Phuputso ea morao tjena e fana ka maikutlo a hore ho kopanya boikoetliso bo matla ba ho hanyetsa moroalo bakeng sa sehlopha sa mesifa (joalo ka li-curls tse boima ba li-dumbbell bicep curls) le boikoetliso bo tlaase (joaloka li-dumbbell bicep curls bakeng sa ho pheta-pheta hangata) ho molemo bakeng sa ho haha mesifa ho feta Boikoetliso ba boima bo phahameng, 'me boikoetliso boo bo tlaase ha bo hlile ha bo na thuso kapa bo thibela ho hōla ha mesifa.
Lipatlisiso tsa morao-rao li fumana hore koetliso ea ho hanyetsa feela e tlaase ho koetliso ea ho hanyetsa e kopantsoeng le koetliso ea mamello (tabeng ena, ho palama libaesekele tse itekanetseng) ho latela matšoao a mesifa anabolism (kholo)1. Sena se hanana le maikutlo a tloaelehileng a hore ho hanyetsa koetliso ke mofuta o le mong feela oa boikoetliso ba hypertrophic (ho hola mesifa), boikoetliso boo bo fokolang bo thibela ho hola ha mesifa le hore bo ka baka ho senyeha ha mesifa. Ka hona, phuputso ena e fana ka maikutlo a hore ho kopanya boikoetliso bo matla ba ho hanyetsa moroalo bakeng sa sehlopha sa mesifa (joalo ka li-curls tse boima ba li-dumbbell bicep curls) le boikoetliso bo tlaase (joaloka li-dumbbell bicep curls bakeng sa ho pheta-pheta hangata) ho molemo bakeng sa ho haha mesifa ho feta feela. boikoetliso bo phahameng ba mojaro, 'me boikoetliso boo bo tlaase ha bo hlile ha bo na thuso kapa bo thibela ho hōla ha mesifa.
Lipatlisiso tsa pele li bontšitse hore ho kopanya koetliso ea matla le mamello ho fella ka matla a fokolang a fumanoang ho feta koetliso ea matla feela1. Sena se bitsoa "interference effect"1. Leha ho le joalo, ha ho tsejoe hore na phello ena e boetse e etsahala ha ho shejoa liphello tsa mesifa kgolo kapa maemedi a ho hola ha mesifa. mTOR (e hlohlelletsoang ke koetliso ea ho hanyetsa) lisosa mesifa kholo le AMPK (e susumelitsoeng ke koetliso ea mamello ho etsa hore ho be le liphetoho tsa aerobic) e fokotsa ho hōla ha mesifa1, kahoo matšoao ana a ka sebelisoa e le li-proxies ho bona hore na mesifa e boemong ba anabolic (ho hōla).
Phuputso ena e ile ea sheba liphello tsa koetliso ea ho hanyetsa feela (RES), koetliso ea ho hanyetsa ka libaesekele tse matla haholo (RES + MIC) kapa koetliso ea ho hanyetsa ka libaesekele tse phahameng tsa nako e telele (RES + HIIC) ka litekanyetso tsa mTOR le AMPK ka har'a mesifa ea vastus lateralis. VL) liropeng tse ka pele tsa bapalami ba libaesekele pele le lihora tse 3 ka mor'a protocol ea boikoetliso. Ho makatsang ke hore sehlopha sa RES se ne se e-na le mTOR e tlaase ka ho fetisisa lihora tse 3 ka mor'a ho ikoetlisa, RES+HIIC e ne e e-na le mTOR e phahameng 'me RES + MIC e ne e e-na le mTOR e phahameng ka ho fetisisa.1. Tlhaloso ena e fana ka maikutlo a hore ho ne ho e-na le karabelo e kholo ea anabolic mosifang oa VL oa sehlopha sa koetliso ea ho hanyetsa se ileng sa etsa boikoetliso bo fokolang ba boima (ho iteka ka matla ho palama libaesekele) ka mor'a ho ikoetlisa ka boima bo phahameng (back-squat, ho nahanoang hore o na le barbell).
Leha ho le joalo, AMPK e boetse e bonts'a mokhoa o ts'oanang oa ho ikoetlisa ka mor'a ho ikoetlisa (AMPK e ne e le tlaase ka ho fetisisa ho RES le e phahameng ka ho fetisisa ho RES + MIC)1. Ena ke ntho e thahasellisang e fumanoang kaha AMPK le mTOR li lebeletsoe hore e be bahanyetsi ka lebaka la mesebetsi e hanyetsanang ho latela anabolism, empa ka bobeli ba bontšitse mekhoa e tšoanang e bontšang hore ha ba sebelisane empa ho e-na le hoo ba susumetsoa ka boithaopo.
Na ho ka phethoa ho tsoa lipatlisisong tsee hore ho kopanya ho hanyetsa le koetliso ea mamello ho nepahetse bakeng sa kholo ea mesifa? Che, kaha thuto ena e na le mefokolo e meholo. Ntlha ea pele, bapalami ba libaesekele ke baatlelete ba koetlisitsoeng ka mamello kahoo ho lebeletsoe hore ba ikamahanya le boikoetliso ba mamello e le hore ba be le karabelo e fokolang ea khatello ea kelello 'me ka hona ba ka' na ba e-ba le karabelo e fokolang ha ho etsoa boikoetliso ba mamello (mohlala, ho phahama ho fokolang ho AMPK e ka 'na eaba e bile teng. ho hlokomeloa ho feta ha ho ne ho ithutoa batho ba kamehla); batho ba tloaelehileng ba ka 'na ba arabela ka tsela e fapaneng ho ea ka li-biomarker. Ea bobeli, AMPK e khothalletsa mekhoa ea catabolic (ho senya mesifa).2 kahoo keketseho ea AMPK sehlopheng sa RES + MIC e ka emela ho eketseha ha mesifa ea catabolism e khahlanong le molaetsa oa thuto o fanang ka maikutlo ho babali hore ho kopanya koetliso ea ho hanyetsa le ho ikoetlisa ka mamello ho ka 'na ha e-ba bonolo haholoanyane ho hōla ha mesifa. Taba ea boraro, thuto ha ea ka ea sheba phetoho ea protheine ea mesifa (ha anabolic le mekhoa ea catabolic e kenyelelitsoe, ebang phello ea net ke anabolic kapa catabolic). Qetellong, phuputso e bile le baithaopi ba 8 feela ba kentsoeng thutong, ho bolelang hore sehlopha ka seng se ne se na le batho ba 2-3 sehlopheng ka seng e leng se etsang hore moeli oa liphoso o be moholo thutong. Ka hona, thuto ena ha ea lokela ho sebelisoa e le taelo bakeng sa boikoetliso ba 'mele kaha liphello tsa sebele tsa tsoelo-pele ea mesifa ha lia ka tsa hlahlojoa mabapi le batho ba se nang mamello, empa e fana ka leseli liphellong tsa mefuta e sa tšoaneng ea boikoetliso ho li-biomarkers tsa mesifa. ntshetsopele.
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References:
- Jones, TW, Eddens, L., Kupusarevic, J. et al a. Boikoetliso ba Aerobic ha bo ame pontšo ea anabolic ka mor'a boikoetliso ba ho hanyetsa ho baatlelete ba mamello. Sci Rep 11, 10785 (2021). E phatlalalitsoe: 24 May 2021. DOI: https://doi.org/10.1038/s41598-021-90274-8
- Thomson DM (2018). Karolo ea AMPK ho Taolo ea Size ea Skeletal Muscle, Hypertrophy, le Regeneration. Koranta ea Machaba ea saense ea limolek'hule, 19(10), 3125. https://doi.org/10.3390/ijms19103125
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 with a low load exercise (such as very light weight dumbbell bicep curls for many repetitions) is superior for building muscle than just the high load exercise, and that low load exercise is not actually useless or inhibitory for muscle growth.){kind=link}