Dažnas sportuojantis žmogus eina į treniruoklių salę ir ten lavina savo raumenis tam, kad gerai atrodytų, gerai jaustųsi, savim pasitikėtų ir gerintų savo sportinį meistriškumą. Tačiau šie dalykai yra antraeiliai ir raumenis lavinti turėtų pirmiausia dėl to, kad raumenims tenka pagrindinis vaidmuo judant, o judėjimas yra viena būdingiausių organizmo funkcijų, kuris vyksta raumenų susitraukimo ir atsipalaidavimo dėka. Raumenys sudaro apie 40% vyrų ir 23% moterų kūno masės ir jie yra didžiausias darinys iš visų vidaus organų.
Skiriami trys raumenų tipai: skersaruožiai raumenys, lygieji raumenys ir širdies skersaruožiai raumenys. Skirtingų raumenų tipų raumenys atlieka skirtingas funkcijas:
1) skersaruožiai raumenys yra susiję su aktyviu žmogaus judėjimu ir priklauso nuo žmogaus valios. Tai raumenys, kuriuos galime matyti ir jausti. Šiuos raumenis dažniausiai ir treniruoja žmonės.
2) Lygieji raumenys susitraukdami padeda atlikti žmogaus „vidines“ funkcijas. Šių raumenų veikla nuo žmogaus valios nepriklauso.
3) Širdies raumuo. Jo funkcija nuo žmogaus valios beveik nepriklauso. Širdis nenuilstamai pumpuoja kraują ir visą organizmą nuolat aprūpina deguonimi bei maisto medžiagomis, todėl išvermė ir nuoseklumas – svarbiausios jo savybės. Geriausi pratimai treniruoti širdį – aerobiniai (kardio).
Merginų, o ir kai kurių vyrų, tarpe yra nusistovėjusi bloga nuomonė, kad raumenų lavinimo pratybos tai tik vyrams ir moterims to visai nereikia. Taip pat daugelis moterų bijo treniruoklių, nes galvoja, kad gali priaugti daug raumeninės masės ir atrodyti kaip vyrai. Tačiau visi šie dalykai yra tik išgalvoti, nes norint priaugti raumenų, reikės salėje plušėti ne vienerius metus, o nedarant raumenų lavinimo pratybų, raumenys silpnai atliks jiems skirtas funkcijas.
Raumenų funkcijos
• Išlaiko kūną ir vidaus organus.
• Suteikia kūnui galimybę judėti.
• Apsaugo vidaus organus.
• Dalyvauja kraujo apytakoje. Susitraukdami raumenys stumia kraują venomis aukštyn link širdies.
• Dirbantys raumenys išskiria šilumą, kuri padeda palaikyti kūno temperatūrą.
• Aplink pažeistą (perkrautą) segmentą raumenys įsitempia, tuo jį apsaugodami nuo dar didesnių perkrovimų.
Jau 1990 m. viena iš garsiausių pasaulinių organizacijų sveikatos ir fizinio aktyvumo srityje – Amerikos sporto medicinos kolegija, savo rekomendacijose teigė, kad jėgos treniruotė, kurios pakanka lavinti ir palaikyti raumeninę kūno masę, turėtų būti viena iš sveikatingumo treniruočių sudedamųjų dalių.
Raumenų stiprinimo užsiėmimai padeda
• stiprinti raiščius ir sąnarius;
• didinti sąnarių stabilumą, apsaugo raumenis ir sąnarius nuo traumų;
• gerinti kūno laikyseną;
• apsaugoti raumenis nuo atrofijos (raumenų masės sumažėjimo);
• didinti raumenų jėgą, susitraukimo galingumą, bei jų atsparumą nuovargiui;
• gerinti raumenų koordinaciją;
• didinti kaulų kietumą, mineralinių medžiagų kiekį juose, apsaugo nuo osteoporozės;
• reguliuoti medžiagų, o ypač angliavandenių, apykaitą, apsaugo organizmą nuo diabeto, aktyvina endokrininės sistemos veiklą;
• mažinti kūno riebalų kiekį, o didesnis liesos kūno masės kiekis padeda palaikyti aukštesnį bazinės medžiagų apykaitos lygį;
• mažinti antsvorį;
• reguliuoji kraujospūdį.
Įsigilinkite į raumenų svarbą mūsų organizmui, supraskite jų naudą ir skirkite bent kelias dienas savaitėje treniruotėms, kurios lavins jūsų raumenų sistemą.
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