{"id":12094,"date":"2022-10-15T10:00:22","date_gmt":"2022-10-15T08:00:22","guid":{"rendered":"http:\/\/bigman.to\/?p=12094"},"modified":"2024-01-31T12:40:48","modified_gmt":"2024-01-31T11:40:48","slug":"how-to-grow-muscles","status":"publish","type":"post","link":"https:\/\/bigman.to\/lv\/how-to-grow-muscles\/","title":{"rendered":"K\u0101 audz\u0113t musku\u013cus?"},"content":{"rendered":"

S\u0101kum\u0101 ir j\u0101b\u016bt k\u0101dam impulsam\/stimulam, kas izraisa v\u0113lamo reakciju (adapt\u0101ciju), piem\u0113ram, musku\u013cu hipertrofiju, sp\u0113ka pieaugumu utt. Atkar\u012bb\u0101 no t\u0101, k\u0101 v\u0113lamies, lai organisms piel\u0101gotos, ir j\u0101izv\u0113las ar\u012b atbilsto\u0161s stimul\u0101cijas veids (treni\u0146a stils).<\/p>

\u012apa\u0161i stimuli, kas stimul\u0113 hipertrofiju un sp\u0113ka pieaugumu, ir \u0161\u0101di:<\/h3>
    \n
  1. musku\u013cu \u0161\u0137iedru inerv\u0101cija (nervu aspekts).<\/li>\n
  2. musku\u013cu strukt\u016bru boj\u0101jumi un nogurums (fizisk\u0101 un metabolic puse).<\/li>\n<\/ol>

    Apst\u0101simies pie pirm\u0101 punkta. Veicot vingrin\u0101jumus, m\u0113s liekam musku\u013ciem str\u0101d\u0101t, un t\u0101 ir nervu stimul\u0101cija. Pateicoties CNS (centr\u0101lajai nervu sist\u0113mai), j\u016bs p\u0101rraid\u0101t no smadzen\u0113m sign\u0101lu, ka v\u0113laties pacelt svaru stieni no kr\u016bt\u012bm, un musku\u013ci izpilda j\u016bsu pras\u012bbu. M\u0113s s\u012bk\u0101k apl\u016bkosim musku\u013cu iesaisti cit\u0101 rakst\u0101.<\/p>

    Kas attiecas uz otro punktu, tas ir vair\u0101k saist\u012bts ar veidu, k\u0101 tren\u0113jaties. Sakar\u0101 ar izmantoto slodzi (hanteles) musku\u013cu \u0161\u0137iedr\u0101s veidojas mikrotraumas, da\u017e\u0101du musku\u013cu organo\u012bdu boj\u0101jumi, metabolic nogurums un tam sekojo\u0161a aug\u0161anas faktoru sekr\u0113cija.<\/p>

    N\u0101kamais ir atvese\u013co\u0161an\u0101s. \u0136ermenis cen\u0161as visu atgriezt optim\u0101l\u0101 st\u0101vokl\u012b, lai n\u0101kamreiz b\u016btu lab\u0101k sagatavots gan nervu (CNS), gan fiziski (audi). Citi re\u0123ener\u0101cij\u0101 iesaist\u012btie faktori ir hormoni un anaboliska rakstura vielas. To sekr\u0113ciju nosaka slodze.<\/p>

    Tie ir androg\u0113ni (v\u012brie\u0161u dzimumhormoni) un estrog\u0113ni (sievie\u0161u dzimumhormoni), aug\u0161anas hormons utt. Tie visi zin\u0101m\u0101 m\u0113r\u0101 ietekm\u0113 musku\u013cu apjoma palielin\u0101\u0161anos.<\/p>

    Kad aug musku\u013ci?<\/h3>

    Pie\u0146emsim, ka no r\u012bta dodieties uz treni\u0146u, no br\u012b\u017ea, kad to pabeidzat, optim\u0101los apst\u0101k\u013cos anaboliskie procesi s\u0101k vairoties. T\u0101tad musku\u013ci aug visu dienu, ne tikai nakt\u012b.<\/p>

    Attiec\u012bb\u0101 uz laiku, kad tie uzr\u0101da paaugstin\u0101tu proteosint\u0113zi, tas ir, audu atjauno\u0161anos (hipertrofiju). Varam diezgan prec\u012bzi apgalvot, ka maz\u0101m musku\u013cu grup\u0101m tas ir 24 stundas, bet liel\u0101m - 48 stundas. Liel\u0101kais aug\u0161anas vilnis ir tikai aptuveni 36 stundas p\u0113c treni\u0146a. Tas, ka musku\u013ci 4. dien\u0101 p\u0113c treni\u0146a v\u0113l s\u0101p, ir z\u012bme, ka tie v\u0113l nav atjaunoju\u0161ies l\u012bdz 100%, bet to aug\u0161anas potenci\u0101ls ir pa\u0161\u0101 apak\u0161\u0101! T\u0101tad, k\u0101d\u0113\u013c tren\u0113ties tikai vienu reizi ned\u0113\u013c\u0101! M\u0113s s\u012bk\u0101k apl\u016bkosim treni\u0146u sist\u0113mu n\u0101kamreiz.<\/p>

    Lai pan\u0101ktu maksim\u0101lu musku\u013cu hipertrofiju, nepiecie\u0161ama vismaz da\u017eu turpm\u0101k uzskait\u012bto faktoru un meh\u0101nismu mijiedarb\u012bba.<\/p>

    Olbaltumvielu uzkr\u0101\u0161an\u0101s musku\u013cu \u0161\u0137iedr\u0101s, vai nu palielinot to sint\u0113zi, vai nom\u0101cot proteol\u012bzi.<\/p>

    Paaugstin\u0101ta aug\u0161anas faktoru, piem\u0113ram, GH, HGF, IGF-1, FGF, aktivit\u0101te.<\/p>

    Paaugstin\u0101ta miog\u0113no cilmes \u0161\u016bnu vai satel\u012bt\u0161\u016bnu prolifer\u0101cija un diferenci\u0101cija, kas atkar\u012bga vai nu no iepriek\u0161 min\u0113tajiem aug\u0161anas faktoriem, vai no anabolisko stero\u012bdu vai citu dabisko stimulatoru, tostarp treni\u0146a, eksog\u0113nas ievad\u012b\u0161anas.<\/p>

    Jaunu miofibrilu veido\u0161an\u0101s, ko sauc par hiperpl\u0101ziju.<\/p>

    Da\u017eu catabolic citok\u012bnu, \u012bpa\u0161i interleik\u012bna-6, palielin\u0101\u0161an\u0101s p\u0113c treni\u0146a nom\u0101k\u0161ana.<\/p>

    G\u0113na, kas ra\u017eo olbaltumvielu miostat\u012bnu, negat\u012bvu musku\u013cu aug\u0161anas modulatoru, modul\u0101cija.<\/p>

    T\u0101tad \u0161ie ir galvenie krit\u0113riji, uz kuriem jums b\u016bs j\u0101koncentr\u0113jas j\u016bsu kult\u016brisma centienos, jo \u012bpa\u0161i, ja v\u0113laties progres\u0113t dabiski, bet dopinga gad\u012bjum\u0101 tas ar\u012b nav slikti.<\/p>

    Satel\u012bt\u0161\u016bnas<\/h3>

    Satel\u012bt\u0161\u016bnas, sauktas ar\u012b par mioblastiem, ir mononukle\u0101ras (vienkodolu) miog\u0113n\u0101s jeb musku\u013cus veidojo\u0161\u0101s l\u012bnijas \u0161\u016bnas. Atp\u016btas (miega) satel\u012btmusku\u013cu \u0161\u016bnas atrodas starp pieaugu\u0161as skeleta musku\u013cu \u0161\u0137iedras \u0101r\u0113jo baz\u0101lo pl\u0101ksn\u012bti un plazmal\u0113mu. Lai gan to aktiviz\u0113\u0161ana un iesaist\u012b\u0161an\u0101s \u0161\u016bnu cikl\u0101 \u013cauj musku\u013ciem re\u0123ener\u0113ties un piel\u0101goties, aktiviz\u0101cijas sign\u0101ls v\u0113l nav zin\u0101ms. \u0160aj\u0101 p\u0113t\u012bjum\u0101, piem\u0113ram, tika p\u0113t\u012bta sl\u0101pek\u013ca oks\u012bda (NO) loma satel\u012bt\u0161\u016bnu aktiviz\u0113\u0161an\u0101.<\/p>

    P\u0113c skeleta musku\u013cu traum\u0101m, piem\u0113ram, treni\u0146a vai anabolisko stero\u012bdu lieto\u0161anas, veidojas jaunas \u0161\u0137iedras vai t\u0101s tiek atjaunotas no viet\u0113j\u0101m satel\u012bt\u0161\u016bn\u0101m, kas atjauno s\u0101kotn\u0113j\u0101 musku\u013ca \u0161\u0137iedru sast\u0101vu. Savaino\u0161os cilv\u0113ka musku\u013cos satel\u012bt\u0161\u016bn\u0101m ir svar\u012bga loma musku\u013cu re\u0123ener\u0101cij\u0101 - gan k\u0101 neizdevu\u0161os metabolisma pastiprin\u0101juma avotam, gan k\u0101 potenci\u0101l\u0101m aizst\u0101j\u0113jda\u013c\u0101m s\u0101kotn\u0113j\u0101s \u0161\u016bnas nekrotisko segmentu viet\u0101. Turkl\u0101t \u0161\u012bs \u0161\u016bnas ir atbild\u012bgas par papildu kodolu ar DNS nodro\u0161in\u0101\u0161anu augo\u0161\u0101m un re\u0123ener\u0113jo\u0161\u0101m musku\u013cu \u0161\u016bn\u0101m. Musku\u013cu satel\u012bt\u0161\u016bnas jau sen tiek uzskat\u012btas par specifisku miog\u0113nu (musku\u013cus veidojo\u0161u) l\u012bniju, kas ir atbild\u012bga par skeleta musku\u013cu aug\u0161anu, atjauno\u0161anu un uztur\u0113\u0161anu p\u0113c piedzim\u0161anas. Tas t\u0101 nav; satel\u012bt\u0161\u016bn\u0101m v\u0113l ir j\u0101diferenc\u0113 un t\u0101d\u0113j\u0101di j\u0101ieg\u016bst da\u017e\u0101do audu \u0161\u016bnu, kuras t\u0101m paredz\u0113ts aizst\u0101t vai ar kur\u0101m t\u0101s ir sapl\u016bst, specifika un \u012bpa\u0161\u012bbas. Nesen veiktajos p\u0113t\u012bjumos ar pel\u0113m, piem\u0113ram, atkl\u0101j\u0101s, ka kaulu smadze\u0146u hematopo\u0113tiskaj\u0101m (asinsrades) \u0161\u016bn\u0101m piem\u012bt ar\u012b musku\u013cu re\u0123ener\u0101cijas potenci\u0101ls.<\/p>

    Satel\u012bt\u0161\u016bnu aktiviz\u0101cija p\u0113c traumas ir b\u016btiska musku\u013cu atjauno\u0161anai, un pirmais tika pier\u0101d\u012bts, ka aknu aug\u0161anas faktors stimul\u0113 \u0161o aktiviz\u0101ciju. Ne\u013caujieties maldin\u0101t \u0161\u012b aug\u0161anas faktora nosaukumam, kas var\u0113tu likt dom\u0101t, ka tas ir sastopams tikai akn\u0101s. Eksperimenti liecina, ka HGF ir ar\u012b musku\u013cos, var izdal\u012bties p\u0113c traumas un sp\u0113j aktiviz\u0113t neakt\u012bv\u0101s satel\u012bt\u0161\u016bnas. Satel\u012bt\u0161\u016bnas ir klus\u0113jo\u0161as, ja t\u0101s kult\u016br\u0101 tiek pak\u013cautas seruma iedarb\u012bbai, bet prolifer\u0113, ja t\u0101s tiek pak\u013cautas mitog\u0113nu iedarb\u012bbai no sasmalcin\u0101tu musku\u013cu ekstrakta. \u0160\u0101das \u012bpa\u0161\u012bbas piem\u012bt ar\u012b b\u0101zes fibroblastu aug\u0161anas faktoram jeb bFGF. Vismaz attiec\u012bb\u0101 uz prolifer\u0101ciju.<\/p>

    Es dro\u0161i vien nevienu nep\u0101rsteig\u0161u, ja atkl\u0101ju, ka da\u017ei anaboliskie stero\u012bdi aktiviz\u0113 satel\u012bt\u0161\u016bnu prolifer\u0101ciju un diferenci\u0101ciju. Piem\u0113ram, eksperiment\u0101 ar \u017eurk\u0101m tika konstat\u0113ts, ka anaboliskais stero\u012bds trenbolons iedarbojas anaboliski, stimul\u0113jot satel\u012bt\u0161\u016bnu prolifer\u0101ciju un diferenci\u0101ciju, jo palielin\u0101s \u0161o \u0161\u016bnu jut\u012bba pret IGF-1 un FGF darb\u012bbu.<\/p>

    Insul\u012bnam l\u012bdz\u012bg\u0101 aug\u0161anas faktora-1 jeb IGF-1 loma<\/h3>

    Starp faktoriem, kas stimul\u0113 gan satel\u012bt\u0161\u016bnu prolifer\u0101ciju, gan diferenci\u0101ciju, nevar nepiemin\u0113t labi zin\u0101mo insul\u012bnam l\u012bdz\u012bgo aug\u0161anas faktoru-1 jeb IGF-1. No otras puses, \u0161\u0101 faktora saistvielas prote\u012bna-2 (IGFBP-2) koncentr\u0101cijas palielin\u0101\u0161an\u0101s samazina IGF-1 izrais\u012bto satel\u012bt\u0161\u016bnu prolifer\u0101ciju un diferenci\u0101ciju. Uz t\u012btara satel\u012bt\u0161\u016bnu virsmas ir atrasti IGF-1 I tipa receptori.<\/p>

    T\u0101d\u0113\u013c rodas jaut\u0101jums, k\u0101 var aktiviz\u0113t satel\u012bt\u0161\u016bnas. Dabisks veids, k\u0101 to izdar\u012bt, ir da\u017e\u0101di treni\u0146i, kas izjauc \u0161\u016bnas membr\u0101nas integrit\u0101ti, \u013caujot \u0161\u016bnas saturam nopl\u016bst vid\u0113. Faktiski ar \u0161o saturu nopl\u016bst aprakst\u012btie un citi aug\u0161anas faktori, kas izrais\u012bs satel\u012bt\u0161\u016bnu prolifer\u0101ciju un diferenci\u0101ciju, t\u0101d\u0113j\u0101di nodro\u0161inot jaunus kodolus ar DN, kas \u013caus turpin\u0101t musku\u013cu \u0161\u0137iedru un l\u012bdz ar to ar\u012b musku\u013cu aug\u0161anu kopum\u0101.<\/p>

    Jaunatkl\u0101t\u0101 miostat\u012bna prote\u012bna svar\u012bg\u0101 loma<\/h3>

    Nesen pres\u0113 par\u0101d\u012bj\u0101s zi\u0146a, ka zin\u0101tnieki ir pabeigu\u0161i cilv\u0113ka genoma atkl\u0101\u0161anu un kart\u0113\u0161anu. Starp nesen atkl\u0101tajiem g\u0113niem ir ar\u012b g\u0113ns, kas ra\u017eo olbaltumvielu miostat\u012bnu. Pirmais zi\u0146ojums par miostat\u012bnu zin\u0101tniskaj\u0101 literat\u016br\u0101 par\u0101d\u012bj\u0101s tikai 1997. gada septembr\u012b un attiec\u0101s uz liellopiem. Mjostat\u012bns jeb GDF-8 (aug\u0161anas un diferenci\u0101cijas faktors-8) ir transform\u0113jo\u0161\u0101 aug\u0161anas faktora-\u00df (TGF\u00df) liel\u0101s saimes loceklis. Vair\u0101ku \u0161\u0137ir\u0146u ga\u013cas liellopiem ir nov\u0113rota izcila musku\u013cu att\u012bst\u012bba, ko d\u0113v\u0113 par \"dubulto muskulat\u016bru\", un t\u0101 ir piesaist\u012bjusi iev\u0113rojamu ga\u013cas ra\u017eot\u0101ju uzman\u012bbu. Dz\u012bvniekiem ar dubulto muskulat\u016bru ir rakstur\u012bgs 20% musku\u013cu masas pieaugums, ko, dom\u0101jams, galvenok\u0101rt izraisa musku\u013cu \u0161\u0137iedru hiperpl\u0101zija. Vismaz par to zi\u0146ots \u0161aj\u0101 p\u0113t\u012bjum\u0101. Turpm\u0101ki p\u0113t\u012bjumi liecina, ka \u0161o papildu musku\u013cu pieaugumu izraisa mut\u0101cija attiec\u012bgaj\u0101 g\u0113n\u0101, kas ra\u017eo neakt\u012bvo olbaltumvielu miostat\u012bnu. L\u012bdz\u012bga mut\u0101cija tika konstat\u0113ta ar\u012b pel\u0113m, kur\u0101m ar\u012b tika konstat\u0113ts p\u0101rm\u0113r\u012bgs musku\u013cu pieaugums. Tas izrais\u012bja da\u017e\u0101dus min\u0113jumus par iesp\u0113ju m\u0113r\u0137tiec\u012bgi \u0123en\u0113tiski manipul\u0113t ar citiem vaislas dz\u012bvniekiem, t\u0101d\u0113j\u0101di radot dubultmusku\u013cu \u0161\u0137irnes. Ieguvums p\u0101rtikas r\u016bpniec\u012bbai un l\u012bdz ar to ar\u012b cilv\u0113cei ir ac\u012bmredzams. Tom\u0113r tas neb\u016bs tik vienk\u0101r\u0161i. P\u0113t\u012bjumi \u0161aj\u0101 jom\u0101 ir tikai s\u0101kuma stadij\u0101, ta\u010du miostat\u012bnam neap\u0161aub\u0101mi ir noz\u012bme audu aug\u0161an\u0101. Piem\u0113ram, paaugstin\u0101ta miostat\u012bna ekspresija c\u016bku prenat\u0101l\u0101s att\u012bst\u012bbas laik\u0101 izraisa mazu dzim\u0161anas svaru siv\u0113niem.<\/p>

    Nesenie p\u0113t\u012bjumi ir ar\u012b izjauku\u0161i past\u0101vo\u0161o dogmu, ka musku\u013cu hipertrofiju nefunkcion\u0113jo\u0161a miostat\u012bna gad\u012bjum\u0101 izraisa galvenok\u0101rt vai tikai musku\u013cu \u0161\u0137iedru hiperpl\u0101zija. Transg\u0113nisk\u0101m (m\u0101ksl\u012bga izmain\u012bta g\u0113na ievieto\u0161ana testa organisma \u0161\u016bn\u0101s) pel\u0113m, kas ekspres\u0113 negat\u012bvu mutantu miostat\u012bnu, tika konstat\u0113ts iev\u0113rojams musku\u013cu masas pieaugums, ko izrais\u012bja musku\u013cu \u0161\u0137iedru hipertrofija, nevis musku\u013cu \u0161\u0137iedru hiperpl\u0101zija. 20-35%<\/p>

    Ko tas viss noz\u012bm\u0113? P\u0113cdzemd\u012bbu musku\u013cu aug\u0161anu kontrol\u0113 citi meh\u0101nismi, nek\u0101 mums m\u0113\u0123ina iest\u0101st\u012bt kult\u016brisma literat\u016bra, kas bez skrupuliem populariz\u0113 musku\u013cus, kas ir \"dopey\". Vai j\u016bs zin\u0101t v\u0113l k\u0101du citu \u017eurn\u0101lu, kas populariz\u0113 dopingu? Es nezinu. T\u0101p\u0113c ar\u012b \u017eurn\u0101la Muscle Media galvenais redaktors Bils Filipss \u0161\u012b \u017eurn\u0101la lappus\u0113s neiek\u013cauj nevienu bodibildinga sporta veidu. J\u016bs nevarat reklam\u0113t uzturvielas ar dopinga musku\u013ciem un otr\u0101di. T\u0101 ir kr\u0101p\u0161an\u0101s ar potenci\u0101lajiem klientiem, kuri var sajaukt abus \u0161os j\u0113dzienus.<\/p>","protected":false},"excerpt":{"rendered":"

    S\u0101kum\u0101 ir j\u0101b\u016bt k\u0101dam impulsam\/stimulam, kas izraisa v\u0113lamo reakciju (adapt\u0101ciju), piem\u0113ram, k\u0101.<\/p>","protected":false},"author":440,"featured_media":12098,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[467],"tags":[463,466],"class_list":["post-12094","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-muscles","tag-bodybuilding","tag-muscle"],"_links":{"self":[{"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/posts\/12094","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/users\/440"}],"replies":[{"embeddable":true,"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/comments?post=12094"}],"version-history":[{"count":0,"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/posts\/12094\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/media\/12098"}],"wp:attachment":[{"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/media?parent=12094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/categories?post=12094"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/tags?post=12094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}