Vim muaj ib co ua hauj lwm yuav mus nyob rau tib neeg tej nqaij ua hauj lwm?

Maximum tau nyob rau hauv loj hlob nqaij loj yuav tsuas yuav tau nyob rau hauv cov mob uas tag nrho cov ce, noj cov zaub mov thiab regimen yuav muaj tseeb, thiab xws li yog los ntawm tej yam kev txawj ntse. Yog li ntawd nws yog tsim nyog los nkag siab, vim muaj ib co ua hauj lwm mus ua hauj lwm ntawm tib neeg nqaij, thiab ua ntaub ntawv thov kev paub no nyob rau hauv xyaum.

Yog vim li cas ua tau nws?

Tam sim no, muaj ntau yam hais rau lo lus nug ntawm yog vim li cas nws yog tsim nyog los paub qhov nqaij ua hauj lwm vim muaj ib tug ua hauj lwm. Nws yog txaus los mus ua lub ce kom raug, qhia zoo thiab cov kev tshwm sim yuav tsum tau. Cia li raws li lawv hais ntau coaches thiab ncaws pob, tsis muaj zoo kev kawm yuav tsis outweigh nyob rau hauv qhov nqi koj tshuav malnutrition. Koj puas xav tau ib tug tshwm sim - zoo thiab noj txoj cai. Yog li ntawd paub, vim li cas ua hauj lwm rau cov nqaij ntshiv yog tsim nyog.

Yog hais tias ib tug neeg ncaws kab taub muaj ib tug to taub ntawm tsis tsuas yog lub correctness ntawm cov tua ntawm ib ce, tab sis tseem ua hauj lwm lawv nqaij, ces nws yuav muaj feem ntau yuav mus cuag ib tug zoo tshwm sim thiab txo cov feem pua ntawm cov ntau yam ntawm ntau yam kev raug mob thaum lub sij hawm txoj kev kawm. Raws li nyob rau hauv no, ib tug neeg muaj peev xwm tsim lawv tus kheej kev cob qhia txoj kev npaj, kev noj haus thiab so, uas yog ib tug loj ntxiv.

ATP - lub zog qhov twg los rau nqaij

Ib tug ntawm cov tseem ceeb tshaj plaws qhov chaw ntawm lub zog rau nqaij contraction ntawm tib neeg lub cev tsis yog lwm yam tshaj li cov adenosine triphosphate (phosphorus compound). Luv zog - adenosine triphosphate, tiam sis feem ntau ntau lub npe - ATP.

Thaum ATP cleavage tshwm sim, tus tsim yog nqa ADP (adenosine diphosphate), thiab lub zog yog tso tawm, hais txog 20-30 feem pua ntawm cov uas mus rau cov nqaij ua hauj lwm tw. Feem ntau (50-60 feem pua) yog hloov dua siab tshiab rau hauv tshav kub, thiab tus so ntawm lub zog yog siv rau cov metabolism hauv lub cev ntawm tus txiv neej. Yog li ntawd, ua hauj lwm tib neeg nqaij (nqaij contraction) yog nqa tawm siv phosphorus.

Stocks thiab rov qab los ntawm ATP nyob rau hauv lub cev

Direct ATP khw muag khoom noj nyob rau hauv cov nqaij fibers yog me me thiab yog li ntawd yuav tsum tau ib qhov rov qab los ntawm adenosine triphosphate. Rau xws li siv adenosine triphosphate qhov chaw ntawm "roj", raws li creatine phosphate (CRP), qabzib, nqaijrog thiab carbohydrates nyob rau hauv daim ntawv ntawm cov glycogen.

Nws yog ib nqi hmoog rau lub fact tias CRF yog lub tseem ceeb tshaj plaws qhov chaw ntawm lub zog thaum pib ntawm npag ua hauj lwm. Cleavage ntawm creatine phosphate tshwm sim tsis muaj kev koom tes los ntawm cov pa, li ntawd, nws reacts sai dua tus lwm yam.

Qhov uas koj yuav siv tau qhov zoo ntawm cov khoom no? Nyob rau hauv cov kev ua si, uas yuav tsum tau ib tug ntse ceev ua hauj lwm ntawm cov leeg. Tej kev ua ub no muaj xws li feem ntau hom ntawm weightlifting thiab lwm tus neeg.

glycolytic system

Yog hais tias cov nqaij ua ntev-lub sij hawm ua hauj lwm, ib qho kev pab kom tau lub zog yog glycolytic system. Nyob rau hauv cov ntaub ntawv no, lub chaw ua hauj lwm ntawm tib neeg nqaij yog ib tug tshwm sim ntawm lub neej puas carbohydrates, namely piam thaj thiab glycogen. Lub cev khw muag khoom cov tshuaj ncaj qha nyob rau hauv lub siab thiab nyob rau hauv cov nqaij fibers.

Ib tug txaus tus nqi ntawm glycogen txhawb siab endurance kis las. Qhov no feature yog ib tug tseem ceeb tshaj nyob rau hauv, piv txwv li, nyob deb running, cycling, ua luam dej thiab lwm yam zoo xws cov kev ua si.

Rau qhov zoo tshaj plaws kev tshwm sim, feem ntau ncaws pob ob peb teev ua ntej pib noj cov khoom noj uas muaj ib tug feem pua ntawm carbohydrates. Qhov no zaub mov yog qhov tseem ceeb ntawm cov qhov tsim nyog cov ntaub ntawv uas, raws li glycogen - ib tug carbohydrate.

Malnutrition - kev puas tsuaj rau ib tug neeg ncaws kab taub

Nws yog ib nqi hmoog rau lub fact tias muaj ntau cov neeg uas pib mus koom nyob rau hauv cov kev ua si ua ub no, ntseeg tau hais tias thaum lub sij hawm ib ce muaj zog tsis tau noj ntau npaum li cas, vim hais tias nws yuav ua tau kom ntev li ceeb thawj. Lawv xav tau ib tug zoo li daim duab, them zoo xim cev nqaij daim tawv kom muaj zog, tab sis siv tsawg zog los yog noj tsob nroj khoom noj. Tsuas yog xws li ib tug ua ke muab cov neeg pluag tau. Ib zaug ntxiv, yuav tsum tig mus rau rau lo lus nug ntawm seb, nyob rau cov nuj nqis ntawm ib co ntawm cov ua hauj lwm yuav mus nyob rau lub chaw ua hauj lwm ntawm tib neeg nqaij thiab tag nrho lub cev ua num zoo le ib tug tag nrho.

Ua ke nrog cov aforesaid tshua muab qhov chaw nyob rau hauv tib neeg lub cev kev siv uas yog tsim nyog rau lub neej. Cov tshua muaj xws li cov synthesis ntawm roj, protein, carbohydrates thiab lwm yam ntaub so ntswg thiab hlwb. Nyob rau hauv science, qhov no totality yog hu ua anabolism.

Thaum lub sij hawm cov kev ua si kev ua ub no tsis tau tsuas yog tsub kom tus nqi ntawm nqaij, tiam sis kuj nyob rau hauv tag nrho cov dab nyob rau hauv feem ntau. Yog hais tias tib neeg lub cev tsis muaj qhov tsim nyog hais, rau thaj tsam pib lub splitting ntawm cov nqaij proteins. Nyob rau hauv lwm yam lus, lub cev pib mus pub rau cov tib neeg nqaij, uas ua rau yus undesirable tau. Yog li ntawd, nyob rau hauv thiaj li tsis mus nrog qhov teeb meem, koj yuav tsum noj kom zoo.

Ib tug zoo neeg ncaws kab taub noj cov zaub mov

Yog li ntawd, nyob rau cov nuj nqis ntawm ib co ntawm cov ua hauj lwm yuav mus nyob rau lub chaw ua hauj lwm ntawm tib neeg nqaij tau los sib tham saum toj no. Tsis tas li ntawd xyuam xim rau cov ncaj tau ntawm cov khoom noj. Raws li tau muaj tseeb, zoo heev zaub mov - tus yuam sij rau kev kawm tau zoo nyob rau hauv kev ua si nawv disciplines.

Ib txhia tswv yim:

• Ntau nqaij. Lub ntsiab thiab inexhaustible qhov chaw ntawm qhov tseem ceeb tshuaj - nqaij. Tshaj nws ntau lub zoo dua.

• Nrig txog kev pom kev pab. Piv txwv li, ob daim hlau ntawm porridge yuav tsis yooj yim rau noj, tab sis yog tias koj muab cov daim mus rau hauv ib tug loj khob, ces tus muaj feem yuav ua rau kom sai li sai tau. Nyob rau hauv cov ntaub ntawv no, muaj ib hom ntawm deception ntawm lub cev. Ib khob, tab sis feem ntawm loj loj.
• Noj mov tom qab kev kawm. Nws yog tsis tsim nyog rau ncua ib pluag mov tom qab ib tug zoo workout, vim hais tias cov nqaij fibers nws yog tsim nyog los rov qab thiab "loj hlob", thiab as-ham rau hauv lub cev yog tsis tam sim no.
• Lub ua ke ntawm protein nrog rau tej khoom noj. Rau hnub tim, feem ntau protein tshuaj tau chaw. Ntawm no yog cia li ib tug ob peb cov neeg xav txog qhov lawv siv. Nws yog hais tias ib tug zoo tshwm sim yog tsuas tau nrog ib tug ua ke ntawm additives nrog tej yam ntuj tso los ntawm cov nqaijrog, nqaijrog thiab carbohydrates.

tshwm sim

Yog hais tias zoo txoj kev ua tus teeb meem ntawm cov nuj nqis ntawm ib co ntawm cov ua hauj lwm yuav mus nyob rau lub chaw ua hauj lwm ntawm tib neeg nqaij, thiab mus rau ib tug ncaj qha kev fais fab mov, qhov tshwm sim yuav tsum tau dabtsi ntsiv tsocai. Koj yuav tau xyuam xim uas cov nqaij ntshiv ua hauj lwm nyob rau hauv ib ce thiab ib yam khoom uas tsim nyog rau lawv tej hauj lwm, tab sis nws yog ib tug zaj dabneeg sib txawv.