I-Ectomorph ngu ... Inkqubo yoqeqesho ye-ectomorph

Kunzima ukuphikisana nenyaniso yokuba sonke ngabantu bonke. Oku akusebenzi kuphela kubalinganiswa bethu nokubonakala, kodwa nakwiindidi zomzimba. Ngokwemvelo, kukho iintlobo ezintathu zomgaqo-siseko womntu: i- ectomorph, i-mesomorph, i-endomorph. I-mesomorph iyahlukaniswa ngokuchazwa kwemisundu. Ngenxa yalo mgaqo-siseko, ubukho be-fat-cutaneous not character. Amadoda analolu hlobo lomzimba anesigxina esikhulu, amathambo avuke kwaye anqabileyo, iimbumba zixhamla. Umzimba ogqityiweyo kunye onothambileyo onomxholo ophezulu wamanqwanqwa angaphantsi kwamalungu afanelekileyo. I-Ectomorph luhlobo lomgaqo-siseko wequmrhu elithintekayo ukuxhomekeka. Aba bantu banokubonwa ngokubanzi kwiimaphephancwadi ezigciniweyo. Aba bantu banenkinga yokufumana ubunzima kunye nokwakhiwa kwemisipha.

Iimpawu zomzimba we-ectomorphic

I-Ectomorph ngumntu onobuchule obuphantsi kwamandla omzimba. Kubonakaliswe ngu:

• Amathambo amancinane namalungu;
• Izitho zomzimba;
• Amagxa amancinci, isifuba kunye namathambo;
• Phantse ukungabikho ngokupheleleyo kwamafutha angaphantsi;
• Ukukhawuleza kwemetabolism, ukutya ngokutya kukusongela;
• Ubunzima ekuzuzeni ubunzima;
• Ukunyamezela okukhulu;
• Ukungahambi kakuhle;
• Inkqubo enzima kwaye ende ende yokwakha imisipha.

Izibonelelo zomgaqo-siseko we-ectomorphic

Ukutya okunomsoco kunye nenkqubo yoqeqesho olukhethiweyo kakuhle yeectomorphs yizona zithako eziphambili zendlela yokwandisa ubunzima be-muscle ngaphandle kokufumana amanqatha. Umzimba omhle, onomdlalo onesigxina esiqinileyo awuyilo njongo engenakufunyanwa yolu hlobo lokwakha. Ngokukodwa kuba akukho "i-ectomorphs" eninzi kwimvelo. Ngokuqhelekileyo umzimba womntu udidi oluxubekileyo lwazo okanye ezinye izinto. Yaye ubunzima beempawu ezithile zibonakalisa phantsi kwefuthe lokutya kunye nendlela yokuphila.

Ngokuqhelekileyo aba bantu abanalo iingxaki kunye nezicubu ezinamafutha esiswini. Ubuncwane bamacandelo oomacandelo kwi-ectomorphs sele lubonakaliswe ngemithwalo encinci kunye nemisebenzi elula kakhulu.

Indlela efanelekileyo yokuphila

Ukuba ufuna ukulungisa imbonakalo yakho, ii-ectomorphs maziqale ngokulungiswa kwendlela yokuphila. Naluphina uxinzelelo luyisithintelo esibalulekileyo ekuzuzeni ubunzima. Abameli baloo hlobo lomgaqo-siseko kufuneka bahlolisise ubomi babo kwaye bazame ukunciphisa uxinzelelo lwangaphandle. Akunakuze bakhathazeke ngezihlwele. Ukunciphisa uxhaphalo lwentloni kuya kunceda ukuhlalisa, ukucamngca, yoga. Kukulungele ukukhulula abantu balolu hlobo kuya kuvumela iphupha. Nangona abantu-i-ectomorphs bahlala besweleka, umntu kufuneka afunde ukulala okungenani iiyure ezili-8 ngosuku. Kulawulo losuku lufakiwe kunye nokulala komhla ukusuka kwisiqingatha seyure ukuya kwiiyure ezingama-2. Oku kuya kunceda ukukhawuleza i-metabolism esheshayo.

Inkqubo yokutya kunye nokufumana ubunzima

Ubunzima obubekelwe i-ectomorphs ngumsebenzi obalulekileyo kodwa onzima. Iziphumo ezilungileyo ekuqokeleleni ubunzima besisundu zingenziwa kuphela ngokusebenzisa izondlo zondlo. Amagciwane angena emzimbeni ngokutya, ama-ectomorphs ekufumaneni ubunzima awanelanga. I-Ectomorph ngumntu odla ngokutya ezimbalwa ngosuku. Ukuba kukho umnqweno wokuba ukhulule, lo mkhuba kufuneka uphulwe. I-Ectomorphs kufuneka idliwe amaxesha angama-5-6 ngosuku kunye nexesha elingaphantsi kweeyure ezingama-2.5. Yidla ngexesha elifanayo ufuna iindawo eziphakathi. Isixa samanzi esithathiweyo akufanele sibe ngaphantsi kweelitha ezimbini ngosuku.

Kwaye ezinye iziphakamiso ezimbalwa, ezidweliswe ngezantsi, ziza kunceda abantu abanomgaqo onqabileyo ukuba bafumane iifom ezemidlalo ezithandekayo:

• Izinga leentsuku zemihla yokuduna inkunkuma kufuneka libe ngama-20%. Kuyinto enqwenelekayo ukusebenzisa i-oyile yeentlanzi equle i-omega-3 acids efanelekileyo.
• Iiprotheni zithathwa ukusuka kubalo 1-1.5 g nge-1 kg yesisindo. Imvelaphi yokutya kwamaprotheni ingaba inyama, amaqanda, i-cottage shiese, intlanzi.
• Iiprotheyini kwimenyu kufuneka ibe ngama-30%, i-carbohydrates - 50%, i-fat-20%. Umthombo we-carbohydrate uya kuba yiphalaji (i-oatmeal, buckwheat, ngqolowa), imifuno kunye nemveliso yepomfa kwimfuno epheleleyo.
• Ukusetyenziswa kwe-monosaccharides (ushukela, ujamu, njl.) Kufuneka kuthathelwe indawo nge-polysaccharides ezinzima, umzekelo, isitashi, ilayisi, iitapile.
• Ungasebenzisi kakubi ukutya okukhawuleza ukusetyenziswa kweemetabolism: izantyambo, izithelo ezomileyo, iimbotyi.
• Iziqhamo, imifuno kunye ne-micronutrients eyongezelelweyo kunye nezondlo zihlala ziyimfuneko. Kodwa i-fiber enkulu, ekhoyo eluhlaza, ingaphaya i-tractinal tract.

Ukwakhiwa kwemisipha yomzimba

Inkqubo yoqeqesho ye-ectomorph inamandla, kodwa imfutshane. Oku kungenxa yokuba akanako amandla kunye nokunyamezela ngenxa yokuzikhandla komzimba. Inkqubo yoqeqesho yeectomorphs kufuneka ibandakanye ubuncinane bemithwalo ye-aerobic kunye ne-cardio. Kufuneka lwakhiwe kwizinto ezisisiseko eziqhelekileyo zenkqubo yokwahlukana. Kuthetha ukuthini oku?

Ulwahlulo-nkqubo luchaza ukwahlukana kwemiqathango yomzimba kwiindawo ezi-2 okanye ezi-3. Kwaye ngexesha loqeqesho, oluqhutyelwa amaxesha ama-2-3 ngeveki, ngolunye usuku sisebenza, umzekelo, ngaphezu kwengxenye ephezulu yomzimba, okwesibini-ngaphezulu kwezantsi. Ukuba ukhetho lunikezelwa ukwahlula zibe ngamaqabane amathathu, ngokokuqala ngosuku i-breast and biceps iyasebenza, okwesibini - imilenze kunye namahlombe, okwesithathu - umva kunye ne-triceps.

Ukuzivocavoca kwe-ectomorph kwiqela ngalinye lemisipha kufuneka libandakanye imisebenzi emininzi eyisiseko. Iqela ngalinye le-muscular lifundwa kanye kuphela ngeveki. Inombolo yokuphindaphinda kwiseti ngamaxesha angama-7-10, inani leendlela zokwenza umzimba omnye okanye i-muscle yee-7 eziphindwe ngamaxesha angama-7. Yiba nokuphumla phakathi kwezendlela ubuncinane ngomzuzu. Phakathi kokuzivocavoca, ezenzelwe iintlobo ezahlukeneyo, kufuneka uphumle ubuncinane imizuzu emi-5. Ubukhulu bokuqeqeshwa kwama-ectomorphs kufuneka bonyuswe kuphela ngokunyusa ubunzima, inani leetethi nokuphindaphinda. Kodwa kungekhona kwindleko yokunciphisa ixesha lokuphumla phakathi kokuphindaphinda. Iimisipha ze-ectomorphs zihlala zide, ngoko kufuneka uhlawule ukuphumla phakathi koqeqesho. Ungasebenzisa iindlela ezongezelelweyo zokubuyisela, umzekelo, ukusilalisa, i-sauna, ukucamngca.

Inkqubo yoqeqesho yeectomorphs inezinto eziliqela ezihlukeneyo:

• Ubude bemizuzu engama-45 phantsi komqathango wokuqina okukhulu;
• Iinkomfa kufuneka zitshintshwe nyanga zonke.

Ehlobo, i-ectomorphs kufuneka isebenze ngokwabo ubunzima, oko kukuthi, i-push-ups, i-pull-ups, izenzo ezenza ukuguquguquka nokulula.

Amandla ngaphambi nangemva kokusebenza

Ngaphambi kokuba uqeqeshe, kufuneka uhlaziye ngokwakho nge-porridge (nayiphi na, ngaphandle kwemana), iziqhamo ezinomxholo oshukela ophantsi (i-kiwi, i-peach, i-pear, i-apple, i-orange) okanye imifuno (utamatisi, iklabishi nayiphi na, i-zucchini, ipolisi).

Zonke ezi zincinci i- carbohydrates, eziza kunika umzimba ithuba loqeqesho kunye ne-glucose, egcina ukusebenza. Phuza ngexesha loqeqesho kufuneka kube yimizuzu eyi-15. Isiqingatha seyure emva kokuzivocavoca, kufuneka ulandele isidlo esiqinileyo, kunye ne-carbohydrate enomxholo kunye nomxholo weprotheni.

Ubunzima be-muscle ye-ectomorph: ukusebenzisa izongezo

IziHlomelo zinokubakhokelela kakhulu kwinkqubo yokwandisa ubunzima bemisipha kunye nokunciphisa kakhulu ixesha elithathayo ukufikelela ekujoliswe kuyo. Uncedo kakhulu kule meko, i-multivitamines, ezikwazi ukubonelela ngokugcwele umzimba kunye nezondlo eziyimfuneko. "Abahlobo" abangcono kakhulu kwi-ectomorph, befuna ukunqoba ukunyameka kwabo, baya kuba ngabazuzi, imixube yeprotheni-carbohydrates kunye neziphuzo zeprotheni. Iingxenye ezintathu zentengo yesisindo, eyongeziweyo kwisondlo esiqhelekileyo yansuku zonke, kwaye uqeqesho oluchanekileyo luya kubangela ukwanda ngokunyanisekileyo kwimizimba yesisipha.

Ngokuzikhandla ngokwenyama, i-creatine iya kunceda ukwandisa ukusebenza kakuhle, amandla kunye nobukhulu bomzimba. Olu hlobo lendalo, olubandakanyeka kumbane we-metabolism kumaseli omzimba, luvumela umzimba ukuba umelane nemithwalo emide kakhulu kwaye ufumane ngokukhawuleza phakathi kokuseta. Kwaye ukwamkela i-enzyme kuya kunceda umzimba ukuba usebenze kwaye uthathe umgangatho wokutya wekhalori. Awamkelekanga rhoqo, kodwa ngekhosi. Kufuneka kwakhona kuqatshelwe ukuba kukho izondlo ezondlo ezenziwe nge-enzymes. Kule meko, akukho sicelo esongezelelweyo siyadingeka.

Ectomorph kunye noKwakha

Nangona iindawo ezizimele ze-ectomorphs, le midlalo ayinqatshelwe. Abantu abanenjongo nabaqeqeshwe banokuphumelela naliphi na intsimi. I-Ectomorphs-bodybuilders bayaqaphela ukuba, ngokusemthethweni, abayigcineli nayiphi na ukutya okuyinkimbinkimbi, kodwa nge-press relief yabo abagijimi bangaba nomona naliphi na i-mesomorph.

I-Ectomorph ngumntu onobunzima obunomzimba obunzima kunye neemisipha ezinde ezinzima ukupompa. Kodwa phantsi kokukhokelwa ngumqeqeshi ofanelekileyo kunye nokutya okunokulinganisela kunye nokutya okuphezulu kwe-carbohydrate, iiprotheni kunye namafutha aqhelekileyo, unokufikelela kwiziphumo ezimangalisayo.