Same as muscle. Human anatomy. Muscles. Growth and destruction

It is believed that a person needs protein, but meat is not necessary. Vegetarians know that getting the protein requirement for the average person without meat is a hassle. Providing protein for a person who is keen on strength training is a very difficult task.

Although, many lacto-vegetarians gorge themselves on cottage cheese, which contains protein, like meat.

Many vegetarians rely on nuts or legumes, which contain protein as well as meat.

In short, if there is a lot of cottage cheese, nuts and legumes, then you can get your one and a half to two grams of protein per kilogram of body weight.

Creatine Plus Protein

Even inexperienced bodybuilders already know that in the sports store, along with protein, you will be offered creatine. saw vegetarians who did not eat meat but bought creatine.

The word "creatine" comes from the Latin "meat"

Creatine is found in food and is mainly found in red meats, including red poultry and red fish.

Should you call yourself a vegetarian if you're buying powdered creatine?

Creatine is an essential ingredient in red muscles. After all, you have red muscles on your bones?

Origin of red muscles

Chicken breasts are white and the legs are red. To get the right amount of creatine, sometimes instead of chicken breasts, I buy chicken legs.

Only a chicken and probably an ostrich have a white breast, in other birds the pectoral muscles are red meat, because they are workers.

The chicken is not considered a bird, because it does not fly - it does not exercise the pectoral muscles. Whole meat is the red meat of the working muscles.

I don't know how it happened that only working muscles are red and only red meat contains creatine, but I know from myself that red meat gives strength both in bed and in training.

I know vegetarians who drink stimulating herbs to give strength to all members of the body, but it would be better if they ate meat.

Meat sticks to meat

I will not talk for a long time about how creatine is involved in the biochemistry of muscle work. It's boring for those who just want to build muscle. Scientists, hardgainers and chemists usually delve into the physiology of muscle cells.

Meat has almost everything you need for muscle growth after exercise. If you exercise a little, then you do not need meat, like a chicken flight.

Red meat is the easiest source to get both protein and creatine, and God knows what, which was not discovered and substantiated by British scientists.

Caviar, biceps, sphincter, flexor, triceps, antagonist, meat, erector, myocardium, extensor, synergist, abductor, muscle, adductor, constrictor, synerget Dictionary of Russian synonyms. muscle muscle Dictionary of synonyms of the Russian language. Practical ... ... Synonym dictionary

MUSCLES, muscles, wives 1. The organ of movement in humans and animals, consisting of tissue capable of contracting and moving parts of the body attached to its tendon ends; the same as muscle (anat.). Heart muscle. Shoulder muscle. 2. Hand (book. ... ... Ushakov's Explanatory Dictionary

muscle- MUSCLE, s, g. 1. Muscle, muscle. The dude with muscle is a strong, muscular man. 2. The male genital organ ... Dictionary of Russian argo

muscle- MUSCLE, muscle MUSCLE, muscular ... Dictionary-thesaurus of synonyms for Russian speech

MUSCLES, s, wives An organ of the human and animal body, consisting of tissue that can contract under the influence of nerve impulses. | adj. muscular, oh, oh. Ozhegov's Explanatory Dictionary. S.I. Ozhegov, N.Yu. Shvedova. 1949 1992 ... Ozhegov's Explanatory Dictionary

MUSCLE- Any tissue consisting of elongated cells that can be changed in various ways, which together act as a contractile structure. Muscles are made up of muscle cells for contraction, connective tissue for attachment and vascular tissue for nutrition. ... ... Explanatory Dictionary of Psychology

MUSCLE- (muscle) an organ formed by muscle tissue, the cells of which have the ability to contract and perform various movements (see Fig.). Muscles have the ability to convert the energy of chemical reactions in the body into mechanical ... ... Explanatory Dictionary of Medicine

Noun., F., Uptr. cf. often Morphology: (no) what? muscles, what? muscle, (see) what? muscle, what? muscle, about what? about the muscle; pl. what? muscles, (no) what? muscles, what? muscles, (see) what? muscles than? muscles, about what? about muscles Human muscle or ... ... Dmitriev's Explanatory Dictionary

- @font face (font family: ChurchArial; src: url (/ fonts / ARIAL Church 02.ttf);) span (font size: 17px; font weight: normal! important; font family: ChurchArial, Arial, Serif;)   noun (Greek μασχάλη) armpit; shoulder; part of the arm from above to the elbow ... ... Church Slavonic Dictionary

muscle- The article “muscle” talked about how and why the word musculus was rethought in Latin. The same thing happened with the common Slavic word mouse: the movement of muscles under the skin was so reminiscent of a mouse running, as in Russian ... ... Etymological dictionary of the Russian language Krylov

Books

• Muscles. Anatomy. Movement. Testing, Valerius Klaus-Peter, Frank Astrid, Kohlster Bernard K .. This book, produced by a group of German rehabilitation professionals, has become a bestseller in the West, going through 5 editions. It is a guide to muscles ...
• The human body. Encyclopedia, Farndon John, Lampon Nikki. On the pages of this book you will learn: What is adolescence What is the smallest bone in the human skeleton What does the spine consist of Why do we cry What is the Rh factor What ...

Each muscle is made up of cells called muscle fibers (myofibrils). They are called "fibers" because these cells are very elongated: with a length of several centimeters, in cross section they are only 0.05-0.11 mm. Let's say there are more than 1,000,000 such fiber cells in the biceps! 10-50 myofibrils are collected in a muscle bundle with a common sheath, to which a common nerve (motoneuron) fits. At his command, the fiber bundle contracts or lengthens - these are the muscle movements that we make during training. And in everyday life, of course, too. Each bundle is made up of the same type of fibers.

Slow muscle fibers

They are red or oxidative, in sports terminology they are called "type I". They are quite thin and well supplied with enzymes that allow them to receive energy with the help of oxygen (hence the name "oxidative"). Please note that both fats and carbohydrates are converted into energy by oxidizing, that is, burning, these fibers are called "slow" because they are reduced by no more than 20% of the maximum, but they can work long and hard.

And "red" - because they contain a lot of the protein myoglobin, which in name, function and color is similar to blood hemoglobin.

Long-term uniform movement, endurance, weight loss, cardio and fat burning workouts, slim, sinewy figure.

Fast muscle fibers

Either white or glycolytic, they are called "type II". They are noticeably larger than the previous ones in diameter, they have little myoglobin (therefore they are "white"), but they have a large supply of carbohydrates and an abundance of so-called glycolytic enzymes - substances with which the muscle extracts energy from carbohydrates without oxygen. Such a process, glycolysis, (hence the name "glycolytic") produces a rapid and large release of energy.

These fibers can provide a powerful push, a jerk, a hard hit. Alas, the release of energy will not be enough for a long time, so fast fibers do not work for long, they need to rest often. The strength training designed for them is therefore divided into several approaches: if you move continuously, the work is transferred to slow fibers.

What is associated with these muscle fibers. Strength training, sprints, acceleration, muscular, pumped-up figure, body modeling, voluminous muscles.

Two types of fast muscle fibers

Yes, it's not that simple! Fast muscle fibers are also divided into two "divisions."

Rapid oxidative-glycolytic or intermediate fibers (subtype IIa) - fast (white) fibers, which nevertheless contain the same enzymes as slow ones. In other words, they can receive energy with or without oxygen. They are reduced by 25-40% of the maximum, and they are “included” in work both in strength training and in weight loss exercises.

Fast non-oxidative fibers (subtype IIb) are designed exclusively for short-term and very powerful efforts. They are thicker than all others and during strength training they increase in cross section more noticeably than others, and decrease by 40-100%. It is at their expense that bodybuilders grow muscle volumes, weightlifters and sprinters set records. But for fat burning workouts, they are useless. It is important that about 10% of muscle fibers (those fastest intermediate - subtype IIa) can change their type.

If you often give your body a long-term load of medium intensity (one that includes a maximum of slow fibers in the work), then the intermediate ones will also be rebuilt into a slow mode in a few months. If you focus on strength, sprint training, then intermediate and even red fibers will approach the fast ones in terms of their parameters.

Muscle fibers: how to determine your type

Typically, a person has about 40% slow and 60% fast fibers. Their exact number is given genetically. Analyze your physique and perception of stress. As a rule, people who are naturally "wiry", short in stature, with thin bones, who can easily walk, jog, ride a bicycle and other long-term loads, have a slightly higher percentage of slow and intermediate fibers.

And those who have a wide bone, muscles easily grow even from small loads, but the fat layer is added literally from one glance at cakes or pasta, are often "carriers" of some excess of fast fibers. If you know a person who, without really exercising, suddenly amazes everyone with his strength - in front of you is the owner of a large number of fast non-oxidative fibers. On the net you can find tests that offer to determine your predominant type of muscle fibers. For example, doing an exercise with a weight of 80% of the maximum. Have mastered less than 8 repetitions - fast fibers prevail in you. More - slow.

In fact, this test is very conditional and rather speaks of fitness in this particular exercise.

Muscle fibers: exercise selection

The names "fast" and "slow", as you already understood, are not associated with the absolute speed of your movements in training, but with a combination of speed and power. In this case, of course, muscle fibers are not included in the work in isolation: the main load falls on one type or another, and the other acts "in the wings."

Remember: if you are working with weights, then the higher they are, the more actively fast fibers are trained. If the weights are small, the movements for training fast fibers should be sharper and more frequent. For example, jumping out instead of squats, sprinting 100 meters instead of leisurely cross-country, etc. But to train slow fibers, you need long calm workouts such as even rolling, walking, swimming, quiet dancing. Any acceleration and jerk will additionally connect fast fibers.

Muscle fibers: planning training

* If you need to add volume to a particular part of the body (say, swing your arms, shoulders or hips), train mainly fast fibers in these zones, doing weights and doing jumps, push-ups, pull-ups.

* Want to get rid of excess fat - "load" slow fibers throughout the body. Pole walking, jogging, swimming or dancing are best suited for this.

* For additional study of problem areas, add exercises for slow fibers: abduction-adduction of the leg, flexion, etc.

* Train both fiber types equally for overall muscle tone. Let's say, in the mode of a half-hour strength lesson and a half-hour cardio load after it 3-4 times a week.

By understanding what fast and slow muscle fibers are, you can train your workouts more efficiently.

We've translated, revised, and revised Greg Knuckles' epic foundational article on how muscle volume and strength are related. The article explains in detail, for example, why the average powerlifter is 61% stronger than the average bodybuilder for the same muscle size.

Surely you have seen this picture in the gym: a huge, muscular guy does squats with a 200 kg barbell, puffing and doing a few repetitions. Then a guy with much less massive legs works with the same barbell, but easily does more reps.

A similar pattern can be repeated in the bench press or deadlift. Yes, and from the course of school biology we were taught: the strength of a muscle depends on cross-sectional area(roughly speaking - from the thickness), however, science shows that this is a strong simplification and this is not quite the case.

Cross-sectional area of ​​the muscle.

As an example, look at how an 85-kg guy presses 205 kg from his chest:

However, much more massive guys cannot come close to such indicators in the bench.

Or this is what 17-year-old athlete Jason Lopez looks like, who himself weighs about 77 kg, and squats with a barbell of 265 kg:

The answer is simple: strength is influenced by many other factors besides muscle volume.

The average male weighs about 80 kg. If a person is not trained, then about 40% of his body weight is skeletal muscles, or about 32 kg. Despite the fact that the growth of muscle mass is very strongly dependent on genetics, on average, a man is able to increase his muscle mass by 50% over 10 years of training, that is, add 16 more to his 32 kg of muscles.

Most likely, 7-8 kg of muscle from this increase will be added in the first year of hard training, another 2-3 kg - over the next couple of years, and the remaining 5-6 kg - over 7-8 years of hard training. This is a typical pattern for muscle growth. With an increase in muscle mass by about 50%, muscle strength will increase 2-4 times.

Roughly speaking, if on the first day of training a person can lift a weight of 10-15 kg to biceps, then later this result can grow to 20-30 kg.

With a squat: If you squatted with a 50 kg barbell in your first workouts, this weight can grow to 200 kg. This is not scientific data, just as an example - how strength indicators can grow. When lifting for biceps, strength can increase by about 2 times, and weight in squats - 4 times. But at the same time, the muscle volume increased by only 50%. That is it turns out that in comparison with the increase in mass, the force grows 4-8 times more.

Of course, muscle mass is important for strength, but perhaps not determinative. Let's go through the main factors that affect strength and mass.

Muscle fibers

Studies show that the larger the muscle fiber, the greater its strength.

This graph shows a clear relationship between the size of muscle fibers and their strength:

How strength (vertical scale) depends on the size of muscle fibers (horizontal scale). Research: From Gilliver, 2009.

However, if absolute strength tends to grow with a large volume of muscle fibers, relative strength (strength in relation to size), on the contrary, falls.

Let's see why this is happening.

There is an indicator for determining the strength of muscle fibers relative to their volume - “specific tension” (we will translate it as “specific force”). To do this, divide the maximum force by the cross-sectional area:

Muscle fibers: bodybuilders' specific fiber strength is 62% lower than lifters

So the point is that specific force is highly dependent on the type of muscle fibers.

Relationship Between Strength Growth and Muscle Volume

If you got to these lines, then you already know that muscle strength is influenced not only by their size (which are responsible for only about half of the increase in strength).

In this case, it would be interesting to look at studies where all these factors are summed up and which ultimately answer the question: how much muscle growth gives rise to strength? Surprisingly, there are very few such studies.

For starters, it's interesting to look at this recent study, where scientists found a very weak relationship between increase in quadriceps volume and leg press strength after 5-6 months of training (untrained men and women from 19 to 78 years old).

Here's what the results looked like:

Each point is the result of a specific person. Horizontal: growth in muscle strength, vertical - growth in muscle size. On average, both have grown, but mathematics shows a weak relationship between these parameters.

Another 9-week study found that the relationship between increases in muscle volume and strength depends on how the measurements are taken. But nevertheless, with any measurement methods, this study also showed a very weak relationship between the increase in strength and muscle volume: from 2% to 24% of the increase in muscle strength was explained by an increase in their volume.

Another study showed an association after 12 weeks of training, with muscle gains having a 23-27% correlation with strength gains.

This study involved people with at least 6 months of training experience and who were able to squeeze at least a barbell from their chest. After 12 weeks of training and research, there was a clearer relationship between gains in muscle size and muscle strength.

The increase in lean muscle mass accounted for 35% of the gain in strength in the barbell squat and 46% in the gain in strength in the chest press.

In the second study with experienced athletes, a much longer observation period was taken - 2 years. And over such a long period, the correlation between the growth of muscle mass and strength was more pronounced: 48-77% of the increase in strength in different exercises was explained by the increase in muscle mass.

The vertical line in all graphs shows the% increase in lean muscle mass. Horizontal improvement in strength in various exercises.

If you combine the results of all these studies into one picture, then you can identify the following patterns:

• Among untrained people, the growth of mass and strength correlates weakly with each other.
• The more trained people become, the more stable the connection between the growth of volume and strength.
• In elite athletes with extensive experience, the correlation reaches 65-90%, that is, an increase in muscle volume gives 65-90% of an increase in strength. Data: Brechue and Abe.

There is a curious relationship between the weight of the powerlifting record holders (horizontal scale) and the record weight of the projectile (vertical scale):

Probably most of us, leading an active image, will find it useful and interesting to learn about our muscles, about the anatomy of our body. Moreover, you have already understood that running alone is clearly not enough to maintain health, especially to achieve certain results.

If you have already finally decided to go to the gym, then it would be nice to acquire knowledge of elementary human anatomy and the functional purpose of the main muscles, to find out the composition of muscle groups. This is necessary in order to compose training sessions and perform the correct technique in the exercises. So how are muscles and. what can you train there?

human anatomy

A very understandable and interesting video about human anatomy, I think it will be clear and interesting to everyone.

To get started, here are ten of the most interesting facts about muscles, find out why muscle training at an older age is even more necessary than at a young age.

Muscle characteristics

Muscle or muscle- organs of the human body (animals), consisting of muscle tissue capable of contracting under the influence of nerve impulses, in other words, muscles can change their size and moreover quickly.

Therefore, the main property of muscles is to be excited and contract, receiving signals from the nervous system in the form action potentials... The more often nerve impulses pass, the more often we stimulate the muscle, the more often the muscle contracts.

You can raise, for example, your hand slowly, or you can quickly. We can control our muscles. But there is a limit to everything, and therefore if the signals come to the muscle too often, then the muscle does not have time to relax. An example of this is the exercise in Raising an arm with a load, I force the arm to be in one kind of tense position. The impulses go very quickly and the muscle does not have time to relax.

The nervous system, in turn, provides a connection between the brain and spinal cord and muscles. Not only your appearance, but also the correct functioning of individual systems, organs and the body as a whole depends on the correct and well-coordinated operation of the chain "brain - nervous system - muscles".

Muscles are designed to perform various actions: body movements, contraction of the vocal cords, breathing. Muscles are made up of tough, resilient muscle tissue, which in turn is made up of cells myocytes(muscle cells). Muscles are characterized by fatigue, which manifests itself with intense work or exertion. For example, when running for a long time. Therefore, in order to achieve some results, you must first train your muscles. For a runner, for example, these are the leg muscles.

The muscle mass of an adult is approximately 42%. In newborns - a little more than 20%. With age, muscle mass decreases by up to 30%, and fat becomes more.

There are 640 muscles in the human body (depending on the method of calculating differentiated muscle groups, their total number is determined from 639 to 850). The smallest ones are attached to the smallest bones in the ear. The largest are the gluteus maximus muscles, they set the legs in motion.

The strongest muscles are the gastrocnemius and chewing muscles.

The longest human muscle - the tailor's - starts from the anterior superior spine of the wing of the ilium (antero-upper parts of the pelvic bone), spirals over the front of the thigh in a spiral manner and is attached by a tendon to the tuberosity of the tibia (upper parts of the leg).

Muscles are very diverse in shape. The most common are fusiform muscles, characteristic of the limbs, and broad muscles - they form the walls of the body. If the muscles have a common tendon, and there are two or more heads, then they are called two-, three- or four-headed.

Muscles and skeleton determine the shape of the human body. An active lifestyle, a balanced diet and exercise will help develop muscles and reduce the amount of adipose tissue. Leading weightlifters have muscle mass of 55-57% of body weight.

Muscle types

Depending on the structural features of a person's muscles, they are divided into 3 types or groups:

The first muscle group - skeletal, or striated muscle... Each of us has more than 600 skeletal muscles. Muscles of this type are able to contract voluntarily, at the request of a person, and together with the skeleton form the musculoskeletal system.

The total mass of these muscles is about 40% of body weight, and in people actively developing their muscles, it can be even more. With the help of special exercises, the size of muscle cells can be increased until they grow in mass and volume and become embossed.

By contracting, the muscle shortens, thickens and moves relative to adjacent muscles. The shortening of the muscle is accompanied by the convergence of its ends and the bones to which it is attached. Each movement involves the muscles, both performing it and opposing it (agonists and antagonists, respectively), which gives the movement accuracy and smoothness.

The second type of muscle, which is part of the cells of internal organs, blood vessels and skin, is smooth muscle tissue composed of characteristic muscle cells (myocytes). The short spindle-shaped cells of smooth muscles form plates. They contract slowly and rhythmically, obeying the signals of the autonomic nervous system. Their slow and prolonged contractions occur involuntarily, that is, regardless of the person's desire.

Smooth muscles, or muscles of involuntary movement, are found mainly in the walls of hollow internal organs, such as the esophagus or bladder. They play an important role in processes beyond the control of our consciousness, such as the movement of food through the digestive tract.

A separate (third) muscle group is cardiac striated(striated) muscle tissue (myocardium). It consists of cardiomyocytes. Contractions of the heart muscle are not under the control of a person's consciousness, it is innervated (innervation is the supply of organs and tissues with nerves) by the autonomic nervous system.

Skeletal muscle. Structure.

Skeletal muscles are attached to our bones. It is not the muscle itself that is attached to the bone, but what is called the tendon. The latter consists of dense connective tissue. In most cases, the tendon is located at both ends of the muscle. The tendon itself is not extensible and cannot contract. It is simply the connective tissue by which the muscle is attached to the bone. The tendon can be torn or pulled. it is all very painful and the treatment is usually long-term.

If you look at the muscle section. it can be seen that the muscle consists of bundles. If we consider the structure of the bundles, it can be seen that they consist of muscle fibers. Muscle fibers are made up of individual cells.

So, once again - muscle cells are combined into muscle fibers. fibers are combined into muscle bundles, bundles are combined into a whole muscle.

Skeletal muscle is composed not only of striated muscle tissue, but also of various types of connective tissue, nervous tissue, endothelium and blood vessels. However, striated muscle tissue predominates, due to the contractility of which the muscles are the organs of contraction, making movements. The strength of a muscle depends on the number of muscle fibers included in its composition and is determined by the area of ​​the physiological diameter. In other words, thicker and more massive muscle produces more strength.

Muscle cell. Fine structure.

Most of the cell is occupied by myofibrils. Myofibrils can be translated as muscle rope, rope, or thread. As it is more convenient and understandable to whom. In general, these myofibrils are contracting.

In the striated muscles, the cells are multinucleated. The picture shows a lot of cores. The nuclei are large, as they were formed in the process of fusion of many cells.

Muscles also have a lot of mitochondria, as muscles need energy all the time. It is produced by mitochondria in the form of ATP. Remember, the more mitochondria in the muscles, the more resilient a person is. They also say that I got in good shape. In untrained muscles, myofibrils are located, scattered, and in trained muscles they are grouped into bundles

Myofibril structure

Myofibrils are cylindrical filaments with a thickness of 1 - 2 microns, running along from one end of the muscle fiber to the other. An isolated myofibril is capable of contracting (in the presence of ATP), it is it that is the contractile element of the muscle cell.

Myofibrils consist of alternating bundles of parallel thick and thin filaments, which ends overlapping each other. These threads are called sarcomeres. Thick filaments are twice as thick as thin ones, 15 and 7 nm, respectively.

Sarcomere- the basic contractile unit of striated muscles, which is a complex of several proteins, consisting of three different fiber systems. Myofibrils are composed of sarcomeres.

Thin and thick threads are formed by proteins. Thick filaments (microfilaments) are made up of protein myosin(blue threads in the picture). These proteins form a double helix with a globular (spherical) head at the end attached to a very long rod.

Thin threads are made up of proteins actin, troponin and tropomyosin. The main protein in this case actin... (red threads in the picture).

The figure above shows a schematic of a relaxed muscle. When actin slides along myosin, the distance between the actin filaments is reduced. This means that the muscle also contracts. Below in the figure is a contracted muscle.

There are a lot of such shrinking areas. The myofibril consists of such an actin-myosin system located along the entire length of the myofibril. With the help of actin protein and myosin protein, the myofibril is reduced.

To reduce the need for calcium, naturally all this happens with the expenditure of energy. Actin-myosin filaments cannot slide by themselves, they have to be dragged with energy expenditure. This requires ATP.

Magnesium is needed to relax the muscle. During a long run, for example a marathon, magnesium is washed out with sweat, which causes cramps in runners, for this you need to drink special drinks containing all the necessary substances .. For example, isotonic drinks. The simplest and most affordable remedy is rehedron.It contains all the necessary salts.

Muscle control or why do muscles contract?

We are talking about all the same skeletal muscles. All signals for any action come from our brain. This is a kind of control center. But the request comes from the spinal cord. The brain sends a signal or impulse to the motor neuron which is located in the spinal cord for muscle contraction.

NEURON (nerve cell), the basic structural and functional unit of the NERVOUS SYSTEM, carrying out the rapid transmission of NERVOUS IMPULSES between various organs.

A motor neuron is discharged by an action potential that comes to the muscle, that is, it gives a signal to the muscle to contract or relax.

The branching at the end of a neuron is called an end plate, this end plate covers a piece of muscle and in this place it turns out synapse, that is, there must be a contact or connection between the nerve and the muscle cell.

Synapses (from the Greek sýnapsis - connection, connection), specialized functional contacts between excitable cells, which serve to transmit and convert signals.

The end of a nerve or neuron releases a transmitter. MEDIATORS nervous system (lat. mediator mediator; synonym: neurotransmitters, synaptic transmitters) - chemical transmitters of a nerve impulse from a nerve end to cells of peripheral organs or to nerve cells.

Simply put, it is a chemical that will make a muscle do something. Mediator between a nerve ending or synapse and a muscle cell. This neurotransmitter binds to the muscle and opens channels in it. Channels are a kind of roads along which chemicals - ions - can move.

For example, in order for a neighboring nerve to receive a signal, sodium channels must open. For muscle contraction, calcium channels must open. Just a bunch of calcium enters the cell, moreover, the calcium stored inside the cell is used. All this calcium makes actin and myosin proteins slide relative to each other. The muscle contracts.

When the action potential disappears, the calcium returns to its reservoirs and the muscle relaxes.