Fast Twitch, Slow Twitch, los yog Nyob nruab nrab ntawm?
Cov leeg pob txha ntawm tib neeg tsim muaj feem ntau ntawm ob hom mob fiber: cov kua liab thiab cov xim dawb. Cov kab liab liab (hom 1) kuj raug hu ua qeeb-tw tw fibers, thiab dawb (hom 2) yog hu ua fast-twitch fibers. Dawb, ceev fibers kuj tuaj yeem tawg ua ob hom-2A thiab 2B. 2A fibers zaum ntawm cov qaub liab liab qeeb qeeb thiab qhov kawg 2B dawb fibers.
Yam khoom ua kom pom tseeb, ntau yam, qhov kev ua kislas uas koj yuav zoo tshaj plaws, uas yog muaj ntau yam kev ua haujlwm xav tau cov yam ntxwv ntawm ob hom fiber ntau. Tib neeg muaj ob hom fibers, tab sis ib qho yuav ua rau predominate. Ib tug Olympic sprinter , piv txwv li, tej zaum yuav muaj ze li ntawm 80% ceev-twitch, dawb fibres, thiab ib tug zoo marathoner tus rov qab. Fiber type propensity kuj yuav txiav txim rau qee qhov uas koj muaj peev xwm nqa nyhav hnyav nrog ceev thiab lub zog.
Cov Lus Tseeb Txog Cov Nqaij Ntawv
- Cov leeg muaj li 3 hom: mob leeg, cov nqaij ntshiv, thiab cov leeg pob txha. Skeletal leeg yog lub hom phiaj ntawm lub zog thiab kev cob qhia txias. Tus leeg nqaij ua rau cov hlab ntsha thiab qee yam kabmob.
- Skeletal leeg ua rau kwv yees li 45% ntawm tag nrho lub cev qhov hnyav.
- Skeletal nqaij txuas mus rau ob lub pob txha thiab sib tw ua ke sib koom ntawm lawv.
- Mob hlwb yog elongated thiab cylindrical nyob rau hauv cov duab thiab yog hu ua fibers. Mob hlwb thiab cov fibers yog synonymous.
- Cov leeg muaj peev xwm ua ntawv cog lus thiab ua kom luv, yog li tsim txoj kev tawm dag zog ntawm pob txha thiab cov ntawv txuas rau pob txha (tendons thiab ligaments)
- Cov nqaij ntshiv yog cov kabmob, uas txhais tau hais tias lawv muaj ntau dua ib hom ntaub so ntswg. Cov leeg muaj cov leeg nqaij thiab fibrous cov ntaub so ntswg (fascia).
- Cov leeg kuj tsim teeb hlab ntsha thiab hlab ntsha.
- Cov hlab ntsha txoj hauv kev los ntawm lub hauv paus ntawm lub paj hlwb kom mus txog rau cov leeg, ua rau kev mob nkeeg. Cov hlab ntsha tuaj yeem muab cov khoom noj thiab lub zog rau lub zog thiab tshem cov khoom pov tseg.
- Ib lub cav muaj lub cev muaj zog ntawm cov hlab ntsha paj hlwb (paj hlwb) thiab cov leeg nqaij ntawm nws cov leeg. Cov chav dej yog feem ntau tau hais los ntawm kev sib xyaw nrog cov leeg ua haujlwm hauv kev hnyav.
Fiber Ntau Hom thiab Kev Cob Qhia Ua Haujlwm
Lub vas nthiv-twitch fibers nyiam ceev ceev thiab lub hwj chim ua ub no zoo li sprints thiab cuam tshuam cov xwm txheej uas tsuas yog siv kaum ntawm vib nas this. Slow-twitch fibers nyiam fij siab endurance competitors nyiam marathoners thiab triathletes. Muaj qee qhov kev hloov cov fibers xws li mob ceev nrooj thiab mob nruab nrab ntawm ob lub cev 2A fibers yuav pab tau rau cov neeg khiav qhov nruab nrab qhov chaw khiav ceev thiab kev ruaj siab pab tau.
Thaum nqa tes taw hnyav, 2B fibers pab koj nyhav nrog lub hwj chim loj. 2B, yoojyim-twv fibers tsav lub hwj chim loj thaum ua 1RM los yog cov khoom ntawm cov qis, qhov hnyav hnyav. Hom 1, qeeb-twv qeeb qeeb muaj ntau haum rau cov kev sib raug zoo ntawm cov leeg mob , piv txwv li, ntawm 20-30 rov ua dua.
Puas muaj fiber ntau hom hloov dua siab tshiab? Cov lus teb luv yog tsis muaj, lawv ua tsis tau. Txawm li cas los xij, tej zaum koj yuav muaj peev xwm "cob qhia" cov fibers uas koj muaj ntawm hom qee yam.
Piv txwv li, yog tias koj muaj 70% qeeb fibers thiab 30% ceev fibers, muaj qee cov pov thawj uas kawm hnyav, ntawm 5-8 RM piv txwv, yuav ua raws li qhov sib npaug ntawm 30% ntawm hom 2B fibers, yog tias tsis yog tus naj npawb. Qhov rov qab ntawd kuj yog qhov tseeb. Piv txwv li, feem ntau ceev nrooj-twitcher, ib lub tshuab ua pa, muaj peev xwm hais txog nws cov qaub qeeb qeeb los ntawm kev ua haujlwm ib ntus los yog ntau dua kom thiaj li sib tw tau ntev hauv kev sib tw lossis los ntawm kev ua si nrog ntau dua cov reps hauv chav ua si. Kev ua haujlwm puv cev tsis tu ncua nyob rau ntawm 10-15 reps ib qhov teeb meem yuav ntaus koj hom 2A fais fab tuag.
Hauv kev xaus, yog tias koj yog ib tus nas zog, tau txais koob hmoov nrog dawb, yoojyim fibers (2B thiab 2A) yuav zaum muab rau koj ib tug lifting ntug hauv qhov hnyav tag nrho. Yog tias koj muaj qeeb, ntaus ntawv 1 fibers feem ntau, koj yuav tsis yeej kev sib tw txhua sij hawm ntev, tab sis tsis muaj laj thawj yog vim li cas koj yuav tsum tsis muaj peev xwm ua tau ntau yam.