Kurumidza Kutsva, Chirevo Chishoma, kana Pakati Pakati?
Skeletal muscle inogadzirwa zvikuru nemhando mbiri dzemasikironi fiber: red fiber uye white fiber. Tsvuku tsvuku (rudzi rwa1) inozivikanwawo sechet-twitch fibers, uye nyeupe (rudzi rwechipiri) inonzi "fast-twitch fibers". Muchena, mashizha matsva anogonawo kuputsika mumhando mbiri-2A uye 2B. 2Bibhii zvinogara pakati pezvishoma zviduku zvakatsvuka uye tsvina yakagadzirwa 2B yakachena.
Fiber type inofanotaura, pamwero mukuru, basa remitambo raunogona kunyatsokodzera, uchifunga kuti mabasa mazhinji anoda zvido zvezvinhu zvose zviri fiber. Vanhu vane kusanganiswa kwemarudzi ose ehutanda, asi imwe inogona kukunda. Mumwe mupiritsi weOlymicic, somuenzaniso, angave akaenzana ne80% nekukurumidza-kutema, mavara machena, uye marathoner akanaka. Fiber type propensity inogonawo kutarisa pamwero wako unokwanisa kukwidza masero akaremara nekukurumidza nesimba.
Chokwadi Pamusoro peMusumbu
- Tsvina iripo semhando mitatu: mutsara wemwoyo, kusvibiswa kwemisumbu, uye masaga. Skeletal muscle ndiyo chinangwa chemasimba uye chimiro chekudzidziswa. Smooth muscle inoita mitsipa yeropa uye dzimwe nhengo.
- Skeletal muscle inoita inenge 45% yehuwandu hwehutatu hwehuviri.
- Skeletal muscle inonamatira pamapfupa maviri nemapapiro mubatanidzwa pakati pavo.
- Masero emasumbu anogadziriswa uye anogadziriswa muchimiro uye anonzi fibers. Masero emasumbu nemafuta zvinowirirana.
- Misungo inogona kubvumirana uye inopfupisa, nokudaro kusika simba rinokonzera pamapfupa uye zvibatanidzwa kumapfupa (tendons uye ligaments)
- Masumbu zviri nhengo, zvinoreva kuti vane marudzi akawanda emhando yezviviri. Tsvina ine musuru uye fibrous connective tishu (fascia).
- Misumbu inosanganisirawo midzi yeropa uye nerve.
- Mutsipa unogadzira mharidzo kubva kubva pakati penheyo system kusvika kumusana, zvichiita kuti zvipfeke. Mishonga yeropa inopa mishonga uye simba rinodiwa kuti rifambe uye kubvisa zvinodhaka.
- Rimwe motokari inosanganisira motori neuron (nerve cell) uye mashupiti emasumbu ayo anotonga. Motokari diki inowanzotaridzirwa maererano nehutachiona huchiita mukudzidziswa kwehuremu.
Fiber Types uye Kudzidzira Kushora
Kutsanya-tsvina tsvina kunobatsira mafambiro uye simba semabasa seprints uye kukanda zviitiko zvinotora makumi masere mashoma pazhinji. Slow-twitch fibers inobatsira kutsungirira makwikwi se marathoners uye triathletes. Kuva nedzimwe shanduko dzakagadziriswa sezvinoenderana nekunyatsokurumidza nekutsungirira kwemaviri 2A fiber inogona kubatsira kune vari pakati nepakati varimhanya umo kukurumidza uye kutsungirira kunobatsira.
Kana uchisimudza zvigadziko, 2B fiber inobatsira iwe kusimudza doro nesimba guru. 2B, fikisi dzinotsvaga dzinotyisa simba rinoputika paunenge uchiita 1RM kana masero ekuderera, kudzokorora zvakanyanya. Ita 1, slow-twitch fibers yakanyatsokodzera mushure kutsungirira kurovedza , semuenzaniso, masheji 20-30 okudzokorora.
Ko fiber inogona kuchinjwa here? Mhinduro shoma ndeyekuti, havagone. Zvisinei, iwe unogona kukwanisa "kudzidzisa" michina yaunayo yemhando yakasiyana.
Semuenzaniso, kana iwe uine mashoma makumi masere kubva muzana uye makumi matatu kubva muzana fiber, pane humwe humwe uchapupu hwokuti kudzidzisa kunorema, pa5-8 RM semuenzaniso, zvinongodzokorora kukura kwechikamu chemuchinjikwa we 30% yepeji 2B fiber, kana kwete nhamba. Izvozvo zvinogona zvakare kuva zvechokwadi. Semuenzaniso, anonyanya kutsanya-twitcher, sprinter, angakwanisa kusimbisa futi dzake dzinononoka nekumhanya nguva dzose kweawa imwe kana kupfuura kuitira kukwikwidzana mumadzinza akareba kana kuti nekuisa nehuwandu hwezvinyorwa zvekurovedza. Nguva dzose kudzidzisa muviri kuwedzera muviri murefu 10-15 reps pamusana wegadziriro inogona kunge yakagunzva yako 2A mapakati mukati.
Mukupfupisa, kana iwe uri gym guru, uchikomborerwa nemuchena, zvakasimba fiber (2B uye 2A) zvichida kukupa muganhu wokusimudza muhomwe yega yega yakasimudzwa. Kana iwe uchinonoka, faira 1 michina zvikuru, iwe haungakundi kukwikwidzana kusimudzira chero nguva pfupi, kunyange pasina chikonzero nei usingafaniri kukwanisa kuwedzera zvakanyanya.