinowedzera kune zvisingagoneke mumuviri. Hapana munhu anodya 8-10 kg yemombe pazuva.

Zvinodikanwa zvezuva nezuva zvemusiki, sezvambotaurwa pamusoro, anenge 2 g. Uku ndiko kuverenga kwemavhareji munhu anorema anenge 70 kg. zviri pachena kuti mutambi ari kuita huremu hunopfuura huremu huremu zvinoda zvakawanda. Mumadzimai, nekuda kwefizikisi uye muviri unoda zvisikwa zvishoma kupfuura varume. Nekudaro, izvi hazviregi kwavari iwo kukosha kwekusika kwekuwedzera mukurovedza muviri.

Panyaya yekusika monohydrate (fomu yakajairika, iri kutengeswa) vagadziri vanokurudzirwa dosi yezuva nezuva kazhinji ndeye 5 g Isipuni, kana tiri kutaura nezve fomu yeupfu. Yakawanda sei yedosi iyi inogadziriswa nemuviri - mumwe mubvunzo.

Inowanzo bvunzwa nezvemusiki mhinduro

1.Creatine inowana mhasuru mass?

Hongu, zvinobatsira, nekuda kwezvikonzero zvatotsanangurwa pamusoro apa. Inoshanda musanganiswa wezvinhu - kuwedzera simba, uye, semhedzisiro, kushanda kwekudzidziswa, kunonoka mvura mumhasuru, kunowedzera kuchengetedzwa kwehomoni dzevanabolic. Uye zvakare, creatine inoshanda seyakachenesa lactic acid, nekudaro ichikurumidzira post-Workout kupora.

2. Unoda here kutora creatine uchicheka?

Ehe, kutora chinogadzirwa uchichiomesa zvakakodzera sezvo ichisimudzira kupisa kwemafuta, inobatsira kuchengetedza simba kuburitsa panguva isina carb chikafu. Iko kukurudzira kwakanaka kwemusiki pane mhasuru mashoma kunodzora njodzi yeku "kuwira pasi" panguva yekuomeswa. Vazhinji varindi hydration mhasuru pavanotora zvisikwa, asi isu hatifanire kutya izvi. Iko kuunganidzwa kwemvura mumhasuru, kunovandudza chitarisiko chavo, kunovaita kuzere uye kuzere. Uye zvakare, mvura inoita kuti mhasuru dziwedzere - iyi inishuwarenzi pakurwisa kukuvara.

3. Ichokwadi here kuti zvisikwa zvinochengetedza mvura mumuviri?

Hongu, ichokwadi, izvi zvatotsanangurwa pamusoro. Gadzira mamorekuru anosunga mvura, nekudaro humwe huwandu hunounganidzwa mumhasuru, "kuumbana" kwemazuva akati wandei mushure mekumisa creatine. Kazhinji, mundangariro dzevagari, "kuchengetwa kwemvura" kunosanganisirwa neasina hutano, kutaridzika kutaridzika kwemunhu uye mabhegi ari pasi pemaziso. Nekudaro, kuchengetedza kwemvura kukakavara kwekuchengetedza mvura. Kune mhasuru kuunganidzwa zvine mwero kwemvura pasi pesimba re creatine kunongobatsira chete: mhasuru dzinosimba uye dzinochinja-chinja, uye kuwana iyo "chitubu" mhedzisiro kana kamwe kamwe mitoro. Inovandudza chitarisiko uye mhasuru.

4. Ichokwadi here kuti chisikwa chinokuvadza itsvo?

Parizvino hapana humbowo hunogombedzera hwehunhu hwakashata hwekusika pane itsvo muvanhu vane hutano. Nekudaro, kudzivirira zvakaipa zvinoitika kune vanhu vane chirwere cheitsvo hazvigone. Uyu mubvunzo uchiri kuda kuti chidzidzo chikwanisike uye chinangwa (zvirinani kwete pamari yevanogadzira zvemitambo zvinovaka muviri). Avo vane matambudziko eitsvo zvirinani kusaisa panjodzi uye kurega kubva ku creatine yekuwedzera.

5. Ini ndinofanira here kutora mabreak kubva mukutora creatine?

Kuvhiringidzika mukumwa kwezvisikwa hazvidiwi zvakanyanya, asi zvakadaro zvinodikanwa kuitira kudzikisira njodzi yedzidziso yemhedzisiro uye chengetedza kushivirira kumusika. Unogona kutora creatine 1.5-2 mwedzi wobva watora zororo remasvondo maviri kusvika mana.

6. Iwe unofanirwa here kutora chinogadzira vatangi?

Ehe, kune vanotanga zvinokurudzirwa kutora zvisikwa, zvinozovabatsira kuti vasvike panyama zvimiro zvepamusoro vatambi. Chinhu chinosarudzika chinogona kuitwa kunze kwekunge kwemwedzi yekutanga 2-3 yekudzidzira - iyo inonzi "nguva yekuvandudzwa kwemitsipa." Vanotanga panguva ino uye nekudaro vanokura mune ingangoita chero dzidziso yekudzidzira uye chero simba. Nepo kukura kwetsinga kusingapfuuri, anosimudza chiputi achiri kushanda asiri nesimba rakazara, zvichiteerana nemusiki wekuwedzera waasingade chete.

7. Iwe unofanirwa here kutora zvisikwa vasikana?

Vasikana vanogona zvakare kutora zvigadzirwa zvekusika, sevatambi vechirume, hapana musiyano wakakosha mumhedzisiro yekusika pane zvisikwa zvevakadzi nevechirume hazvisi. Nekuda kwekusiyana kwerudzi rwemuviri (mushoma mhasuru) kudiwa kwemusiki muvasikana vakaderera pane varume. Zvakare zvakacherechedzwa kuita kwakaderera kushanda, kana tikazvichengeta nezvemhedzisiro yemitambo (pamwe haazi iye musiki, uye kuti vasikana vari mune hukuru hwekudzidzira huremu vachiri vashoma. Uye zvechokwadi, iwe unofanirwa kurega kutora chinogadzirwa panguva yekuzvitakura nekuyamwisa.

8. Ndiani waunoda kutora creatine?

• Zvisikwa zvinogona uye zvinofanirwa kuita vatambi kana iwo maratidziro avari kuita, neimwe nzira kana pane chimwe chinhu chesimba. Pamusoro pesimba rakachena powerlifting, Powerportport uye nezvimwe zvakadaro, iyi mhando, iyo inoda simba "rinoputika" simba - kusimudza uremu, kwakasiyana kunorova karati, kumhanya, kutamba mitambo (nhabvu, hockey, nezvimwewo)uye simba kutsungirira (kusimudza uremu, mutsimba). Zvisikwa zvinopa mukana wekuti kana akadaro akapfupika-epfupi-simba magetsi mutoro.
• Vamiririri vekuvaka muviri uye kugwinya avo vanovavarira mhasuru uye kuvandudza kutaridzika kwemhasuru. Mvura, iyo inononoka iyo yakasikwa inoita kuti mhasuru dzioneke zvakanyanya "kuzadzwa".
• Ivo vanonzwisisa nekuderedza uremu kudzikiswa kwemafuta emuviri, kwete huremu hwese hwemuviri iwe hwaunogona kushandisa creatine. Creatine inobatsira kudzora subcutaneous mafuta. Asi kwete zvakananga, asi zvisina kunangana, zvichiita kuti Workout ibudirire, zvichitungamira "kupisa" kwemafuta. Izvo zvakakosha kuti uzive kuti huremu hwese hwemuviri hunogona kuramba huchiwedzera nekuda kwekuwedzera kwetsandanyama nekuchengetwa kwemvura.
• Ivo vanoomerera kune zvinodyiwa zvemidziyo (sevatambi, kwete vatambi). Iko kudikanwa kwekusika kuchiripo mune chero chinhu chehupenyu uye kusavapo kwenyama yekudya nyama nehove kumugutsa zvakaoma.
• Unogona kuedza kutora vanhu vakasika, vanongotsvaga kuchengetedza hutano hwakanaka uye vachitungamira mararamiro ane hutano. Nekudaro, mukushayikwa kwezviitiko zvinoenderana nemuviri kuvimba neimwe mhando ye "wow athari" haina kunyanya kukosha.

Creatine: sei kusarudza uye kugadzira?

Iyo inonyanya kufarirwa (uye inokodzera kudaro) fomu rechisiki monohydrate. Muchokwadi, icho chinogadzirwa nemvura, kunyange chiri chakasimba cheupfu chinhu. Iyo monohydrate inogona kutengeswa sehupfu chete uye mumacapsule. Macapsule anonyanya kuve nyore maererano nesosi - hapana chikonzero chekuyera nekumhanyisa.

Zvinokurudzirwa kutenga nekuisa iyo monohydrate inopupurirwa mhando. Uye pano vatungamiri vakafanana kwemakore akawanda - iyi ndiyo Ultimate Nutrition, Dymatize uye Optimum Nutrition. Haifanire kunge yakachipa creatine, Yakaiswa mumapaketi makuru - mukuita, kushanda kwezvigadzirwa zvakadaro kunenge zero. Ehe, kunyangwe yakanaka creatine iwe unofanirwa kushandisa nemazvo izvo zvichakurukurwa pazasi.

1. Yekupedzisira Chikafu Kusika

2. Dymatize Creatine

3. Optimum Nutrition Creatine

Mamwe mashoma mafomu ekugadzira:

• Krealkalyn. Zvisikwa zvine alkali, mune iyo inotsanangurwa sechishamiso Kuwedzera pane kugona kwakanyanya kukunda monohydrate. Mukuita chero chinhu cherudzi. Lye, iyo inofanirwa kudzivirira kuparara kwemusiki munzvimbo ine acidic yemudumbu haina kunyanya izvozvo uye inodikanwa. Zvisikwa uye zvishoma zvishoma zvinokanganisa kuparadzwa nedumbu asidi uye yakanyatso nyudzwa mudumbu rekugaya.
• Gadzira malate. Zvakare touted Supplement inogadzirwa ne malic acid inonyungudika mumvura. Pfungwa, pamwe haisi yakaipa yekuumba, asi humbowo hwakajeka parizvino.
• Gadzira hydrochloride. Unogona kutaura zvakafanana nepfungwa yapfuura, kushambadzira kwakawanda, mukuita wongororo zvinopesana uye zvakanakira monohydrate haina kuratidzwa zvinogutsa.
• Nzira dzakasiyana dzekufambisa, creatine, umo kazhinji monohydrate imwechete inosanganiswa nezvinhu zvakasiyana-siyana zvekubatsira - zvinowanzoitika BCAAs uye mamwe maamino acids, mashuga, mavitamini, nezvimwe. Pfungwa inokwanisika uye kwete yakaipa, asi isingabatsire mari. Zvakareruka kuzvitenga zvese zvakasiyana uye kutora pamwe neyakaumbwa. Mhedzisiro yacho ichave yakafanana, asi yakachipa.

Zvinoitika kuti creatine monohydrate parizvino ndiyo yakanyanya kunaka fomu yekusika maererano nemutengo + mhando + kugona.

Matipi ekutora creatine

Zvisikwa zvinogona kutorwa muzvirongwa zviviri zvikuru, nechikamu chekuchaja uye chisina icho. Chikamu chekutakura chakakurudzirwa kuti ushandise apo chisiki chiri kuwana mukurumbira semitambo yekuwedzera. Mune ino modhi mazuva ekutanga mashoma (kazhinji mazuva 5-7) iye mutambi anoshandisa akati wandei madhizaini (4-6) 5 g, kozoti zuva rimwe chete dhayeti ye 3-5 g.

Iye zvino chikamu chekudzidzira bhoti hachishandiswe, uye tora zuva rega rega imwe ye5g uye zvese. Nekugamuchira kwakadaro kuchiri creatine inoungana mumuviri uye mhedzisiro yeiyi nzira mbiri dzekugashira dzakafanana. Nemhedzisiro yechikamu chebhutsu kubva mukushandiswa kwe creatine kunoonekwa nekukurumidza, asi nzira iyi inodhura nekuda kwekushandisa zvakanyanya kwechigadzirwa. Nekudaro, nzira mbiri idzi dzinoshanda - maitiro ekuita sarudzo yemumhanyi.

Ndezvipi zvimwe zvakakosha kuziva?

• Ngano yechinyakare yekusawirirana kwechisikwa uye caffeine inogona kutariswa yakazara kubviswa. Vanoda kofi yakasimba yakasimba uye pre-Workout zvivakwa zvine caffeine vanogona kufema nyore.
• Izvo zvinoratidzwa nesainzi kuti kunwa kwechisikirwo pamwe chete ne "nekukurumidza" makabhohaidhiretsi kunowedzera kushanda kweichi chinowedzera ndicho chinoita kuti upfu monohydrate inyungudike muzambiringa kana chero imwe inonaka inonaka yemichero. Iwo macapsule anogona kunge ari eiyo muto kuishambidza pasi.
• Inoshanda nemazvo uye combo ye creatine + protein kana amino acids (kusanganisira BCAAs). Pfungwa yenzira yekufambisa yemusiki mune izvi uye yakavakwa - musanganiswa wezvisikwa nemahydrohydrate nemapuroteni.
• Pane humbowo hwekuti vhitamini E inogona kusimudzira kunwiswa uye nemhedzisiro mhedzisiro yemusiki. Unogona kutenga tocopherol acetate mumacapsule uye woitora pamwe chete ne creatine.
• Kubva pane zvataurwa pamusoro zvinova pachena kuti kushandiswa kwemusiki pamwe chete nemitambo yekudya (protein uye gainer, amino acids uye BCAA) hazvingogone chete asi zvinodikanwa kwazvo.

Mitemo ye creatine yekuwedzera

Usati watora mumhanyi anofanirwa kusarudza kuti zvinotora sei mugadziri ane chikamu chekutakura kana kwete. Izvo zvakakosha kuti urangarire kuti iyo yakareba kwenguva mhedzisiro haizo shanduke. Iyo yakakwana yezuva nezuva dosi yeupfu hwekusika monohydrate inofanirwa kutariswa kune mazhinji ekudzidzira 5 gramu ipasipuni isina masiraidhi. Kuisa dosi ye5 g inotorwa kanokwana ka4 pazuva.

Vanhu vane huremu hwakaderera uye musikana mushure memasvondo maviri ekushandisa anogona kudzikisira muyero we creatine kusvika kumagiramu matatu pazuva (vasikana "vanoshanda" dhizaini yekuumba zvine chinangwa zvishoma zvishoma kupfuura varume). Sezvambotaurwa pamusoro, panguva dzepamuviri uye lactation, vakadzi vanotora creatine havafanirwe kudaro.

NetResident vanhu zvakanyanya vanogona kutora zvisikwa nekuti pamusoro peiyo seti yemhasuru uye simba ichine zvinhu zvinoverengeka zvinobatsira, sezvataurwa pamusoro. Zvakaipisisa zvinogona kuitika, asi mhedzisiro isina mitambo kana chero chimwe chiitiko chemuviri chinenge chisingaonekwe. Avo vakapinda mukuremerwa musimba musiki musiki anobatsira nenzira imwecheteyo sevatambi.

Nguva yakanakisa yekutora zvisikwa mushure mekudzidzira basa. Panguva ino, mhasuru dzinongoshuva chikamu chitsva ichi Chekuwedzera. Unogona kutora zvisikwa panguva imwe chete neanowana huremu, mapuroteni, amino acids - saka zvinongoita zvirinani.

Mazuva ekuzorora kubva mukudzidziswa, zvisikwa zvinogona kutorwa chero nguva.

Ini ndinofanira here kutora zvakanyanya zvisikwa?

Nezve creatine unogona kutaura kuti Hongu. Inonyatsoshanda mitambo yekuwedzera, inobatsira uye yakakwana zviri pamutemo. Vamhanyi vanogona kunatsiridza mhedzisiro yavo nekutora zvisikwa nemhedzisiro shoma yemhedzisiro.

Wepamusoro gumi zvinowedzera zvekukura kwemhasuru