Vese varume nevakadzi vane mukana unoshamisa kana zvasvika pakuwedzera simba ravo, hypertrophy, uye simba kuburikidza nekudzidziswa kuramba. Mumakumi mashoma emakore apfuura, zvidzidzo zvakawanda zvakaongorora mutsauko ungangove unotamba nhanho mumabatiro anoita varume nevakadzi kune dzimwe nzira dzekudzidzira kuramba.
Mune meta-analysis munguva pfupi yapfuura, vanyori vakatarisa zvidzidzo zvakawanda vachienzanisa varume nevakadzi uye kuti vanopindura sei pakudzivisa kudzidziswa kubva kune simba uye hypertrophy maonero. Zvinonyatsozivikanwa kuti kune misiyano yakadai se mazinga ehomoni, kuonda kwemuviri, uye mhasuru pakati pevarume nevakadzi, asi sei chaizvo vanopesvedzera mhinduro dzekudzidziswa?
Muchidzidzo ichi, vanyori vakaongorora nekuenzanisa nzvimbo nhatu dzakakosha dzekuita, kusanganisira: hypertrophy, simba repamusoro remuviri, uye kuderera kwesimba remuviri. Zvakakosha kucherechedza kuti tsvakiridzo zhinji yaisanganisirwa mune iyi meta-ongororo yaive pavanhu vasina kudzidziswa uye misiyano yekudzidzisa yekuramba yakasiyana zvishoma pakati pezvidzidzo zvakasiyana.
Nezve hypertrophy, vanyori vakaongorora zvidzidzo zve10 zvakasiyana izvo zvakasangana nemaitiro avo uye vakaratidza kuti hypertrophy adaptation yakanga yakafanana pakati pevarume mukati mekutsvakurudza kwavakaita.
Nezve kuderera kwesimba remuviri, 23 zvidzidzo zvakatariswa uye, senge hypertrophy, varume nevakadzi vakapindura zvakafanana maererano nezvakawanwa zvakazara zvichibva pane zviratidzo zvesimba zvinoshandiswa mukutsvaga. Kunyangwe kuwana musimba rezasi remuviri kwakafanana, simba repamusoro remuviri raisiyana-siyana kusvika pamwero mukuru mukati me17 yaisanganisira zvidzidzo uye kuwedzera kukuru kwakaonekwa muvakadzi.
Zvinhu zvekufunga nezvazvo
Tsvagiridzo kusvika nhasi yave yakareruka pakuenzanisa bonde uye kumwe kwakadzama kwenyama misiyano inogona kunge iri kutamba maererano nemabatiro anoita varume nevakadzi kune dzakasiyana nzira dzekudzidzira kuramba.
Migumisiro iri pamusoro inonakidza, zvisinei zvakakosha kuyeuka kuti nhamba huru yevanhu vakaedzwa vakaedzwa vakanga vasina kudzidziswa. Kufunga izvi kunogona kupa chikonzero nei vakadzi vasina kudzidziswa vakaona kuwedzera kukuru kwesimba repamusoro remuviri. Kana iyi nzira yekudzidziswa yaive inosimudzira uye pakanga pasina kuratidzwa kwekutanga kusimba remuviri wepamusoro, kungave kuburikidza nebasa, mutambo kana mararamiro, saka zvine musoro kuti miviri yavo yepamusoro inopindura nekukurumidza kupfuura varume.
Neuromuscular kufunga
In the meta-analysis, vanyori vanocherechedza kuti zvishoma zvichiri kuzivikanwa pamusoro pekusiyana kweuromuscular mutsauko unogona kunge uri kutamba pakati pekuti varume vakasiyana-siyana vanogadzirisa sei maitiro akasiyana-siyana ekudzidzisa.
Zvisinei, zvinokurudzirwa kuti varume vane mukana wekuneta nekukurumidza nekuda kwekudzidziswa kunorema kuenzaniswa nevakadzi, asi chikonzero chaicho nei hachisati chanyatsojeka. Zvakare, varume kazhinji vane a kugwinya sirin'i mahombe kupfuura echikadzi, izvo zvinogona kutsanangura kuti nei vanhukadzi vachikurumidza kujaira kune mamwe marudzi ezvitsva zvinokurudzira (novice gains).
Muscle mass uye hormonal issues
Pakati pevarume, varume vanowanzove nemuviri wakaonda uye wakazara mhasuru uremu zvichienzaniswa nevakadzi, nepo vakadzi vane huwandu hwakanyanya hwemafuta emuviri. Kunze kwekusiyana uku, vanyori vanonongedza kuti imwe tsananguro pakati pekusawirirana munzira iyo vanhukadzi vanopindura nenzira dzakasiyana dzedzidziso inogona kuve nekuda kwekusiyana kweiyo tsandanyama phenotype yebonde rega rega.
Chaizvoizvo, mhinduro dzakasiyana-siyana dzekuramba kudzidziswa dzinogona kunge dziri nekuda kwekuita tsandanyama fiber kuumbwa zvinosiyana pakati pevarume nevakadzi. Zvisinei nedzimwe ongororo dzinoratidza kuti vakadzi vane zvikamu zvepamusoro zve Type I fibers muvastus lateralis uye biceps brachii, iyo inogona kunge iri data inoshandiswa kuratidza maitiro ekudzidzisa akanakisisa, kuchine tsvakurudzo isina kukwana pamusoro penyaya iyi kutora chero mhedziso.
Kana zvasvika kune kusiyana kwehomoni, varume vanowanzova nemazinga e-androgen akakwirira kupfuura vakadzi, izvo zvingaratidza kuti nei vakadzi vachiona kuchinja kushoma muhukuru hwetsandanyama nekudzidzira kunotungamirirwa ne hypertrophy-oriented. Vanyori vanocherechedzawo kuti kunyange zvazvo varume vachiwanzoona kuwedzera kukuru kwe hypertrophy uye simba kupfuura vakadzi, kuwedzera kwehama pakati pevarume kwakafanana nekufamba kwenguva.
Chimwe chinhu chehomoni chakakurukurwa kusiyana kungava nevakadzi panguva yavo kuenda kumwedzi. Tsvagiridzo ichiri yakareruka pamaitiro chaiwo angangove ari kutamba maererano nesimba uye hypertrophy inogadziriswa panguva dzakasiyana siyana dzekutenderera, asi pane mamwe mazano ekuti kukura uye kuneta kunonyanya kuitika.
Vanyori zvakare vakataura nezve chokwadi chekuti kana zvasvika muscular kuneta, kusiyana kwepabonde kunoenderana nebasa riri kuitwa. Zvisinei, zvave zvichinzi vakadzi vanonzwa kuneta kushoma kwetsandanyama pavanenge vachiita mazamu ari ega.