Ngaba i-ectomorph enemvelo ngokwemvelo inokuthi iyitshintshe imfuza yayo kwaye ibe yimpazamo? Ukuziqhelanisa kubonisa ukuba oku kunokwenzeka ngokuzilolonga rhoqo kunye nokuphucula izondlo. Ngexesha elifanayo, inzuzo ye-ectomorph kukukhululeka kokufezekisa ukukhululeka kwemisipha - ngakumbi, ii-cubes kwi-media.
Ngelishwa, eyona nto ingalunganga lolu hlobo lomzimba kukunciphisa umzimba ngokukhawuleza ngokungabikho kwenqanaba elifanelekileyo loqeqesho kunye nokungabikho kweekhalori. Ngaphandle koku, amahlombe abanzi awenziwe ngoqeqesho ayakuhlala nakweyiphi na imeko-enza umlinganiso olungileyo kunye nokhubelo.
// Ectomorph- ngubani lo?
I-Ectomorph yenye yeentlobo ezintathu zomzimba ezikhoyo. I-ectomorph ecocekileyo iphawuleka ngesakhiwo esincinci samathambo kunye nokutya okuphantsi, okwenza ukuba kube nzima ukufumana ubunzima bemisipha. Ngelishwa, oku akubeki ecaleni ukuba, ngokuchasene nemvelaphi yesondlo esingafanelekanga kunye nokuhlala phantsi, isisu sabo sinokuqala ukukhula.
Uncedo lwe-ectomorph kukukwazi ukunyamezela imithwalo eqhubeka ixesha elide-ngokomzekelo, ukuqhuba imidyarho, ibhayisekile okanye ukubhukuda. Ukongeza, iimbaleki ezininzi zokuzilolonga Workout zii-ectomorphs- eziwanceda ukuba aqhubeke nomzimba ozolisayo kunye nokuzola.
Ngokuphathelele unyamezelo, ingxaki ye-ectomorph ayixoki kangako kwimizila yemfuza njengokungabikho kwevenkile yeglycogen kwezihlunu. Olona hlobo kuphela kokulungisa le nto kukubambelela kwisidlo esikhulayo sekhalori ngomyinge wesondlo olawulweyo.
// Funda ngakumbi:
- Ukuzivocavoca ngasemva esitratweni - Workout
- iintlobo zomzimba-ungayifumana njani eyakho?
- glycogen- iyintoni kwaye igcinwe phi?
Ngaba imizila yemfuza inokutshintshwa?
UWilliam Sheldon, umbhali wethiyori yeentlobo zomzimba, ekugqibeleni wajongana nokuqonda ukuba uninzi lwabantu bokwenyani badibanisa imikhwa yazo zontathu iindawo zemoototypes. Ayisiyiyo ingqwempu yamathambo echaphazela indlela umntu akhangeleka ngayo, kodwa yindlela yobomi - kwaye, ngakumbi, uqeqesho kunye nesondlo.
Udibaniso lwe-mesomorph lungaqwalaselwa luthando lwezemidlalo kunye nendlela yokuphila esebenzayo- enceda ukuphucula izihlunu kwasebusheni. Nangona kunjalo, oku akuthethi ukuba i-ectomorph okanye i-endomorph ayinakho ukufikelela kwisiphumo esifanayo kunye nenqanaba elifanelekileyo lesisusa.
Ukufumana i-Mass - Uqeqesha njani?
Uqeqesho lwe-ectomorph kunye nezicwangciso-nkqubo zokutya okunesondlo kusekwe kwimisebenzi esisiseko yokuzibandakanya ngokudibeneyo, ukutya okunokutya okunekhalori ephezulu (kugxininiswa kwiprotein kunye ne-carbohydrate eyinkimbinkimbi), ixesha elaneleyo lokuvuselela umsipha, kunye nokubeka iliso kwinkqubela phambili.
Kuyimfuneko ukuqeqesha amaqela amakhulu emisipha - umva, isifuba nemilenze. Ukunyuka kobunzima babo kunefuthe elifanelekileyo kuwo omabini amanqanaba e-hormonal kunye nokunyuka komzimba uphela-ukunceda ukupompa. Kwangaxeshanye, ukuziqhelanisa nokuzilolonga kunye nee-dumbbells okanye kwi-simulators azifanelekanga.
Eyona misebenzi iphambili ye-ectomorph kukudonsa phezulu, imiqolo egobileyo, izipho zokufa kunye nee squats. Ukuzivocavoca izihlunu zakho zasemva kuya kudala amahlombe abanzi, ngelixa ukuzivocavoca kwakho ngethambo kuya komeleza izihlunu zomlenze kwaye kubeke isiseko sokuphuhliswa kweminye imisipha engundoqo.
// Funda ngakumbi:
- ungafunda njani ukusuka ekuqaleni?
- ukufa-kunika ntoni kwaye kusetyenziswe ntoni?
- olona hlolo lubalulekileyo lokuthambisa
Inkqubo yoqeqesho lwe-Ectomorph
Ukuziqhelanisa, inkqubo esisiseko yemidlalo emihlanu edibeneyo yemidlalo efanelekileyo ilungele inzuzo enkulu. Akufuneki yenziwe ngaphezulu kwesihlandlo sesithathu ukuya kwesine ngeveki -kulandela zombini iindlela ezichanekileyo kunye nokunyuka rhoqo kwesisindo sokusebenza.
Uqeqesho ngokwalo kufuneka lujolise kwi-hypertrophy - oko kukuthi, okokuqala, ekwandiseni amandla emisipha. Emva koko, ukunyuka kwamandla kuya kwandisa inani le-glycogen egciniweyo kunye nomthamo wemisipha. Ubunzima kwimithambo kufuneka bube nzima ngokwaneleyo, kwaye inani lokuphindaphinda akufuneki lidlule amaxesha ama-5-7.
// Funda ngakumbi:
- Inkqubo esisiseko yobunzima
- I-hypertrophy - imigaqo yoqeqesho
- Kuthatha ixesha elingakanani ukuba izihlunu ziphinde zibuye?
Isondlo se-ectomorph kunye nokutya
Ukufumana ubunzima bemisipha kufuna ukwanda kweekhalori kuzo zombini i-ectomorph kunye ne-mesomorph. Kule meko, umzimba awufuni kuphela iiproteni (izinto zokwakha izihlunu), kodwa kunye ne-carbohydrate (umthombo ophambili wamandla). Emva koko, iifutha zikwabalulekile- ikakhulu amafutha emifuno kunye nee-omega-3s.
Ukuthathwa kwekhalori yemihla ngemihla kufuneka kunyuswe malunga ne-15 ukuya kwi-20% yesiqhelo - kubafana, ubuncinci abangama-2500 kcal ngosuku. Kwiimeko ezininzi, oku kuthetha ukuba kugcinwe ukutya okuyi-4-5. Ii-ectomorphs nazo zingathatha umthengi- ngenxa yomxholo wekhalori ephezulu, iyanceda ukufumana ubunzima ngokukhawuleza.
// Funda ngakumbi:
- Iikhalori ngosuku - indlela yokubala?
- Umyinge weBJU wokufumana ubunzima
- isinxibelelanisi- yeyiphi indibaniselwano?
Ukuzila ukutya okwexeshana
Yinto eqhelekileyo ukuba i-ectomorph ibe nenani elithile lobunzima obugqithisileyo kunye namafutha asesiswini - kodwa ifuna ukufumana ubunzima bemisipha. Kule meko, indlela ye-16/8 yokuzila ukutya okwethutyana iyacetyiswa- ngokuchasene nemvelaphi yokunyuka kwekhalori, oku kuya kunceda ukutshintsha kwemetabolism kwimodi yokutsha kwamafutha.
Kodwa, ngaphandle koku kungasentla, kubalulekile ukuba i-ectomorph ihambelane nenyani kukuba uqeqesho lokufumana ubunzima bemisipha luya kuthatha okungenani unyaka-nkqu ne-mesomorph ayinakho ukupompa kwiinyanga ezimbini. Ukongeza, kwixa elizayo, uqeqesho oluthe rhoqo luya kufuneka ukugcina imilo - kungenjalo ubunzima obufunyenweyo buza kuhamba nje.
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Inzuzo ephambili ye-ectomorph yi-metabolism yayo ekhawulezayo, enceda ukugcina amanqanaba asezantsi omzimba kunye nezihlunu ezomeleleyo. Nangona kunjalo, ukufumana ubunzima, zombini ukondla okondlayo kunye nokuzivocavoca okusisiseko okudibeneyo kunye ne-Motorola kuyadingeka - ngokuyintloko emilenzeni nakwibhotshi.
umthombo: sukoku.ru