練就肌肉的秘密：反復(fù)舉起放下輕杠鈴
No need to strain yourself with back-breaking weight-lifting sessions involving heavy barbells. Muscle mass can be achieved just as successfully using small weights, a new study shows。
The research revealed a similar degree of muscle-building can be achieved by using lighter weights as with bulkier ones, suggesting the secret to building muscle mass is to pump iron until you reach muscle fatigue。
“Rather than grunting and straining to lift heavy weights, you can grab something much lighter but you have to lift it until you can't lift it anymore,” study researcher Stuart Phillips, associate professor of kinesiology at McMaster University, said in a statement. “We're convinced that growing muscle means stimulating your muscle to make new muscle proteins, a process in the body that over time accumulates into bigger muscles.”
He noted that while the study's findings have practical significance for gym enthusiasts, they are especially important to people with compromised skeletal muscle mass, such as the elderly, patients with cancer, or those who are recovering from trauma, surgery and even stroke。
美國(guó)“趣味科學(xué)”網(wǎng)站8月11日文章：練就肌肉的秘密：反復(fù)舉起放下輕杠鈴
沒(méi)有必要再舉著沉重的杠鈴進(jìn)行累死人的舉重練習(xí)了。最新研究發(fā)現(xiàn)，想要練就肌肉塊，正確使用輕型負(fù)荷即可。
上述研究除了揭示出輕型負(fù)荷和重型負(fù)荷在練就肌肉的效果相似外，還發(fā)現(xiàn)了練就肌肉塊的秘密：提著杠鈴上下急速運(yùn)動(dòng)，直至感到肌肉組織疲憊為止。
“不用氣喘吁吁，也不用費(fèi)勁舉起重物，你只需抓起輕得多的東西，然后反復(fù)拿起放下直到你再也拿不起來(lái)，”麥克馬斯特大學(xué)運(yùn)動(dòng)機(jī)能學(xué)副教授斯圖爾特-菲利普斯在一份報(bào)告中說(shuō)道?！拔覀兇_信讓肌肉生長(zhǎng)就是刺激你的肌肉組織從而產(chǎn)生新的肌肉蛋白，這個(gè)內(nèi)在生理進(jìn)程會(huì)在一段時(shí)間后產(chǎn)生大塊肌肉。”
他還稱這項(xiàng)研究結(jié)果不僅對(duì)健身愛(ài)好者、尤其還對(duì)有缺陷骨骼肌的病人——如老人、癌癥患者，或者正處于恢復(fù)期的精神創(chuàng)傷、手術(shù)甚至中風(fēng)患者——具有重要的實(shí)踐意義。