Aie i kekahi hana e hele ana ma luna o kanaka nāʻiʻo hana?

I kā mākou i nā hualoaʻa ma ka hoʻoulu Muscle nuipa a hiki wale ke loaa ma lalo o ke kūlana mea a pau i ke kino,ʻai a me ka regimen e e pololei, a me ka ua me ka nānā 'ana ma kekahi mau ike. No ia mea, ia mea pono e ike, ma muli o ia kekahi hana e hele i ka hana o ke kanaka nāʻiʻo, a me ka pili i kēia ike i ka hana.

No ke aha la hana ia?

Ano, he nui ka poe noi i ka ninau o ke kumu ia mea e pono ke ike i na nāʻiʻo hana ma muli o ia i ka hana. He nui iho la ia, e hana i ke kino pono, lńkou pono a me ka hopena, e e. E like me ka mea, e olelo aku nei i na coaches a me nā 'âlapa,ʻaʻohe maikai aʻo hiki ole ma mua o loko o ke koena malnutrition. Makemake 'oe makemake e kiʻi i ka hopena - luawai, aʻai'ākau. No ia mea, ike, ma muli o ka mea hana i nā nāʻiʻo mea pono.

Inā he 'âlapa i ka naauao o ka ole wale i ka pono o ka hooko ana o kekahi mau kino, akā, i hana lākou nāʻiʻo, a laila ia e e oi paha e loaʻa ai i ka maikaʻi hopena, a emi i ka pakeneka o ka pahiki o nā nā palapū i aʻo. Ma muli o kēia, he kanaka hiki ke hana i kā lākou mau aʻo manao, no kou kino a me ka poe i koe, a mea he nui hoʻohui.

ATP - i ka ikehu kumu no ka Muscle contractions

Kekahi o ka mea nui wale kumu o ka ikaika no ka Muscle contraction o ke kanaka kino,ʻaʻole mea'ē aʻe ma mua o ka adenosine triphosphate (phosphorus hui). Hoʻopōkole '- adenosine triphosphate, akā, i ka loa he ākea inoa - ATP.

A lohe o ATP cleavage i, ke kahua ua lawe ADP (adenosine diphosphate), a ua hookuu ikehu, ma kahi o 20-30 pakeneka o ka i hele ai i ka Muscle hana ka heluʻaiʻana. Ka hapanui (50-60 pakeneka) ua hoohuliia i loko o ka wela, a ua hoolilo i ka koena o ka ikehu i ka pūnao i loko o ke kino o ke kanaka. No laila, hana kanaka Muscle (Muscle contraction) ua lawe mai ka hoʻohana 'ana phosphorus.

Laau a me ka hou ana o ka ATP i loko o ke kino

Direct ATP hale kūʻai ma ka Muscle olona, i uuku iho, a no laila, pono i ka ikaika hou ana o adenosine triphosphate. No ka mea hoʻohana adenosine triphosphate kumu o "wahie", like creatine posapahate (CrP), monakō koko, i ka momona, a me nā carbohydrates i loko o ka palapala o ka glycogen.

He waiwai ka uku noonoo ana i ka mea i CRF mea no ka nui loa kumu o ka ikehu i ka hoʻomaka o muscular hana. Cleavage o creatine posapahate ia lŘlŘ me ke komo 'ana o ka oxygen, no laila ia reacts wikiwiki ma mua o ka mea' ē aʻe 'ona.

Where oe ke hana i ka pono o keia mea? Ma haʻuki, a noi aku i kaʻoi hoopoina koke ana o ka hana o nāʻiʻo. Oia hana nā loaʻano o ka weightlifting a me na mea e ae.

glycolytic kahua

Inā na nāʻiʻo hana lōʻihi-kau hana, he Hope e loaa ka ikehu mea glycolytic kahua. Ma keia hihia, no ka hana ana o kanaka Muscle mea he hopena o ka hālāwai hope o carbohydrates, oia hoi monakō koko a me ka glycogen. Ke kino hale kūʻai i kēia mau 'ona' ana i loko o ke ake, a me ka Muscle olona.

A lawa ka nui o ka glycogen paipai 'ia ka kiʻekiʻe ke ahonui' âlapa. Kēia hiʻona He He ki ololi i loko, no ka laʻana, lōʻihi-mamao holo, Paikikala, 'auʻau a me ka' ē aʻe like haʻuki.

No ka mea maikaʻi i nā hualoaʻa, loa 'âlapa he mau hola ma mua o ka hoʻomaka' ana aiʻai i pihaʻi me ke kiʻekiʻe pakeneka o carbohydrates. Kēiaʻai i ka papa kuhikuhiE kumu o ka pono mea, e like me ka glycogen - he carbohydrate.

Malnutrition - pohō i ka 'âlapa

He waiwai ka uku noonoo ana i ka mea i na kanaka e hoʻomaka i ke komo i loko o haʻuki hana, e manaoio ana i hoʻokō 'hiki ole ai nui, no ka mea, hiki ke alakai i ka excessive kaumaha. Ka mea, makemake i ka aka maikai, ka uku nui nānā i physical hoounauna, akā, hoʻohana 'uuku wale i kaʻai a me kaʻaiʻana kanuʻai. Wale ia o ka hoʻohui pū haawiʻilihune hopena. Hou, e huli i ka ninau o ka ina, i ka lilo ana o kekahi o ka hana ana i ka hana o ke kanaka nāʻiʻo a me ka mea a pau ke kino me ka a pau.

Together me ka mea i olelo mua reactions lawe wahi i loko o ke kanaka kino keʻano o ka hanaʻana i ka mea e pono ai ke ola. Mau reactions nā ka hoʻololi kemikala o ke kaikea, kumuʻiʻo, carbohydrates a me nā nā'aʻaʻa a me aeee. I ka 'epekema, ua kapaʻia kēia totality anabolism.

Ma haʻuki hana ole wale maoli ka lilo o ke Muscle haʻawina, akā, kekahi ma luna o nā mea a pau na keʻano o ka hanaʻana i loko o kekahi mau. Inā ke kanaka kino i nele i ka mea e pono hehee wale, ka Wahiiki e hoʻomaka ana i ka splitting o ka Muscle nā polokina. Ma nā hua'ōlelo, ke kino hoʻomaka eʻai ma luna o nāʻiʻo kanaka, i hiki aku ai i undesirable hualoaʻa. No laila, ma ka mea,ʻaʻole e hana i keia pilikia, e pono ai maikai no kou kino.

A maikaʻi 'âlapaʻai

No laila, ma ka lilo ana o kekahi o ka hana ana i ka hana o ke kanaka nāʻiʻo i ua kūkā mai ma luna. No hoi e lohe i ka pololei hokii, o ka meaʻai. E like me ua lilo akaka, o ka maikai o ka ai - i ke ki i ka pomaikai ma ka sport ka hoʻopaʻi 'ana.

Kekahi mau kōkua:

• More ai. I ka papa kuhikuhiE a inexhaustible kumu o ka nui waiwai - ai. Ma mua o kona hou i ka maikaʻi.

• Ke kākoʻo kōkua. No ka laʻana, nā papa o ka porridge e e hiki ole i ka ai, aka, ina e hahao mau'āpana i loko o nui kīʻaha hoʻokahi, a laila, e mahuahua koke i ka hiki wale mai. Ma keia hihia, he mea heʻano no hoi i ka hoopunipuni o ke kino. Kekahi kiaha, akā, apana o ka nui nui.
• Ai ma hope o aʻo. Ia mea,ʻaʻole e pono ke hoʻopaneʻe wale i kaʻai ma hope o ka workout maikai, no ka mea, o ka Muscle olona, ia mea e pono ai ke ola a me ka "ulu", a me nā māhuaola ma ke kino nei,ʻaʻole i loaʻa.
• Ka hui malu pu ana o ke kumuʻiʻo me ka maʻamauʻai. I ka lā, ka hapanui kumuʻiʻo kumukanawai a loaa hiʻona. Eia ka mea, e kekahi mau kanaka manaʻo e pili ana i kā lākou pololei ana. Ua ua olelo mai ia i ka maikaʻi result mea hiki wale nō i ka hui malu pu ana o ka mea hoʻonui me maoli kumu o nā polokina, i ka momona, a me nā carbohydrates.

hopena

Inā pono hoʻokokoke aku i ka hoopuka ana o ka lilo ana o kekahi o ka hana ana i ka hana o ke kanaka nāʻiʻo, a me ka pololei mana lako, i ka hopena e e forthcoming koke. E hiki no hoi e lohe i ka i nāʻiʻo e hana ma lalo o kekahi mau kino, a me ka waiwai, e pono no lākou maʻamau functioning, akā, ia mea he moʻolelo okoa.