Masayendisiti Ari Kugadzira Chaicho "Piritsi Rekushandisa"

Zvemukati

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Varairidzi, varairidzi, uye vezvekudya vanofarira kuti "hakuna mashiripiti piritsi rekubudirira" kana zvasvika pakupwanya yako uremu-kurasikirwa kana kugwinya zvibodzwa. Uye ivo vakarurama-asi chete ikozvino.

Tsvakurudzo itsva inoratidza kuti kudzvinyirirwa kweimwe puroteni, myostatin, zvose zvinowedzera tsandanyama uye zvinotungamirira kukuvandudzwa kukuru kwehutano hwemwoyo neitsvo (kunyanya mumakonzo!), Maererano neongororo yakaitwa pamusangano weAmerican Physiological Society's 2017 Experimental Biology. Nei iri iri hombe: Zvinoreva kuti sainzi idanho rimwe padhuze nekugadzira chaiyo mashiripiti ekurovedza piritsi (kune kuvhiringidzika kwevanodzidzisa kwese kwese).

Myostatin ine basa nekuti ine simba rine simba pakugona kwako kuvaka tsandanyama. Vanhu vane myostatin yakawanda vane zvishoma mhasuru, uye vanhu vane myostatin shoma vane zvimwe mhasuru. (ICYMI, iyo yakanyanya kuonda mhasuru yaunayo, iyo yakawanda cals yaunopisa, kunyange pakuzorora.) Kutsvakurudza kunoratidza kuti vanhu vakafutisa vanobudisa myostatin yakawanda, zvichiita kuti zvive zvakaoma kushandisa uye kuvaka tsandanyama, vachivanamatira mumhando yekufutisa kudzika pasi. maererano nevatsvakurudzi. (Asi izvi hazvireve kuti havafanire kufamba, chero kurovedza muviri zvachose kuri nani pane kusabata muviri.)

Muchidzidzo ichi, vaongorori vakagadzira mhando ina dzakasiyana dzemakonzo: mbeva dzakaonda uye dzakafuta imwe neimwe ine mitezo isina kugadzirwa yemostatin, uye mbeva dzakaonda uye dzakafuta dzisina kuburitsa chero myostatin. Idzo mbeva dzakaonda nedzakafutisa dzaisakwanisa kuburitsa protein dzakawedzera tsandanyama, kunyangwe mbeva dzakafuta dzakaramba dzakafuta. Nekudaro, mbeva dzakakora dzakaratidzawo moyo uye metabolic hutano mamaki aive ari padivi neao akaonda uye aive nani pane mbeva dzakafutisa dzine myostatin yakawanda. Saka kunyangwe iwo mazinga emafuta avo asina kuchinja, vaive nemhasuru yakawanda pasi mafuta uye haana kuratidza zvimwe zvikuru ngozi zvinhu kuva kufutisa. (Hongu, kuva "wakakora asi wakakwana" kune hutano chaizvo.)

Kubata simba rei myostatin kwakakosha pane kungopfuura kuonda. Izvi zvakawanikwa zvinoratidza kuti kuvhara mapuroteni kunogona kuve nzira inoshanda yekutsvagisa yakachengeteka yemoyo masosi yekuve neakawandisa mhasuru yemhasuru (pasina kunyatso kuivaka kunzvimbo yekurovedza muviri), uye kudzivirira kana kutodzosera kumashure (!!) kufutisa kuchinja kune metabolism yako, itsvo, uye basa remwoyo. (Kutaura nezvekuchinja, waiziva here kuti HIIT ndiyo yekupedzisira Workout yekurwisa kukwegura?)

Zviripachena, kuburitsa piritsi nemabhenefiti aya hakuzokupei * zvese * izvo zvaunowana kubva pachikamu cheziya chairo. Izvo hazvizowedzere kuchinjika kwako kana zen nzira iyo yoga inoita, kukupa iwe wakanaka mumhanyi wepamusoro, kana kukusiya iwe neiyo pfungwa yekugonesa iwe yaunenge uine mushure mekusimudzira. Iwe une chokwadi segehena yaisakwanisa kungopuritsa mamwe mapiritsi uye kutarisira kuzokwanisa kumhanya nhangemutange. Myostatin inogona kukubatsira kuvaka mhasuru, asi kurovedza iyo mhasuru chinhu chose chakazara. Nekudaro, hongu, kutora mukana weiyo nyowani nyowani simba imba kuburikidza neimwe mhando yekuwedzera inogona kuwedzera yako Workout mhedzisiro uye kubatsira kuwana vakafutisa vanhu kusimuka nekufamba, asi hazvizombofi zvakatsiva yakanaka yechinyakare-yechinyakare yakaoma basa.

Kutowedzera chikonzero chekusvika kumitambo yekurovedza muviri: Unogona kupinda mumashiripiti emyostatin pasina kumirira piritsi rinoputsa. Zvidzidzo zvinoratidza kuti kupikisa uye aerobic kurovedza muviri kunogona kukonzera kuderera kukuru kwemyostatin mune skeletal muscle. # SorryNotSorry-myostatin zviri pamutemo kubva pane yako runyorwa rwezvikonzero zvekusvetuka jimu nhasi.

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