時差N小時:怎么長肌肉? How to increase strength

You probably know that the way to stronger musclesis a weight or resistance training program,

你可能知道要長肌肉需要合適的重量或阻力訓(xùn)練計(jì)劃,

but do you know how weight lifting increasesstrength?

但你知道舉重也能長肌肉嗎?

One way is by making muscles larger incircumference and hence heavier in mass.

一種方法是通過增加肌肉的周長,從而使得質(zhì)量變大。

Muscles are composed of cells called muscle fibers.

肌肉是由被稱為肌肉纖維的細(xì)胞組成。

Strength training increases the size of these muscle fibers.

力量訓(xùn)練會增加這些肌肉纖維的大小。

This form of muscle growth is called hypertrophy.

這種形式的長肌肉稱之為過度增長。Ultimately, muscle fibers hypertrophyby increasing their protein content.

最終,通過增加蛋白質(zhì)含量肌纖維過度增長。

Strength training, believe it or not, increases the protein content of your muscles by damagingthem.

信不信由你, 力量訓(xùn)練會通過破壞它們增加你肌肉的蛋白質(zhì)含量。

The stress of lifting a challenging weight creates tiny tears in the structural proteins insidethe muscle.

一項(xiàng)具有挑戰(zhàn)性的舉重在肌肉內(nèi)的結(jié)構(gòu)蛋白中產(chǎn)生微小的裂縫。

These tears activate cells on the outer surface of the muscle called satellite cells.

就是這些裂縫會刺激激活肌肉外表被稱為衛(wèi)星細(xì)胞的組織。

Satellite cells multiply and send cells to help repair the damaged areas.

而衛(wèi)星細(xì)胞會進(jìn)行繁殖并送出細(xì)胞幫助修復(fù)受損的區(qū)域。

These cells donate their nuclei to the damaged fibers, helping them to repair by increasing thesize and number of proteins.

這些細(xì)胞將自己的核心捐贈給受損的纖維,通過增加蛋白質(zhì)的大小和數(shù)量幫助修復(fù)。

In addition, through a complex sequence of events, your immune system also aids repair byboosting the protein content of these damaged muscle fibers.

此外,通過一系列復(fù)雜的化學(xué)變化,提高這些受損肌肉纖維的蛋白質(zhì)含量你的免疫系統(tǒng)也能幫助修復(fù)。

A diet adequate in protein is important too in growing and maintaining strong muscles.

而富含蛋白質(zhì)的飲食對于增長和保持強(qiáng)壯的肌肉也同樣至關(guān)重要。

Consume too little protein, and your body will counteract your strength training efforts byrobbing protein from your muscles.

消耗的蛋白質(zhì)太少,身體會從你曾經(jīng)努力過的肌肉力量訓(xùn)練中搶奪走蛋白質(zhì)進(jìn)行中和。

However, consuming more than 1.5 grams per kilogram of body weight isn't beneficial either.

然而,消耗身體每公斤超過1.5克也不是有益的。

Finally, strength isn't just about beefy muscles.

最后,力量不僅僅是結(jié)實(shí)肌肉的反映。

Learning proper technique and how to activate more muscle fibers at once increases strength.

學(xué)習(xí)適當(dāng)?shù)募记杉叭绾渭せ罡嗟募∪饫w維增加強(qiáng)度。

This is why newcomers to strength training will often gain strength rapidly at first.

這就是為什么新人在剛開始進(jìn)行力量訓(xùn)練會很快增加力量的原因。

They're learning more efficient patterns of movement.

他們學(xué)習(xí)的是更有效的運(yùn)動模式。