Kodi mungapeze bwanji ectomorph wamisala? Pulogalamu ya maphunziro ndi zakudya zokhudzana ndi minofu

Anthu onse ali pawokha. Ena amatenga minofu mwamsanga komanso mosavuta, kwa ena imakhala vuto lenileni. Ndipo kaŵirikaŵiri "osati mofulumira" kuti abwerere ndi ectomorphs. Komabe, sizinthu zonse zoipa. Akatswiri amanena kuti ectomorphs akhoza kupeza minofu misa. Koma chifukwa cha izi ndikofunika kutsatira ndondomeko yoyenera ya zakudya ndi maphunziro. Choncho, tiyeni tione momwe tingapezere ma ectomorph ambiri . Kodi ndizinthu zoyenera kutsatiridwa?

Zizindikiro za thupi la ectomorph

Kodi ndi anthu otani omwe ali m'gululi? Ectomorph ndi munthu woonda thupi lomwe liri ndi mafupa ochepa, omwe ali ndi mafuta ochepa kwambiri. Zina zosiyana za mtundu uwu ndizo: mapazi apapatifupi, maburashi, mapewa ndi miyendo yaitali. Ectomorph ili ndi minofu yayitali ndi ulusi wabwino

Thupi la anthu otere limadziwika ndi kuchuluka kwa madzi. Ndiwowonongeka mofulumira chomwe chimalepheretsa mapangidwe a subcutaneous fat deposits. Ngati munthu wotereyo sakulandira zochitika zolimbitsa thupi, ndiye kuti chiwerengero chowonjezereka cha calories kuchokera kwa iye chimachotsedwa ngati kutentha. Ndipo iyi ndi mfundo yofunika kuti pakhale kulemera.

Ndi "owonda" amene amakonda kuunjikana minofu yowuma. Pa mafuta omwewo samapangidwanso. Ndicho chifukwa chake zimakhala zovuta kuti ectomorph ipeze makilogalamu owonjezera. Pambuyo pake, iye samawonjezera mafuta. Komabe, panthawi imodzimodziyo, minofu imakhala yovuta kwambiri.

Asayansi apenda kufufuza kwa anthu oterewa. Izi zinawathandiza kumvetsetsa chifukwa chake zimakhala zovuta kwa ectomorphs kuti apeze minofu. Zikuoneka kuti thupi "hudyshek" ngakhale ndi kuphunzitsidwa mwamphamvu nthawi zonse zimapanga mapuloteni (mapuloteni) molakwika. Zili choncho, kusintha uku ndiko maziko a kukula kwa minofu ya minofu.

Mbali za maphunziro

Kodi mungapeze bwanji ectomorph wamisala? Poyang'ana izi zikhoza kuwoneka ngati zosatheka. Koma sizili choncho. Ectomorph ikhoza kupeza minofu yaikulu mosavuta. Koma pazimenezi nkofunikira kutsatira mwakhama mapulogalamu opangidwa makamaka kwa anthu omwe ali ndi thupi labwino.

Choncho, ngati mukufuna kudziwa momwe mungapezere ectomorph wamisala, ndiye werengani malangizo awa a akatswiri:

1. Nthawi yophunzitsidwa. Zochitazo ziyenera kukhala maola 1-1.5. Eutomorph muscle tissues sichidziwika ndi chipiriro. Maphunziro aatali adzataya kulemera.
2. Chiwerengero cha maphunziro pamlungu. Izo zimadalira kwathunthu pa chikhalidwe cha ntchito yanu. Anthu omwe sagwiritsidwe ntchito pa moyo wawo wa tsiku ndi tsiku amalangizidwa kupita ku holo 4-5 pa sabata. Pakugwira ntchito mwakhama, maphunziro 3 ali okwanira.
3. Gulu limodzi la minofu likhoza kuchiritsidwa kamodzi pa sabata. Muyenera kudziwa kuti ectomorphs amafunika nthawi yochuluka yokonza makutu.
4. Tikupatsanso njira zoposa 3-4. Anthu apamwamba, omwe amachita njira zambiri, amayang'anizana ndi kuwonongeka kwa minofu.
5. Kwa magulu ang'onoang'ono a minofu, makwereza 8-10 akulimbikitsidwa, chifukwa cha magulu akuluakulu, 6-8. Ili ndi lamulo lina lofunika lomwe liyenera kutsatiridwa ndi ectomorph. Kupatulapo ndi minofu ya trapezium ndi tsamba, zomwe zimafuna kubwereza mobwerezabwereza.
6. Pakati pa njira izi ziyenera kukhala ndi mphindi 1-2.5, nthawi zina zambiri. Ndikofunika kuti tisachedwe. Thupi liyenera kuyambiranso pakati pa njira.

Choncho, pulogalamu yophunzitsira olemba ma ectomorphs a minofu ayenera kukhazikitsidwa pa zochitika zochepa, zobwereza mobwerezabwereza. Ndipo pakati pa njirayi ndi mpumulo wabwino.

Pulogalamu yophunzitsa

Kugwiritsa ntchito mogwira mtima mphamvu ndiko mfundo yaikulu mu maphunziro a ectomorph. Maphunziro omwe ali ndi katundu wambiri ayenera kukhala osapitirira mphindi 45-60.

Pulogalamu yophunzitsa za minofu imakhala ndi maulendo 3 pa sabata. Tsiku lirilonse liri ndi zovuta zake, zomwe zimapereka zochitika zoyambirira:

• Bench press;
• Masewera ndi ma barbell;
• Kuwonongeka.

Ndizizoloŵezizi zomwe zimayambitsa munthu wodwala wodwalayo, zomwe zimaphatikizapo kuchuluka kwa mahomoni m'thupi, zofunika kuti minofu ikhale yambiri.

Chitsanzo cha pulogalamu ya maphunziro

Tsiku loyamba. Pofuna kupanga ziphuphu ndi chifuwa amachita:

• Makina osindikizira a benchi - magawo 4 a kubwereza 8;
• Kukanikiza pambali (pansi, pamwamba) - 4 mpaka 10;
• Kukwera pa biceps - 4 mpaka 12.

Tsiku lachiwiri. Phunzitsani mapazi anu ndi zochitika zotsatirazi:

• Maselo okhala ndi bar - 5 pa 8;
• Amakwera pa masokosi - 3 pa 20;
• Chiyankhulo cha Chiromani - 4 mpaka 12.

Tsiku lachitatu. Kusamalira triceps ndi kumbuyo ndi:

• Kuwonongeka - 4 mpaka 12;
• Onetsetsani zovuta zochepa - 4 mpaka 12;
• Kutenga mbali yaikulu - njira 4, ndipo mukuzichita pazitali.

Tsiku lachinayi. Kuphunzitsidwa bwino pa miyendo ndi mapewa kumachitidwa mothandizidwa ndi zochitika zoterezi:

• Makina a asilikali - 4 mpaka 12;
• Bench press - 4 mpaka 15;
• Ndodo ya ndodo kwa chinsalu - 3 mpaka 12.

Monga mukuonera, iyi ndi pulogalamu yophweka yokhala ndi minofu kwa amuna. Chinthu chachikulu ndicho kukumbukira kuti tsiku lirilonse liyenera kuphatikizapo zochitika zoyambirira. Ndikofunika kuphatikiza maphunziro atatu a boot ndi zofunikira zoyenera.

Tsiku la tsiku

Anthu apamtima omwe atenga njira yopititsa minofu, muyenera kusamalira mpumulo wokwanira. Ayenera kugona usiku. Amalimbikitsidwa kupuma maola 8-10.

Mitundu imayamba kukula mwakhama osati panthawi yophunzitsidwa, koma pakuchira. Ndicho chifukwa chake mupatseni mpumulo wotalika kwambiri. Kuwonjezera apo, kumbukirani, simungaphunzitse magulu a minofu omwe alibe nthawi yobwezera kuchokera ku katundu wapitawo.

Zomwe Zimayambitsa Chakudya

Inde, kusintha kumakhudza zakudya zanu.

Ectomorph kudyetsa kupindula kwakukulu zimayendera pa malamulo awa:

1. Zakudya zanu ziyenera kukhala zapamwamba kwambiri. Nutritionists amanena kuti tsiku liyenera kugwiritsa ntchito oposa 2500 cal.
2. Onetsetsani kuti mudye pang'ono. Mukhoza kudya 6 mpaka 12 pa tsiku.
3. Ectomorphs ndi othandiza kwambiri pamagulu ndi mapuloteni a nyama. Zili pa iwo kuti amange chakudya chawo. Opeza zakudya amalimbikitsa kudya zakudya zotere: pasitala, phala. Mapuloteni abwino kwambiri a nyama ndi nkhumba, mazira, nkhuku, kanyumba tchizi, mkaka, kefir.
4. Pambuyo pa phunziroli, ndibwino kuti thupi lanu likhale ndi kuphatikiza mapuloteni othamanga komanso zakudya zophweka. Ectomorph, wotopa ndi kuphunzitsidwa, idzadzaza mphamvu mwamphamvu ndi thandizo la whey mapuloteni ndi nthochi.
5. Chakudya chokwanira chingakonzedwe pambuyo pa maola 1-1,5 mutatha kuchita masewera olimbitsa thupi. Pankhaniyi, chakudya chimakula kwambiri. Zakudya zopangidwa ndi nyama zamtundu, mapulogalamu ovuta, ndiwo zamasamba.

Masewera achitsanzo

Zamoyo za ectomorphs zikhoza kufanizidwa ndi chimphona chachikulu, chomwe chingayake zambiri zambiri. Ndicho chifukwa chake nthawi zonse amayenera kutaya "mafuta" - zakudya zopangidwira komanso, mapuloteni.

Zakudya zingakhale ndi maonekedwe awa:

Choyamba kadzutsa (malinga ndi nthawi yomwe ili pa 6.30):

• Oat flakes - 100 g;
• Mkaka watsopano - 250 ml;
• Mafuta a azitona - 1 tsp;
• Zina zoumba - 60 g.

Chakudya cham'mawa chachiwiri (konzani izo pa 9.30):

• Nkhuku ya nkhuku - 150 g;
• Khola la Buckwheat - 100 g;
• Mafuta a azitona - 1 tbsp. L.

Chakudya (thupi liyenera kusungidwa musanaphunzire, pafupifupi maola 13-14):

• Pasitala - 100 g;
• Chikopa cha nkhumba, nkhumba kapena nkhuku - 150 g.

Chotupitsa (chimachitika maola 1-1,5 isanayambe phunziro):

• Mkate - zidutswa zingapo;
• Uchi - 2 tbsp. L;
• Kanyumba kanyumba - pafupifupi 150 g.

Chakudya chokwanira chachiwiri (chimakonzedwa pambuyo pa kuwonetsetsa):

• Nkhuku ya nkhuku - 100 g;
• Phiri (mwachitsanzo, mpunga) - 70 g.

Mgonero (asanagone ndikulimbikitsidwa kudya pa 21.00):

• Mkaka - 500 g;
• Muesli - 100 g.

Ngati mukudandaula kwambiri ndi funso la momwe mungapezere kulemera kwa ectomorph, ndiye kumbukirani lamulo lalikulu la zakudya. Amene akufuna kumanga minofu sayenera kukhala ndi njala. Palibe chifukwa choti uwonetse thupi lako kuzunzidwa kotero. Ngati mumanyalanyaza izi, ndiye kuti thupi, lomwe limafuna mphamvu kuti likhale ndi moyo, liyamba kuyaka minofu ya minofu, yomwe imapezeka ndi vuto lalikulu.

Choncho, onetsetsani kuti mupange chokoleti cha chokoleti, zouma apricots, apulo kapena mtedza pafupi, kuti nthawi zonse mukwanitse kuthetsa njala.

Zomwe zimaphunzitsa achinyamata

Ana ambiri m'zaka zapitazo amaganizira za masewera. Amakonda kupanga chiwerengero chawo chowonekera kwambiri, kuti azipaka minofu. Komabe, muyenera kudziwa kuti katundu wolakwika sudzabweretsa zotsatira. M'malo mwake, akhoza kuvulaza kwambiri, kupereka mavuto ndi msana, ndipo nthawi zina ndi masomphenya.

Choncho, ndikofunika kufunsa ndi katswiri momwe mungapangire kulemera kwa ectomorph yachinyamata.

Kawirikawiri, mukhoza kutsatira zotsatirazi:

1. Kuyambira ali ndi zaka 14, mungayambe kuchita masewera olimbitsa thupi: kukokera, kukankhira makina osindikizira, kusuntha. Iwo adzapereka ndondomeko ya minofu.
2. Chofunikira ndicho chakudya choyenera, choyenera. Chofunika kwambiri pa zakudya ndi mapuloteni a zomera ndi zinyama.

Kutsiliza

Potsatira ndondomeko zomwe tazitchula pamwambapa, munthu wokhuthala amatha kuwonjezera minofu yake. Komanso, kulemera kwake kwa ectomorph "kukukula". Ndi kuchuluka kwa minofu , kudzidalira kumawonekera, maganizo amayamba. Ndipo, motero, zinthu zikukula kuntchito, kusukulu komanso ngakhale payekha.