An sabunta ta ƙarshe 27/12/2023 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

Tseren Sweden, Switzerland - Hoton Wikimedia

Triceps brachii: Makullin ku don samun sakamako mai kyau na ƙetare ƙasa.

Takaitaka brachii. Kalmomin kalmomi biyu masu kyau don yawancin masu tsalle-tsalle kan ƙasar tsalle-tsalle. Arms Trekker. gungume Muscle. Dear triceps yana da sunaye da yawa a cikin yanayin ƙasa. Amma me bincike ya ce, yadda yake da mahimmanci don kyakkyawan sakamako ga ƙetaren ƙasa?

Gwanaye? Me?

Idan baku san sunan Latin ɗin ba don mai jan hannun to ya yi kyau sosai. Triceps shine sifar biceps. Inda yan biceps suke kokarin lanƙwasa hannu don ƙirƙirar mafi girman 'Skipper'n tsoka' akan hanu, triceps zai kasance da alhakin yin akasin haka. Wato, gyara madafan hannu kuma ka ba da mafi girman yiwuwar raguwa a bayan hannun. A cikin sharuddan fasaha, biceps dan adawa zuwa ga triceps - a sauƙaƙe, wanda ya aikata akasin haka.

Triceps a cikin Latin yana nufin "tsoka mai hannu uku". Kuma kamar yadda aka ambata, yana da alhakin haɓaka haɗin gwiwar gwiwa (yana daidaita hannun).

Triceps brachii - Hoton Wikimedia

A cikin hoton da ke sama mun ga triceps brachii a bayan baya na sama na hannu.

Nazarin: Triceps brachii yana ƙarfafa hanyar haɗi don kyakkyawan sakamako a cikin gasa mai ƙetare ƙasa.

Nazarin da aka buga a cikin jaridar 'Scandinavian Journal of Medicine & kimiyya a wasanni' (Terzis et al, 2006) da nufin ganin idan ingantaccen horo na sama a cikin masu fafatawa zai samar da saurin farfadowa da daidaitawa a cikin hanyoyin braicei, kuma kimanta tasirin wannan akan sakamakon su. Anyi wannan ta hanyar ɗaukar gwajin ƙwayar tsoka da ƙwayoyin tsoka na triceps brachii duka biyu da kuma bayan cikakken shirin motsa jiki na mako-mako. 'Yan takarar fitattu shida sun halarci binciken.

Gabatarwa: «Wannan binciken yana da nufin kimantawa ko ƙarin ƙarin horo na jiki a cikin ƙwararrun ƙwararrun ƙwararrun ƙetare na ƙasa yana haifar da daidaita tsokar triceps brachii (TB) kuma ko wannan yana shafar aiki. An samu biopsies na tsoka daga tsokar tarin fuka a cikin mazaje shida masu tsallake -tsallake na kasa kafin da bayan makonni 20 na ƙarin horo na jiki. »

 

Tjejvasa 2006 - Hoton Wikimedia

Sakamakon da aka samu bayan makonni 20 sun kasance masu kyau. A cikin triceps brachii kun ga ɗaya karuwa a cikin ƙwayoyin tsoka na I da IIA kan bi da bi 11.3% og 24.0%. Wanda kuma ya ga daya increaseara cikin abubuwan ƙwaƙwalwa a cikin ƙwayoyin tsoka, waɗannan sun ƙaru tsakanin 2.3 - da 3.2. Bugu da ƙari, akwai canje-canje a cikin tsarin ƙwayoyin tsoka daban-daban. An kuma sami ƙarin haɓaka a cikin citrate synthase og 3-hydroxyacyl coenzyme A dehydrogenase.Mai amfani tare da bi da bi 23.3% og 15.4%, wannan yana sake nufin cewa kuna samun murmurewa da sauri bayan motsa jiki da kuma karin ƙarfin oxygen. Lokaci a daya 10 km gudu An kuma inganta tare da 10.4%.

Sakamako: «Yankin giciye na nau'in I da IIA fibers ya karu da 11.3% da 24.0%, bi da bi, haka kuma adadin capillaries da fiber (2.3-3.2) (duk P <0.05). SDS-polyacrylamide electrophoresis ya bayyana a cikin fibers guda ɗaya cewa adadin fibers da ke bayyana nau'in sarkar myosin (MHC) nau'in I isoform ya ragu daga 68.7% zuwa 60.9% (P <0.05), MHC I / IIA isoform bai canza ba, yayin da MHC IIA fibers ya karu daga 21.6% zuwa 35.7% da 4.8% MHC IIA / IIX sun ɓace tare da horo (duka P <0.05). Citrate synthase da 3-hydroxyacyl coenzyme A ayyukan dehydrogenase sun ƙaru da 23.3% da 15.4%, bi da bi, da kuma yin nishaɗi sau biyu na tsawon kilomita 10 ta 10.4% (duk P <0.05).

An kara ganin hakan waɗancan mutane waɗanda suka sami mafi girman canji don daidaitawa da tsoka sune kuma waɗanda suka sami mafi kyawun ci gaba yayin wasan motsa jiki a kilomita 10.

"Abubuwan da suka nuna mafi girman haɓakawa a cikin wasan kwaikwayon sun nuna mafi girman daidaitawar tsoka, wanda, bi da bi, yana da alaƙa da iskar oxygen kafin-maximal."

 

Don haka, a nan kuna da baki da fari:

- Motsa jikin kwatancen kwalliya don samun sakamako mafi kyau a cikin hanyar tsallaka ƙasa.

Hanyar Bernina tsakanin St Moritz da Triano (tare da kyawawan hanyoyin ketare kusa da ita) - Photo Wikimedia

Anan ka ga daya valeo tricep igiya. Waɗannan ana samun su a yawancin wasan motsa jiki kuma suna dacewa don rage tudu.

kafofin:
- Terzis G, Stattin B, Holmberg HC. Horar da jiki na sama da tsoffin brachii na fitattun 'yan wasan ƙetare. Scand J Med Sci Wasanni. 2006 Apr; 16 (2): 121-6.

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