Ukuchofoza Okusheshayo, Ukuchofoza Okuncane, Noma Kuphakathi?
Isisipha samathambo omuntu sakhiwa kakhulu ngezinhlobo ezimbili ze-fibre fiber: i-fiber ebomvu ne-fiber emhlophe. Izintambo ezibomvu (uhlobo 1) nazo ziyaziwa njengezintambo ezihamba kancane, futhi ezimhlophe (uhlobo lwama-2) zibizwa ngokuthi i-fast-twitch fibers. Amafayili amhlophe, okusheshayo angabuye aphulwe abe izinhlobo ezimbili-2A no-2B. I-2A fibres ihlala phakathi kwezintambo ezibomvu eziphuthumayo kanye nezintambo ezimhlophe zokuziliba ezi-2B.
Uhlobo lwe-Fiber lucacisa, ngokuyinhloko, umsebenzi wezemidlalo ongase ufaneleke kakhulu, ukhumbula ukuthi imisebenzi eminingi idinga izici zombili izinhlobo ze-fiber. Abantu banezinhlanganisela zombili izinhlobo zezintambo, kodwa enye ingase ibe yiningi. Ngokwesibonelo, i- sprinter ye- Olimpiki ingase ibe ne-80% esheshayo, imicu emhlophe, kanye nokuhleleka kwe- marathoner . Uhlobo lwe-Fiber type lungase futhi lucacise ngezinga elithile ikhono lakho lokuphakamisa izisindo ezinzima ngesivinini namandla.
Amaqiniso Ngama-Muscle
- Imisipha ikhona njengama-3 izinhlobo: imisipha yomzimba, imisipha ebushelelekile, kanye nesisipha somzimba. Imisipha ye-squelet is target of training and training training. Umswakama omsindo wenza imithwalo yegazi nezitho ezithile.
- Imisipha ye-squelette yenza cishe u-45% wesisindo somzimba esiphelele.
- Umswakama wezinhlanzi ufaka emathanjeni amabili bese uwela umhlanganiso phakathi kwabo.
- Ama-muscle amangqamuzana anesigxili futhi azinama-cylindrical shape futhi abizwa ngokuthi ama-fibers. Amangqamuzana omzimba namafayili afana.
- Imisipha ingenza isivumelwano futhi ifinyelele, ngaleyo ndlela idale amandla okudonsa amathambo kanye nezinamathiselo emathanjeni (amathoni nemigqa)
- Imisipha yizitho, okusho ukuthi banezinhlobo ezingaphezu kweyodwa zezicubu. Isisulu sinezicubu ezinamahloni nezicucu (fascia).
- Imisipha nayo ihlanganisa imithwalo yegazi nemisipha.
- Izinzwa zenza imiyalezo evela ohlelweni lwezinzwa ezisemkhatsini kuze kube yimisipha, okudala ukuchotshozwa. Imikhumbi yegazi inikeza izakhi kanye namandla okudinga ukuhamba nokukhipha imfucuza.
- I-motor unit iqukethe i-neuron ye-motor (isisindo cell) kanye ne-fibre muscle elawulayo. Amayunithi emoto ngokuvamile akhulunywa maqondana nokusebenza kwemisipha ekuqeqesheni isisindo.
Uhlobo lwe-Fiber nokuqeqeshwa kokuphikisa
Amafayili okusheshayo afisa imisebenzi yejubane nemisebenzi efana ne-sprints nokuphonsa imicimbi ethatha imizuzu emashumi nje kuphela. Amafayili amancane aphansi awakhuthaza ukukhuthazela abancintisana njengabashayeli bezintambo. Ukuba nemicu yokuguquguquka njengendlela yokugcina i-2A okusheshayo nokulinganiselayo kungakusiza abagijimi bebanga eliphakathi lapho isivinini nokukhuthazela kusebenza khona.
Uma uphakamisa izisindo, izinsimbi ezimbili ze-2B zikusiza ukuba uphakamise ngamandla ngamandla amakhulu. 2B, amafayili okusheshayo axosha amandla okuqhuma lapho enza i-1RM noma amasethi okuphindaphindiwe, okuphindaphindiwe. Thayipha u-1, amafayili okuhamba kancane ahambisana nokuqeqeshwa komzimba , isibonelo, amasethi we-20-30 okuphindaphindiwe.
Ingabe izinhlobo zefiber zingaguqulwa? Impendulo emfushane cha, ayikwazi. Noma kunjalo, ungase ukwazi "ukuqeqesha" amafayili onalo uhlobo oluthile.
Isibonelo, uma unama-fibre angu-70% amancane kanye nama-fibre okusheshayo angama-30, kunobunye ubufakazi bokuthi ukuqeqeshwa okunzima, ngo-5-8 RM njengesibonelo, kuzokwenzakala ukuthuthukisa ubukhulu besigaba esiphambene nesibalo se-30% sohlobo lwe-2B, uma hhayi inombolo. I-reverse ingase ibe yeqiniso. Isibonelo, i-twitcher esheshayo esheshayo, i-sprinter, ingakwazi ukugcizelela imicu yakhe encane ngokugijima njalo ihora noma ngaphezulu ukuze ukuncintisana emidlalweni emide noma ngokusetha ngenombolo ephezulu ye-reps ejimini. Ukuqeqeshwa kwesisindo somzimba ogcwele njalo ku-10-15 reps ngayinye ngayinye kungenzeka ukuthi uthinte uhlobo lwakho 2A izinsimbi eziphakathi.
Ngokufingqa, uma u-gym rat, ukubusiswa ngezimhlophe, amafayili okusheshayo (2B no-2A) cishe uzokunika umkhawulo wokuphakamisa kwisisindo esiphelele sakhuphuka. Uma uhamba kancane, thayipha imicu e-1 kakhulu, ungase unganqobi umncintiswano wokuphakamisa nganoma yisiphi isikhathi maduzane, nakuba kungekho sizathu sokuthi kungani ungafanele ukwazi ukukhululeka kakhulu.