Chifukwa ena ntchito zikuchitika minofu anthu ntchito?

Zotsatira pazipita mu kuwonjezeka minofu misa akhoza kuwapeza pansi pa chikhalidwe chimenecho Zochita zonse, zakudya ndi chakudya adzakhala olondola, ndipo otere pa kudziŵa zina. Choncho m'pofunika kumvetsa, chifukwa ntchito ina kupita ntchito minofu anthu, ndi kugwiritsa ntchito chidziwitso cha izi kuchita.

N'chifukwa chiyani icho?

Tsopano, ambiri akufunsa funso chake n'kofunika kudziwa minofu ntchito chifukwa ntchito. Chakwanira kuchita Zochita molondola, kuphunzitsa bwino ndi zotsatira zake zidzakhala. Monga iwo amati mabogi ambiri ndi akatswiri, kuphunzitsidwa wabwino sungathe kuposa mu muyezo kutupikana. Kodi mukufuna kupeza chifukwa - bwino ndi kudya bwino. Choncho kudziwa, chifukwa chiyani ntchito minofu kuli kofunikira.

Ngati wothamanga ali kumvetsa osati kulondola kuphedwa zokambirana zina, komanso ntchito matupi awo, ndiye izo zidzakhala zambiri kukwaniritsa zabwino ndi kuchepetsa kuchuluka Mwina kuvulala ambiri pa maphunziro. Kuchokera pa ichi, munthu akhoza kulenga maphunziro dongosolo zawo, zakudya ndi zina, zomwe ndi kuphatikiza chachikulu.

ATP - gwero mphamvu contractions minofu

Mmodzi wa gwero lofunika kwambiri mphamvu kwa minofu chidule cha thupi la munthu ndi zina kuposa adenosine triphosphate (phosphorous pawiri). Kufupikitsa - adenosine triphosphate, koma dzina kwambiri ambiri - ATP.

Pamene ATP pogawanikana pamawere zikachitika, mapangidwe imachitidwa ADP (adenosine diphosphate), ndi mphamvu adzamasulidwa, za 20-30 peresenti amene amapita ku minofu ntchito kugoletsa. Ambiri (peresenti 50-60) ali n'kukhala kutentha, ndi zina mphamvu yaikulu pa kagayidwe mu thupi la munthu. Choncho, ntchito anthu minofu (minofu chidule) ikuchitika ntchito phosphorous.

Chuma ndi ayambe ATP mu thupi

Direct ATP m'masitolo mu ulusi minofu ali ang'onoang'ono choncho amafuna ayambe zonse triphosphate adenosine. Pakuti amagwiritsa magwero adenosine triphosphate a "mafuta" monga creatine mankwala (CrP), shuga, mafuta ndi chakudya mu mawonekedwe a glycogen.

M'pofunikanso powasamalira chakuti CRF ndi gwero lofunika kwambiri mphamvu pa chiyambi cha ntchito akulu. Pogawanikana pamawere wa creatine mankwala sikuchita nawo mpweya, choncho amachitira mofulumira kuposa zinthu zina.

Kodi mungathe kugwiritsa ntchito ubwino wa nkhaniyi? Masewera omwe amafunika lakuthwa ntchito mwamsanga minofu. Zinthu zimenezi ndi monga mitundu ambiri weightlifting ndi ena.

dongosolo glycolytic

Ngati minofu agwire ntchito nthawi yaitali, kuthandiza kupeza mphamvu ndi glycolytic dongosolo. Mu nkhani iyi, ntchito ya minofu munthu chifukwa cha kuwonongedwa kwa chakudya, ndicho shuga ndi glycogen. thupi zimasunga zinthu izi molunjika mu chiwindi ndi ulusi minofu.

A okwanira kuchuluka kwa glycogen amalimbikitsa mkulu kupirira wothamanga. Mbali imeneyi ndi chinthu chofunika kwambiri Mwachitsanzo, wautali kuthamanga, kukwera njinga, kusambira ndi zina masewera ofanana.

Zotsatira zabwino, othamanga kwambiri maora pang'ono chiyambi kudya zakudya muli amaposa chakudya. chakudya ndi ndiwo zinthu zofunika, monga glycogen - ndi zimam'patsa.

Kutupikana - kuwonongeka kwa maseŵero

M'pofunikanso powasamalira chakuti anthu ambiri amene amati kuyamba kuchita zinthu masewera, khulupirirani kuti pa masewera olimbitsa thupi osati kudya kwambiri, chifukwa kungachititse kuti kulemera kwambiri. Iwo akufuna chithunzi chabwino, ndi kusamala kwambiri kwa thupi, koma ntchito mbali laling'ono kapena kudya chomera zakudya. Only osakaniza loterolo zotsatira osauka. Kachiwiri, ayenera titembenukira kwa funso kaya, likuvutika ena a ntchito kupita pa ntchito minofu anthu ndi ntchito lonse thupi lonse.

Pamodzi ndi zochita aforesaid chichitike mu njira thupi ofunika moyo. motero monga kaphatikizidwe wa mafuta, mapuloteni, chakudya, zimakhala zina ndi maselo. Mu sayansi, kuchotsedwa iyi akutchedwa anabolism.

Pa zochita masewera osati kumawonjezera mtengo wa ntchito minofu, komanso pa njira zonse ambiri. Ngati thupi la munthu sadziwa zinthu zofunika, tikuchita kuyambira akuwaza mapulotini minofu. M'mawu ena, thupi limayamba kudya minofu anthu, imbaenda zotsatira osafunika. Choncho, pofuna kuti athane ndi vuto limeneli, muyenera zakudya zabwino.

A zabwino wothamanga zakudya

Choncho, likuvutika ena a ntchito kupita pa ntchito minofu anthu akambirana m'mwambamu. Komanso kulabadira mowa mwachindunji chakudya. Monga bwino, chabwino chakudya - chinsinsi bwino pa masewera amalanga.

Ena nsonga:

• More nyama. Waukulu ndi sizidzatha gwero la zinthu zofunika - nyama. Kuposa ake kwambiri bwino.

• Zooneka chithandizo. Mwachitsanzo, mbale awiri phala kudzakhala kovuta kudya, koma ngati inu kuika ndalama izi mu chikho chimodzi chachikulu, ndiye mwayi adzakhala kuonjezera yomweyo. Pankhaniyi, pali mtundu wa chinyengo cha thupi. chikho chimodzi, koma mbali zina za wokulirapo.
• Chakudya pambuyo maphunziro. Sikuti kuzengereza chakudya patapita kulimbitsa thupi wabwino, chifukwa ulusi minofu kuti m'pofunika kuti achire ndi "kukula" ndi zakudya m'thupi palibe.
• Kuphatikiza mapuloteni ndi zakudya zabwinobwino. Pakali pano, ambiri zowonjezera mapuloteni zinatchuka. Nawa chabe anthu ochepa ndikuganiza za ntchito yawo yolondola. Akuti chifukwa zabwino ndi zotheka ndi osakaniza zina ndi zachilengedwe a mapuloteni, mafuta ndi chakudya.

chifukwa

Ngati bwino kufikako nkhani ya ndalama za ntchito ina ya kupita pa ntchito minofu anthu, ndi chakudya mwachindunji mphamvu, ndipo zotsatira zake zidzakhala adzaimira posachedwapa. Mukhozanso kulabadira zimene minofu akugwira ntchito pa Zochita zina ndi chinthu koyenera kuti kugwira ntchito zawo, koma ndi nkhani yosiyana.