Ukuqeqeshwa kwamandla, nokwakhiwa komzimba noma ukwakha imisipha akudingeki kube nomgomo ofanayo. Ukuqeqeshwa kwamandla kuhloswe ngokuyinhloko ohlelweni lwe-neuromuscular, ngenkathi isakhiwo semisipha (ukwakha umzimba) sihlose ukwakha imisipha emikhulu ngokusebenzisa ukuguqula umzimba we-muscle cell physiology.
Nakuba ubukhulu be-muscle mass nobukhulu bomzimba obukhulu bungase buhlinze amandla, ukuthuthukiswa kwezinhlelo zezinto eziphilayo kuqondiswa ngendlela ehlukile.
Ngezansi, uzobona ukuthi imigomo yokusebenza kanye nezindlela ezifanele zokuqeqeshwa kusebenza kanjani kumphumela ngamunye-umsizi noma amandla.
Indlela Ukwakhiwa Kwama-Muscle Namandla Okuqeqesha Ngayo Emaqenjini Emisipha
Ukwakhiwa kwe-muscle kuhloswe ukuxhunywa komzimba we-muscle tissue-isisindo esithola ubungako bonke. Eminye inzuzo ingase ibe ukwanda kwamanzi emiseleni yamasipha (i-sarcoplasmic hypertrophy) kunokwenza imishanguzo entsha ye-muscle fiber.
Ukuqeqeshwa kwamandla kuhloswe ukwandisa ikhono lokusebenza kwemisipha. Ihlose ukuthuthukiswa kwe-neuromuscular ngokubambisana nokuthuthukiswa kohlobo lwama-fibre muscle. Ukwengeza, ukuqeqeshwa kwamandla kugxile emicimbini ye-myofibrillar (imisipha yezintambo ze-muscle), nokuqeqesha imisipha ku-sarcoplasmic (cell cytoplasm) ukuthuthukiswa-okusho ukuthi akukho ukuthuthukiswa kwe-crossover noma ukugxila kokuqeqeshwa.
Esinye isibonelo sokwehlukana kwemigomo yokusebenza komuntu singabonakala ekuqeqesheni isivinini noma ukukhuthazela.
Ukuqeqeshwa okusheshayo, ukuphambuka, isibonelo, kugcizelela okusheshayo, ukuthayipha ama-muscle fibers okuthuthukisa ama-energy okwenza amandla okuqhuma, kanti ukuqeqeshwa ukukhuthazela kwakha izinhlelo zamandla (i-mitochondria) ezinikezela amandla imicimbi yokukhuthazela ende. Ungakwazi ukuqeqesha ngendlela eyenza noma iyiphi yalezi zinhlelo zezamandla ngisho noma ngamunye wethu enesipiliyoni esine-predominance of fiber uhlobo.
Imihlahlandlela
Ukuqeqeshwa kwemisipha / ukuvuselelwa komzimba
Ukwakhiwa komzimba kusebenzisa izinqubo zokuqeqesha ezithuthukisa usayizi we-muscle, njengalezo ezingezansi:
- Uhlelo olulinganiselayo lokudla okunomsoco olweseka ukugcinwa kwamafutha omzimba omncane kanye namaprotheni anele ukwakha imisipha.
- Kudingeka ukukhululeka okuqhubekayo ukuze kusetshenziswe ama-muscle fiber ukukhishwa kanye nosayizi ukwanda, okusho ukuthi ukuguqulwa kwesimiso sokuqeqesha isisindo somzimba we-muscle hypertrophy kuyozuzisa kakhulu ukukhulisa imisipha ngokuhamba kwesikhathi.
- Kubantu abasesidlangalaleni nabangaphakathi, kunconywa ukuthi ukulayisha okulinganiselwe kusetshenziswe (70-85% ka-1 RM) ngokuphindaphindiwe kuka-8-12 ngesethi ngayinye yokusetha eyodwa kuya kwezi-3 ngomsebenzi ngamunye.
- Ukuze uqeqeshe phambili, kunconywa ukuthi ibanga lokulayishwa lika-70-100% lika-1 RM lisetshenziselwe ukuphindaphinda okungu-1-12 ngesethi ngayinye yezinethi ezintathu kuya kweziyisithupha ngokuzivocavoca ngalunye ngendlela enokuthi isikhathi eside ukuqeqeshwa kuzinikezelwe ku-6- 12 RM nokuqeqeshwa okuncane okunikezelwe ku-1-6 RM ukulayisha. "
- Kunconywa ukuthi umshayeli kubantu abaphakathi baqeqesha ngemithwalo ehambelana no 60-70% ka-1 RM ngezinombolo ezingu-8-12.
- Ukuqeqeshwa komjikelezo womuntu ngamunye okuthuthukisiwe kwemithwalo ye-80-100% ye-1 RM ye-1-6 isetha ukukhulisa amandla emisipha.
Ungabona ukuthi kule mihlahlandlela isekelwe kulabo abasungulwe yi-American College of Sports Medicine, ukuthi ukuqeqeshwa kufana nesikhombisa kuya kwesisemkhatsini, ukuthuthukisa amandla ayisisekelo nemisipha.
Kodwa abaqeqeshwe abaqhubekile bathambekele ekuphindaphindiwe okuphindaphindiwe nokunciphisa izisindo zokwakha umzimba, nezisindo eziphakeme nokuphindaphinda okumbalwa kokuqeqeshwa kwamandla.
Kwabaningi abagijimi bezokuzilibazisa nabaqeqeshi bempilo, ukuhlanganiswa kwamandla okufanele nokuqeqesha imisipha kuyoba usizo kakhulu. Kodwa-ke, uma udinga ukwenza ngokukhethekile, kufanelekile ukwazi indlela yokuzihlukanisa emiphakathini yakho yokuzivocavoca uma ufinyelela izinga lokuqeqeshwa kwesisindo esiphakathi.
Kungakhathaliseki ukuthi uqeqesha amandla noma imisipha, noma inhlanganisela, udinga ukuzibophezela ekuzivocavoceni okufanele kanye nezinhlelo zohlelo ukuze uphumelele.
Imithombo:
UNicolas Rates, uBrent Alvar, uTammy K. Evetoch uTerry J. Housh, W. Ben Kibler, uWilliam J. Kraemer, uN. Travis Triplett. Amamodeli Wokuthuthukiswa Ekuqeqesheni Ukuphikisa Abadala Abaphilile. Imithi & Isayensi Yezemidlalo Nokuzivocavoca: Mashi 2009, Umqulu 41, Issue 3, iphepule 687-708.