Zvese Zvekuziva Nezve Kunonoka- uye Kukurumidza-Twitch Muscle Fibers

Zvemukati

• Iyo Basics yeMhasuru Fibers
• Slow Twitch = Kutsungirira
• Fast Twitch = Sprints
• Chii Chinosarudza Kuti Vangani Vanononoka uye Vanokurumidza Twitch Muscle Fibers Mumwe Munhu Ane?
• Maitiro Ekudzidzisa Ese Muscle Fibers
• Ko Kudzidziswa KweMhasuru Yako Fiber Mhando Kune Basa here?
• Ongororo ye

Unombozvibvunza kuti vamwe vatambi - vakaita senhabvu nyeredzi-nyeredzi Megan Rapinoe kana ChampFit champ Tia-Clair Toomey - vanoita sei zvavanoita? Chikamu chemhinduro chinogona kunge chiri mumhasuru yavo yemhasuru. Kunyanya zvakanyanya, iyo muyero uripakati peyavo inokurumidza-twitch mhasuru tambo uye inononoka-kupwanya muswe tambo.

Iwe ungangove wakanzwa nezve inononoka- uye nekukurumidza-kuruka tambo yemhasuru, asi iwe unonyatso kuziva zvavari? Pazasi, zvese zvaunofanirwa kuziva nezve mhasuru fibers, kusanganisira mabatiro avangaite vamwe vatambi kusimudza huremuviri hwehuremu hwavo uye vamwe kumhanya maawa-maviri emaawa marathoni, uye kana uchifanira kudzidzisa nemhasuru yako yemhashu mupfungwa.

Iyo Basics yeMhasuru Fibers

Gadzirira flashback kune yako epamusoro chikoro biology kirasi. Skeletal muscles imhasuru dzakasungirirwa pamapfupa nematendon aunodzora nekubatirana-kusiyana nemhasuru iwe. usadaro kudzora, semwoyo wako uye ura. Izvo zvakagadzirwa nemisumbu yemhasuru tambo inonzi myocyte. Zvinowanzogamuchirwa kuti masumbu ese emhasuru fiber anogona kuputswa kuita chimwe chezvikamu zviviri: kunonoka-twitch (aka type I) uye nekukurumidza-twitch (aka type II).

Nzwisisa kuti tambo dzemhasuru dziripo padanho repamusoro soro. Semuenzaniso, iwe haugone kutarisa kune biceps mhasuru uye woti, ndiko kukurumidza (kana kunonoka) kusvetuka mhasuru. Asi, "mhasuru yega yega ine mhasuru inokasira-mhanya uye imwe inononoka-kusvetuka tsandanyama," anodaro Kate Ligler mudzidzisi akasimbiswa ane MINDBODY. (Chiyero chaicho chinoenderana nezvinhu zvakaita semajini uye hutongi hwekudzidzisa, asi tichazosvika pane izvozvo gare gare).

Musiyano mukuru uripo pakati pekudzikama- uye nekukurumidza-kuruka tsinga dzemhasuru ndeye 1) yavo "twitch kumhanya" uye 2) iyo simba sisitimu yavanoshandisa:

• Twitch kumhanya:"Twitch kumhanya zvinoreva kukurumidza kuita mhasuru fiber zvibvumirano, kana kumonyoroka, kana zvasimudzwa," anodaro murairidzi wemitambo Ian Elwood, MA, ATC, CSCS, CF-1, muvambi weMission MVNT, nzvimbo yekukuvara nekukuvara nzvimbo muOkinawa, Japan .
• Energy masisitimu: Pane mashoma mashoma masisitimu esimba ari kutamba mumuviri wako paunenge uchirovedza muviri. Sezvineiwo, iyo aerobic system inogadzira simba nekushandiswa kweokisijeni uye iyo anaerobic system inogadzira simba pasina chero oxygen iripo. Iyo aerobic system inoda kuyerera kweropa kuti itakure okisijeni kumisungo inoshanda kuti igadzire simba, izvo zvinotora nguva shoma-ichiita iyo yakasarudzika simba rekuita rezasi- kana mwero-simba rekuita. Zvichakadaro, iyo anaerobic system inokwevera kubva padiki simba rakachengetwa mumhasuru yako-ichiita kuti ikurumidze, asi isingashande sesimba renguva refu. (Ona zvimwe: Ndeupi mutsauko Pakati peAerobic neAnaerobic Exercise?).

Slow Twitch = Kutsungirira

Iwe unogona kufunga inononoka-kupindika tsandanyama tambo kuva Cardio Madzimambo. Dzimwe nguva dzinodaidzwa kuti "tsvuku tsvuku" nekuti iine tsinga zhinji dzeropa, dzinoshanda zvine mutsindo pakushandisa okisijeni kuburitsa simba kwenguva yakareba chaizvo.

Slow-twitch muscle fibers fire (iwe wakazvifungidzira!) zvishoma nezvishoma kupfuura kukurumidza-twitch fibers, asi inogona kupfutidza kakawanda kwenguva yakareba isati yabuda. "Havagone kuneta," anodaro Elwood.

Slow-twitch muscle fibers inonyanya kushandiswa kudzikisa-kusimba uye / kana kutsungirira maekisesaizi. Funga:

• Marathon

• Kushambira pamakumbo

• Triathlon

• Kufamba imbwa

"Iyi ndiyo chaiyo tambo yemhasuru iyo muviri wako unotendeukira pakutanga, kune chero chiitiko," anodaro chiropractic chiremba Allen Conrad, D.C., C.S.C.S. yeMontgomery County Chiropractic Center muPennsylvania. Asi kana chiitiko chauri kuita chinoda simba rakawanda kudarika chinononoka-kushanduka tambo dzakakwanisa kuburitsa, muviri unozotora iyo inokurumidza-twitch mhasuru tambo panzvimbo, kana kuwedzera.

Fast Twitch = Sprints

Nekuti muviri unoshevedza yako yekumhanyisa-twitch mhasuru tambo kana ichida kuisa rimwe simba, unogona kudaidza aya Power Power. Chii chinoita kuti vave nesimba? "Tsinga dzemhasuru pachadzo dzakakora uye dzakakura pane dzinononoka-kushanduka tsinga dzemhasuru," anodaro Elwood.

Kazhinji, "Fast-twitch muscle fibers inoshandisa oxygen shoma kana kuti haina, inogadzira simba nekukurumidza, uye inoneta," anodaro. Asi kuti unyatsonzwisisa mhando iyi yemhasuru, iwe unofanirwa kuziva kuti pane mhando mbiri dzekutsanya-twitch mhasuru fibers: mhando IIa uye mhando IIb.

Rudzi rwechipiri IIa (dzimwe nguva runonzi rwepakati, shanduko, kana zvine mwero) mhasuru tambo ndiyo rudo yeimwe mhando mbiri dzemhasuru tambo (Type I uye IIb). Idzi tsinga dzemhasuru dzinogona kuburitsa simba ne oxygen (aerobic) kana isina oxygen iripo (anaerobic).

Aya ndiwo mafivha emhasuru atinoshandisa kupfupi-ish, asi zviitiko zvinoputika senge:

• CrossFit WOD Fran (superset ye dumbbell thrusters uye inodhonza-ups)

• 400m kumhanya

• A 5x5 back squat

Nekuti iyo lactic acid inongova tsvina yezvinhu zveanaerobic system (iyo ino shandiswa nemhasuru iyi kuti ishandise simba), kuunganidza idzi mhasuru tambo kunogona kukonzera kukuvara-kwakanaka-kwakanaka kweiyo lactic acid inovaka mumhasuru-apo tsandanyama dzako dziri kutsva uye vanzwe kunge havagone kuita imwe rep. (Related: Maitiro eKuvandudza Yako Lactic Acid Threshold).

Type IIb (dzimwe nguva inonzi Type IIx kana chena fibers, nekuda kwekushaikwa kwetsinga dzeropa) inogonawo kunzi inokurumidza-twitch muscles fibers. “Idzi tsandanyama fiber dzinenge dziine kukurumidza kusimba,” anodaro Elwood. Ivo havana hazvo "kusimba" pane kunonoka-kushinyira tsandanyama tambo, vanongokwanisa kugadzira simba rakawanda nekuti vanobvumirana nekukurumidza uye kazhinji, anotsanangura Ligler.

Yakasimudzwa chete neanaerobic nzira, ivo zvakare vaneta nekukurumidza. Saka, ndedzipi mhando dzezviitiko zvinoshevedza pane idzi mhasuru fiber?

• 1 rep max kufa

• 100m mutsara

• 50yd dash

Kana tadzidziswa (uye isu tichawana zvakawanda mune izvi pazasi), Type IIb fibers inozivikanwa nekuwedzera saizi yemhasuru uye tsananguro. (Yakabatana: Nei Vamwe Vanhu Vane Nguva Yakareruka Toning Misungo Yavo).

Chii Chinosarudza Kuti Vangani Vanononoka uye Vanokurumidza Twitch Muscle Fibers Mumwe Munhu Ane?

Zvekare, mhasuru yega yega ine imwe yemhando yega yega yemhasuru fiber. Tsvagiridzo inoratidza kuti reshiyo chaiyo ndeye zvimwe zvinotemerwa nemajini (uye, chokwadi chinonakidza: Kune dzimwe bvunzo dzeDNA kubva ku23andMe, Helix, uye FitnessGenes izvo zvinogona kukuratidza kana iwe uine genetically predisposed kuva neakawanda kukurumidza- kana kunonoka-twitch-twitch muscle fibers nekuyedza chimwe chinhu chinonzi ACTN3 gene rako) . Asi "danho rekuita uye sarudzo yako yemitambo nezviitwa zvinogona kuita mutsauko mukuru," anodaro Steve Stonehouse, NASM-yakasimbiswa mudzidzisi wega, USATF-yakasimbiswa murairidzi wekumhanya, uye director wezvedzidzo weSTRIDE, studio inomhanya yemukati.

Vasina kudzidziswa, vanhu vasina-kushanda vanowanzove ne50-50 musanganiswa weanononoka- uye anokurumidza-twitch muscle fibers, maererano naLigler. Nekudaro, vatambi vane simba-vanomhanya (sprinters, Olympic Lifters) vanowanzova nepamusoro pe70-percent yekukurumidza-twitch (Type II), uye vamhanyi vekutsungirira (marathoners, triathletes) vakaratidzirwa kuva nepamusoro pe70-80 muzana inononoka-twitch ( Type I), anodaro.

Panogona kutove nekusiyana kwakakura mumhasuru fiber mhando mukati memutambi mumwe chete! "Pakave nezvakanyorwa mutsauko mufiber type ratios pakati pevatambi vane masimba uye vasina masimba," anodaro Elwood, humbowo hwekuti mamhasuru-fibers anochinja zvichienderana nemadzidzisirwo avanoitwa, anodaro. Kunaka kupora, kwete?

Hechino chinhu: hausi kuzorasikirwa kana kuwana tsandanyama tambo, chaizvo. Asi, panguva yekudzidziswa kwemarathon, mamwe ako anokurumidza-twitch tsandanyama fiber anogona kushandura kunonoka-twitch tsandanyama fiber kutsigira kuedza kwako kudzidzisa. Pasina kupinda zvakanyanya mumasora, izvi zvinogona kuitika nokuti "dzimwe dzemhasuru dzedu dzinenge dzakasanganiswa tsandanyama fibers, zvinoreva kuti dzinogona kuenda neimwe nzira," anodaro Elwood. "Hakusi kuchinja chaiko kwemhando yefaibha asi kwakawanda kwekuchinja kubva pamafibheri aya muzvikamu zvitatu zvikuru." Saka, kana mushure mekudzidzira marathon iwe uchikanda mamaira ako kumakirasi emisasa yebhutsu, iwo mahybrid fibers anogona kudzoka kumashure nekukurumidza-twitch kana ukatanga kudzidziswa neplyometrics, semuenzaniso.

Iko kutenda kwakajairika kuti zera rinoita basa rakakura mukuparadza kwemhasuru fiber, asi izvo hazvisi zvechokwadi. Sezvo iwe paunenge uchikura, iwe unokwanisa kuve nekunonoka-kuruka pane kukurumidza-kuruka tsandanyama tambo, asi Ligler anoti imhaka yekuti vanhu vanoshandisa kushandisa shoma nguva kusimudza sezvavanokura, saka kwavo kudzidzisa kwekuedza kunokurudzira muviri kushandura imwe yeiyo kukurumidza-twitch tsandanyama fiber kuita dzinononoka. (Zvakaenderana: Maitiro Ako eKushanda Kwemafambiro Anofanira Kuchinja Paunenge Uchikura) .

ICYWW: Tsvagurudzo yemhasuru fiber kuputsika nebonde ishoma, asi zviri kunze uko zvinoratidza kuti vakadzi vane anononoka-kuhukura mhasuru tambo kupfuura varume. Nekudaro, Ligler anocherekedza kuti mutsauko mukuita kwemaitiro pakati pevarume nevakadzi unodzikira mukusiyana kwemahomoni, kwete tsandanyama-fiber ratio kusiyana.

Maitiro Ekudzidzisa Ese Muscle Fibers

Sekutonga kwechigunwe, Conrad anoti yakaderera-huremu, yakakwirira-yekudzokorora simba kudzidziswa (barre, Pilates, mamwe mabhoti misasa), uye kuderera-kusimba, kwenguva yakareba-yenguva yekurovedza mwoyo yemwoyo (kumhanya, bhasikoro, kukwasva, kurwisa bhasikoro, kushambira, nezvimwe, nezvimwewo). .) inonangana nemhasuru yako inononoka-inobata. Uye kukwirira-kusimba, kurema-huremu, kuderera-kudzokorora simba kudzidziswa (CrossFit, powerlifting, weightlifting) uye yakakwirira-yakasimba, ipfupi-yakareba cardio uye simba rekudzidziswa (plyometrics, track sprints, kukwasva nguva) ichanongedza yako kukurumidza-twitch muscle fibers. .

Nekudaro, kusanganisira akasiyana esimba uye maekisesaizi eroobhu muhutongi hwako hutongi ndiyo imwe nzira yekunangisa mhando dzese dzemhasuru, anodaro.

Ko Kudzidziswa KweMhasuru Yako Fiber Mhando Kune Basa here?

Apa ndipo pazvinonyengera: Paunenge iwe unokwanisa Dzidzisa neyako chaiyo yemhasuru fibers mupfungwa, nyanzvi hadzina kugutsikana kuti kutarisa kune mhasuru fiber mhando kunokosha.

Pakupedzisira, "tambo idzi dzinongoita zvadzinoda kuti dziite kuti ubudirire pane chero dzidziso yauri kuita," anodaro Elwood. "Chinangwa chako chinofanira kunge chiri chekudzidzisa hutano hwako chaihwo kana kusimba kana chinangwa chemutambo, uye kuvimba kuti mhasuru dzako fiber dzichachinja sezvadzinoda kukubatsira kuti usvike ikoko." Kana kuvandudzwa kwehutano hwese chiri chinangwa chako, iwe unofanirwa kunge uchibatanidza musanganiswa wesimba uye cardio, anowedzera. (Ona: Heino Izvo Zvakakwana Zvakaringana Vhiki reKushanda Kwakafanana)

Saka, kufunga nezve yako tsandanyama tambo kunogona kubatsira #seriousathletes kuzadzisa zvinangwa zvavo? Pamwe. Asi zvakakosha kune vanhu vazhinji here? Zvichida kwete. Zvakadaro, kuziva zvakawanda nezvemuviri uye kuti unochinja sei hachisi chinhu chakaipa.

Ongororo ye