Nhungamiro yeMotor Units: Benefits of Weight Training

Kune vanhu vanotanga kusimudza masimbi, mayuniti emota akakosha pakufamba kwemhasuru. Kuvaka mamwe mayuniti emota kunobatsira kuvaka simba uye kuchengetedza tsandanyama?

Motor Units

Motor units inodzora skeletal tsandanyama uye ndiwo simba riri shure kwekufamba kwemuviri wese. (C J. Heckman, Roger M. Enoka 2012)
Izvi zvinosanganisira kufamba kwekuzvidira sekusimudza masimbi uye kufamba kusingaite sekufema. Kana uchisimudza zvinhu nezviyereso, muviri unochinjika kune zvinodiwa nemota unit, zvichireva kuti vanhu vanofanirwa kugara vachiwedzera huremu kuti vafambire mberi.

• Kusimudza masimbi nguva dzose kunodzidzisa muviri kugadzira mamwe mayuniti emota uye simba.
• General nhungamiro inokurudzira kusimudza masimbi emapoka ese emhasuru mazuva maviri kusvika matatu asina kutevedzana pasvondo.
• Kusagadzikana kunobatsira kuchengetedza tsandanyama.
• Kufambira mberi nguva dzose kunowedzera njodzi yekudonha.

Zvavari

Kuita maekisesaizi kunowedzera simba remuviri, ukuwo kugara pasi uye kusaita basa kunoita kuti vashaye simba. Mota unit is a single nerve cell/neuron inopa tsinga kuti dziite innervate boka retsandanyama. Iyo neuron inogamuchira zviratidzo kubva kuhuropi izvo zvinomutsa mhasuru fibers mune iyo imwe mota unit kuti iite kufamba.

• Tsandanyama dzinosanganisira mhando dzakasiyana dzefiber.
• Iwo akabatanidzwa kumapfupa ane connective tissue, iyo yakasimba kudarika tsandanyama.
• Multiple motor units akaparadzirwa mukati memhasuru.
• Iwo mayunitsi emota anobatsira kuona kuti tsandanyama kupesana simba inopararira zvakaenzana mumhasuru.
• Motokari zvikamu zvakasiyana-siyana uye zvinoshanda zvakasiyana zvichienderana nokuti kupi uye zvavanoita.
• Madiki emota mayuniti anogona chete innervate mashanu kana gumi fiber. Semuyenzaniso, kubwaira kana kuhwihwidza.
• Mahombe emota mayuniti anogona kuumba mazana emhasuru fibers ekudzungaira kana kusvetuka mafambiro.

Mashandiro Ainoita

Nhamba yezvikamu zvakagadziriswa zvinoenderana nebasa racho. Kusunga tsandanyama kwakasimba kunoda zvakawanda. Nekudaro, mashoma mayunitsi anodiwa kuti aite mafambiro kune vanhu vari kushandisa shoma kuedza.

Kubvumirana

• Kana imwe unit yagamuchira chiratidzo kubva kuuropi, tsandanyama fiber dzinobatana panguva imwe chete.
• Simba rinogadzirwa rinoenderana nekuti mangani mayuniti anodiwa kuti aite basa racho. (Purves D. et al., 2001)
• Semuyenzaniso, kunhonga zvinhu zvidiki sepeni nebepa kunoda mayunitsi mashoma chete kugadzira simba rinodiwa.
• Kana ukanhonga bhero rinorema, muviri unoda mamwe mayunitsi nekuti simba rakawanda rinodiwa kusimudza mutoro unorema.
• Muviri unogona kugadzira simba rakawanda nemhasuru dzakasimba.
• Izvi zvinoitika kana uchisimudza simbi nguva nenguva uye kuremedza tsandanyama dzine huremu hwakawanda kupfuura dzavanogona kubata.
• Iyi nzira inozivikanwa sekugadzirisa.

kwadzakabva

Chinangwa chekusimudza uremu ndechekudenha mamhasuru kuitira kuti vajairane nedambudziko idzva uye vakure musimba uye hukuru. Motokari zvikamu chikamu chikuru chekugadzirisa maitiro. (Dr. Erin Nitschke. Sangano reAmerican Council on Exercise. 2017)

• Paunenge uchitanga kudzidzisa uremu, uropi hunotora mamwe mayunitsi pese panoitwa tsandanyama. (Pete McCall. Sangano reAmerican Council on Exercise. 2015)
• Sezvo vanhu vachienderera mberi nekushanda, kugona kwavo kuburitsa simba rakawanda rinowedzera uye mayunitsi anoshanda nekukurumidza.
• Izvi zvinoita kuti mafambiro ashande.
• Vanhu vanogona kuwedzera mota unit yekutora nekugara vachiwedzera huremu dambudziko kumamhasuru avo.
• Kubudirira kunogadzira kufamba ndangariro.
• Hukama pakati pehuropi, tsandanyama, uye mayunitsi emota anotangwa kunyangwe munhu akarega kushanda. Nzira dzichiripo kunyangwe munhu atora nguva yakareba sei.
• Pakudzokera ku kudzidza, muviri ucharangarira kuchovha bhasikoro, kuita bicep curl, kana squat.
• Zvisinei, mhasuru hadzizove nesimba rakafanana sezvo simba rinoda kuvakwa zvakare pamwe chete nekutsungirira kungave kwakarasika.
• Ndiyo ndangariro yekufamba inoramba iripo.

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Kudzidziswa Kwemauto uye Chiropractic Care: Kuwedzera Kuita

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References

Heckman, CJ, & Enoka, RM (2012). Motor unit. Yakakwana Physiology, 2 (4), 2629-2682. doi.org/10.1002/cphy.c100087

Purves D, Augustine GJ, Fitzpatrick D, et al., vapepeti. (2001). Neuroscience. 2nd edition. Sunderland (MA): Sinauer Associates; 2001. The Motor Unit. Inowanikwa kubva: www.yori.nlm.nih.gov/books/NBK10874/

Dr. Erin Nitschke. Sangano reAmerican Council on Exercise. (2017). Kuti Tsandanyama Inokura Sei (Exercise Sayenzi, Nyaya. www.acefitness.org/resources/everyone/blog/6538/how-muscle-grows/

Pete McCall. Sangano reAmerican Council on Exercise. (2015). 10 Zvinhu Zvekuziva Nezve tsandanyama Fibers (Exercise Sayenzi, Nyaya. www.acefitness.org/resources/pros/expert-articles/5411/10-things-to-know-about-muscle-fibers/