Zakudya ndi zinthu zolimbitsa thupi kulemera ectomorph

Kumanga minofu, ectomorph akusowa njira yapadera kwa maphunziro ndi zakudya. Dziwani zambiri za iwo mukhoza kuwerenga nkhaniyi.

Ectomorph: zakudya ndi zinthu zolimbitsa thupi

Kuyamba ndi kulingalira wotchedwa ndi mawu awa. Ectomorph - mtundu wapadera wa malamulo a anthu, amene amanenedwa ndi pulofesa American William Sheldon. Mwachidule - ndi anthu, amene amakhala ndi mlingo wochepa mphamvu ndi pang'ono minofu. Anthu a mtundu uwu sizovuta mkulu zitani, ndi mafupa woonda ndi otsika-mafuta.

Features ectomorphs

Ektomorf - mtundu thupi ndi ubwino komanso kuipa. Mwatsatanetsatane kuphunzira za maonekedwe a matabwa ake, mudzatha mu gawo ili la nkhaniyi.

Mwina waukulu vuto ectomorph - mabvuto kupeza minofu Taphunzira. Anthu amenewa ndi ovuta kwambiri kumanga minofu. Ichi ndi chifukwa chakuti ectomorph chibadidwe mwachilungamo woonda ndi minofu yaitali ulusi, amene pang'onopang'ono zimachepa.

Koma ectomorphs izi (mosiyana endomorphs) popanda vuto tingakhalebe kulemera zawo ndipo embossed mosiyanasiyana. Ichi ndi chifukwa chakuti kagayidwe wa ectomorph lililonse si sachedwa liposintezu (mafuta kudzikundikira). Choncho onenepa ectomorph ndithu pangozi.

akadakwanitsira katundu

Mu gawo ili la nkhani tidzaphunzila mmene pulogalamu Chioneke ectomorph kulimbitsa thupi. anthu amenewa sachedwa minofu phindu. Choncho, kufulumizitsa ndondomekoyi, muyenera kugwiritsa ntchito njira yapadera ntchito.

Zothandiza kwambiri zolimbitsa thupi pulogalamu ectomorph - adzafupikitsidwa. Malinga ndi iye m'pofunika kuphunzitsa katatu pa mlungu, akugwira ntchito kupyolera mwa magulu onse minofu alternately. Chotero dongosolo sangalole ectomorph pang'onopang'ono kupeza kulemera ndi mphamvu. Maphunziro mulingo woyenera nthawi mphindi 45-60.

Cholinga chachikulu - ntchito minofu mmene ndingathere, limene pamapeto zidzapangitsa kuti amasulidwe anabolic mahomoni, chifukwa chimene adzaika yogwira minofu misa. ectomorph kulimbitsa thupi pulogalamu kulemera ayenera anakhalabe mu kalembedwe mphamvu. Ndiko kuti, muyenera kugwira ntchito ndi zolemera lalikulu (makamaka kwa inu) kukana lapansi. Koma kumbukirani kuti m'pofunika kutsatira njira wopanda. Kuti mutuwo, kudzatenga ndithu nthawi yaitali.

Maphunziro pulogalamu kwa ectomorph wamwamuna

Ife tsopano mutembenukire kwa limatchula lapansi. Monga tanena sabata imodzi (3 kulimbitsa thupi) ectomorphy ayenera ntchito magulu onse minofu. ectomorph kulimbitsa thupi pulogalamu ali zambiri zina zabwino. M'nkhaniyi tiona kuti ndi zimene masiku zabwino kuchita chamene.

Kwasabata ino (mwina Lolemba kapena Lachiwiri), ndi bwino kuphunzitsa yaikulu komanso mtengo kwambiri magulu minofu. Ndipo mmodzi lalikulu? Ndiko kulondola mapazi. Choncho, chiyambi cha sabata muli ndi ntchito zabwino gulu ili minofu kuponya mu magazi ngati kuli kotheka kwa anabolic mahomoni, zomwe zimakhudza mtundu wonse wa chitukuko thupi.

Pakati pa sabata (Lachitatu kapena Lachinayi) ayenera kupita mmbuyo ndi kuphunzira magulu deltoid. Njira Zochita ndi mzake, kuti zimamuchulukira mndandanda minofu Mitsemphayi. Mwachitsanzo, ngati inu kuchita Zochita pa nsana wanu, ndiye pafupi ayenera kupita kwa minofu deltoid.

Chabwino, kumapeto kwa sabata muyenera kuchita chifuwa ndi manja. magulu minofu awa sali kwambiri kutsegula thupi. Chotero, ikukoka adzakhala mapeto wamkulu wa masiku atatu kugawanika.

Zochita

M'nkhani ino ife kuyang'ana pa Zochita yabwino kwambiri ectomorph lapansi. Kupeza ntchito zabwino kunja magulu onse minofu, m'pofunika ntchito Zochita makamaka zofunika. Iwo awiri onsewa amafuna magulu minofu angapo, kulola thupi kuonetsetsa kwambiri anabolic mahomoni, ndiwo "" Nthano ya thupi lathu. Nthawi zina pali "sitimadzipereka" maziko mothandizidwa zokambirana kudzipatula kuti amakulolani bwino ndi mwatsatanetsatane ntchito lililonse gulu minofu. Pansipa tidzamva mmene pulogalamu Chioneke ectomorph kulimbitsa thupi.

Zabwino zofunika Zochita kwa miyendo - izo anyonyomala ndi chikoka akufa. Squat ndi kuphulika akufotokozera quadriceps ndi minofu zina zing'onozing'ono. Akufa dzanja (amatchedwanso samatha pa miyendo molunjika) wothandiza matako ikukoka. Kupatula Zochita izi awiri, mukhoza kuwonjezera angapo waika a chimateteza mwendo. Mwachitsanzo, atolankhani mapazi mu pulogalamu yoyeseza ndi, hyperextension, etc.

Phunziro za mmbuyo wangwiro deadlift. Izi wokongola zofunika thupi, imene imakhudza magulu yaikulu ndi yaing'ono minofu. Komanso, palibe molongosoka zofunika thupi kumbuyo - lonse nsinga Chikoka akuluakulu. Ngati minofu yanu sanayambe amakulolani andipeze, mukhoza m'malo Margolis Wheel pa chapamwamba wagawo adaponya kuti chifuwa. Koma ankadziwana, ndi Zochita zabwino - adaponya ndodo kuti pachigama, ndipo atayima atolankhani.

Kusonyeza zofunikira minofu chifuwa - benchi atolankhani. Komanso masewera olimbitsa thupi kuwonjezera pulogalamu yake ya dumbbells Kulumikizana ndi posambira. Njira yabwino ikukoka triceps - French osindikizira. Pankhani minofu kukongola, chitukuko awo ali wangwiro kukweza barbell kukongola.

Musaiwale kuti aliyense kulimbitsa thupi ayenera kuyamba ndi Zochita zochangamutsa. Kumbukirani kuti wabwino zochangamutsa kwambiri amachepetsa chiopsezo kuvulazidwa. Never kusamalira thupi zikugwira ntchito yomweyo. Mukatero pachiswe kuwononga tendons ndi Mitsemphayi. Choyamba, muyenera kuchita angapo njira zochangamutsa. Tiyeni tinene mukupita kuchita benchi atolankhani. opaleshoni wanu yachibadwa akulemera pafupi 40 makilogalamu. Pamaso kutenga izo, kuchita waika 1-2 yolemera makilogalamu 20 kapena zochepa. Izo konzekera minofu ndi kukonzekera thupi katundu zina.

Patsogolo maphunziro kapena pambuyo Ndi bwino kuchita angapo njira kwa minofu ya m'mimba (atolankhani).

Pulogalamu oyamba

ectomorph kulimbitsa thupi pulogalamu novice kuti akhale wosiyana ndi pulogalamu ya munthu wothamanga yaitali. Choyamba, ngati iwe ukuyamba kumene, iwalani za Zochita pawekha. Base - chipulumutso chanu kuchokera Hagen. Kunyamula yekha Zochita zikuluzikulu (benchi atolankhani, deadlift, squat, mipiringidzo yomweyi, kukokera akuluakulu, etc.). Komanso, ngati inu kuyambira chabe wosonyeza, m'pofunika ntchito njira kuphedwa. Ndi bwino pofotokoza nkhani ndi mphunzitsi, amene adzakuphunzitsani mmene molondola kuchita Zochita zonse.

chakudya

Taganizirani zakudya mulingo woyenera ectomorph lapansi. Popeza mahomoni - izi ndi wathu "" Nthano, chakudya - "njerwa". Mphamvu misa kwa ectomorph n'kofunika kwambiri. Choncho, pofuna mwamsanga tipeze minofu misa, mwapadera ziperekedwe kwa zakudya zanu.

Chinthu choyamba kuchita - kugawa chakudya nthawi 6-8 pa tsiku. Muyenera kudya mawola 3-3.5 tsiku lonse. Pafupifupi 50% ya zakudya anu akhale chakudya, 25-30% - mapulotini 20-25% - mafuta.

Idyani zakudya ndi otsika glycemic index. Zikuphatikizapo pasitala durum, mpunga bulauni, mbatata, oatmeal etc. The mankhwala pamwamba pafupifupi kwathunthu kwa soostoyat pang'onopang'ono (zovuta) zimam'patsa. Iwo kukhutitsa thupi ndi mphamvu pang'onopang'ono ndi njala yanu kwa nthawi yaitali.

Ndi bwino kudya mapuloteni nyama, monga iwo monga zakudya zambiri ndi bwino digested. A nambala yaikulu mapuloteni ndi mu yazifuwa, mazira, nyemba, mkaka. chidwi ziperekedwe kwa curd lapansi. mankhwala, pambali pa izo ndi gwero labwino koposa la mapuloteni, limaleka zochita catabolic. Choncho, tchizi n'kofunika kwambiri kuti monga chakudya ndi tsiku. Ndi bwino ntchito asanagone, chifukwa zilibe kutsegula m'mimba, ndi bwino chosakanikirana.

magwero kwambiri a polyunsaturated mafuta zidulo - mafuta nsomba (nsomba, hering'i, nsomba ya makerele, etc.), mtedza (walnuts, mtedza), mafuta masamba. mankhwala amenewa akuphatikizapo kwambiri kunyama "wabwino", lomwe ndi zotsatira zabwino pa thupi la munthu.

calorie zakudya

Komanso ntchito yofunika kwambiri ankaimba ndi kuchuluka kwa zopatsa mphamvu kudyedwa. Ngati mukufuna kunenepa, m'pofunika kuti chiwerengero cha zopatsa mphamvu ankadya kuposa kuchuluka anakhala patsiku.

Kuonetsetsa kuti zimawononga zopatsa mphamvu zokwanira, mukhoza kupanga otchedwa "chakudya tsikulo". M'pofunika lembani chilichonse chimene chinali kudya masana, ndipo ndiziyesa chiwerengero cha zopatsa mphamvu.

Phunzirani angati zopatsa mphamvu ayenera kudyedwa pa tsiku ya kulemera, mungagwiritse ntchito chilinganizo losavuta: kulemera (mu makilogalamu) ₃₀ = × + 500 kcal.

Mwachitsanzo, ngati thupi lanu ndi 70 makilogalamu, ndiye muyenera kudya zopatsa mphamvu osachepera 2600 ndi tsiku. Komabe, tiyenera kuganizira makhalidwe munthu wa chamoyo. Ena ectomorphs kagayidwe ndi wamphamvu kwambiri, ndipo sakudziwika angati ati anapeza zakudya. Choncho n'zotheka pang'onopang'ono kuonjezera chiwerengero cha zopatsa mphamvu ankadya, ngati n'koyenera.

masewera zakudya

Ena alibe nthawi kudya chifukwa cha ndandanda okhwima ntchito. Koma mwadya chakudya pamene tselenapravlennoom anapereka zosatheka kulemera.

Kodi kuchita mu nkhani iyi? Muyenera kugula masewera zakudya. Pamafunikanso zonse muyenera kuti misa asilikali. Sports zakudya (Creatine, mapuloteni, etc.) ali zikuchokera moyenera ndipo motero sikutanthauza nthawi zambiri kukonzekera. Choncho spetsializarovannye zowonjezera - ndi mnzake wapamtima wa munthu wotanganidwa kwambiri.