Simba kudzidzisa, uye kuvaka muviri kana kuvaka musimba hazvirevi kuti zvinangwa zvakafanana. Simba yekurovedza zvinoshandiswa zvinonyanya kushandiswa neuromuscular system, asi kuvaka musisi (kuvaka muviri) chinangwa chekuvaka masimba makuru kuburikidza nekugadzirisa musiseri cell physiology.
Kunyange zvazvo hukuru hwemasumbu ehukuru uye huwandu hukuru hwepanyama hunogona kupa simba rinoshandiswa, kuwedzerwa kwehutano hwemagariro kunotungamirirwa mune dzimwe nzira dzakasiyana.
Pasi apa, uchaona kuti zvinangwa zvekushanda nekudzidziswa kwakakodzera zvinoshandiswa sei kune umwe neumwe mugumisiro-musungo kana simba.
Nzira yekuvaka Muscle uye Simba Rinodzidzisa zvakasiyana sei muShoko
Kuvakirwa kwematokisi kurwisa hypertrophy yemashuga-mutsara unowana huwandu hukuru. Zvimwe zvepfuma zvinogona kunge zviri kuwedzera mumvura mumasero emasumbu (sarcoplasmic hypertrophy) panzvimbo yekuita mamwe mutsva fiber.
Strength training inotarisira kuwedzera simba rinoshanda remasumbu. Inotarisa kukura kweyeuromuscular pamwe chete nekuvandudzirwa kwechikwata che 11a mushuga. Mukuwedzera, simba rekudzidzisa rinotarisa myofibrillar (musero fiber thread), uye kudzidzisa masumbu pane sarcoplasmic (cell cell cytoplasm) kukurudzira-izvo zvisingatauri kuti hakuna kukwidziridzwa kwekusimudza kana kudzidzira kuisa pfungwa.
Chimwe chiitiko chekusiyana kwakasiyana kwevanhu vanoita zvinogona kuonekwa mukudzidzira kwekukurumidza kana kutsungirira.
Kudzidzisa kwekukurumidza, kushambadza, somuenzaniso, kunomira zvakasimba-kutinhira, rudzi rwe 2 muscle fibers dzinokura masimba ehurumende kuti aite simba rinoputika, asi kudzidzisa kutsungirira kunovaka simba (mitochondria) inopa simba kwenguva refu kutsungirira zviitiko. Iwe unogona kudzidzisa nenzira iyo inokura imwe yezvinhu izvi zvemagetsi kunyange zvazvo mumwe nomumwe wedu ari mukuru kana kuti asingagoni kudyidzana ne-predominance ye fiber type.
Mirayiridzo
Kuvaka muviri kunoshandisa nzira dzekudzidzisa dzinoita kuti huturu hwemasimba huwedzere, huri pasi apa:
- Chirongwa chekudya kwakakwana chinotsigira muviri wekugadzirisa mafuta uye mapuroteni akakwana kuvaka musumbu.
- Kufambira mberi kunowedzera kune zvakakosha kuti huwandu hwemasikirwe ekubatwa uye huwandu huwedzere, izvo zvinoreva kuti kuchinja kwehuwandu hwekudzidzira chirongwa chirongwa chemusimba hypertrophy chichave chakanakisisa pakuwedzerwa musuru kupfuura nguva.
- Nokuda kwechidiki uye vari pakati pevanhu, zvinokurudzirwa kuti kutakura kwakanyatsoshandiswa kushandiswe (70-85% ye1 RM) ye 8-12 kudzokorora pamusana wegadziriro imwe chete kusvika katatu pamusangano.
- Nokuda kwekufambisa mberi, zvinokurudzirwa kuti kutakurwa kwema 70-100% ye1 RM kushandiswa kwekudzoka 1-12 kwegadziriro yezvikamu zvitatu kusvika kune zvitanhatu kuburikidza nekuvhidzira nenzira yakatarwa yakadai zvokuti vazhinji vedzidzo vanozvipira kune 6- 12 RM uye zvishoma zvidzidzo zvakazvipira kuna 1-6 RM kutakura. "
- Zvinokurudzirwa kuti mutevedzeri wevari pakati pevanhu vanodzidzisa nemitoro inowirirana ne 60-70% ye1 RM yezvekudzoka 8-12.
- Vanhu vakagadziridzwa purogiramu yekudzidzira mitoro ye 80-100% ye1 RM kusvika 1-6 inogadzirisa kuti kuwedzere masimba emasimba.
Iwe unogona kuona kuti mumitemo iyi inobva kune avo vakagadzwa neAmerican College of Sports Medicine, kuti kurovedzwa kwakafanana nechevice kusvika pakati, kuvandudza simba guru uye musimba.
Asi vadzidzisi vanofambira vanowanzowedzera kudzokorora uye kuderedza masero ekugadzira muviri, uye zviyereso zvakakwirira uye kudzokorora kuduku kwekudzidziswa simba.
Kune vamwe vatambi vechivaraidzo uye vadzidzisi vezvoutano, kukodzera kwakakosha kwesimba uye kudzidziswa kwemasisita kuchava yakakosha zvikuru. Zvisinei, iwe unofanirwa kunge uchida kunyatsoziva, zvakakosha kuti uzive nzira yekusiyanisa muzvidzidzo zvako zvekuita basa apo iwe unosvika pakudzikidzwa kwemahombekidzi ekudzidzira hutano hwemamiriro ezvinhu.
Pasinei nokuti iwe unodzidzisa simba kana musuru, kana kusanganiswa, unofanirwa kuzvipira kune maitiro ekufananidzira uye zvirongwa zvepurogiramu kuti ubudirire kubudirira.
Sources:
Nicholas Rates, Brent Alvar, Tammy K. Evetoch Terry J. Housh, W. Ben Kibler, William J. Kraemer, N. Travis Triplett. Kufambira Mberi Mumiririri Mukudzidzira Kurwisana Kwevanhu Vakwegura. Mishonga & Sayenzi muMutambo & Kuvhidzira: March 2009, Bhuku 41, Nyaya 3, peji 687-708.