{"id":1397,"date":"2021-03-03T17:01:56","date_gmt":"2021-03-03T17:01:56","guid":{"rendered":"http:\/\/www.fitnesskool.ee\/?p=1397"},"modified":"2021-03-23T02:33:08","modified_gmt":"2021-03-23T02:33:08","slug":"kuidas-lihased-kasvavad","status":"publish","type":"post","link":"https:\/\/www.fitnesskool.ee\/ru\/kuidas-lihased-kasvavad\/","title":{"rendered":"Kuidas lihased kasvavad"},"content":{"rendered":"<p>Lihaste kasvamine (h\u00fcpertroofia) on oma olemuselt kohanemisreaktsioon. Selleks, et keha suudaks taluda \u00fcha kasvavaid koormusi, peavad lihased muutuma suuremaks. Kui vajadust selleks enam ei ole (treeningute l\u00f5petamisel), kaob ka lisandunud lihasmass. Huvitav on asjaolu, et lihastel on nii \u00f6elda m\u00e4lu. Kui kunagi eelnevalt j\u00f5un\u00e4itajates v\u00f5i lihasmassi suuruses on mingile tasemele j\u00f5utud, siis p\u00e4rast pausi on seda taset palju kergemini ja kiiremini uuesti saavutada.<\/p>\n\n\n\n<p>\u00dcldiselt on ekslik ka arvamus, et on v\u00f5imalik omada suuri lihaseid, ilma k\u00f5rgete j\u00f5un\u00e4itajateta. Nii see p\u00e4ris pole. Selleks, et tuleks juurde j\u00f5udu, peavad lihased kasvama ning vastupidi.<\/p>\n\n\n\n<p>On teada, et lihaste massi ja \u00fcmberm\u00f5\u00f5du suurenemiseks on kaks v\u00f5imalust \u2013 muuta olemas olevaid struktuure suuremaks (h\u00fcpertroofia) v\u00f5i luua juurde uusi lihasrakke (h\u00fcperplaasia).<\/p>\n\n\n\n<p><strong>H\u00fcpertroofia<\/strong>&nbsp;tagaj\u00e4rjel suureneb lihaskiudude l\u00e4bim\u00f5\u00f5t. J\u00f5utreeningu tulemusel s\u00fcnteesitakse lihasraku siseseid struktuure juurde. Ehk siis kui lihases suureneb \u00fcksikute lihaskiudude l\u00e4bim\u00f5\u00f5t, suureneb ka kogu lihase j\u00f5ud ja \u00fcmberm\u00f5\u00f5t.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>H\u00fcpertroofia tagaj\u00e4rjel suurneb lihaskiudude \u00fcmberm\u00f5\u00f5t.<br><em>\u2014&nbsp;FITNESSKOOL<\/em><\/p><\/blockquote>\n\n\n\n<p><strong>H\u00fcperplaasia<\/strong>\u00a0tagaj\u00e4rjel suureneb lihasrakkude arv.\u00a0N\u00e4itena v\u00f5ib tuua \u00fclisuuri lihastes kulturiste kes on selliseks muutunud t\u00e4nu lihaskiudude l\u00f5henemise tagaj\u00e4rjele, mida p\u00f5hjustab peamiselt suurtes doosides j\u00e4rjepidev kasvuhormooni s\u00fcstimine. Isegi kui on m\u00f6\u00f6das k\u00fcmme aastat p\u00e4rast viimast treeningut ja kasvuhormooni tarbimist j\u00e4\u00e4b ikkagi h\u00fcperplaasia tagaj\u00e4rjel \u00fcsna suur osa lihasmassist alles. H\u00fcpertroofia tagaj\u00e4rjel aga nii see ei ole.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>H\u00fcperplaasia tagaj\u00e4rjel suureneb lihasrakkude arv.<br><em>\u2014&nbsp;FITNESSKOOL<\/em><\/p><\/blockquote>\n\n\n\n<p>J\u00f5utreeningu tulemusel intensiivistub lihasvalkude s\u00fcntees, mis toobki kaasa lihase kasvamise. Nagu eelpool mainitud, on lihase kasvuks vajalik pidevalt lihast \u00e4rritada. Lihas ei kasva, kui tal pole selleks vajadust. Kui treening \u00fcletab lihaste rakustruktuuride v\u00f5imekuse, tekivad lihases mikrotraumad, mis nii \u00f6elda \u201eparandamise\u201c k\u00e4igus muudavad lihase tugevamaks (nende samade mikrotraumade tagaj\u00e4rjel tekib piimahape mis on treeninguj\u00e4rgsete p\u00e4evade lihasvalu p\u00f5hjustajaks).<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Kui j\u00f5un\u00e4itajad ei suurene, siis pole v\u00f5imalik ka lihaskasv.<br><em>\u2014&nbsp;FITNESSKOOL<\/em><\/p><\/blockquote>\n\n\n\n<p>Tasub t\u00e4hele panna ka seda, et lihasmassi kasvu m\u00f5jutavad kaks tegurit- valkude struktuur (geneetiliselt p\u00e4ritud), teiseks s\u00f5ltub valgus\u00fcnteesi kiirus ja ulatus paljudest treeninguv\u00e4listest teguritest nagu n\u00e4iteks toitumine ja hormoonide kontsentratsioon (sugu, vanus, kliima, haigused jmt). Ehk siis \u00fchesugune treening annab erinevatel inimestel erinevaid tulemusi \u2013 \u00fche muutused on silmn\u00e4htavad, teine poleks nagu eriti j\u00f5usaalis k\u00e4inudki. Kuid t\u00f6\u00f6kuse ja \u00f5ige metoodikaga treenides on v\u00f5imalik j\u00f5uda ka nendel p\u00e4ris heale tasemele.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.fitnesskool.ee\/wp-content\/uploads\/2021\/03\/image.png\" alt=\"\" class=\"wp-image-2898\" width=\"478\" height=\"341\" srcset=\"https:\/\/www.fitnesskool.ee\/wp-content\/uploads\/2021\/03\/image.png 478w, https:\/\/www.fitnesskool.ee\/wp-content\/uploads\/2021\/03\/image-300x214.png 300w\" sizes=\"auto, (max-width: 478px) 100vw, 478px\" \/><\/figure><\/div>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Lihaste kasvamine (h\u00fcpertroofia) on oma olemuselt kohanemisreaktsioon. Selleks, et keha suudaks taluda \u00fcha kasvavaid koormusi, peavad lihased muutuma suuremaks. Kui vajadust selleks enam ei ole (treeningute l\u00f5petamisel), kaob ka lisandunud lihasmass. Huvitav on asjaolu, et [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2895,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[6],"tags":[],"class_list":["post-1397","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treening"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/1397","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/comments?post=1397"}],"version-history":[{"count":7,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/1397\/revisions"}],"predecessor-version":[{"id":2904,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/1397\/revisions\/2904"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media\/2895"}],"wp:attachment":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media?parent=1397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/categories?post=1397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/tags?post=1397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}