Bobabili abesilisa nabesifazane banamandla amangalisayo uma kuziwa ekwandiseni amandla abo, i-hypertrophy, namandla ngokuqeqeshwa kokumelana. Emashumini ambalwa eminyaka adlule, izifundo eziningi ziye zahlola umehluko ongaba khona odlala indima yokuthi ubulili buzivumelanisa kanjani nezinhlobo ezithile zokuqeqeshwa kokumelana.
Ku-a ukuhlaziywa kwemeta muva nje, abalobi babheke izifundo eziningi eziqhathanisa amadoda nabesifazane nokuthi basabela kanjani ekuqeqesheni ukumelana nombono wamandla kanye ne-hypertrophy. Kuyaziwa ukuthi kunomehluko onjengo amazinga e-hormone, isisindo somzimba omncane, nesisindo somzimba phakathi kobulili, kodwa zithonya kanjani izimpendulo zokuqeqesha?
Ocwaningweni, ababhali bahlaziye futhi baqhathanisa izindawo ezintathu ezibalulekile zokusebenza, okuhlanganisa: i-hypertrophy, amandla omzimba angaphezulu, namandla aphansi omzimba. Kuyaphawuleka ukuthi ucwaningo oluningi olufakwe kulokhu kuhlaziywa kwemeta lwalungabantu abangaqeqeshiwe futhi okuguquguqukayo kokuqeqeshwa kokumelana kwahluka kancane phakathi kwezifundo ezihlukene.
Ngokuphathelene ne-hypertrophy, abalobi babuyekeze izifundo ezihlukene ze-10 ezihlangabezana nezindlela zabo futhi baphakamisa ukuthi ukulungiswa kwe-hypertrophy kwakufana phakathi kobulili phakathi kocwaningo abalubuyekezile.
Mayelana namandla aphansi omzimba, kucatshangelwe izifundo ezingama-23 futhi, njenge-hypertrophy, bobabili ubulili basabela ngendlela efanayo ngokuphathelene nezinzuzo zizonke ezisekelwe kumaka amandla asetshenziswe ocwaningweni. Nakuba izinzuzo zamandla aphansi omzimba ziyefana, amandla omzimba aphezulu ayehlukahluka ngezinga elikhulu phakathi kwezifundo eziyi-17 ezifakiwe futhi ukwanda okukhulu kwabonwa kwabesifazane.
Izici okufanele zicatshangelwe
Ucwaningo kuze kube manje belulula ekuqhathaniseni ubulili kanye nomunye umehluko ojulile wokuphila okungenzeka udlalwa mayelana nendlela abesilisa nabesifazane abasabela ngayo ezinhlotsheni ezahlukene zokuqeqeshwa kokumelana.
Imiphumela engenhla iyathakazelisa, nokho kufanelekile ukukhumbula ukuthi inani elikhulu labantu ocwaningweni abahloliwe bebengaqeqeshiwe. Ukucabangela lokhu kungase kusikisele ukuthi kungani abesifazane abangaqeqeshiwe babone ukwanda okukhulu kwamandla aphezulu omzimba. Uma lolu hlobo lokuqeqeshwa lwaluyisikhuthazo esinoveli futhi kwakungekho ukuchayeka kwangaphambili ekuqeqesheni amandla omzimba aphezulu, kungaba ngomsebenzi, ezemidlalo noma indlela yokuphila, khona-ke kunengqondo ukuthi imizimba yabo engaphezulu isabela ngokushesha kunamadoda.
Ukucatshangelwa kwe-Neuromuscular
Ku i-meta-analysis, ababhali bayaqaphela ukuthi kuncane okwaziwayo mayelana nomehluko ongaba khona we-neuromuscular ongase udlalwe phakathi kokuthi ubulili obuhlukene buzivumelanisa kanjani nezinhlobo ezihlukahlukene zokuqeqesha.
Nokho, kuphakanyiswa ukuthi amadoda anamandla okukhathala ngokushesha ngenxa yokuqeqeshwa okunzima uma kuqhathaniswa nabesifazane, kodwa isizathu esiqondile sokuthi kungani singakacaci. Futhi, amadoda ngokuvamile ane ukuqina kophahla ezinkulu kunabesifazane, okungase kuchaze ukuthi kungani abesifazane bezijwayela ngokushesha ezinhlotsheni ezithile zezisusa zenoveli (izinzuzo zabaqalayo).
Izinkinga ze-muscle ne-hormonal
Phakathi kobulili, amadoda ngokuvamile anesisindo somzimba esithambile nesisindo esiphelele semisipha uma kuqhathaniswa nabesifazane, kanti abesifazane banamaphesenti aphezulu amafutha omzimba. Ngaphandle kwalo mehluko, ababhali baveza ukuthi enye incazelo phakathi kokuphambana kwendlela abobulili obusabela ngayo ezinhlotsheni ezahlukene zokuqeqeshwa kungabangwa ukwehlukana kwezindlela zokuqeqesha. i-muscle phenotype wobulili ngalunye.
Empeleni, izimpendulo ezihlukene ekuqeqesheni ukumelana nazo zingadalwa ukuthi kwenziwa kanjani ukwakheka kwe-muscle fiber kuyehluka phakathi kobulili. Naphezu kocwaningo oluthile oluphakamisa ukuthi abesifazane banamaphesenti aphezulu Uhlobo lwemicu ye-I ku-vastus lateralis ne-biceps brachii, okungase kube idatha esetshenziselwa ukuphakamisa izinqubo zokuqeqesha ezingcono kakhulu, kusenocwaningo olwanele ngalesi sihloko ukuze kufinyelelwe noma yiziphi iziphetho.
Uma kufika umehluko we-hormonal, amadoda ngokuvamile anamazinga e-androgen aphezulu kunabesifazane, okungase kusikisele ukuthi kungani abesifazane bethola ushintsho oluncane kusayizi wemisipha ngokuqeqeshwa okugxile ku-hypertrophy. Ababhali baphinde baqaphele ukuthi nakuba amadoda ngokuvamile ebona ukwanda okukhulu kwe-hypertrophy ephelele namandla kunabesifazane, ukwanda okuhlobene phakathi kobulili kuyafana ngokuhamba kwesikhathi.
Esinye isici sama-hormone okwaxoxwa ngaso umehluko abesifazane abangase babe nawo ngesikhathi sabo umjikelezo wokuya esikhathini. Ucwaningo luselula uma kuqhathaniswa nezinqubo eziqondile ezingase zibe khona mayelana namandla kanye nokuguquguquka kwe-hypertrophy phakathi nezingxenye ezihlukahlukene zomjikelezo, kodwa kukhona iziphakamiso zokuthi ukukhula nokukhathala kwenzeka kuphi.
Ababhali baphinde benza inkomba yokuthi uma kukhulunywa ukukhathala kwemisipha, umehluko wobulili uncike emsebenzini owenziwayo. Nokho, kuye kwasikiselwa ukuthi abesifazane babhekana nokukhathala okuncane kwemisipha lapho benza ukufinyela okukodwa.