{"id":415,"date":"2023-09-28T11:25:04","date_gmt":"2023-09-28T09:25:04","guid":{"rendered":"https:\/\/alabsport.pl\/blog\/?p=415"},"modified":"2024-03-27T09:56:19","modified_gmt":"2024-03-27T08:56:19","slug":"budujemy-miesnie-cz-i","status":"publish","type":"post","link":"https:\/\/alabsport.pl\/blog\/budujemy-miesnie-cz-i\/","title":{"rendered":"Budujemy mi\u0119\u015bnie cz. I"},"content":{"rendered":"\n<p>We wsp\u00f3\u0142czesnych czasach <strong>prawid\u0142owo rozwini\u0119ta sylwetka<\/strong> jest wyznacznikiem statusu o znacznie innym wymiarze ni\u017c walor materialny, gdy\u017c wypracowanych mi\u0119\u015bni nie da si\u0119 po prostu kupi\u0107 czy zdoby\u0107 w spos\u00f3b inny ni\u017c w\u0142asna ci\u0119\u017cka praca. Optymalnym czasem na zapocz\u0105tkowanie rozwoju umi\u0119\u015bnienia jest okres pokwitania, kiedy w\u0142asny uk\u0142ad dokrewny optymalizuje poziomy androgen\u00f3w i hormonu wzrostu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hipertrofia mi\u0119\u015bniowa<\/h2>\n\n\n\n<p>Mi\u0119\u015bnie szkieletowe do\u015bwiadczaj\u0105 przerostu poprzez zwi\u0119kszanie \u015brednicy swego przekroju poprzecznego (a raczej zwi\u0119kszania \u015brednicy w\u0142\u00f3kien tworz\u0105cych ten mi\u0119sie\u0144). Proces ten nazywamy <strong>hipertrofi\u0105 mi\u0119\u015bniow\u0105<\/strong>. Dzieje si\u0119 to przy wsp\u00f3\u0142istnieniu <strong>treningu si\u0142owego, nadwy\u017cki makrosk\u0142adnik\u00f3w \u017cywieniowych<\/strong> oraz dzi\u0119ki udzia\u0142owi wspomnianych <strong>substancji hormonalnych uk\u0142adu dokrewnego<\/strong>. \u201eZ\u0142otym okresem\u201d naturalnego rozwoju sylwetki jest czas mi\u0119dzy 15. a 25. rokiem \u017cycia (cho\u0107 warto zacz\u0105\u0107 przygotowania do tego wydarzenia ju\u017c kilka lat wcze\u015bniej).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Wp\u0142yw treningu si\u0142owego (oporowego) na mi\u0119\u015bnie<\/h2>\n\n\n\n<p><strong>Trening si\u0142owy jest inaczej nazywany treningiem oporowym<\/strong>, czyli zwi\u0105zana z nim praca mi\u0119\u015bni szkieletowych wykonywana jest wbrew sile wywo\u0142ywanej przez op\u00f3r zewn\u0119trzny. Mo\u017ce to by\u0107 si\u0142a spr\u0119\u017cysto\u015bci gum, maszyn albo si\u0142a grawitacji przy u\u017cywaniu sztang, hantli, pi\u0142ek lekarskich czy masy w\u0142asnego cia\u0142a. Trening si\u0142owy absolutnie nie musi by\u0107 kojarzony z ucz\u0119szczaniem do si\u0142owni. Mo\u017cna wykorzystywa\u0107 dowolne elementy obecne w domu, na podw\u00f3rku, w parku czy szkole.<\/p>\n\n\n\n<p>Nie nale\u017cy stawia\u0107 znaku r\u00f3wno\u015bci mi\u0119dzy wykonywaniem treningu oporowego a uprawianiem dyscyplin takich jak kulturystyka, tr\u00f3jb\u00f3j si\u0142owy itp. \u2013 zw\u0142aszcza w kontek\u015bcie m\u0142odzie\u017cy (cho\u0107 pewne elementy wsp\u00f3lne istniej\u0105). Trening oporowy z pewno\u015bci\u0105 b\u0119dzie skutkowa\u0142 <strong>wzrostem si\u0142y<\/strong>, kt\u00f3r\u0105 mo\u017cna wykorzysta\u0107 w sportach nie tylko si\u0142owych \u2013 dzi\u0119ki niej na przyk\u0142ad mali koszykarze b\u0119d\u0105 wy\u017cej skaka\u0107, a mali futboli\u015bci b\u0119d\u0105 szybciej biega\u0107. Kulturystyka natomiast polega na wykorzystywaniu \u0107wicze\u0144 z obci\u0105\u017ceniem do budowania masy mi\u0119\u015bniowej, poprawy symetrii grup mi\u0119\u015bniowych oraz ich separacji. Czy zatem ka\u017cdy z dorastaj\u0105cych nastolatk\u00f3w mo\u017ce rozpocz\u0105\u0107 sw\u0105 przygod\u0119 z treningami oporowymi? Tak, ale\u2026<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/alabsport.pl\/pakiety\/sila\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"980\" height=\"312\" src=\"https:\/\/alabsport.pl\/blog\/wp-content\/uploads\/2024\/03\/baner_alab_sport_sila-jpg.webp\" alt=\"pakiet bada\u0144 si\u0142a alab sport baner\" class=\"wp-image-802\" srcset=\"https:\/\/alabsport.pl\/blog\/wp-content\/uploads\/2024\/03\/baner_alab_sport_sila-jpg.webp 980w, https:\/\/alabsport.pl\/blog\/wp-content\/uploads\/2024\/03\/baner_alab_sport_sila-300x96.webp 300w, https:\/\/alabsport.pl\/blog\/wp-content\/uploads\/2024\/03\/baner_alab_sport_sila-768x245.webp 768w\" sizes=\"auto, (max-width: 980px) 100vw, 980px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Budowanie mi\u0119\u015bni &#8211; profilaktyka i badania laboratoryjne<\/h2>\n\n\n\n<p>Najpierw niezb\u0119dna jest wizyta u lekarza, celem oceny stanu uk\u0142adu kr\u0105\u017cenia, analizy ortopedycznej pod k\u0105tem ewentualnych wad postawy, stanu ot\u0142uszczenia sylwetki, oceny uk\u0142adu nerwowego i koordynacji ruchowej. Z pomoc\u0105 przychodzi te\u017c diagnostyka laboratoryjna, w kt\u00f3rej przed rozpocz\u0119ciem zaj\u0119\u0107 ocenimy parametry metaboliczne (<strong>glukoza, insulina lipidogram, witamina D, kwas moczowy, TSH, fT3, fT4, PTH, bia\u0142ko ca\u0142kowite, proteinogram<\/strong>), elementy morfotyczne krwi wraz z gospodark\u0105 \u017celazem jako no\u015bnika tlenu w organizmie (<strong>morfologia, \u017celazo, ferrytyna<\/strong>) i pozosta\u0142e oznaczenia biochemiczne (jak <strong>s\u00f3d, potas, wap\u0144, fosfor, kreatynina, badanie og\u00f3lne moczu, AlAT, AspAT<\/strong>). O tym, jak rozwijaj\u0105 si\u0119 mi\u0119\u015bnie u bardziej zaawansowanych oraz jak wtedy dba\u0107 o zdrowie os\u00f3b uprawiaj\u0105cych sporty si\u0142owe \u2013 w kolejnym artykule.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Czym jest trening si\u0142owy i jakie badania laboratoryjne warto wykona\u0107, zanim si\u0119 na niego zdecydujemy?<\/p>\n","protected":false},"author":7,"featured_media":418,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-415","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sportowy"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Budujemy mi\u0119\u015bnie cz. 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