During the last thirty meters sprint stage, as the exercise intensity increases, type IIa fast muscle fibers are also involved.

They contract quickly and forcefully, providing strong power to the hip muscles, making the ground-pushing movements fast and powerful, thus generating greater horizontal force and pushing athletes to sprint at high speed.

Bolt.

It is because of this aspect that fast muscle fibers are naturally developed.

This is a gift from God.

You have no way.

Most people do not have such powerful fast muscle fiber attributes.

In this era, if you want to train and improve, you don’t know how to do it specifically.

But in fact, later scientific issues proved that-

Fibre type conversion and training adaptability.

It can be done.

The study found that after systematic training, some slow muscle fibers (type I fibers) can be converted into fast muscle fibers.

Especially the transformation to Type IIa!

This transformation improves the overall explosive power and rapid contraction ability of the buttocks muscles. When sprinting for the last thirty meters, it can output stronger power, which helps break through the upper limit of horizontal component force and improves the sprint speed.

Su Shen was under a scientific system that was decades ahead of the times.

Guide your muscle fibers to transform.

Especially the start of this season.

Start more conversions to Type IIa.

After 80 meters, the initial explosive power supply of the phosphate system has declined.

This chapter is not over, please click on the next page to continue reading! The hip muscles mainly rely on the energy supply of the phosphate system.

Creatine phosphate (CP) in the muscles quickly divides and releases energy under the action of creatine kinase, converting ADP (adenosine diphosphate) into ATP (adenosine triphosphate), providing direct energy for muscle contraction.

This process does not require oxygen to participate, and can quickly supply energy in a very short time, satisfying the energy demand of the hip muscles for explosive power in the instant of sprinting, and ensuring the rapid increase of horizontal component force.

As the sprint progresses, the energy reserved by the phosphate system gradually decreases, and the glycolysis system begins to play a leading role in energy supply.

The hips are no exception.

Glycogen in the buttocks muscles decompose into lactic acid under anaerobic conditions and releases energy to synthesize ATP.

Although the glycolysis system is relatively low in energy supply and produces lactic acid to cause muscle fatigue, it can continuously provide energy to the hip muscles in the final stage of the 100-meter sprint.

Maintain high-intensity contraction of muscles.

Ensure that the horizontal component does not show significant attenuation during the sprint stage of the last thirty meters.

Keep athletes sprinting at high speed.

Then now.

This is the competition.

Muscle endurance is in conflict with fatigue resistance.

Bolt is in this regard. He is talented, which means he has a great talent. After training, the same training can gain more muscle endurance and fatigue resistance than others.

In this regard.

The same as his fast muscle fiber attribute value.

These are all points that I don’t know how to train systematically in this era.

In fact, through long-term training, the number of mitochondria in the buttocks muscles can also increase and increase in volume.

Aerobic metabolism enhances.

It can more effectively remove metabolites such as lactic acid.

Delay the occurrence of muscle fatigue.

At the same time, the increase in muscle glycogen reserves in the muscle can provide more sufficient raw materials for the glycolysis system.

During the last thirty meters of sprint, the buttock muscles with good endurance and fatigue resistance can maintain stable and powerful contraction, and continuously output large horizontal force, helping athletes break through the physical limits and achieve "acceleration" in the sprint stage.

Su Shen has made sufficient preparations this year.

This alone - increasing muscle glycogen reserves in muscles can provide more sufficient raw materials for the glycolysis system.

He made preparations.

It can even be said that it has made sufficient preparations.

It is not only in daily diet, but also insure sufficient staple food intake, such as rice, pasta, potatoes, etc.

For athletes who perform 100-meter sprint training, carbohydrate intake is 60%-70% of the total calories.

The "carbohydrate loading" strategy can be adopted 1-3 days before the competition or high-intensity training.

Further increase the proportion of carbohydrate intake and increase muscle glycogen reserves.

Choose the right type of carbohydrate.

Different types of carbohydrates have different differences in improving muscle glycogen reserves. Complex carbohydrates (such as whole grains and beans) digest and absorb relatively slowly, which can provide a longer-lasting supply of glucose, which is conducive to stably increasing glycogen reserves; simple carbohydrates (such as juice, sucrose, glucose in sports drinks) can quickly increase blood sugar, and the rapid supplementation of glycogen after exercise is better.

Daily diet is mainly complex carbohydrates, and you can consume simple carbohydrates in moderation to quickly replenish glycogen after exercise. For example, drinking sports drinks containing glucose and fructose within 30-60 minutes after training can accelerate the synthesis of glycogen.

For example, supplement after training after glycogen depletion.

By performing high-intensity and long-term exercise, the muscles consume a lot of glycogen. After that, high-carbohydrate foods are consumed, the muscles will over-absorb glucose to synthesize glycogen, thereby increasing glycogen reserves. This is because the body will produce a compensation mechanism after glycogen is exhausted, which will improve the muscles' ability to absorb carbohydrates and synthesize glycogen.

Su Shen can perform a long-term endurance training or multiple high-intensity interval training to reduce the glycogen reserves of the buttocks muscles.

Then, within 24-48 hours after training, take a high-carbohydrate diet for glycogen supplementation.

This will allow better resistance training stimulation.

The so-called resistance training stimulation is—

Resistance training can activate signaling pathways in muscles and increase the activity of glycogen synthetase. Glycogen synthetase is a key enzyme in the process of glycogen synthesis, and its increased activity helps convert glucose into glycogen and store it.

At the same time, resistance training can also increase muscle mass and provide more space for glycogen storage.

Through this training mode, Su Shen further promotes the increase in muscle glycogen reserves.

This is not the end.

Including rest.

During sleep, the body will undergo a series of physiological regulation, including balance adjustment of hormone secretion and optimization of metabolism. The secretion of growth hormone increases during sleep, which can promote muscle recovery and growth, and also help the synthesis of glycogen. Moreover, the body's energy consumption during sleep is reduced, which is conducive to the storage of energy and the accumulation of glycogen.

Athletes should ensure high-quality sleep of 7-9 hours a day. Establishing regular sleep time and a good sleep environment is crucial to improving sleep quality.

This is also why athletes who love to play are prone to falling into this level.

Sleep is very important for the increase in muscle glycogen reserves in athletes' muscles. If you don't do it well, you will not be able to provide more sufficient raw materials for the glycolysis system.

At the same time, Su Shen also has an alternate bath for hot and cold.

Alternating baths in hot and cold can promote blood circulation, help clear away metabolic waste in muscles, and at the same time reduce muscle soreness. This helps muscles better absorb nutrients, including glucose used to synthesize glycogen. A hot bath can dilate blood vessels and cause blood to flow to the muscles, while a cold bath contracts blood vessels. This alternating effect is like a "pump" that promotes blood circulation and the transportation of nutrients.

Nutritional aspects.

Creatine supplement.

Creatine can increase muscle strength and explosive power, and at the same time it can bring water molecules into muscle cells to expand muscle cells. This state of expansion of cells will activate nutrient transporters in the muscle, including transporters related to glycogen synthesis, thereby increasing muscle intake of glucose and helping to improve muscle glycogen reserves.

This chapter is not over, please click on the next page to continue reading! Glutamine supplement.

Glutamine is the most abundant non-essential amino acid in the human body and plays a key role in muscle metabolism and recovery. It can enhance the function of the immune system, reduce muscle fatigue and decomposition after training, and enable muscles to better synthesize glycogen. At the same time, glutamine is also involved in the energy metabolism process of cells, indirectly providing favorable conditions for glycogen synthesis.

Branched chain amino acids (BCAAs) supplement.

BCAAs include leucine, isoleucine and valine, which play an important role in muscle protein synthesis. By promoting muscle protein synthesis, increasing muscle mass, it provides more space for glycogen storage. Moreover, BCAAs can also reduce the decomposition of muscles during training, putting muscles in a state that is more conducive to glycogen synthesis.

Adjust the rhythm and intensity of the movement.

For example, the intensity of progressive training increases.

As the body adapts to training, gradually increasing the training intensity can gradually improve the muscle's metabolic ability. In this process, the muscle will adapt to increase glycogen reserves to meet the energy needs of higher-intensity training. This progressive stress stimulation can stimulate the muscle's self-regulation mechanism, promote the expression of glycogen synthesis-related genes and the increase in the activity of enzymes.

For example, arrange training intervals reasonably.

The reasonable arrangement of training intervals is crucial for the recovery and reserve of muscle glycogen. Enough intervals can give the muscles time to replenish the consumed glycogen and restore the metabolic environment in muscle cells to a state that is conducive to glycogen synthesis. If the intervals are too short and the glycogen reserves are insufficient, it will affect the quality of the next training; and if the intervals are too long, the body may experience a decrease in adaptability.

For example, aerobic and anaerobic training combined.

Aerobic training can improve cardiopulmonary function and muscle aerobic metabolism ability, and help improve muscle intake and utilization efficiency of glucose. Anaerobic training mainly stimulates muscle explosive power and strength growth. The combination of these two can comprehensively improve muscle metabolism level. Some metabolites and signal molecules produced by aerobic training can also promote glycogen synthesis during anaerobic metabolism, so that muscles have more sufficient glycogen reserves in anaerobic exercise (such as a hundred-meter sprint).

This is why he has increased training for two hundred meters in this era, not just for running by himself.

And it’s also for the sake of the hundred meters.

In addition, maintain sufficient water intake to maintain electrolyte balance.

Stress management and hormone regulation,

Because psychological stress can affect the body's hormone secretion, such as increased cortisol levels. Being in a high cortisol for a long time will lead to increased muscle catabolic and reduce glycogen storage.

Through effective stress management, hormone secretion can be regulated, cortisol levels can be reduced, and the body is in an internal environment that is more conducive to glycogen synthesis.

For example, temperature and humidity control.

Otherwise, Su Shen would not have made high prices to reform Ersha Island equipment. This is because the appropriate ambient temperature and humidity help the body's metabolism. Within a suitable temperature range, generally 20-25 degrees Celsius, the enzyme activity of the muscles can be maintained at a good level, which is conducive to the synthesis of glycogen.
To be continued...