要想变大块头就举轻哑铃

屈联西

2010年08月13日 10:28   环球时报
  
练就肌肉的秘密：反复举起放下轻杠铃
　　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。

　　美国“趣味科学”网站8月11日文章：练就肌肉的秘密：反复举起放下轻杠铃

　　没有必要再举着沉重的杠铃进行累死人的举重练习了。最新研究发现，想要练就肌肉块，正确使用轻型负荷即可。

　　上述研究除了揭示出轻型负荷和重型负荷在练就肌肉的效果相似外，还发现了练就肌肉块的秘密：提着杠铃上下急速运动，直至感到肌肉组织疲惫为止。

　　“不用气喘吁吁，也不用费劲举起重物，你只需抓起轻得多的东西，然后反复拿起放下直到你再也拿不起来，”麦克马斯特大学运动机能学副教授斯图尔特-菲利普斯在一份报告中说道。“我们确信让肌肉生长就是刺激你的肌肉组织从而产生新的肌肉蛋白，这个内在生理进程会在一段时间后产生大块肌肉。”

　　他还称这项研究结果不仅对健身爱好者、尤其还对有缺陷骨骼肌的病人——如老人、癌症患者，或者正处于恢复期的精神创伤、手术甚至中风患者——具有重要的实践意义。

屈联西

　“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.”
“不用气喘吁吁，也不用费劲举起重物，你只需抓起轻得多的东西，然后反复拿起放下直到你再也拿不起来，”麦克马斯特大学运动机能学副教授斯图尔特-菲利普斯在一份报告中说道。“我们确信让肌肉生长就是刺激你的肌肉组织从而产生新的肌肉蛋白，这个内在生理进程会在一段时间后产生大块肌肉。”