Indlela yokuthola isisindo ectomorph? Ukuqeqeshwa nokudla uhlelo iqoqo yemisipha

Bonke abantu - ngabanye. Omunye esheshayo kakhulu futhi kulula ukuthola yemisipha, abanye-ke uba inkinga yangempela. Futhi ngokuvamile okungaphezu kokugwema "begijima" uyithole ectomorphs. Nokho, akukhona konke okubi. Ochwepheshe bathi ectomorphs ingakuthola kahle yemisipha. Kodwa lokhu kuyadingeka ukuba banamathele umsoco ofanele kanye iprogramme. Ngakho, ake sibone indlela yokuthola isisindo ectomorph. Yiziphi izincomo kufanele kulandelwe?

Timphawu tesakhiwo we ectomorph umzimba

Luhlobo luni lwabantu basonta kulesi sigaba? Ectomorph - indoda mncane ne amathambo emincane ayimbijana amafutha. Ezinye izici ehlukile lolu hlobo zihlanganisa: izinyawo ewumngcingo, izandla, amahlombe, izingalo nemilenze eside. imisipha Ectomorphy has zesivikelo sesifuba mncane eside

NgoLwesine kutholakale isidumbu sendoda abantu abanjalo kokudla kakhulu. Kuyinto kokudla evimbela kumiswa amafutha ongama. Uma umuntu onjalo ongawamukeli umsebenzi evamile, inombolo ngokweqile kilojoule ugxile ke kwashabalala njengoba ukushisa. Futhi nanti iphuzu ukhiye we ikhula ngesisindo.

Kufana 'abantu mncane "ukuthambekela buthelela mass mafutha. Uma lokhu amafutha is hhayi kwakhiwa. Yingakho ectomorph kunzima kakhulu ukuthola Kilos owengeziwe. Phela, wayehawukela cishe ayikhuphuki yamafutha amaningi emzimbeni. Nokho, ngesikhathi esifanayo kunzima kakhulu ukuthola kanye yemisipha.

Ososayensi behlola isici abantu abanjalo. Lokhu kwavumela ukuba baqonde ukuthi kungani ectomorph kunzima ukuzuza yemisipha. It kuvela ukuthi umzimba "hudyshek" amandla avamile ngisho ekuzilolongeni ezimbi kakhulu icubungula amaprotheni (amaprotheni). Okungukuthi, lolu shintsho oluyisisekelo kwemisipha izicubu ukukhula.

ukuqeqeshwa Izici

Indlela yokuthola isisindo ectomorph? Uma uthi nhlá, lokhu kungase kubonakale into engenakwenzeka. Kodwa zonke akunjalo. Ectomorph ingakuthola kahle yemisipha. Kodwa lokhu kuyadingeka ukuze banamathele ngokuqinile izinhlelo elakhelwe abantu nge Imizimba mafutha.

Ngakho, uma unentshisekelo kanjani isisindo sakhe sithi ukuthuthuka ectomorph ke hlola lezi zincomo ongoti:

1. Ubude ukuqeqeshwa. Session kufanele amahora mayelana 1-1.5. Muscle izicubu ectomorph musa ihluke ukukhuthazela. ukuqeqeshwa eside kuzoqinisekisa kwesisindo.
2. Inombolo izifundo ngesonto. Lithembela ngokuphelele imvelo ibhizinisi lakho. Abantu ababeka ekuphileni kwabo kwansuku zonke asibi kokuvivinya umzimba, kutuswa ukuba avakashele igumbi izikhathi 4-5 ngesonto. Uma kukhona ngokwanele umsebenzi onzima 3 amakilasi.
3. Elinye iqembu imisipha ukukutholela 1 isikhathi ngesonto eledlule. You azi ukuthi udinga isikhathi esiningi ukubuyisela kwezicubu ectomorph.
4. Kunconywa hhayi ngaphezulu kuka 3-4 izindlela. abantu Lean abenza inombolo enkulu izindlela, sibhekene ngokuwa kwezintambo zesivikelo sesifuba kwemisipha.
5. Luncoma 8-10 ezinikezwa amakhulu amaqembu amancane kwemisipha - 6-8. Lona omunye umthetho kubalulekile ukuthi kufanele kuqashelwe ectomorph. Okukhishiwe imisipha trapezoid nomlenze engezansi, okuyinto kudingeka ezinikezwa ngaphezulu.
6. kumele kube amaminithi 1-2.5 ukuphumula phakathi amasethi, ngezinye izikhathi kungaba ngaphezulu. Akubalulekile nje ukushesha. Umzimba kumele naso isikhathi sokusukuma phakathi amasethi.

Kanjalo, isimiso yoqeqesho ectomorph imisipha ukunxenxa kufanele esekelwe esifushane, umzimba malopovtornyh. Futhi phakathi izindlela edingekayo ukuphumula okuhle.

Uhlelo ukuqeqeshwa

Ukukhomba Ngempumelelo amandla - nanti iphuzu eliyinhloko kule ukuqeqeshwa ectomorph. A Amazing ngaphansi komthwalo olujulile kumele kutsatse akukho kuka imizuzu 45-60.

Uhlelo lokuqeqeshwa kwama iqoqo yemisipha yakhiwa 3 ukuvakashelwa ngeliviki. Usuku ngalunye has eziyinkimbinkimbi ayo, enikeza umzimba eziyisisekelo:

• ebhentshini cindezela;
• squats;
• deadlift.

Kuyinto lezi umzimba uqala ngesikhathi mncane indoda hypertrophy, okuyinto kuhambisana umkhiqizo wawanda hormone emzimbeni, kubalulekile ukuze sithole kwemisipha mafutha.

Uhlelo Isibonelo ukuqeqeshwa

Ngosuku lokuqala. Ukuze benze uhlelo lokusetshenziswa biceps nasesifubeni ingafinyelelwa:

• ebhentshini cindezela - 4 amasethi 8 ezinikezwa;
• ngazo engela (aphansi, elingenhla) - 4 kuya ku-10;
• ukwanda kwe-biceps - 4 kuya ku-12.

Eyesibili suku. Qeqesha imilenze yakho elandelayo umsebenzi:

• squats - 5 kuya ku-8;
• liphuma ukugqoka - 3 kuya ku-20;
• traction Romanian - 4 kuya ku-12.

Ngosuku lwesithathu. Isifundo triceps futhi usebenzisa:

• deadlifting - 4 kuya ku-12;
• benching isango eliwumngcingo - 4 kuya ku-12;
• ububanzi isango wokudonsa ups - 4 nama Phinda umsebenzi esiphezulu.

Ngosuku lwesine. A Amazing ukukhanya phezu imilenze namahlombe ekhiqizwa esebenzisa umzimba okunjalo:

• Army benching - 4 kuya ku-12;
• izinyawo benching - 4 kuya ku-15;
• induku wagxila ukuze kwesilevu - 3 kuya ku-12.

Njengoba ubona, kuba uhlelo ulula kwemisipha ukunxenxa kwabesilisa. Into esemqoka - khumbula ukuthi zonke izinsuku kufanele zihlanganisa ukuqeqeshwa okuyisisekelo. Kubalulekile ukuhlanganisa umsebenzi nge 3 ukuqalisa ngempela ukufinyelela kubo lula umsebenzi.

umkhuba wami wansuku zonke

abantu Lean uzibophezele ukwandisa yemisipha, kudingeka unakekele angaphumuli ngokwanele. Sinenkosi ukulala ebusuku. Bakhandwa belulekwa ukuba baphumule lokungenani emahora lalingana langu 8-10.

Imisipha uqale ngenkuthalo sikhule hhayi ngesikhathi umsebenzi futhi lapho esalulama. Yingakho ukunikeza isikhathi esiphezulu sokuhlala. Ngaphezu kwalokho, khumbula ukuqeqesha amaqembu kwemisipha, kwadingeka isikhathi esingakanani ukululama ngemva kokuphathwa umthwalo langaphambilini, akunakwenzeka.

Basics ukudla

Kuyiqiniso ukuthi izinguquko okudingeka thinta futhi ekudleni kwakho.

Ukudla ectomorph isisindo isethi kusekelwe le mithetho elandelayo:

1. Ukudla kwenu kufanele kube okunama-kilojoule amaningi. Izazi zokudla bathi ngosuku kufanele ukudla okunama-kilojoule angaphezu kuka 2,500.
2. Qiniseka ukuthi udla wamaqhuzu. Ungakwazi kudla izikhathi 6 kuya ku-12 emini.
3. Ectomorph iyasiza carbohydrate ayinkimbinkimbi namaprotheni isilwane. Lokho kudingeka ukwakha ekudleni kwakho. Izazi zokudla zitusa ukuba izingilazi lezi carbohydrate: pasta, okusanhlamvu. The best isilwane amaprotheni kubhekwa yengulube, amaqanda, inkukhu, cottage shizi, ubisi, iyogathi.
4. Ngokushesha ngemva umsebenzi Kunconywa ukusekela umzimba wakho nge inhlanganisela amaprotheni fast and carbohydrate elula. Ectomorph, umsebenzi neligwadulekile, ubuyise ngokuphelele amandla ngokusebenzisa whey amaprotheni kanye banana.
5. Isidlo egcwele kungenziwa kuhlelwe ngemuva kwamahora 1-1,5 ngemva kokuzivivinya. Kulokhu, ekudleni uyanda kakhulu. isilwane amaprotheni ezinconyiwe, carbohydrate ayinkimbinkimbi, imifino.

Sample imenyu

Ectomorph umzimba kungenziwa kuqhathaniswa cauldron giant, okuyinto esenziwa inani ashisiwe ezingenakubalwa. Yingakho-ke kufanele njalo aphonse "fuel" - carbohydrate ayinkimbinkimbi kanye, yebo, izingwejeje.

Ukudla kungase kube kanje:

ibhulakufesi Okokuqala (ngesikhathi liwela ku 6.30):

• oat ishq - 100 g;
• ubisi fresh - 250 ml;
• Amafutha omnqumo - 1 tsp..
• ezinye omisiwe - '60

Lunch (it is ihlelelwe 9:30 am)

• inkukhu webele - 150 g;
• nokunye okufana nokolweni - 100 g;
• amafutha omnqumo - 1 tbsp. l.

Lunch (umzimba kumele ukwanelisa ngaphambi ukuqeqeshwa, amahora mayelana 13-14):

• Pasta - 100 g;
• isiqeshana yengulube, inyama yenkonyana noma inkukhu webele - 150 g

Umthamo (kwenzeka amahora 1-1.5 ngaphambi kokuqala amakilasi):

• Isinkwa - ambalwa izingcezu;
• Honey - 2 tbsp. l.
• cottage shizi - 150 g

isidlo Okwesibili (sihlelwe emva Amazing):

• inkukhu webele - 100 g;
• Noma yimuphi wokudla (isib, irayisi) - 70

Dinner (ngaphambi kokulala Kunconywa ukuba adle ukudla 21.00):

• Ubisi - 500 g;
• Muesli - 100 g

Uma ukhathazekile ngempela mayelana nendlela isisindo ectomorph, khumbula lo mthetho main ekudleni. Ubani ofuna ukwakha imisipha akufanele balambe. Ngokuphazima umcimbi akufanele ahlukunyezwe ezinjalo zomzimba wakho. Uma singasinaki lesi siphakamiso, umzimba udinga amandla ukuze baphile, uqale ukuba ashise imisipha izicubu, aluthola lula.

Ngakho qiniseka ukuthi ugcina umbhalo nesigaxa ushokoledi, amabhilikosi, apula noma amantongomane, ukuze bakwazi ukwanelisa iphango wakho ngaso sonke isikhathi.

Izici ukuqeqeshwa intsha

Izingane eziningi phakathi nesikhathi sokuthomba ucabanga ezemidlalo. Alwela ukwenza isithombe sakho impumuzo, ukumpompa imisipha. Nokho, qaphela ukuthi umthwalo okungafanele ngeke nilingenise nomphumela ofiselekayo. Kunalokho, bangakwazi zilimaze sina, ukuhlinzeka izinkinga emgogodleni, futhi ngezinye izikhathi umbono.

Ngakho-ke kubaluleke kakhulu ukuba uthintane onguchwepheshe, ukuthi angakuthola kanjani isisindo ectomorph ingane.

Ngokuvamile, kungenzeka ukuba ubambelele kulezi zinkombandlela:

1. Nge engu-14 ungaqala ukwenza izivivinyo: wokudonsa ups, ezizamazamisa cindezela, push-ups. Zinikeza imisipha vyrisovyvanie.
2. Okudingeka lilungile, Ukudla ukulinganisela ngokucophelela. Ikakhulukazi ezibalulekile ekudleni amaprotheni kokubili yemifino kanye okuvela ezilwaneni.

isiphetho

Ukuhlala kugcinwe lo izincomo echazwe ngenhla, umuntu mncane kungandisa kakhulu imisipha yabo mass. I "ezikhulayo" iyona ectomorph isisindo hhayi kuphela. Nge yemisipha kwandisa ukuqiniseka in uqobo, isimo liphuma khona. Futhi ngenxa yalokho, kakhulu ngcono izinto emsebenzini, esikoleni ngisho ezimpilweni zabo siqu.