Nrhiav seb yog vim li cas thaum kev qhia koj ua rau koj cov leeg nqaij puas tsuaj thiab tsuas yog thaum lub sijhawm rov ua haujlwm ua theem nquag ntawm anabolism pib. Hais txog tshuaj lom neeg, kev loj hlob ntawm cov nqaij yog tsim cov protein sib txuas hauv cov leeg nqaij. Tshwj xeeb tshaj yog, kev loj hlob ntawm cov leeg tuaj yeem ua tau thaum tus nqi ntawm cov protein ntau tshaj li cov protein tawg. Nws yog ib qho tseem ceeb kom nco ntsoov tias kev loj hlob ntawm cov leeg cuam tshuam nrog kev tsim cov fibers tshiab thiab kev tawg ntawm cov qub.
Hauv ib hnub, kwv yees li 2 feem pua ntawm cov leeg nqaij tau rov ua dua tshiab hauv ib tus neeg. Yog tias koj tsis ua kis las, tias tom qab catabolic thiab anabolic sib npaug thiab cov leeg nqaij tsis nce. Kev cob qhia lub zog hloov pauv qhov sib npaug ntawm kev tsim cov protein. Txawm li cas los xij, hauv lub cev ntawm cov kws tsim lub cev, tus nqi ntawm kev sib txuas ntawm cov protein sib txuas tsis tas yuav dhau mus. Ntawm qee cov ntsiab lus, kev loj hlob ntawm cov leeg tau hais ntau dua, thiab qee zaum kev sib npaug tau tswj hwm ntawm kev sib xyaw thiab kev lwj. Tam sim no peb yuav tham txog thaum cov leeg loj hlob hauv kev tsim lub cev, lossis, hauv lwm lo lus, qhov sib npaug hloov mus rau kev tsim cov protein sib txuas.
Kev tshawb fawb pom ntawm kev loj hlob ntawm cov leeg
Cov kws tshawb fawb tau tshawb pom cov qauv hauv qab no:
- Kev tsim cov protein sib txuas tau nrawm dua tam sim tom qab kawm tiav.
- Kwv yees li plaub teev tom qab kev qhia, 50 feem pua cov protein ntau tau tsim los piv rau lub sijhawm ua ntej ua haujlwm.
- Qhov siab tshaj plaws ua ke tau pom nyob rau ib hnub tom qab kev cob qhia thiab raug tswj hwm rau 36 teev.
Cov ntaub ntawv no tau los ntawm txoj kev tshawb fawb uas cov ncauj lus tau kawm txog lawv cov biceps hauv 12 teev nrog 6-10 reps txhua.
Kuj tseem muaj cov ntaub ntawv los ntawm lwm qhov kev sim, uas tau qhia tias tsis pub dhau peb teev tom qab ua ntu zus, tus nqi ntawm cov protein sib sau ua ke nce mus txog 110 feem pua thiab tau khaws cia rau ob hnub. Hauv txoj kev tshawb nrhiav, cov kis las tau kawm paub lawv cov leeg nqaij hauv yim pawg nrog rau tus lej zoo ib yam. Qhov hnyav yog 80 feem pua ntawm qhov siab tshaj plaws.
Raws li koj tuaj yeem pom, muaj qee qhov tsis sib xws hauv cov txiaj ntsig ntawm cov kev tshawb fawb no. Qhov tseeb no tseem tau sau tseg los ntawm cov kws tshawb fawb, uas hais tias qhov kev qhia paub thiab hom nqaij leeg cuam tshuam qhov txiaj ntsig. Tsis tas li, tsis txhob hnov qab txog qhov ntsuas xws li khoom noj khoom haus, lub peculiarities ntawm cov txheej txheem hormonal, noob caj noob ces, thiab lwm yam. Nws kuj tseem tsim nyog hais tias nrog rau kev nrawm ntawm cov protein sib txuas, tus nqi ntawm lawv qhov kev tawg kuj nce ntxiv.
Supercompensation
Nws yog feem ntau lees paub tias kev loj hlob ntawm cov leeg muaj ntau theem:
- Cov theem ntawm kev rov zoo sai (cov peev txheej glycogen, ATP, creatine phosphate tau ntxiv) - lub sijhawm yog ib hnub lossis ntau dua.
- Cov theem ntawm kev rov zoo qeeb (tus nqi ntawm cov protein synthesis nce mus rau qib ib txwm muaj).
- Cov theem ntawm supercompensation (protein synthesis ntau dua li ib txwm) tshwm sim 2-4 hnub tom qab kev tawm dag zog thiab siv sijhawm ntau hnub.
Ntawm no koj tuaj yeem pom lwm qhov kev tsis sib haum nrog cov txiaj ntsig tshawb fawb saum toj no, uas hais tias kev sib txuas ntawm cov protein sib txuas tau nrawm dua yuav luag tam sim tom qab kev qhia.
Kev noj haus
Qhov xav tau kom noj cov carbohydrates sai tom qab qhov kev kawm xaus tau tham nrog. Raws li koj yuav tsum tau pom, thaum lub sijhawm rov zoo sai, lub cev siv zog txhawm rau txhawm rau txhawm rau txhawb nws lub zog cia kom sai li sai tau. Qhov no piav qhia cov lus pom zoo kom noj carbohydrates tom qab kawm tiav. Cov kws tshawb fawb pom tias vim li no, "lub qhov rooj carbohydrate" tau qhib tam sim tom qab kev qhia, thiab lub "protein" qhov rai tshwm tsuas yog tom qab ob peb hnub.
Tab sis kev tshawb fawb qhia tias tus nqi ntawm cov protein ntau nce yuav luag tam sim ntawd, thiab ntawm qhov no, koj yuav tsum noj cov zaub mov uas muaj cov protein sib xyaw nrog cov amino acid profile tag nrho. Kev qhib ntawm "lub qhov rooj carbohydrate" niaj hnub no tseem ua rau tsis muaj kev poob siab, uas tau lees paub los ntawm ntau qhov kev sim. Tom qab kev cob qhia, cov neeg kawm tau noj cov zaub mov uas muaj cov protein sib xyaw thiab cov carbohydrates, uas pab txhawb kev nrawm ntawm cov protein hauv cov leeg nqaij. Ntxiv mus, cov txheej txheem no tau ua haujlwm ntau dua hauv kev sib piv nrog kev siv cov carbohydrates ib leeg.
Kev kawm ntau zaus
Raws li kev tshawb fawb, qhov siab tshaj plaws ntawm kev tsim cov protein sib txuas tau mus txog hauv thawj 24 teev tom qab kev qhia, tom qab ntawd nws pib poob qis. Qhov no tuaj yeem qhia tias koj tuaj yeem cob qhia txhua pawg leeg ntau zaus ntau dua ib zaug ib lub lim tiam. Raws li kev paub dhau los, peb tuaj yeem hais tias hauv qhov no nws ua rau muaj kev nkag siab los hloov pauv qhov sib txawv ntawm qhov sib txawv.
Hauv lwm lo lus, koj yuav tsum ua qhov hnyav thiab qhia lub teeb rau txhua pawg leeg hauv lub lim tiam. Raws li qhov tshwm sim, nws hloov tawm tias ntawm kev kawm hnyav, yuav muaj theem ntawm cov leeg nqaij supercompensation, nrog rau kev rov zoo tshaj ntawm txhua lub cev uas tau ntsib kev ntxhov siab thaum tawm dag zog.
Vim li cas cov leeg tuaj yeem loj hlob tsis zoo?
Peb twb tau hais tias qhov nrawm ntawm txhua cov txheej txheem kev txhim kho cov leeg yog qhov ntsuas tus kheej thiab ib qho yuav tsum tsis txhob cia siab rau cov txiaj ntsig tshawb fawb. Hauv ib tus neeg ncaws pob, tom qab kev cob qhia, tus nqi ntawm cov protein tsim tawm yuav yog ib puas feem pua lossis ntau dua, thaum nyob hauv lwm qhov nws yuav mus txog tsuas yog 50 feem pua. Qhov xwm txheej zoo ib yam nrog lub sijhawm ntawm lub sijhawm ua kom nrawm ntawm cov protein sib xyaw.
Nov yog qhov piav qhia qhov sib txawv ntawm kev nce qib ntawm kev ncaws pob ncaws pob raws li tib txoj haujlwm. Tej zaum koj yuav xav tsis thoob vim li cas qhov sib txawv no? Nws yooj yim heev, vim tias txhua tus neeg muaj keeb kwm anabolic tshwj xeeb. Nws nyob ntawm ntau yam, piv txwv li, kev ua haujlwm ntawm cov kab ke endocrine, khoom noj khoom haus thiab kev ntxhov siab.
Nws yog lub sijhawm los tham txog qee qhov txiaj ntsig ntawm kev sib tham hnub no. Ua ntej tshaj plaws, koj yuav tsum nco ntsoov tias kev loj hlob ntawm cov leeg nrawm dua tam sim tom qab kev qhia thiab nws qhov nce siab tshwm sim thawj hnub tom qab kawm tiav. Lub sijhawm ntawm theem ntawm cov leeg ua haujlwm loj hlob yog los ntawm 36 txog 48 teev thiab kev siv, nrog rau lub sijhawm ntawm theem no, yog tus kheej.
Yog xav paub ntxiv txog supercompensation hauv kev tsim lub cev, saib cov vis dis aus no:
