Yonke into eyaziwayo malunga neFibers zeMisipha eziCothayo kunye nokukhawuleza

Umxholo

• Iziseko zeeFayibha zeMuscle
• Slow Twitch = Ukunyamezela
• I-Fast Twitch = I-Sprints
• Yintoni emisela ukuba zingaphi iiFayibha zeMuscle ezicothayo nezikhawulezayo umntu anazo?
• Uziqeqesha njani zonke iiFayibha zezihlunu
• Ngaba Uqeqesho kwiintlobo zakho zeFayibha yezihlunu zibalulekile?
• Uphengululo lwe

Ukhe uzibuze ukuba ezinye iimbaleki-ezinje ngebhola ekhatywayo u-Megan Rapinoe okanye u-Tia-Clair Toomey we-CrossFit-baqhuba njani ngendlela abenza ngayo? Inxalenye yempendulo inokuba ilele kwimicu yezihlunu. Ngokukodwa ngakumbi, umlinganiselo phakathi kwemicu yabo ekhawulezayo yezihlunu kunye nemicu ecothayo.

Mhlawumbi ukhe weva ngokuhamba kancinci kunye nokukhawuleza kwemisipha yefayibha, kodwa ngaba uyazi ukuba ziyintoni na? Ngezantsi, yonke into omele uyazi malunga nemicu yemisipha, kubandakanywa nendlela abanokunceda ngayo abanye abagijimi ukuba baphakamise kabini ubunzima bomzimba wabo kwaye abanye baqhube i-marathons yeeyure ezimbini, nokuba ngaba ufanele uqeqeshe okanye ungabikho ukuqeqesha nge-muscle fibers engqondweni.

Iziseko zeeFayibha zeMuscle

Lungiselela ukubuyela umva kwinqanaba lakho lebhayoloji yesikolo esiphakamileyo. Izihlunu zamathambo zezihlunu eziqhotyoshelwe emathanjeni nakwiimisipha olawula kunye nekhontrakthi-ngokuchasene nesihlunu sakho musa ukulawula, njengentliziyo kunye namathumbu akho. Zenziwe ziinyanda zemicu yemisipha ebizwa ngokuba zii-myocyte. Yamkelwa ngokubanzi ukuba yonke imixokelelwane yefayibha yemisipha inokwaphulwa iye kwelinye lala macandelo mabini: ukucothisa (uhlobo lwe-aka) kunye nokukhawuleza (uhlobo lwe-aka II).

Qonda ukuba imicu yemisipha ikho kwinqanaba elincinci elincinci. Umzekelo, ngekhe ujonge imisipha ye-biceps kwaye uthi, kukukhawuleza (okanye ukucotha) kwemisipha. Endaweni yoko, "zonke izihlunu zinemicu yemisipha ekhawulezayo kunye nezinye iintambo ezicothayo," utshilo uKate Ligler ongumqeqeshi oqinisekisiweyo we-MINDBODY. (Umlinganiselo ochanekileyo uxhomekeke kwizinto ezifana nofuzo kunye nolawulo loqeqesho, kodwa siya kufika kuloo nto kamva).

Umahluko ophambili phakathi kokucotha kunye nokukhawuleza kwemisipha yezihlunu 1) "isantya sokutshixa" kunye ne-2) yeyiphi inkqubo yamandla abayisebenzisayo:

• Isantya seTwitch:"Isantya seTwitch sibhekisa kwindlela ezikhawulezisa ngayo izivumelwano zemisipha, okanye ukujijeka, xa kukhuthazwa," utshilo umqeqeshi weembaleki u-Ian Elwood, MA, ATC, CSCS, CF-1, umseki weMission MVNT, indawo yokulimala kunye nendawo yokuqeqesha e-Okinawa, eJapan. .
• Iinkqubo zamandla: Kukho iinkqubo ezimbalwa zamandla eziphambili ezidlalayo emzimbeni wakho xa usenza umthambo. Ngokufanelekileyo, inkqubo ye-aerobic ivelisa amandla kusetyenziswa ioksijini kwaye inkqubo ye-anaerobic ivelisa amandla ngaphandle kweoksijini ekhoyo. Inkqubo ye-aerobic ifuna ukuhamba kwegazi ukuhambisa ioksijini kwimisipha esebenzayo ukwenza amandla, okuthatha ixesha elincinci-ukuyenza ukuba ibe yindlela yamandla ekhethwayo yokwenza umthambo ophantsi okanye ophakathi. Okwangoku, inkqubo ye-anaerobic itsala kumthamo omncinci wamandla ogcinwe kanye kwimisipha yakho- ukuyenza ukuba ikhawuleze, kodwa ingasebenzi njengomthombo wamandla ixesha elide. (Bona ngakumbi: Nguwuphi umahluko phakathi kwe-Aerobic kunye ne-Anaerobic Exercise?).

Slow Twitch = Ukunyamezela

Unokucinga ukuba imicu yemisipha ecothayo ibe yiCardio Kings. Ngamanye amaxesha kuthiwa "yimicu ebomvu" kuba iqulethe imithambo yegazi engaphezulu, ziyasebenza ngendlela emangalisayo ekusebenziseni ioksijini ukuvelisa amandla ixesha elide.

Iintsinga zezihlunu ezicothayo ziyavutha (uqikelele ukuba!) Kancinci kunemicu ekhawulezayo, kodwa inokutshisa ngokuphindaphindiweyo ixesha elide phambi kokuphuma. "Bayadinwa," utsho uElwood.

Imicu yezihlunu ezicothayo zisetyenziswa ikakhulu ukwenza umthambo wokuqina osezantsi kunye/okanye ukunyamezela. Cinga:

• Umdyarho weembaleki

• Iingalo zokuqubha

• I-Triathlon

• Ukuhamba nenja

"Ngokwenene le yimicu yemisipha umzimba wakho oguqukela kuyo kuqala, kuwo nawuphi na umsebenzi," utshilo ugqirha we-chiropractic u-Allen Conrad, D.C., C.S.C.S. yeMontgomery County Chiropractic Centre ePennsylvania. Kodwa ukuba umsebenzi owenzayo ufuna amandla ngakumbi kunemicu yokuhamba kancinci iyakwazi ukuvelisa, umzimba uya kuqesha imicu yemisipha ekhawulezayo endaweni yoko, okanye ukongeza.

I-Fast Twitch = I-Sprints

Kungenxa yokuba umzimba ubiza imicu yemisipha ekhawulezayo xa ifuna ukufaka amandla ongezelelweyo, usenokulibiza igama la mandla eeQueens. Yintoni ebenza babe namandla ngakumbi? U-Elwood uthi: "Imicu yemisipha ngokwayo iyajiya kwaye inkulu kuneentsinga zemisipha ezicothayo."

Ngokuqhelekileyo, "Iintambo ze-muscle ezikhawulezayo zisebenzisa i-oksijini encinci okanye zingabikho, zivelisa amandla ngokukhawuleza, kwaye zikhawuleza," utsho. Kodwa ukuze uluqonde kakuhle olu hlobo lweentsinga zemisipha, kuya kufuneka wazi ukuba kukho iindidi ezimbini zeentsinga zemisipha ezikhawulezayo: uhlobo IIa kunye nohlobo IIb.

Uhlobo lwe-IIa (ngamanye amaxesha lubizwa ngokuba luphakathi, utshintsho, okanye luphakathi) i-muscle fibers yi-lovechild yezinye iindidi ezimbini ze-muscle fibers (Udidi I kunye ne-IIb). Ezi fiber zemisipha zinokuvelisa amandla ngeoksijini (i-aerobic) okanye ngaphandle kweoksijini ekhoyo (anaerobic).

Le yimicu yemisipha esiyisebenzisela i-short-ish, kodwa imisebenzi yokuqhushumba efana:

• I-CrossFit WOD Fran (i-superset yeedumbbell thrusters kunye ne-tsall-ups)

• I-sprint engama-400m

• I-5x5 i-squat ngasemva

Ngenxa yokuba i-lactic acid yinkunkuma yenkqubo ye-anaerobic (eya kuthi le micu ye-muscle isebenzise amandla), ukuqesha le micu ye-muscle kunokubangela ukuba imvakalelo ebuhlungu-kakuhle ye-lactic acid yakhelwe kwiimisipha-xa izihlunu zakho zivutha. kwaye baziva ngathi abanakuyenza enye impendulo. (Idibeneyo: Ungayiphucula njani i-Lactic Acid Threshold).

Uhlobo lwe-IIb (ngamanye amaxesha lubizwa ngokuba luhlobo IIx okanye imicu emhlophe, ngenxa yokunqongophala kwemithambo yegazi) kunokubizwa ngokuba yimicu yemisipha ekhawulezayo. U-Elwood uthi: "Le micu yezihlunu yeyona inesantya esikhawulezayo sokuncipha." Abanyanzelekanga ukuba "bomelele" kunemicu yemisipha ecothayo, bayakwazi ukuvelisa amandla amaninzi kuba banesivumelwano ngokukhawuleza kwaye rhoqo, uyacacisa uLigler.

Zikhuthazwa ngokukodwa yindlela ye-anaerobic, zikwadinwa ngokukhawuleza. Ke loluphi uhlobo lwemisebenzi ebiza kwezi fayibha zemisipha?

• I-1 rep max yokufa

• 100m umqolo

• 50yd umgca

Xa siqeqeshiwe (kwaye sizakufumana okungakumbi koku kungezantsi), iiFibre ze-IIb zaziwa ngokwandisa ubungakanani bemisipha kunye nenkcazo. (Idibeneyo: Kutheni abanye abantu banexesha elilula lokuxhamla imisipha yabo).

Yintoni emisela ukuba zingaphi iiFayibha zeMuscle ezicothayo nezikhawulezayo umntu anazo?

Kwakhona, zonke izihlunu zinolunye uhlobo ngalunye lwefiber yemisipha. Uphando lubonisa ukuba umlinganiselo ochanekileyo ngandlela thile kugqitywe yimfuza (kwaye, inyaniso eyolisayo: Kukho ezinye iimvavanyo ze-DNA ezivela kwi-23andMe, i-Helix, kunye ne-FitnessGenes ezinokubonisa ukuba ulungele ukuba ne-fibers ye-muscle ekhawulezayo okanye ecothayo ngokuvavanya into ebizwa ngokuba yi-ACTN3 gene yakho) . Kodwa "inqanaba lomsebenzi kunye nokukhetha kwakho imidlalo kunye nemisebenzi kungenza umahluko omkhulu," utshilo uSteve Stonehouse, umqeqeshi oqinisekisiweyo weNASM, umqeqeshi oqeqeshiweyo wase-USATF, kunye nomphathi wezemfundo we-STRIDE, istudiyo sokuqhuba sangaphakathi.

Abantu abangaqeqeshwanga, abangasebenziyo ngokuqhelekileyo banomxube we-50-50 wemicu yemisipha ecothayo kwaye ekhawulezayo, ngokutsho kweLigler. Nangona kunjalo, iimbaleki ezisekwe kumandla (i-sprinters, i-Olimpiki Lifters) zihlala zineepesenti ezingama-70 ezikhawulezayo (Uhlobo II), kunye neembaleki zonyamezelo (iimbaleki, iitrathletes) ziye zaboniswa ukuba zingaphezulu kweepesenti ezingama-70-80 zokuhamba kancinci ( Chwetheza i), utshilo.

Kunokubakho umahluko omkhulu kwiindidi zefayibha yemisipha kwimbaleki efanayo! "Kukho umahluko obhaliweyo kuhlobo lwefayibha phakathi kwamalungu alawulayo kunye nalawo angawonangayo kwimbaleki," utshilo u-Elwood, obubungqina bokuba i-muscle-fibers iqhelana nendlela abaqeqeshwe ngayo, utshilo. Intle kakhulu, hayi?

Nantsi into: awusoze ulahlekelwe okanye ufumane imicu yemisipha, ngokuchanekileyo. Endaweni yokuba uqeqesho lwe-marathon, ezinye zeemisipha zemisipha ezikhawulezayo zingaguqukela kwimicu yemisipha ecothayo ukuxhasa iinzame zakho zoqeqesho. Ngaphandle kokungena kakhulu phakathi kokhula, oku kunokwenzeka ngenxa yokuba "eminye yemicu yemisipha yethu yimicu yemisipha ehlanganisiweyo, okuthetha ukuba banokuhamba nangayiphi na indlela, utshilo u-Elwood. "Ayisiyonto itshintshileyo kuhlobo lwefayibha kodwa ngaphezulu kokutshintsha ukusuka kule micu ye-hybrid ukuya kwezo ndidi ziphambili." Ke, ukuba emva koqeqesho lwemarathon ulahla iimayile zakho kwiiklasi zenkampu ye-boot, ezo ntambo ze-hybridi zinokutshintshela umva kwi-twitch ekhawulezayo ukuba uqala uqeqesho nge-plyometrics, umzekelo.

Yinkolelo eqhelekileyo yokuba ubudala budlala indima enkulu ekonakaleni kwemisipha, kodwa ayiyonyani leyo. Njengoko usiya ukhula, uya kuba nokucotha kancinci kunemicu yemisipha ekhawulezayo, kodwa uLigler uthi kungenxa yokuba abantu badla ngokuchitha ixesha elincinci lokuphakamisa njengoko besiya bekhula, ngoko ke iinzame zabo zoqeqesho zikhuthaza umzimba ukuba uguqule ezinye ukukhawulezisa ukudibanisa imicu yemisipha kwizinto ezicothayo. (Izinto eziNxulumeneyo: Indlela yakho yokuSebenza kufuneka itshintshe njengoko usiya ukhula) .

I-ICYWW: Uphando malunga nokuqhekeka kwefayibha yemisipha ngesondo kunqunyelwe, kodwa yintoni ephandle ebonisa ukuba abasetyhini banemicu yemisipha ecothayo kunamadoda. Nangona kunjalo, uLigler uphawula ukuba umahluko ekusebenzeni komthambo phakathi kwamadoda nabasetyhini behla kwiyantlukwano yehomoni, hayi Umahluko kwimilinganiselo yemisipha-yefayibha.

Uziqeqesha njani zonke iiFayibha zezihlunu

Njengomthetho wesithupha, uConrad uthi ubunzima obuphantsi, uqeqesho oluphindaphindiweyo lokuqina (ibarre, i-Pilates, ezinye iinkampu zeebhutsi), kunye namandla asezantsi, ixesha elide loqeqesho lwentliziyo (ukubaleka, ukukhwela ibhayisikile, ukubheqa, ukubetha ibhayisekile, ukuqubha, njl. .) Iya kujolisa kwimisipha yakho yemisipha ecothayo. Kwaye ukuphakama okuphezulu, ubunzima obunzima, ubunzima bokuphindaphinda ukuqeqeshwa (i-CrossFit, i-powerlifting, i-weightlifting) kunye ne-high-intensity, i-cardio-short-mfupi kunye noqeqesho lwamandla (i-plyometrics, i-track sprints, i-rvals) iya kujolisa ngokukhawuleza .

Ke, kubandakanya amandla ohlukeneyo kunye nokuzivocavoca i-aerobic kulawulo lwakho loqeqesho yenye yeendlela zokujolisa kuzo zonke iintlobo zemicu yemisipha, utshilo.

Ngaba Uqeqesho kwiintlobo zakho zeFayibha yezihlunu zibalulekile?

Apha kulapho iya isiba nzima: Ngelixa wena unako qeqesha kunye nemicu yakho yezihlunu ezithile engqondweni, iingcali aziqinisekanga ukuba ukugxila kuhlobo lwefiber yezihlunu kuyimfuneko.

Ekugqibeleni, "imicu yenza nje oko ikudingayo ukuze ikwenze usebenze ngakumbi kulo naluphi na uqeqesho olwenzileyo," utshilo u-Elwood. "Injongo yakho kufuneka ibe kukuqeqesha impilo yakho ethile okanye ukufaneleka okanye injongo yezemidlalo, kwaye uthembele ukuba iintambo zakho zemisipha ziya kulungelelanisa njengoko zifuna ukukunceda ukuba ufike khona." Ukuba ukuphuculwa kwempilo jikelele kuyinjongo yakho, kufuneka udibanise umxube wamandla kunye ne-cardio, uyongezelela. (Jonga: Nantsi le Veki ilinganisiweyo ngokugqibeleleyo yokuSebenza ijongeka kanjani)

Ke, ngaba ukucinga ngemicu yakho yemisipha kunokunceda #seriousathletes ukuhlangabezana neenjongo zabo? Mhlawumbi. Kodwa ngaba kuyimfuneko kubantu abaninzi? Mhlawumbi akunjalo. Nangona kunjalo, ukwazi ngakumbi ngomzimba kunye nendlela oziqhelanisa ngayo akukaze kube yinto embi.

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