Tšoaea ka potlako, Twitch e Ntle, kapa Pakeng?
Mmele oa masapo oa motho o entsoe haholo ka mefuta e 'meli ea fiber ea mesifa: fiber e khubelu le fiber e tšoeu. Likhoele tse khubelu (mofuta oa 1) li boetse li tsejoa e le li-fibert tse liehang ho tsamaea, 'me tšoeu (mofuta oa 2) li bitsoa likhoele tse potlakileng. Li-white, li-fast fibers li ka boela tsa aroloa ka mefuta e 'meli-2A le 2B. 2A fiber e lutse pakeng tsa mekhabiso e khubelu e khubelu le likhoele tse tšoeu tse 2B tsa ho itima lijo.
Mefuta ea li-fibre e bolela esale pele mosebetsi oa liatleletiki oo u ka o tšoanelang ka ho fetisisa, u hopola hore mesebetsi e mengata e hloka litšoaneleho tsa mefuta e fapaneng ea fiber. Batho ba na le mefuta e 'meli ea likhoele, empa e ka' na ea e-ba eona e ka sehloohong. Ka mohlala, sprinter ea Liolimpiki, e ka 'na ea e-na le hoo e ka bang 80% ka potlako-ts'ebetso e tšoeu, lihlopha tse tšoeu, le sehlabelo se setle sa marathon . Mofuta oa mofuta oa li-fibre o ka boela oa lekanya hore na u khona ho phahamisa litebelisoa tse boima ka lebelo le matla.
Linnete ka Muscle
- Metso e teng e le mefuta e meraro: mesifa ea pelo, mesifa e boreleli le mesifa ea masapo. Matla a masapo ke sepheo sa koetliso ea matla le maemo. Masapo a smooth a etsa methapo ea mali le litho tse itseng.
- Masapo a masapo a etsa hoo e ka bang 45% ea boima ba 'mele.
- Matšoafo a masapo a khomarela masapo a mabeli le lifapano selekane pakeng tsa bona.
- Lisele tsa mesifa li se li le boima 'me li na le li-cylindrical sebopeho' me li bitsoa li-fibers. Lisele tsa mesifa le likhoele li tšoana.
- Matšoao a khona ho etsa tumellano le ho khutsufatsa, kahoo a theha matla a ho hula masapo le li-attachments tsa masapo (tendons le ligaments)
- Matsoho ke litho, tse bolelang hore li na le mefuta e fetang e le 'ngoe ea lisele. Moferefere o na le mesifa e nang le mesifa le fibrous (fascia).
- Metso e boetse e kenyelletsa methapo ea mali le methapo ea mali.
- Matšoao a etsa melaetsa e tsoang ho tsamaiso ea methapo ea mantlha ho ea mesifa, e etsang hore ho be le ho qhibiliha. Lijana tsa mali li fana ka limatlafatsi le matla a hlokahalang bakeng sa ho tsamaea le ho tlosa litšila.
- Mochine o nang le motlakase o na le motlakase oa motlakase (cell cells) le maqhubu a mesifa ao a a laolang. Lihlopha tsa likoloi li atisa ho hlalosoa mabapi le mesifa ea ho koetlisa boima ba 'mele.
Mefuta ea Fiber le Koetliso ea ho Hanyetsa
Likhoele-khoeli tse potlakileng li etsa lintho tse potlakileng le tse matla joaloka li-sprints le ho lahlela liketsahalo tse nkang metsotsoana feela ka bongata. Lisebelisoa tse fokolang tse fokolang li rata ho mamella bahlaseli joaloka marathoners le triathletes. Ho ba le liphetoho tse fapaneng joaloka mefuta e 2A ea ho mamella ka potlako le ka mokhoa o itekanetseng ho ka ba molemo ho bapalami ba mahareng moo ho potlakileng le mamello ho leng molemo.
Ha u phahamisa litekanyo, lisebelisoa tsa 2B li u thusa ho phahamisa boima ka matla a maholo. 2B, likhoele tse potlakileng li khanna matla a ho phatloha ha u etsa 1RM kapa li-repetition tse boima, tse boima. Mofuta oa 1, likhahla tse fokolang ka nako e khutšoanyane li loketse ho koetlisoa ke mesifa , ka mohlala, lihlahisoa tse 20-30 tse pheta-phetoang.
Na mefuta ea fiber e ka fetoloa? Karabo e khutšoanyane ke che, ha ba khone. Leha ho le joalo, u ka 'na ua khona ho "koetlisa" likhoele tseo u nang le tsona ka mofuta o itseng.
Ka mohlala, haeba u na le li-fibers tse fokolang tse 70% le 30% ea fiber e potlakileng, ho na le bopaki bo bong ba hore koetliso e boima, ka 5-8 RM, ka mohlala, e tla matlafatsa boholo ba likarolo tse 30% tsa mofuta oa 2B, haeba eseng palo. Ntho e fapaneng e ka boela ea e-ba ea 'nete. Ka mohlala, motho ea fokolang ka potlako haholo, e leng sprinter, a ka 'na a khona ho totobatsa likhahla tsa hae tse liehang ka ho sebetsa ka nako e telele bakeng sa hora kapa ho feta e le hore a hlōlisane ka merabe e malelele kapa ka ho beha lihlahisoa tse ngata tsa ho ikoetlisa. Koetliso ea 'mele ea kamehla ea boima ba' mele boemong ba 10-15 reps ka sete e ka 'na ea otla mofuta oa hau oa 2A.
Ka bokhutšoanyane, haeba u se u ikoetlisa, ho hlohonolofatsoa ka masela a mosoeu, ka potlako (2B le 2A) mohlomong ho tla u fa boima ba ho phahamisa boima boima bo boima. Haeba o lieha ho etsa lintho tse tharo, u se ke ua hlōla tlhōlisano ea phahamisa ka nako leha e le efe kapele, le hoja ho se na lebaka leo ka lona u sa lokelang ho khona ho lekanngoa haholo.