依存性物質
精神依存
精神依存とは精神的に薬が欲しくて欲しくてたまらないという考えに取りつかれることを指す。精神依存のみを形成するのは大麻とコカインである。
耐性
耐性とは長期間の薬物使用で身体が薬物に対して順応してしまうことによって、同じ効果を得るためにはより多くの用量が必要になってくることを指す。精神依存・耐性を形成するのは有機溶剤(シンナー)とLSD(幻覚剤)と覚醒剤=精神刺激薬(アンフェタミン類・メタンフェタミン類)である。
覚醒剤精神病
まず覚醒剤の初期の使用において、覚醒剤は多幸感をもたらすため精神依存を生じさせることに加えて、耐性を形成させるので使用量がどんどん増加する。
そして覚醒剤を慢性的に連用するようになると、脳内ドパミン神経系が変性してしまうことで統合失調症のような状態となり幻覚・妄想が出現する。いったんこの状態になってしまうと、しばらく覚醒剤から離れていたとしても飲酒や少量の再使用がきっかけとなって統合失調症様の妄想・幻覚が出現するという「フラッシュバック現象」が起こる。このように脳内ドパミン神経系が変性してしまうことで統合失調症様の幻覚・妄想が容易に起こりやすくなった状態を感受性が逆に上がった状態として捉えて「逆耐性現象」と呼ぶ。
覚醒剤精神病に対しては抗精神病薬を使用する。
身体依存
長期間の薬物使用で身体が薬物に対して順応してしまうと、身体にとっては薬物が投与されている状態が通常となってしまい薬物が投与されていない状態が異常となってしまう。これによって、薬物が投与されないと離脱症状と呼ばれる身体症状が出現してしまう。
オピオイド(モルヒネ=アヘン・ヘロイン)とバルビツール酸系薬(フェノバルビタール)とアルコールとベンゾジアゼピン系薬とニコチンが精神依存・耐性・身体依存の全てを形成する。「ル」を含むものは精神依存・耐性・身体依存の全てを形成するという覚え方は有名である。
オピオイドは最強の依存性を持ち、離脱症状は散瞳である。
ニコチンの離脱症状は食欲亢進(過食)である。
飲酒について
日本においてアルコール消費量は減少傾向を示している。
飲酒開始年齢が早いほどアルコール依存症になりやすく脳・肝臓などの臓器に悪影響を与えやすいことが分かっているので、法律は20歳未満の飲酒を禁止している。
適度な飲酒の量は純アルコールで1日平均20gとされている。適度な飲酒は死亡リスクを下げることが明らかとなっている。
女性は男性に比べて小柄であるので体内血液量が少なく肝臓も小さい。このためにアルコール血中濃度が高くなりやすいので、臓器障害が起きやすくアルコール依存症になりやすい。
虚血性心疾患・脳梗塞・Ⅱ型糖尿病は少量飲酒でリスクが下がって、大量飲酒でリスクが上がるJカーブ型をとる。
肝臓におけるアルコール代謝
アルコール(エタノール)はまずアルコール脱水素酵素(ADH)によってアセトアルデヒドに代謝される。そして、アセトアルデヒドはアルデヒド脱水素酵素(ALDH)によって酢酸→水＋二酸化炭素に代謝されて体外に排出される。
アセトアルデヒドは体内にとって毒であり、悪心嘔吐・顔面紅潮・頭痛を引き起こす。嫌酒薬とはアルデヒド脱水素酵素を阻害することで敢えてアルデヒドが体外に排出されづらくして酒嫌いにすることを目的として投与される。
また、お酒が弱い人は遺伝的にアルデヒド脱水素酵素の働きが弱いので、アセトアルデヒトの代謝が遅い。このため、訓練しても飲めるようにはならない。
アルコール依存症
アルコール依存症は急性アルコール中毒(酩酊)・アルコール離脱せん妄・アルコール幻覚症・Wernicke-Korsakoff症候群を引き起こす。
スクリーニング
CAGE質問票を用いたアルコール依存症スクリーニングテストによってスクリーニングをする。
①飲酒を控えて飲酒量を減らさなければいけないと感じたことがあるか
②他人から飲酒を控えるように注意されたことがあるか
③自分の飲酒に対して後悔したり罪悪感を感じたことがあるか
④朝に迎え酒をしなければいけなかったことはあるか
酩酊
酩酊はまず単純酩酊と異常酩酊に分けられる。
単純酩酊
単純酩酊とは飲酒量に比例して「陽気で気が大きくなる→血中濃度0.1%以上でふらついて何度も同じことを喋る→意識が消失する」という経過を辿る一般的な酩酊を指す。
異常酩酊
異常酩酊とは「酩酊経過途中で突然に興奮状態が出現して大声を出したりする」といった酩酊を指す。一般的な酩酊とは質が異なることから区別される。
異常酩酊はさらに複雑酩酊と病的酩酊に分けられる。
複雑酩酊
複雑酩酊とはいわゆる「酒乱」と呼ばれる状態になることであり、些細なことで怒ったりセクハラをしたりする。複雑酩酊の行動は了解可能である。
病的酩酊
病的酩酊とは遺伝的にアルコールに対して脳が脆弱性を示すなどの素因を持つ人が酒を飲んだ後に急激な意識障害や幻覚妄想による了解不能な言動をする状態を指す。病的酩酊の状態にした行為の追想は不可能であり、責任無能力で無罪となる。
アルコール幻覚症
意識がはっきりしているのにも関わらず幻聴が生じて被害妄想をしたりする。意識障害を認めないのがアルコール離脱せん妄と決定的に異なる点であり区別される。
アルコール離脱せん妄についてはせん妄のまとめで言及している。
Wernicke-Korsakoff症候群
典型的にはアルコール依存症によってビタミンB1が不足したことでWernicke脳症が起きて、その後に後遺症としてKorsakoff症候群が生じたものを合わせてWernicke-Korsakoff症候群と呼んでいる。
アルコール依存症や精白米(玄米からビタミンB1が豊富なヌカを取り除いたもの)の偏食、スナック菓子のみを食べるといった偏食などによってビタミンB1が不足する。
アルコール依存症の人ではアルコールによってビタミン(特にビタミンB1:チアミン)の吸収が悪くなる。
また、そもそもアルコール依存症の人は食事を摂らないことが多くビタミン摂取量(特にビタミンB1:チアミン)自体が不足する傾向にある。
ビタミンB1はピルビン酸デヒドロゲナーゼの補酵素であり、ピルビン酸デヒドロゲナーゼの活性を制御しているためピルビン酸をアセチルCoAに変換させる際に必須因子となる。
ピルビン酸デヒドロゲナーゼとはピルビン酸をアセチルCoAに変換させることによって解糖系とクエン酸回路をつなげている酵素である。
ビタミンB1が不足するとエネルギー産生過程が解糖系で止まるのでエネルギーが不足する。そして、エネルギー不足は脳・神経・心臓に障害を引き起こして脚気(多発神経炎・心不全・浮腫)やWernicke脳症(意識障害・運動失調・眼球運動麻痺)を発症させる。
Wernicke脳症の後遺症として、側頭葉が萎縮して海馬にダメージが加わったことによって記銘障害・失見当識が起こる。患者は自分が思い出せないことを認めようとせず、無意識のうちに作話をして帳尻を合わせようとする。このような状態をKorsakoff症候群として、臨床的評価によって診断する。
参考文献
Wernicke脳症:https://www.jstage.jst.go.jp/article/naika1913/88/5/88_5_762/_pdf
健康な生活を送るために:https://www8.cao.go.jp/koutu/chou-ken/h21/pdf/ref/408-413.pdf
アルコール依存症対応マニュアル:http://www.kagoshima.med.or.jp/people/osirase/seisinn/aru.PDF
急性アルコール中毒:https://www.kenkounippon21.gr.jp/kenkounippon21/about/kakuron/5_alcohol/alchol_pdf/alchol_02.pdf
依存性薬物の行動精神薬理学:https://plaza.umin.ac.jp/JPS1927/fpj/open_class/54th_hokubu/suzuki.pdf
覚醒剤逆耐性の機序:https://researchmap.jp/read0047987/published_papers/23901919/attachment_file.pdf
断酒しているアルコール依存症者に対する一般住民の態度改善に関する研究:https://ir.lib.hiroshima-u.ac.jp/files/public/3/35717/20141016210032351327/k6297_3.pdf
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In Distinction To the barbell bench press, you cannot rack the load between sets. It’s greatest not to do the flat barbell bench press daily because you wouldn’t be giving your muscular tissues sufficient time to get well and develop. The average lifter and even advanced lifters would want to persist with 1-2 bench pressing periods in their weekly routine. In general, lifting weights is an unimaginable tool for naturally skinny girls to realize weight. Lifting tells the physique that it wants to increase lean mass from muscle.
But he’s at all times been safe by Benching within the Power Rack with the pins able to catch a failed rep. Bench Urgent without Energy Rack or spotter is dangerous. If you get caught with the bar, the one way out is the “Roll of Shame”. Decrease the bar to your mid-chest, roll it to your abdomen and then Deadlift it up. This won’t really feel pleasant although because heavy weights will bruise your abdomen. The various is to Bench with out collars so you can tilt the bar to one side. However the gym will hate you for dropping weight.
So, each have merit on the hypertrophy entrance. The better part about getting stronger at bench press is it doesn’t only get you stronger at bench press! It will reinforce in all of your pushing workouts, like overhead press. Not only that, but it’ll enhance your ability to create pressure, which is important in sports. If you wish to throw farther, punch tougher, resist pressure coming at you, bench press will get you there. Total, if you want a muscular higher physique, the bench press is a must. The bench press is like 1/3 the battle for upper physique hypertrophy.
As I talked about above, the aim of shoulder retraction (pulling shoulders down and together) is to create tightness all through the higher body, particularly the back. This helps to generate extra pressure and upper-body strength in the course of the lift. Thanks to the incline angle of the burden bench and the decline angle of the Push-Up, these workouts will naturally demand more from the higher pecs. Mindlessly shifting heavy masses doesn’t do a lot. But really specializing in what the muscle is doing – solely specializing in that – is going to extend activation. It’ll additionally help you attain your fitness targets of muscle mass, fats loss, and efficiency.
The strategy works regardless of whether or not you use dumbbells or barbells. “Shoulder injuries are common on the bench, and very often, that’s due to poor shoulder position.” And having injured my shoulder doing the Bench Press incorrect, I can tell you from experience that you have to know what you’re doing. Persevering With with the point above, let’s hold the chest where it is and plug these vitality leaks by preserving the core tight. First, you need to pull your shoulder blades down and again whereas sustaining a neutral spine. That’s why you want to have them beneath of your knees. When you seize the bar from underneath, the bar is decrease in your hand, and you’ll wrap around to the right position.
But your chest should stay up to maintain the motion effective. Respiratory between reps by emptying your lungs relaxes your chest. Breathe between reps at the top of your Bench Press. Most gyms don’t have plates lighter than 1.25kg/2.5lb.
Your complete foot ought to be flat ground, heels included. Put you ft shoulder-width aside like on the Squat so you’ve optimal stability. Your toes must be directly under your knees or slightly behind.
The factor is that you simply WILL be performing it appropriately as a result of I’m going to show you tips on how to do it with perfect Bench Press type and proper execution. The Low to Excessive Cable Chest Fly or cable crossover isolates the higher pecs. The cable machine supplies fixed rigidity, allowing you to make use of less weight without losing potential muscle positive aspects. So if you want to get good at benching, the extra you bench, the higher. However, you need to steadiness that with your recovery. We want to problem your muscles, not simply your heart (though your coronary heart will get a great exercise, too!). Here are some common mistakes people make when benching.
It forces the bar to maneuver in a vertical line to your neck. Vince Gironda really helpful this bodybuilding-style of Bench Press decades in the past. Benching the bar to your neck along with your elbows out stretches your chest at the bottom.
Whereas the incline dumbbell press predominantly works the higher pectoral muscle tissue, it also engages the deltoids and the triceps. This triad of muscle engagement ensures a more rounded and complete higher physique workout. The incline bench press additionally shifts the primary focus to the upper portion of the chest, an area usually neglected by flat bench workouts. A well-developed higher chest not only improves aesthetics but in addition contributes to higher total chest power. 2) The incline angle adjustments the finest way your pressing muscle tissue contract which shifts the burden to your higher chest and shoulder muscular tissues greater than a flat bench press.
The seated dumbbell press is a pushing workout. When doing reps of dumbbell presses, you utilize the same muscles you’ll when pushing towards an object. It focuses on the chest, triceps, and shoulders.
The cable incline press makes use of a cable machine to provide resistance. The setup allows for fixed tension on the muscles throughout the range of motion, which might help to improve muscle growth and power. In this text, we’ll train you every thing you should know about tips on how to incline dumbbell press and the way it suits into your routine.
Setup the identical way on every Bench Press set. The extra constant your Bench Press setup is, the more consistent your technique might be once you start to Bench Press the burden. Don’t setup with zero respect for the load because it’s light. Setup the identical means whether you’re Bench Urgent warmup weight or heavy weight. Since the dumbbells present a greater diploma of freedom through the movement, you’ll additionally not directly work stabilizing muscles such as your core, shoulders and back. These options alone shift the place we really feel the exercise.
Elevating your butt off the bench will get you three red lights in powerlifting competitions. It can damage your lower back if you hyper-extend your backbone. If your butt comes off the bench on StrongLifts 5×5, it’s a failed rep. Repeat the load next time. Setup with your shoulder-blades squeezed together. Do this by arching your lower back and rotating your ribcage up. Squeeze your lats to lock your chest in place.
So, you want to ensure you’ve got elbow positioning AND bar path correctly lined up. You won’t be succesful of carry the bar from the barbell rack. Most folks will strategy grabbing the bar from the highest, using an overhand grip. That is, their arms will wrap across the bar beginning with mendacity their fingers on the highest of the bar then wrapping the palms beneath. Correct positioning of your elbows also lets you push with more drive.
Each are ineffective for Bench Pressing heavy weights. Press the bar away from your mid-chest over your shoulder joints by flaring your elbows on the greatest way up. Hold the bar in the base of your palm, near your wrists. Don’t hold it near your fingers like on the Deadlift or your wrists will bend back. Bent wrists additionally make the load more durable to bench because the bar is further out of your wrists. This is unhealthy leverage and unhealthy power switch. Grip the bar low palm so it rests over your wrists and elbows.
On the Bench Press the same improve leads to sooner plateaus. Bench Urgent shut grip is tougher than medium grip. The range of movement is longer as a outcome of your arms are vertical at the prime. Your triceps works harder as a end result of your forearms are incline at the backside. And your chest works much less as a outcome of your elbows go less deep.
This will make you miss reps and plateau sooner. The Close Grip Bench Press is a good substitute for the Bench Press if you have shoulder issues. The slim grip keeps your elbows nearer to your physique and doesn’t let them go as deep. If your shoulders hurt whenever you Bench Press, regardless of utilizing correct kind, attempt close grip.
Ask a spotter to assist you unrack the bar so your shoulders stay again. Don’t shrug them ahead whenever you bench the weight. If you shoulders come ahead, your hands shall be higher. The larger your palms, the longer the bar path and the tougher to bench the load.
Strengthening these muscles helps maintain your joints wholesome. Samuel points to the basic pushup and compares it to the bench press. No, the dumbbell bench press is not a army movement. When the barbell is instantly above the shoulder blades, it’s able of stability. As you decrease the barbell, it travels down and hovers above your decrease chest. A slender grip will encourage triceps brachii muscle activation extra whereas a wide grip will impression your elbow positioning. There’s a thumbless grip, also called the Suicide Grip, that some individuals will use as a end result of they wish to look cool after they do it.
You must follow and go to sleep, the brain will rewire, and you’ll magically be doing it higher the following time. It’s not in contrast to studying tips on how to dance or studying an instrument. You might feel a bit clumsy for a quantity of classes, and also you go to bed, and unexpectedly, you are able to do it. After going over the fundamentals of the bench press, there are some good progressions and help workout routines you’ll find a way to take advantage of.
Simply remember to Bench Press in the Power Pack, as the spotter can nonetheless fail to catch the weight when you miss reps. Bench Pressing without Power Rack or spotter isn’t safe. If you fail a rep, the bar will trap you and crush you. This isn’t an exaggeration, individuals die from Bench Press accidents yearly. The only approach to get underneath the bar if you fail is by tilting it to one side or using the roll of shame. However each are much less secure than Bench Urgent within the Energy Rack. Bench together with your entire foot flat on the floor.
I’ve seen guys to do that to try to assist generate extra pressure into the barbell and assist their raise. This a half of the muscle begins on the backside of the sternum, and it runs diagonally down towards the center of the chest. What individuals generally refer to as “the chest” is definitely made up of three distinct areas. It also decreases your danger for getting harm as a result of you’re actively taking notice of what you’re doing. The identical applies when you go under forty five degrees. Tucking the elbows an excessive quantity of will (again) shift extra of the strain away from the chest and onto the entrance delts since they’ll now be better aligned to do work. It might not seem all that necessary, however it reduces the effectiveness of your training and makes it tougher to attain the desired improvements.
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