Ukudla uhlobo oluthile lokuzivocavoca isisindo ectomorph

Ukwakha imisipha, ectomorph lidinga indlela ekhethekile ukuqeqeshwa kanye nokudla. Funda kabanzi mayelana ne kubo ungafunda lesi sihloko.

Ectomorph: Ukudla futhi uhlobo oluthile lokuzivocavoca

Ukuze uqalise kuyinto ukuthola ukuthi ubani obizwa ngaleli gama. Ectomorph - uhlobo olukhethekile umthethosisekelo wabantu, kwachazwa uprofesa waseMelika, uWilliam Sheldon. Ngamafuphi - kungcono abantu, okuyinto libhekene ezingeni eliphansi amandla futhi esincane kwemisipha. Abantu zaloluhlobo zinzima impela high futhi mncane, ngamathambo mncane futhi ephansi fat.

Izici ectomorphs

Ectomorphy - uhlobo umzimba kokuba kokubili ngebuhle nebubi. Umniningwane ufunde mayelana nezici yokulandelana kwayo ngokohlu, uzokwazi ukuba kule ngxenye sihloko.

Mhlawumbe main inkinga ectomorph - nobunzima ekutholeni kwemisipha mafutha. Abantu abanjalo kunzima kakhulu ekwakheni imisipha. Lokhu kungenxa yokuthi i-ectomorph esingokwemvelo sasivumela mncane futhi imisipha eside endwangwini, iziphi kancane kakhulu kuncipha.

Kodwa lokhu ectomorphs (ngokungafani endomorphs) ngaphandle nanoma iziphi izinkinga ingaphumelela balondoloze isisindo sabo esivamile sokuphila futhi embossed bobunjwa. Lokhu kungenxa yokuthi umzimba a ectomorph ejwayelekile akuyona othambekele liposintezu (amafutha ekuqongeleleni). Ngakho-ke ectomorph ukhuluphele ngokuqinisekile ngeke kusongelwa.

umthwalo elikhulu

Kule ngxenye isihloko sizofunda indlela uhlelo kumele ibukeke ectomorph Amazing. Abantu abanjalo bona abanakho ukuthambekela imisipha inzuzo. Ngakho-ke, ukuze kusheshiswe umsebenzi, udinga ukusebenzisa indlela ekhethekile umsebenzi.

Indlela ephumelela kakhulu uhlobo oluthile lokuzivocavoca ectomorph - mfushane. Ngokusho kwakhe kubalulekile ukuqeqesha katsatfu ngeliviki, ukusebenza ngokusebenzisa wonke amaqembu kwemisipha yanjalo. uhlelo ezinjalo ezongenza ectomorph kancane kancane ikhula ngesisindo esifanele futhi amandla. Kwemisebenzi yoMnyango ukuqeqeshwa Ubude besikhathi imizuzu 45-60.

Umgomo oyinhloko - zifezeke imisipha ngangokunokwenzeka, nakho kuzoholela ukukhishwa kwama-hormone Anabolic, sibonga elizobeka asebenzayo yemisipha. ectomorph kohlelo lokuvivinya umzimba isisindo kufanele sigcinwe isitayela amandla. Okungukuthi, kufanele sisebenze izinsimbi ezinkulu (wena ngqo) e zokwenqaba. Kodwa khumbula ukuthi lokhu kudingeke khona ukuze ithobele amasu lihle. Ukuze ukuthuthukisa ke, kuzothatha Adalberto isikhathi eside.

Uhlelo lokuqeqesha ukuze ectomorph besilisa

Manje phenya imininingwane. Njengoba kushiwo ngenhla, isonto elilodwa (3 Amazing) ectomorphy kufanele basebenze wonke amaqembu kwemisipha. Uhlelo ectomorph Amazing has a lot of umehluko wemisindo nemiqondo yamagama. Kulesi sihloko sizohlola ukuthi nalokho izinsuku ezikahle ukwenza main focus.

Ngasekuqaleni kwaleli sonto (cishe ngoMsombuluko noma ngoLwesibili), kungcono ukuqeqesha amaqembu ngobukhulu futhi kuyabiza kakhulu kwemisipha. Futhi yimuphi enkulu? Kunjalo, izinyawo. Ngakho-ke, ekuqaleni kwesonto une umsebenzi omuhle leli iqembu imisipha baphonse egazini ngangokunokwenzeka hormone Anabolic, ezithinta lonke ukuthuthukiswa umzimba.

Esikhathini phakathi nesonto (ngoLwesithathu noma ngoLwesine) kufanele ubuyele emuva nokutadisha amaqembu deltoid. umzimba Enye nomunye, ukuze singathwesi overload othize imisipha nemisipha. Ngokwesibonelo, uma nje benze izivivinyo emhlane wakho, khona-ke isinyathelo esilandelayo kufanele iqondiswe imisipha deltoid.

Nokho, ekupheleni kwesonto okudingeka uyenze esifubeni izingalo. Lezi amaqembu kwemisipha kungukuthi engaka ukulayisha emzimbeni. Ngakho-ke, basuke uzotshala uyoba ukuphela olukhulu uqhekeko wezinsuku ezintathu.

umzimba

Kulesi sihloko sizobe sesibheka izivivinyo ephumelelayo yokuba i-ectomorph. Ukuze uthole umsebenzi omuhle zonke amaqembu kwemisipha, kubalulekile ukusebenzisa umzimba ikakhulu eziyisisekelo. Bobabili ehilela amaqembu kwemisipha amaningi, ukuvumela umzimba ukwaba hormone Anabolic ngaphezulu, okuyizinto "abakhi" ilungu elithile lomzimba wethu. Ngezinye izikhathi kukhona "lwenkomo olufakwe amanzi" ngesisekelo ngosizo umzimba ngabodwa ezikuvumela umsebenzi kangcono futhi ezinemininingwane eminingi ngaphandle iqembu umsipha ngamunye. Ngezansi sibheka indlela uhlelo kumele ibukeke ectomorph Amazing.

The best umzimba eziyisisekelo nemilenze - ke squats futhi silingo efile. Squat nge bang Kutfutfukisa quadriceps nezinye izicubu ezincane. ingalo Dead (owaziwa nangokuthi traction phezu imilenze ngqo) kusiza ukudonsa izibunu. Ngaphandle kwalezi umzimba ezimbili, ungakwazi ukwengeza ambalwa amasethi nangokuvikela umlenze. Isibonelo, cindezela izinyawo zibe Simulator, hyperextension, njll

Ukuze isifundo emuva kuyinto deadlift ephelele. Lo msebenzi eziyisisekelo ajabulisayo, okubandakanya kokubili amaqembu ezinkulu nezincane kwemisipha. Futhi, akekho umsebenzi ngaphansi kahle zokungabi emuva - ukubamba wonke wokudonsa ups. Uma imisipha yakho azikakabi zikuvumela ukuba uhambisane, ungakwazi ukushintsha lesi sivivinyo phezu elingenhla iyunithi wagxila esifubeni. Ngokuqondene delta, izivivinyo kangcono - wagxila induku ukuze kwesilevu, bese bemi cindezela.

Ukusebenzisa eyisisekelo sokuba imisipha esifubeni - ebhentshini cindezela. Ngaphezu kwalokho, umsebenzi banganezela Uhlelo ezintanjeni zikagesi ezinde ezingaphansi dumbbells futhi ofaka. Inketho engcono for uzotshala triceps - cindezela French. Ngokuphathelene imisipha biceps, nentuthuko yabo uphelele ephakamisa barbell biceps.

Ungakhohlwa ukuthi zonke Amazing kufanele kuqale umzimba gaphambi. Khumbula ukuthi ezinhle gaphambi iyehlisa ingozi yokulimala. Ungalokothi ukusingatha isisindo ezisebenza ngokushesha. Kungenjalo wena engozini kokulimaza imisipha kanye nemisipha. Okokuqala, udinga ukwenza ambalwa izindlela gaphambi. Ake sithi uya ukwenza cindezela ebhentshini. yokusebenza yakho evamile ukala mayelana 40 kg. Ngaphambi ukuthatha kuso, enze 1-2 amasethi enesisindo 20 amakhilogramu noma ngaphansi. Kuyoba kulungele kwemisipha ezilungiselela umzimba ngoba umthwalo olwengeziwe.

Ngaphambi ukuqeqeshwa noma ngemva kunconywa ukwenza ambalwa tindlelanchubo imisipha besisu (the press).

Uhlelo Wabasaqalayo

ectomorph kohlelo lokuvivinya umzimba ngoba imfundamakhwela ukuba bahluke uhlelo umsubathi nakho. Okokuqala, uma ukuqala nje, bayakhohlwa izivivinyo atihambi todvwa. Base - insindiso yakho kusukela Hagen. Carry kuphela ukuzilolonga eyisisekelo (ebhentshini cindezela, deadlift, ezimfushane, nemishayo okufanayo, ukudonsa-ups, njll). Futhi, uma uqala nje ukuzivocavoca, kubalulekile ukuba ukusebenza inqubo ngokubulawa. Kungcono udaba umqeqeshi, abayoba zifundisa indlela efanele enze zonke izivivinyo.

ukudla

Cabanga umsoco eliphezulu ectomorph. Njengoba ama-hormone - lawa "abakhi" yethu, ukudla - "izitini". Amandla uyaca ukuze ectomorph kubaluleke kakhulu. Ngakho-ke, ukuze ngokushesha athole yemisipha, ukunakekelwa okukhethekile kufanele ikhokhwe ekudleni kwakho.

Into yokuqala okumele uyenze - ukwehlukana ukudla kwakho izikhathi 6-8 ngosuku. Kufanele udle njalo ngemva kwamahora 3-3.5 usuku lonke. Mayelana 50% ekudleni kwakho kufanele kube ama-carbohydrate, 25-30% - amaprotheni 20-25% - amafutha.

Akube ukudla abe Inkomba ongaphakeme glycemic. Lezi zihlanganisa i-pasta durum, irayisi elinsundu, amazambane, oatmeal njll Imikhiqizo ngenhla cishe ngokuphelele soostoyat kancane (eziyinkimbinkimbi) carbohydrate. Bona bazogcwalisa umzimba nge amandla kancane futhi anelise iphango yakho isikhathi eside.

Kungcono ukudla amaprotheni isilwane, njengoba zifaka umsoco omningi futhi kugaywe kangcono. Inani elikhulu of amaprotheni ube inkukhu amabele, amaqanda, ubhontshisi, nemikhiqizo yobisi. Ngokukhethekile kufanele kukhokhelwe izaqheqhe. Lo mkhiqizo, ngaphandle ukuthi iwumthombo omuhle amaprotheni, suppresses ukusabela catabolic. Ngakho-ke, ushizi kuyadingeka ukuze afake ekudleni kwakho kwansuku zonke. Kungcono ukuyisebenzisa ngaphambi kokulala, ngoba akusho ukulayisha esiswini, futhi amuncwa umzimba kahle.

kuyimithombo emihle kakhulu ye- polyunsaturated okunamafutha acid - izinhlanzi okunamafutha (salmon, i-herring, mackerel, njll), amantongomane (walnuts, amantongomane), amafutha zemifino. Le mikhiqizo zihlanganisa eziningi amafutha "okuhle", okuyinto nethonya elihle ku-umzimba womuntu.

ukudla okwakha

Futhi indima ebalulekile ngempela eyadlalwa inani kilojoule washisa. Uma ufuna ukuzuza isisindo, kubalulekile ukuthi inani kilojoule washisa lidlule inani wachitha ngosuku.

Ukuze uqinisekise ukuthi badle ama-kilojoule ngokwanele, ungenza okuthiwa "ukudla idayari". Kuyadingeka ukuba ubhale phansi yonke into ukuthi wadliwa emini, futhi bala inani kilojoule.

Funda kumele mangaki ama-calories idliwe ngosuku iqoqo isisindo, ungasebenzisa ifomula elula: isisindo sakho (e amakhilogramu) _* 30 = x + 500 kcal.

Ngokwesibonelo, uma isisindo sakho 70 kg, kufanele adle okungenani 2600 kilojoule ngosuku. Nokho, kufanele acabangele izici ngamunye umzimba. Ezinye ectomorphs umzimba Sinemandla, futhi akwaziwa ukuthi bangaki uzobe atholwe izakhamzimba. Ngakho-ke kungenzeka ukuthi kancane kancane ukwandisa inani kilojoule washisa, uma kunesidingo.

ezemidlalo umsoco

Abanye abanayo ngezikhathi ukudla ngenxa esiqinile umsebenzi schedule. Kodwa ukweqa ukudla lapho tselenapravlennoom setha isisindo engenakwenzeka.

Okufanele ukwenze kuleli cala? Kumele uthenge ezemidlalo umsoco. Lihlanganisa konke okudingayo ukuze mass ukunxenxa. Ezemidlalo umsoco (Creatine, amaphrotheni, njll) has a Ukwakheka olinganiselayo futhi ngaleyo ndlela akudingi isikhathi esiningi lokulungiselela. Ngakho-ke spetsializarovannye Izithako - ngumngane omkhulu omatasa.