Ectomorph - pulogalamu maphunziro kwa ... ectomorph

N'zovuta kutsutsana ndi chakuti ife tonse anthu osiyana. Izi akugwira ntchito osati khalidwe lathu ndi maonekedwe komanso mitundu thupi. Physiologically, pali mitundu itatu ya Malamulo anthu: ectomorph, mesomorph, endomorph. Mesomorph ndi musculature kutchulidwa. Pakuti malamulo si yodziwika ndi kukhalapo kwa mafuta. Amuna ndi mtundu thupi ndi thupi chachikulu, mafupa yotakata ndi wandiweyani, bulky minofu. More anamaliza ndi zofewa thupi ndi wokhutira mkulu wa endomorphs mafuta mwachibadwa. Ectomorph - ndi mtundu wa thupi malamulo inakonda ndawonda. Anthu amenewa nthawi zambiri tikhoza kuziona pa chimakwirira magazini glossy. anthu amenewa amavutika kunenepa ndipo akumanga minofu.

Features ectomorphic thupi

Ectomorph - munthu ndi mlingo m'malo otsika mphamvu. Iwo amakhala ndi:

• mafupa yaing'ono ndi mafupa;
• miyendo yaitali;
• mapewa yaing'ono, chifuwa ndi matako;
• pakalibe pafupifupi subcutaneous mafuta;
• kagayidwe mofulumira, kudya si anaopseza;
• vuto kunenepa;
• mkulu chipiriro;
• ofuntha;
• olemera ndi yaitali minofu nyumba ndondomeko.

Ubwino ektomorfonoy malamulo

Good chakudya ndi ufulu mtundu pulogalamu maphunziro kwa ectomorph ndi zofunika bwino njira popanda kupeza thupi mafuta, kuwonjezera Taphunzira minofu misa yekha. Wokongola, othamanga thupi zoyenera ndi silhouette si chinthu chovuta kuchipeza kwa mtundu uwu thupi. Makamaka kuti "woyera" ectomorphs m'chilengedwe zimachokeradi kwambiri. Nthawi zambiri, ndi kukula kwa thupi la munthu - ndi akonzedwa wosanganiza mbali makamaka. Ndipo mawu a makhalidwe ena akuwonetseredwa mchikakamizo cha zakudya ndi moyo.

Nthawi zambiri, anthu oterewa alibe vuto ndi minofu mafuta m'dera m'mimba. Osangalatsa cubes atolankhani pa ectomorphs zimachitika ngakhale pa katundu kochepa ndipo pamene akuchita Zochita yosavuta.

A njira yabwino moyo

Ngati n'koyenera, kusintha maonekedwe ake ectomorph ayenera kuyamba ndi kusintha moyo. nkhawa iliyonse ndi choletsa kwambiri kuti kunenepa. Oimira mtundu uwu wa thupi malamulo ayenera kuonanso moyo wanu ndipo yesetsani kuchepetsa zinthu zina nkhawa. Iwo alibe nkhawa kanthu. Kuthetsa mantha mavuto amathandiza kutikita, kusinkhasinkha anati yoga. Chabwino kumasuka anthu a mtundu kulola tulo. Ngakhale kuti anthu ectomorphs zambiri amadwala tulo, muli kuphunzitsa nokha kugona maola osachepera 8 patsiku. The tsiku lililonse pazikhalanso ndi kugona theka la ola maola 2. Izi athandize kuthetsa kudya kagayidwe.

zakudya ndi kunenepa dongosolo

Kunenepa ndi vuto ectomorphs ofunika koma zovuta. zotsatira zabwino mu minofu misa akonzedwa chingapezeke okha kutsatira masewera zakudya. Zakudya kulowa thupi ndi chakudya, chifukwa misa ectomorphs kukula zambiri osakwanira. Ectomorph - munthu amene nthawi zambiri chimasowa zakudya zingapo tsiku. Ngati mukufuna kunenepa, ndiye m'pofunika kuti asiye chizolowezi izi. Ectomorph kudya nthawi 5-6 tsiku ndi imeneyi ya maora osaposera 2.5. Kudya pa nthawi yomweyo m'pofunika mbali pafupifupi. Kuchuluka kwa madzi odzipereka ayenera kukhala malita zosakwana 2 pa tsiku.

Ndipo ochepa a malangizo omwe alembedwa pansipa, adzathandiza anthu a luso malamulo tikhale ndi mawonekedwe zosangalatsa kwambiri masewera:

• Daily ponseponse khalidwe vegetative wa odzipereka mafuta akhale 20%. Ndi zofunika kuti ntchito nsomba mafuta munali opindulitsa Omega-3 zidulo.
• Mapuloteni pa mlingo wa 1-1.5 ga pa 1 makilogalamu thupi. Gwero la zakudya zomanga thupi kungakhale nyama, mazira, tchizi, nsomba.
• kulemera yeniyeni ya mapuloteni menyu sayenera 30% carbs - 50% mafuta - 20%. zimam'patsa gwero adzakhala phala (Mapila, buckwheat, tirigu), masamba ndi mankhwala ufa lonse ufa wa tirigu.
• Ntchito dzuwa (shuga, kupanikizana, etc.) Kodi m'malo polysaccharides zovuta, mwachitsanzo, wowuma, mpunga, mbatata.
• Musaononge zinthu, kufulumizitsa kagayidwe: mtedza, zipatso zouma, nyemba.
• Zipatso, masamba ndi zina yaying'ono-zakudya ndi zinthu zofunika nthawi zonse. Koma wambirimbiri CHIKWANGWANI pano mu wobiriwira, akhoza zimamuchulukira thirakiti m'mimba.

kumanga minofu

The dongosolo lophunzitsira kwa ectomorph wapangidwa kwambiri koma yochepa. Ichi ndi chifukwa chakuti iye analibe mphamvu ndi mphamvu zolimbitsa thupi yaitali. The dongosolo lophunzitsira kwa ectomorph ayenera monga osachepera thupi ndi cardio. Kuyenera zochokera Zochita katundu zofunika pa kugawanika-dongosolo. Kodi zikutanthauza chiyani?

Gawa thupi adzatenge makonzedwe magawano powomba 2 kapena 3. Ndipo pa maphunziro, imene inadzachitika 2-3 nthawi sabata, tsiku lina, ntchito, mwachitsanzo, kumtunda kwa thupi, wachiwiri - pansi. Ngati zokonda anapatsidwa magawano patatu, tsiku loyamba ntchito chifuwa ndi kukongola, wachiwiri - miyendo ndi mapewa, wachitatu - kumbuyo ndi triceps.

Ectomorph kulimbitsa thupi kwa gulu lirilonse minofu pazikhalanso Zochita zingapo zofunika. Gulu lirilonse minofu ntchito kamodzi kokha pa mlungu. chiwerengero cha kubwereza mu Anatipatsa - nthawi 7-10, chiwerengero cha njira kwa minofu kapena minofu gulu limodzi ndi avareji ya nthawi 7. Mpumulo pakati waika sayenera pasanathe mphindi imodzi. Pakati kokoka, kutsata minofu osiyana, zina ayenera kukhala mphindi zosachepera 5. Mphamvu ya kulimbitsa thupi kwa ectomorph ayenera ziwonjezeke yekha ndi kuwonjezera kulemera, chiwerengero kukukhala ndi reps. Koma osati ndi kuchepetsa intervals a mpumulo pakati kubwereza. Minofu ectomorphs yaitali cooldowns, kotero muyenera kukhala tcheru kuti apumule pakati workouts. Mukhoza kugwiritsa ntchito ndalama zina kubwezeretsa, monga kutikitirako anthunzi otulutsirako thukuta, kusinkhasinkha.

The dongosolo lophunzitsira kwa ectomorph ali mbali zingapo zapadera:

• Mphindi 45 pansi pa chikhalidwe mwamphamvu pazipita;
• kachitidwe ayenera kusinthidwa mwezi uliwonse.

M'chilimwe ectomorph bwino ntchito ndi kulemera yake, kuti ndi kuchita Kankhani akuluakulu, kukokera akuluakulu thupi, osauka kusinthasintha ndi kutambasula.

Chakudya pamaso ndipo pambuyo zolimbitsa

Pamaso zolimbitsa adye phala (koma mana), zipatso ndi otsika shuga okhutira (kiwi, pichesi, peyala, apulo, lalanje) kapena masamba (tomato, kabichi, aliyense, zukini, tsabola).

Zonsezi pang'onopang'ono chakudya, zimene zimapereka thupi ndi shuga kwa nthawi ya maphunziro amene amathandiza ntchito. Azimwa gawo maphunziro akhale mphindi 15. Pambuyo theka la ola pambuyo zolimbitsa ayenera kutsatira chakudya wandiweyani, ndi chakudya chabwino ndi mapuloteni.

Ectomorph minofu misa kuti: ntchito zina

Zowonjezera mukhoza kwambiri atsogolere ndondomeko ya kuwonjezeka minofu misa ndi kuchepetsa ndalama kukwaniritsa chandamale nthawi. kwambiri mu nkhani iyi, multivitamins, okhoza kwathunthu kupereka thupi ndi zofunika zakudya. Best "abwenzi" kwa ectomorph kufuna kuthetsa kuchepa thupi lake, kukhala Creatine, mapuloteni-zimam'patsa osakaniza ndi mapuloteni zakumwa. Atatu servings gainer, anawonjezera kuti zakudya zabwinobwino tsiku ndi ntchito m'ndondomeko adzakhala ukule azilandira minofu misa.

Ndi kwambiri thupi yaikulu kuchuluka kwa dzuwa, mphamvu ndi minofu misa kudzakuthandizani creatine. Izi pawiri zachilengedwe nawo kagayidwe mphamvu maselo a minofu, kulola thupi yaitali kupirira akatundu kwambiri ndiponso mofulumira kuchira pakati pa waika. A phwando michere kuthandiza thupi pokonza ndi kuwaphunzira kuchuluka wambiri caloric. Analandira sali zonse, ndipo maphunzirowo. Iwo ayenera kukumbukira kuti pali zowonjezera zakudya wolemera michere. Pankhaniyi, zina ntchito zawo si chofunika.

Ectomorph ndi ojambula

Ngakhale chibadidwe ectomorphs makhalidwe, masewera si iwo woletsedwa. anthu chinachititsa ndi kulangidwa akhoza Mokhumbira mmunda uliwonse. Ectomorphs-bodybuilders amanena kuti, monga ulamuliro, musatsate palibe zakudya zovuta, koma moponderamo embossed akatswiri amenewa ndi nsanje mesomorph iliyonse.

Ectomorph - munthu ndi mkulu khalidwe Taphunzira minofu misa ndi minofu yaitali, amene ali kovuta kutulutsa. Koma motsogozedwa ndi mphunzitsi woyenera ndipo akudikila chakudya chamagulu ndi ntchito apamwamba chakudya, mapuloteni ndi mafuta bwino akhoza kukwaniritsa zotsatira zodabwitsa.