Duk abin da yakamata ku sani Game da Slow-and Fast-Twitch Fibers

Wadatacce

• Tushen Fiber Muscle
• Slow Twitch = Jimiri
• Fast Twitch = Gudu
• Menene Yake Ƙaddara Nawa Mai Saurin Saurin Daɗaɗɗen Ƙwayoyin Ƙwaƙwalwar Ƙwaƙwalwa Wani Yana da?
• Yadda ake Horar da Dukkan Muscle
• Shin Horon Nau'in Fiber ɗin tsokar ku yana da mahimmanci?
• Bita don

Shin kun taɓa mamakin yadda wasu 'yan wasa-kamar duk tauraron ƙwallon ƙafa Megan Rapinoe ko CrossFit Champ Tia-Clair Toomey- suke yin yadda suke yi? Wani ɓangare na amsar na iya kasancewa a cikin zaruruwan tsokarsu. Ƙari musamman, rabon da ke tsakanin fikafikan tsokar su mai saurin ɓarkewa da ƙananan ƙwayoyin tsoka.

Wataƙila kun ji labarin jinkirin-da tsokoki na fiber tsokoki, amma kun san ainihin menene? A ƙasa, duk abin da ya kamata ku sani game da ƙwayoyin tsoka, gami da yadda za su iya taimaka wa wasu 'yan wasa su ɗaga nauyin jikinsu sau biyu kuma wasu suna yin marathon na sa'o'i biyu, kuma ko yakamata ku yi horo tare da ƙwayoyin tsokar ku.

Tushen Fiber Muscle

Yi shiri don walƙiya zuwa aji na ilimin halittar sakandare. Skeletal tsokoki su ne tsokokin da ke haɗe da ƙasusuwa da jijiyoyin da kuke sarrafawa da kwangila - sabanin tsoka ku kada ku sarrafa, kamar zuciyar ku da hanjin ku. Sun ƙunshi ƙulli na ƙwayoyin tsoka da ake kira myocytes. An yarda da shi cewa duk nau'in fiber na tsoka za a iya rushe zuwa ɗaya daga cikin nau'i biyu: jinkirin-twitch (aka nau'in I) da sauri-twitch (aka nau'in II).

Fahimci cewa ƙwayoyin tsoka suna wanzu akan babban matakin micro. Misali, ba za ku iya duba tsokar biceps ba kuma ku ce, wannan tsoka ce mai sauri (ko sannu a hankali). Maimakon haka, "kowane tsoka yana da wasu zaruruwan tsoka masu saurin jujjuya jiki da kuma wasu filayen tsoka a hankali," in ji Kate Ligler ƙwararren mai horar da MINDBODY. (Daidaitaccen rabo ya dogara da abubuwa kamar tsarin jinsi da tsarin horo, amma za mu kai ga hakan daga baya).

Babban bambanci tsakanin jinkirin-da sauri-twitch fibers tsoka zaruruwa ne 1) su "gudun gudu" da 2) wanda makamashi tsarin da suke amfani da:

• Gudun gudu:"Saurin juyawa yana nufin saurin saurin ƙwayar tsoka, ko juzu'i, lokacin da aka ƙarfafa shi," in ji mai horar da 'yan wasa Ian Elwood, MA, ATC, CSCS, CF-1, wanda ya kafa Ofishin Jakadancin MVNT, raunin rauni da wurin koyawa a Okinawa, Japan .
• Tsarin makamashi: Akwai ƴan manyan tsarin makamashi a cikin jikin ku lokacin motsa jiki. Wato, tsarin aerobic yana haifar da makamashi tare da amfani da iskar oxygen kuma tsarin anaerobic yana haifar da kuzari ba tare da wani iskar oxygen ba. Tsarin aerobic yana buƙatar kwararar jini don ɗaukar iskar oxygen zuwa tsokoki masu aiki don ƙirƙirar makamashi, wanda ke ɗaukar ɗan lokaci kaɗan- yana mai da shi tsarin makamashi da aka fi so don motsa jiki mai ƙarfi ko matsakaici. A halin yanzu, tsarin anaerobic yana jan daga ƙaramin adadin kuzarin da aka adana daidai a cikin tsokar ku - yana sa shi sauri, amma ba zai yiwu ba azaman tushen makamashi na dogon lokaci. (Dubi ƙarin: Menene Bambanci tsakanin Aerobic da Anaerobic Exercise?).

Slow Twitch = Jimiri

Kuna iya ɗaukar ƙwayoyin tsoka masu taɓarɓarewa don zama Sarakunan Cardio. Wani lokaci ana kiranta "jan zaruruwa" saboda suna ɗauke da ƙarin jijiyoyin jini, suna da matuƙar inganci a amfani da iskar oxygen don samar da makamashi na dogon lokaci.

Slow-twitch muscle fibers wuta (kun zato shi!) Fiye da hankali fiye da filaye masu sauri, amma suna iya yin wuta akai-akai na dogon lokaci kafin fitar da su. "Sun gaji da gajiya," in ji Elwood.

Ana amfani da filayen tsoka da sannu-sannu don ƙananan ƙarfi da/ko motsa jiki na juriya. Yi tunani:

• A marathon

• Launin ninkaya

• Triathlon

• Tafiya kare

"Waɗannan su ne ainihin ƙwayoyin tsoka waɗanda jikin ku ke juyawa da farko, don kowane aiki," in ji likitan chiropractic Allen Conrad, DC, CSS.S. na Montgomery County Chiropractic Center a Pennsylvania. Amma idan aikin da kuke yi yana buƙatar ƙarin ƙarfi fiye da firam ɗin sannu-sannu za su iya samarwa, jiki zai ɗauko fibers tsoka mai sauri maimakon, ko ƙari.

Fast Twitch = Gudu

Domin jiki yana kiran filayen tsokar tsoka da sauri lokacin da yake buƙatar amfani da ƙarin ƙarfi, zaku iya laƙabi waɗannan Power Queens. Me ya kara musu karfi? "Filayen tsoka da kansu sun fi yawa kuma sun fi girma fiye da zaruruwan tsoka masu jinkiri," in ji Elwood.

Gabaɗaya, "Firam ɗin tsoka mai sauri yana amfani da ƙasa ko babu iskar oxygen, yana samar da ƙarfi da sauri, kuma yana da sauƙin gajiya," in ji shi. Amma da gaske za ku fahimci irin wannan ƙwayoyin tsokar tsoka, kuna buƙatar sanin cewa a zahiri akwai nau'ikan fibers tsoka guda biyu: nau'in IIa da nau'in IIb.

Nau'in IIa (wani lokaci ana kiransa tsaka-tsaki, miƙa mulki, ko matsakaici) filayen tsoka sune ƙaunar sauran nau'ikan ƙwayoyin tsoka guda biyu (Nau'in I da IIb). Wadannan ƙwayoyin tsoka na iya samar da kuzari tare da iskar oxygen (aerobic) ko ba tare da iskar oxygen (anaerobic) ba.

Waɗannan su ne filayen tsoka da muke amfani da su don gajere, amma ayyukan fashewa kamar:

• CrossFit WOD Fran (babban juzu'in dumbbell thrusters da ja-ups)

• Gudun mita 400m

• A 5x5 baya squat

Saboda lactic acid ɓarna ce ta tsarin anaerobic (wanda waɗannan ƙwayoyin tsokar za su iya amfani da su don kuzari), ɗaukar waɗannan ƙwayoyin tsoka na iya haifar da wannan jin daɗin jin daɗi na lactic acid a cikin tsokoki-lokacin da tsokar ku ke ƙonewa. kuma suna jin kamar ba za su iya yin wani wakili ba. (Mai Dangantaka: Yadda Ake Inganta Ƙarfin Acid Lactic Acid).

Nau'in IIb (wani lokacin ana kiranta Type IIx ko farin zarge-zarge, saboda karancin jijiyoyin jini) ana iya kiran su fibers mafi sauri. "Wadannan zaruruwan tsoka suna da mafi saurin raguwa," in ji Elwood. Ba lallai ba ne su “fi ƙarfi” fiye da ƙwayoyin tsokar tsoka, suna iya samar da ƙarin ƙarfi saboda suna yin kwangila cikin sauri kuma akai-akai, in ji Ligler.

Ana amfani da su ta hanyar anaerobic kawai, suna gajiya da sauri. Don haka, wane irin ayyuka ke kira akan waɗannan ƙwayoyin tsoka?

• 1 rep max deadlift

• 100m jere

• 50yd zuw

Lokacin da aka horar da (kuma za mu ƙara shiga cikin wannan a ƙasa), An san nau'ikan Fib na IIb don haɓaka girman tsoka da ma'ana. (Mai Alaka: Me Yasa Wasu Mutane Suke Samun Sauƙin Sauƙaƙe Tsokawar tsokar Su).

Menene Yake Ƙaddara Nawa Mai Saurin Saurin Daɗaɗɗen Ƙwayoyin Ƙwaƙwalwar Ƙwaƙwalwa Wani Yana da?

Bugu da ƙari, kowane tsoka yana da wasu nau'ikan kowane nau'in ƙwayar tsoka. Bincike ya nuna cewa ainihin rabo shine da ɗan An ƙaddara ta kwayoyin halitta (kuma, gaskiyar nishaɗi: Akwai wasu gwaje-gwajen DNA daga 23andMe, Helix, da FitnessGenes waɗanda zasu iya nuna muku idan kuna da ƙabilanci don samun ƙarin ƙwayar tsoka mai sauri ko jinkiri ta hanyar gwada wani abu da ake kira jigon ku na ACTN3) . Amma "matakin aiki da zaɓinku na wasanni da ayyuka na iya haifar da babban bambanci," in ji Steve Stonehouse, mai ba da horo na NASM, kocin gudu na USATF, kuma darektan ilimi na STRIDE, ɗakin studio na cikin gida.

Mutanen da ba a horar da su ba, ba sa aiki galibi suna da kusan cakuda 50-50 na ƙwayoyin tsoka da sauri-da sauri, a cewar Ligler. Duk da haka, 'yan wasa na tushen iko ('yan wasa, Olympic Lifters) yawanci suna da sama da kashi 70 cikin 100 na sauri-twitch (Nau'in II), da kuma 'yan wasa masu juriya (marathoners, triathletes) an nuna su suna da sama da 70-80 bisa dari sannu-sannu (Nau'in II). rubuta I), in ji ta.

Hakanan ana iya samun babban bambancin nau'ikan fiber na tsoka a cikin ɗan wasa ɗaya! Elwood ya ce, "An yi rikodin bambance-bambancen da ke tsakanin nau'ikan nau'ikan fiber tsakanin manyan gabobi da marasa rinjaye a cikin 'yan wasa," in ji Elwood. Da kyau, a'a?

Ga abin: ba za ku taɓa rasawa ko samun ƙwayoyin tsoka ba, daidai. Maimakon haka, yayin horon marathon, wasu daga cikin filayen tsoka masu saurin jujjuya su na iya canzawa zuwa filayen tsoka mai jinkirin don tallafawa ƙoƙarin horarwar ku. Ba tare da shiga cikin ciyawa ba, wannan na iya faruwa saboda "wasu daga cikin tsokar muryoyin mu ainihin ƙwayoyin tsoka ne, wanda ke nufin za su iya tafiya ta kowace hanya," in ji Elwood. "Ba daidai ba ne sauyi a nau'in fiber amma mafi yawan canzawa daga waɗannan nau'ikan zaruruwa zuwa waɗannan manyan nau'ikan guda uku." Don haka, idan bayan horo na marathon ku tsallake nisan mil ɗin ku don azuzuwan sansanin sansanin, waɗancan fibers ɗin za su iya komawa cikin sauri idan kun fara horo tare da plyometrics, misali.

Yana da imani na yau da kullun cewa shekaru suna taka rawa sosai a cikin raunin ƙwayar tsoka, amma wannan ba gaskiya bane. Yayin da kuka tsufa, za ku iya samun raguwar jinkirin fiye da ƙwayoyin tsoka masu sauri, amma Ligler ya ce hakan saboda mutane sun fi ciyar da lokaci mai yawa yayin da suke girma, don haka kokarin horar da su yana ƙarfafa jiki don canza wasu daga cikin sauri-tsinke fibers tsoka zuwa cikin sannu a hankali. (Mai alaƙa: Yadda Ayyukan Aikinku Ya Kamata Ya Canza Yayin da kuke Girma).

ICYWW: Bincike kan lalacewar ƙwayar ƙwayar tsoka ta hanyar jima'i yana iyakance, amma abin da ke wurin yana nuna cewa mata suna da firam ɗin tsoka fiye da maza. Koyaya, Ligler ya lura cewa bambancin aikin motsa jiki tsakanin maza da mata ya sauko zuwa bambance -bambancen hormonal, ba bambance-bambancen rabo na tsoka-fiber.

Yadda ake Horar da Dukkan Muscle

A matsayinka na babban yatsan hannu, Conrad ya ce ƙananan nauyi, horarwa mai ƙarfi mai ƙarfi (bare, Pilates, wasu sansanonin taya), da ƙarancin ƙarfi, horon zuciya na tsawon lokaci mai tsawo (gudu, keke, tuƙi, hawan keke, yin iyo, da sauransu). .) zai yi niyya ga ƙwayoyin tsokar tsoka-tsoka. Kuma mafi girman ƙarfi, nauyi-nauyi, ƙaramin ƙarfin ƙarfin maimaitawa (CrossFit, ƙarfin ƙarfi, ɗaga nauyi) da ƙaramin ƙarfi, cardio na ɗan gajeren lokaci da horo na iko (plyometrics, sprints track, intervals). .

Don haka, gami da ƙarfi iri -iri da motsa jiki na motsa jiki a cikin tsarin horon ku wata hanya ce ta kai hari ga kowane nau'in ƙwayar tsoka, in ji shi.

Shin Horon Nau'in Fiber ɗin tsokar ku yana da mahimmanci?

Anan ne inda ya zama mai rikitarwa: Yayin ku iya horo tare da takamaiman ƙwayoyin tsoka a hankali, masana ba su gamsu da cewa mai da hankali kan nau'in fiber na tsoka ya zama dole.

Daga ƙarshe, "filayen suna yin abin da suke buƙata ne kawai domin su sa ku ƙware a kowane horon da kuke yi," in ji Elwood. "Manufar ku yakamata ta kasance don horar da takamaiman lafiyar ku ko dacewa ko burin wasanni, kuma ku amince cewa ƙwayoyin tsokar ku za su daidaita kamar yadda suke buƙatar taimaka muku isa can." Idan ingantacciyar lafiya gabaɗaya ita ce burin ku, ya kamata ku haɗa haɗin ƙarfi da cardio, in ji shi. (Dubi: Ga Abin da Makon Daidaitaccen Mako na Ayyukan Aiki yake)

Don haka, shin yin tunani game da ƙwayoyin tsokar ku na iya taimakawa #seriousathletes cimma burin su? Wataƙila. Amma shin wajibi ne ga yawancin mutane? Wataƙila ba haka ba ne. Duk da haka, ƙarin sani game da jiki da yadda yake daidaitawa ba abu mara kyau bane.

Bita don