{"id":4838,"date":"2015-06-08T08:19:38","date_gmt":"2015-06-08T05:19:38","guid":{"rendered":"http:\/\/urbeamea.ro\/albaiulia\/?p=4838"},"modified":"2015-06-11T07:59:04","modified_gmt":"2015-06-11T04:59:04","slug":"antrenamentele-de-tonifiere-si-hipertrofie","status":"publish","type":"post","link":"https:\/\/urbeamea.ro\/albaiulia\/antrenamentele-de-tonifiere-si-hipertrofie\/","title":{"rendered":"Antrenamentele de tonifiere \u015fi hipertrofie"},"content":{"rendered":"<p><a href=\"http:\/\/urbeamea.ro\/albaiulia\/wp-content\/uploads\/2015\/06\/DeliaAlexa1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-4840\" src=\"http:\/\/urbeamea.ro\/albaiulia\/wp-content\/uploads\/2015\/06\/DeliaAlexa1-200x300.jpg\" alt=\"DeliaAlexa1\" width=\"200\" height=\"300\" \/><\/a>\u00cenc\u0103 nu par clare mecanismele de baz\u0103 ale\u00a0hipertrofiei musculare, \u00een special \u00een ceea ce privesc stimulii specifici. Din acest motiv, \u00een biografia disponibil\u0103 specific\u0103 a Body Building-ului sau culturismului, exist\u0103 o oarecare confuzie. Adaptarea dorit\u0103 face referire la:<\/p>\n<p>\u2022 cre\u015fterea proteinelor ce constituie fibra muscular\u0103<br \/>\n\u2022 cre\u015fterea num\u0103rului de capilare<br \/>\n\u2022 cre\u015fterea volumului \u015fi num\u0103rului motocondriilor<br \/>\n\u2022 cre\u015fterea \u0163esutului conectiv<br \/>\n\u2022 splitting-ul (sau diviziunea longitudinal\u0103) fibrelor musculare<br \/>\n\u2022 cre\u015fterea num\u0103rului de fibre (miogeneza) pornind de la fibre satelit<br \/>\n\u2022 cre\u015fterea sarcoplasmei<br \/>\n\u2022 cre\u015fterea cantit\u0103\u0163ii de glycogen muscular<\/p>\n<p>Este demonstrat \u015ftiin\u0163ific faptul c\u0103 anumite antrenamente pot determina o cre\u015ftere a sec\u0163iunii transversale a mu\u015fchiului.<\/p>\n<p>La biopsia muscular\u0103, se observ\u0103 c\u0103 o mare parte a acestei cre\u015fteri se datoreaz\u0103 unei m\u0103riri a suprafe\u0163ei fibrelor musculare, \u00een special a celor de tip IIb.<\/p>\n<p>Se pare c\u0103 o astfel descre\u015ftere se datoreaz\u0103 m\u0103riri con\u0163inutului proteic al fibrei \u00eens\u0103\u015fi, care se adapteaz\u0103 la necesit\u0103\u0163ile de for\u0163\u0103 provocate de antrenament.<\/p>\n<p>Cre\u015fte cantitatea de proteine contracti\u0103 \u015fi prin urmare, cre\u015fte cantitatea de miofibrile. Cu toate aceasta, este doar una dintre adapt\u0103rile enumerate.<\/p>\n<p>Conform lui Hatfield, cre\u015fterea dimensiunii mu\u015fchiului se datoreaz\u0103 \u00een procent de 20-30% cre\u015fterii proteinei musculare \u015fi \u00een procent de 2-3% m\u0103ririi \u0163esutului conectiv.<\/p>\n<p>Este evident c\u0103 o mare parte a stimulilor provoca\u0163i de antrenament vor fi destina\u0163i dezvolt\u0103rii componentelor hipertrofiei ce reprezint\u0103 procente mai mari, f\u0103r\u0103 a uita \u00eens\u0103 de restul.<\/p>\n<p>De exemplu, pentru a cre\u015fte cantitatea de proteine, miofibrile \u015fi sarcoplasma (reprezint\u0103 40-60% din hipertrofie), vor fi necesare repetarea gesturilor \u00eentre 6-12 ori; \u00eentre 40-60% din antrenament va determina apari\u0163ia acestor stimuli.<\/p>\n<p>Pentru cre\u015fterea capilarelor \u015fi a mitocondriilor (reprezint\u0103 18-30% din hipertrofie),vor trebui s\u0103 se efectueze \u00eentre 15-25 de repet\u0103ri.<\/p>\n<p>A\u015fa cum s-a men\u0163ionat, fibrele care r\u0103spund mai bine hipertrofiei sunt fibrele albe, \u00een special cele de tip IIb, rapide glucolitice.<\/p>\n<p>Este logic s\u0103 se acorde prioritate tipurilor de stimuli cu sarcin\u0103 ridicat\u0103, cu pu\u0163ine repet\u0103ri \u015fi repaus suficient.<\/p>\n<p>Alter\u00e2nd \u00eentr-un procent mai mic, antrenamente pentru a stimula fibrele ro\u015fii cu num\u0103r mai mare de repet\u0103ri \u015fi sarcin\u0103 mai mic\u0103.<\/p>\n<p>Se impune s\u0103 amintim c\u0103 unii mu\u015fchi prezint\u0103 propor\u0163ii relativ constante ale fibrelor musculare din care sunt forma\u0163i.<\/p>\n<p>Astfel, de exemplu, \u015ftim c\u0103 mu\u015fchii solear \u015fi gastrocnemieni prezint\u0103 o cantitate mare de fibr\u0103 ro\u015fie. \u00cen timp ce al\u0163i mu\u015fchi prezint\u0103 o varietate mult mai mare a acestor propor\u0163ii.<\/p>\n<p>De exemplu, este mai dificil s\u0103 se determine ce con\u0163inut de fibre se reg\u0103se\u015fte \u00een cvadriceps sau \u00een deltoizi.<\/p>\n<p>Este un proces mai complex, programarea antrenamentului atunci c\u00e2nd se cunosc propor\u0163iile de fibre ce compun mu\u015fchiul \u00een cauz\u0103.<\/p>\n<p>HIPERPLAZIA<\/p>\n<p>Exist\u0103 multe controverse cu privire la hiperplazie (crearea de fibre musculare).<\/p>\n<p>Studiile de laborator recente, cu \u015foareci care se antrenau folosind metode de Body Building (exerci\u0163ii tip genuflexiuni sau squat), demonstreaz\u0103 faptul c\u0103 este posibil\u0103 cre\u015fterea num\u0103rului de fibre muscular p\u00e2n\u0103 la 14%.<\/p>\n<p>Cre\u015fterea se datoreaz\u0103 splitting-ului fibrelor \u015fi activit\u0103\u0163ilor de celule embrionare \u201dpuse \u00een func\u0163iune\u201d de c\u0103tre stimulii antrenamentului.<\/p>\n<p>TONIFIERE-FITNESS<\/p>\n<p>Acest cuv\u00e2nt at\u00e2t de prezent \u00een limbajul celui c\u0103ruia frecventeaz\u0103 s\u0103lile de fitness, nu este \u00eentotdeauna interpretat \u00een sensul cel mai strict.<\/p>\n<p>De fapt, este o diferen\u0163\u0103 substan\u0163ial\u0103 \u00eentre semnifica\u0163ia fiziologic\u0103 a tonifierii musculare \u015fi semnifica\u0163ia tonifierii drept defini\u0163ie deschis\u0103 care indic\u0103 o stare de form\u0103.<\/p>\n<p>Tonusul muscular reprezint\u0103 gradul de contractare minim\u0103 permanent\u0103 a fibrelor mu\u015fchiului \u00een repaus.<\/p>\n<p>La centrele de activit\u0103\u0163i de fitness, antrenamentul de tonifiere face referire, \u00een majoritatea cazurilor, la profiluri specific de activitate care permit \u00eendeplinirea obiectivelor fizico-func\u0163ionale \u015fi estetice.<\/p>\n<p>Hipertrofia muscular\u0103 se redimensioneaz\u0103 \u015fi se combin\u0103 cu alte obiective, dob\u00e2ndind importan\u0163a antrenamentului de aerobic, mixt anaerobic-aerobic, precum \u015fi alte tipuri de antrenare a for\u0163ei, ce nu \u00eentotdeauna sunt destinate cre\u015fterii volumului sau for\u0163ei.<\/p>\n<p>Am ad\u0103ugat termenul de fitness pentru a \u00eengloba conceptul de s\u0103n\u0103tate \u015fi de activit\u0103\u0163i care confer\u0103 s\u0103n\u0103tate persoanei.<\/p>\n<p>Antrenorul trebuie s\u0103 aib\u0103 o viziune deschis\u0103 \u015fi curioas\u0103 asupra evolu\u0163iilor \u015ftiin\u0163ifice \u00een aceast\u0103 profesie, \u00eens\u0103, \u00een special, trebuie s\u0103 educe clientul \u00een spiritul unei filozofii de s\u0103n\u0103tate active \u015fi responsabile.<\/p>\n<p><a href=\"http:\/\/www.facebook.com\/delia.alexa.56\" target=\"_blank\">Legian Alexandra Delia<\/a> &#8211; Instructor fitness-aerobic\/Personal trainer &#8211;\u00a0<a href=\"https:\/\/www.facebook.com\/zengym.ro\" target=\"_blank\">ZenGym<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00cenc\u0103 nu par clare mecanismele de baz\u0103 ale\u00a0hipertrofiei musculare, \u00een special \u00een ceea ce privesc stimulii specifici. Din acest motiv, \u00een biografia disponibil\u0103 specific\u0103 a Body Building-ului sau culturismului, exist\u0103 o oarecare confuzie. Adaptarea dorit\u0103 face referire la: \u2022 cre\u015fterea proteinelor ce constituie fibra muscular\u0103 \u2022 cre\u015fterea num\u0103rului de capilare \u2022 cre\u015fterea volumului \u015fi num\u0103rului &hellip;<\/p>\n","protected":false},"author":16,"featured_media":4840,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[255],"tags":[],"class_list":["post-4838","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Antrenamentele de tonifiere \u015fi hipertrofie - Revista Urbea Mea - Revista de Alba<\/title>\n<meta name=\"description\" content=\"\u00cenc\u0103 nu par clare mecanismele de baz\u0103 ale\u00a0hipertrofiei musculare, \u00een special \u00een ceea ce privesc stimulii specifici. 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