Chilichonse Chimene Muyenera Kudziwa Pazomwe Zikuchedwa- komanso Zothamanga Kwambiri

Zamkati

• Zoyambira za Muscle Fibers
• Pang'ono Pang'ono = Kupirira
• Kuthamanga Mofulumira = Sprints
• Kodi Ndi Chiyani Chimatsimikizira Kuti Ndi Ma fiber Angati Omwe Ali Pang'onopang'ono komanso Othamanga Kwambiri?
• Momwe Mungaphunzitsire Mitambo Yonse Yaminyewa
• Kodi Kuphunzitsa Mitundu Yanu Yamtundu Wamtundu Ndikofunika?
• Onaninso za

Dzifunseni kuti mwina othamanga ena, monga Megan Rapinoe, katswiri wampira kapena Tia-Clair Toomey, amasewera bwanji? Gawo la yankho likhoza kukhala mu ulusi wawo waminyewa. Makamaka, chiŵerengero pakati pa ulusi wawo wolumikizana mwachangu ndi ulusi wolimbitsa pang'onopang'ono.

Mwinamwake mudamvapo za kuchepa kwa msanga, koma kodi mumadziwa kuti ndi chiyani? Pansipa, chilichonse chomwe muyenera kudziwa za ulusi wa minofu, kuphatikiza momwe angathandizire othamanga ena kutukula thupi lawo kawiri ndipo ena amayendetsa ma marathoni ochepera maola awiri, komanso ngati muyenera kuphunzitsa ndi ulusi wa minofu yanu kapena ayi.

Zoyambira za Muscle Fibers

Konzekerani kubwerera ku sukulu yanu yasekondale ya biology. Minofu yamafupa ndi minofu yolumikizidwa ndi mafupa ndi minyewa yomwe mumayendetsa ndikulumikiza-mosiyana ndi minofu yanu musatero kulamulira, monga mtima wanu ndi matumbo. Zimapangidwa ndi mitolo ya ulusi waminyewa wotchedwa myocyte. Zimavomerezedwa kuti mitolo yonse ya minofu imatha kugawidwa m'magulu awiri: pang'onopang'ono (aka type I) ndi fast-twitch (aka mtundu II).

Zindikirani kuti ulusi wa minofu ulipo pamlingo wapamwamba kwambiri. Mwachitsanzo, simungayang'ane minofu ya biceps ndikuti, ndiko kuthamanga (kapena pang'onopang'ono) minofu yothamanga. M'malo mwake, "minofu iliyonse imakhala ndi ulusi wothamanga kwambiri komanso ulusi woyenda pang'onopang'ono," akutero Kate Ligler wophunzitsidwa ndi MINDBODY. (Chiŵerengero chenichenicho chimadalira zinthu monga majini ndi maphunziro a maphunziro, koma tidzafika mtsogolomu).

Kusiyana kwakukulu pakati pa ulusi wapang'onopang'ono komanso wothamanga kwambiri ndi 1) "kuthamanga" kwawo ndi 2) mphamvu zomwe amagwiritsa ntchito:

• Kuthamanga kwa Twitch:"Kuthamanga kwa minyewa kumatanthauza momwe minofu imagwirira ntchito mwachangu, kapena kugwedezeka, ikalimbikitsidwa," akutero mphunzitsi wothamanga Ian Elwood, MA, ATC, CSCS, CF-1, woyambitsa Mission MVNT, malo ophunzitsira ovulala komanso ophunzitsira ku Okinawa, Japan. .
• Mphamvu zamagetsi: Pali zida zochepa zamagetsi zomwe zimaseweredwa mthupi lanu mukamachita masewera olimbitsa thupi. Mwakutero, dongosolo la aerobic limapanga mphamvu pogwiritsa ntchito mpweya ndipo dongosolo la anaerobic limapanga mphamvu popanda mpweya uliwonse. Dongosolo la aerobic limafuna kuti magazi aziyenda kuti atenge mpweya kupita ku minofu yogwira ntchito kuti apange mphamvu, zomwe zimatenga nthawi pang'ono-kuzipanga mphamvu zomwe zimagwiritsidwa ntchito pochita masewera olimbitsa thupi ochepa kapena ochepa. Pakadali pano, dongosolo la anaerobic limatenga mphamvu yocheperako yomwe imasungidwa mu mnofu wanu-ndikupangitsa kuti ichitike mwachangu, koma osagwiritsa ntchito ngati gwero lazitali kwa nthawi yayitali. (Onani zambiri: Kodi pali kusiyana kotani pakati pa masewera olimbitsa thupi a Aerobic ndi Anaerobic?).

Pang'ono Pang'ono = Kupirira

Mutha kuwona kuti ulusi wopepuka pang'onopang'ono ndi Cardio Kings. Nthawi zina amatchedwa "ulusi wofiira" chifukwa amakhala ndi mitsempha yambiri yamagazi, ndiwothandiza kwambiri kugwiritsa ntchito mpweya kuti apange mphamvu kwa nthawi yayitali.

Mitambo yoluka pang'onopang'ono (mumayerekezera!) Pang'onopang'ono kuposa ulusi wopindika mwachangu, koma imatha kuyaka mobwerezabwereza kwa nthawi yayitali musanatuluke. Elwood anati: “Satopa.

Zingwe zolimbitsa pang'onopang'ono zimagwiritsidwa ntchito makamaka pochita zolimbitsa thupi komanso / kapena kupirira. Ganizirani izi:

• Mpikisano

• Masamba osambira

• Triathlon

• Kuyenda galu

"Izi ndizo ulusi wa minofu yomwe thupi lanu limayang'ana koyamba, pantchito iliyonse," akutero dokotala wa chiropractic Allen Conrad, D.C., C.S.C.S. wa Montgomery County Chiropractic Center ku Pennsylvania. Koma ngati ntchito yomwe mukuchita ikufuna mphamvu zochulukirapo kuposa ulusi wopepuka womwe umatha kupanga, thupi limagwiritsa ntchito ulusi wolimba m'malo mwake, kapena kuwonjezera.

Kuthamanga Mofulumira = Sprints

Chifukwa thupi limagwiritsa ntchito ulusi waminyewa yolimba ikafunika kugwiritsa ntchito mphamvu zowonjezera, mutha kuyitanitsa ma Power Queens awa. Nchiyani chimawapangitsa kukhala amphamvu kwambiri? Elwood anati: "Zingwe zake zimakhala zolimba komanso zazikulu kuposa ulusi wopepuka pang'onopang'ono," akutero Elwood.

Mwambiri, "Zingwe zolumikizira mwachangu zimagwiritsa ntchito mpweya wocheperako kapena ayi, zimatulutsa mphamvu mwachangu kwambiri, ndipo zimatopa mosavuta," akutero. Koma kuti mumvetse bwino ulusi wamtunduwu, muyenera kudziwa kuti pali mitundu iwiri ya ulusi wamtundu wofulumira: mtundu wa IIa ndi mtundu IIb.

Mtundu wa IIa (omwe nthawi zina umatchedwa intermediate, transition, kapena moderate) ulusi wa minofu ndi mwana wachikondi wa mitundu iwiri ya ulusi wa minofu (Mtundu Woyamba ndi IIb). Minofu imeneyi imatha kupanga mphamvu ndi mpweya (aerobic) kapena popanda oxygen (anaerobic).

Izi ndi ulusi wa minofu yomwe timagwiritsa ntchito posachedwa, koma zochitika zowopsa monga:

• CrossFit WOD Fran (gawo lalikulu la ma dumbbell omwe amakoka ndi kukoka)

• Kuthamanga kwa 400m

• Wobwerera kumbuyo wa 5x5

Chifukwa lactic acid ndi zowonongeka za dongosolo la anaerobic (lomwe ulusi wa minofuwu ukhoza kugwiritsira ntchito mphamvu), kugwiritsira ntchito ulusi wa minyewa iyi kungapangitse kumva kupweteka kwambiri kwa lactic acid kumangirira mu minofu-pamene minofu yanu ikuyaka. ndikumva ngati sangachitenso rep wina. (Zokhudzana: Momwe Mungakulitsire Chigawo Chanu cha Lactic Acid).

Mtundu IIb (womwe nthawi zina umatchedwa Mtundu IIx kapena ulusi woyera, chifukwa chosowa mitsempha yamagazi) amathanso kutchedwa ulusi wofulumira kwambiri. Elwood akuti: "Zingwe za minofuzi zimathamanga kwambiri." Sikuti ndi "amphamvu" kuposa ulusi woyenda pang'onopang'ono, amatha kupanga mphamvu zambiri chifukwa amalumikizana mwachangu komanso pafupipafupi, akufotokoza Ligler.

Amawotchera kokha ndi njira ya anaerobic, amatopanso mwachangu kwambiri. Ndiye, ndi ntchito zotani zomwe zimafunikira ulusi wa minyewa iyi?

• 1 rep max kufa

• 100m mzere

• 50yd nsi

Mukaphunzitsidwa (ndipo tikhala nazo zambiri pansipa), ulusi wa Type IIb amadziwika chifukwa chokula kukula kwa minofu ndi tanthauzo. (Zogwirizana: Chifukwa Chomwe Anthu Ena Amakhala Ndi Nthawi Yosavuta Yoyendetsa Matupi Awo).

Kodi Ndi Chiyani Chimatsimikizira Kuti Ndi Ma fiber Angati Omwe Ali Pang'onopang'ono komanso Othamanga Kwambiri?

Apanso, minofu iliyonse imakhala ndi mtundu uliwonse wa minofu. Kafukufuku akuwonetsa kuti chiŵerengero chenichenicho ndi penapake kutsimikiziridwa ndi majini (ndipo, zowona zoseketsa: Pali mayeso ena a DNA ochokera ku 23andMe, Helix, ndi FitnessGenes omwe angakuwonetseni ngati muli ndi chibadwa chofuna kukhala ndi ulusi wothamanga kwambiri kapena wothamanga pang'onopang'ono poyesa chinachake chotchedwa jini yanu ya ACTN3) . Koma "magwiridwe antchito ndikusankha kwanu masewera ndi zochitika zitha kupanga kusiyana kwakukulu," atero a Steve Stonehouse, ophunzitsa anthu pa NASM, mphunzitsi wovomerezeka wa USATF, komanso director of education for STRIDE, studio yoyendetsera nyumba.

Anthu osaphunzitsidwa, osagwira ntchito amakhala ndi kusakanikirana kwa 50-50 kwa ulusi wopepuka komanso wofulumira, malinga ndi Ligler. Komabe, othamanga opangira mphamvu (othamanga, Olimpiki Olowa m'malo) amakhala ndi 70% mwachangu (Mtundu II), ndipo othamanga opirira (othamanga, ma triathletes) awonetsedwa kuti ali ndi 70-80% pang'onopang'ono ( lembani I), akutero.

Pakhoza kukhala kusiyana kwakukulu mumitundu yama fiber mkati mwa wothamanga yemweyo! "Pakhala pali kusiyana pakati pamiyeso yamtundu wa fiber pakati pamiyendo yayikulu komanso yopanda mphamvu mwa othamanga," akutero Elwood, zomwe ndi umboni woti ulusi wamtunduwu umasinthasintha kutengera momwe amaphunzitsira, akutero. Wokongola, ayi?

Nayi chinthu ichi: simutaya kapena kupeza ulusi wa minofu, chimodzimodzi. M'malo mwake, panthawi ya maphunziro a marathon, zina mwa minofu yanu yothamanga kwambiri imatha kusinthika kukhala ulusi woyenda pang'onopang'ono kuti muthandizire zoyeserera zanu. Popanda kulowa kwambiri namsongole, izi zikhoza kuchitika chifukwa "mitsempha yathu ya minofu imakhala yosakanizidwa, zomwe zikutanthauza kuti akhoza kupita njira iliyonse," anatero Elwood. "Sikuti kusintha kwenikweni kwamtundu wa ulusi koma kusuntha kochokera ku ulusi wosakanizidwawu kupita m'magulu atatuwo." Chifukwa chake, ngati mutatha maphunziro othamanga mumatha kuyenda mtunda wautali kuti mukaphunzitse ma boot boot, ulusi wosakanizidwa uwo umatha kubwerera mukamayambira ngati mutayamba kuphunzira ndi ma plyometric, mwachitsanzo.

Ndichikhulupiriro chofala kuti zaka zimathandiza kwambiri pakusokonekera kwa minofu, koma sizowona. Mukamakula, mumatha kuchepa pang'ono kuposa zingwe zolimbitsa thupi, koma Ligler akuti ndichifukwa choti anthu samakhala ndi nthawi yochulukirapo akamakulira, chifukwa chake kuyeserera kwawo kumalimbikitsa thupi kusintha zina mwa ulusi wolimbitsa mwamphamvu kuti ukhale wosachedwa. (Zokhudzana: Momwe Masewero Anu Amasewera Ayenera Kusintha Mukamakula) .

ICYWW: Kafukufuku wokhudzana ndi kuwonongeka kwa minyewa yamtundu wanthawi yayitali ndi kugonana ndi ochepa, koma zomwe zili kunja uko zikusonyeza kuti azimayi ali ndi zotchinga zocheperako kuposa amuna. Komabe, Ligler amanenanso kuti kusiyana kwa magwiridwe antchito pakati pa abambo ndi amai kumafikira pakusiyana kwa mahomoni, ayi kusiyana kwa chiŵerengero cha minofu-fiber.

Momwe Mungaphunzitsire Mitambo Yonse Yaminyewa

Monga lamulo la chala chachikulu, Conrad akunena zochepetsetsa, zolimbitsa thupi zolimbitsa thupi (barre, Pilates, misasa ya boot), komanso kutsika kwambiri, kuphunzitsidwa kwamtima kwa nthawi yaitali (kuthamanga, kupalasa njinga, kupalasa, kupalasa njinga, kusambira, ndi zina zotero. .) Ikuyang'ana minofu yanu yolimbitsa pang'onopang'ono. Ndipo maphunziro apamwamba kwambiri, olemera kwambiri, otsika kubwereza mphamvu (CrossFit, powerlifting, weightlifting) ndi maphunziro apamwamba kwambiri, afupiafupi a cardio ndi mphamvu (plyometrics, track sprints, kupalasa nthawi) zidzalozera ulusi wanu wothamanga kwambiri. .

Chifukwa chake, kuphatikiza zolimbitsa thupi zosiyanasiyana komanso zolimbitsa thupi muulamuliro wanu wophunzitsira ndi njira imodzi yolimbana ndi ulusi wamtundu uliwonse, akutero.

Kodi Kuphunzitsa Mitundu Yanu Yamtundu Wamtundu Ndikofunika?

Apa ndi pomwe zimakhala zovuta: Pamene inu angathe phunzitsani ndi ulusi wanu weniweni wa minofu m'malingaliro, akatswiri samatsimikiza kuti kuyang'ana pamtundu wa minofu ndikofunikira.

Pamapeto pake, "ulusi umangochita zomwe akufunikira kuti upangitse kuchita bwino pantchito iliyonse yomwe ukuchita," akutero a Elwood. "Cholinga chanu chiyenera kukhala chophunzitsira thanzi lanu kapena kulimbitsa thupi kapena masewera, ndikukhulupirira kuti minofu yanu idzasintha momwe ikufunikira kuti ikuthandizeni kufika kumeneko." Ngati cholinga chanu ndi kukhala wathanzi, muyenera kuphatikiza kuphatikiza mphamvu ndi Cardio, akuwonjezera. (Onani: Apa pali Momwe Sabata Yoyeserera Yoyeserera Imawonekera)

Chifukwa chake, kodi kuganizira za ulusi wa minofu yanu kungathandize #seriousathletes kukwaniritsa zolinga zawo? Mwina. Koma kodi ndizofunikira kwa anthu ambiri? Mwina ayi. Komabe, kudziwa zambiri za thupi ndi momwe limasinthira sichinthu choyipa.

Onaninso za