时差N小时:怎么长肌肉? How to increase strength

You probably know that the way to stronger musclesis a weight or resistance training program,

你可能知道要长肌肉需要合适的重量或阻力训练计划,

but do you know how weight lifting increasesstrength?

但你知道举重也能长肌肉吗?

One way is by making muscles larger incircumference and hence heavier in mass.

一种方法是通过增加肌肉的周长,从而使得质量变大。

Muscles are composed of cells called muscle fibers.

肌肉是由被称为肌肉纤维的细胞组成。

Strength training increases the size of these muscle fibers.

力量训练会增加这些肌肉纤维的大小。

This form of muscle growth is called hypertrophy.

这种形式的长肌肉称之为过度增长。Ultimately, muscle fibers hypertrophyby increasing their protein content.

最终,通过增加蛋白质含量肌纤维过度增长。

Strength training, believe it or not, increases the protein content of your muscles by damagingthem.

信不信由你, 力量训练会通过破坏它们增加你肌肉的蛋白质含量。

The stress of lifting a challenging weight creates tiny tears in the structural proteins insidethe muscle.

一项具有挑战性的举重在肌肉内的结构蛋白中产生微小的裂缝。

These tears activate cells on the outer surface of the muscle called satellite cells.

就是这些裂缝会刺激激活肌肉外表被称为卫星细胞的组织。

Satellite cells multiply and send cells to help repair the damaged areas.

而卫星细胞会进行繁殖并送出细胞帮助修复受损的区域。

These cells donate their nuclei to the damaged fibers, helping them to repair by increasing thesize and number of proteins.

这些细胞将自己的核心捐赠给受损的纤维,通过增加蛋白质的大小和数量帮助修复。

In addition, through a complex sequence of events, your immune system also aids repair byboosting the protein content of these damaged muscle fibers.

此外,通过一系列复杂的化学变化,提高这些受损肌肉纤维的蛋白质含量你的免疫系统也能帮助修复。

A diet adequate in protein is important too in growing and maintaining strong muscles.

而富含蛋白质的饮食对于增长和保持强壮的肌肉也同样至关重要。

Consume too little protein, and your body will counteract your strength training efforts byrobbing protein from your muscles.

消耗的蛋白质太少,身体会从你曾经努力过的肌肉力量训练中抢夺走蛋白质进行中和。

However, consuming more than 1.5 grams per kilogram of body weight isn't beneficial either.

然而,消耗身体每公斤超过1.5克也不是有益的。

Finally, strength isn't just about beefy muscles.

最后,力量不仅仅是结实肌肉的反映。

Learning proper technique and how to activate more muscle fibers at once increases strength.

学习适当的技巧及如何激活更多的肌肉纤维增加强度。

This is why newcomers to strength training will often gain strength rapidly at first.

这就是为什么新人在刚开始进行力量训练会很快增加力量的原因。

They're learning more efficient patterns of movement.

他们学习的是更有效的运动模式。