Ectomorph - lokuqeqesha ukuze ... ectomorph

Kunzima phikisana yokuthi thina sonke singabantu ezahlukene. Lokhu awasebenzi kuphela uhlamvu yethu futhi ukubukeka, kodwa futhi ezinhlobo umzimba. Physiologically, kukhona izinhlobo ezintathu umthethosisekelo womuntu: ectomorph, mesomorph, endomorph. Mesomorph nge ezicutshini evelele. Ngenxa yalesi umthethosisekelo akuyona libhekene khona amafutha. Amadoda lolu hlobo umzimba unomzimba omkhulu, amathambo ezibanzi futhi obukhulu, imisipha okukhulu kakhulu. umzimba Okuningi oyindilinga futhi ezithambile nge wokuqukethwe lelisetulu fat endomorphs esingokwemvelo. Ectomorph - uhlobo umzimba umthethosisekelo athambekele ekusebenziseni leanness. Abantu abanjalo ngokuvamile ningakwazi nonke kubonwe nesembozo omagazini ecwebezelayo. Laba bantu babe nobunzima ikhula ngesisindo nokwakha kwemisipha.

Izici umzimba ectomorphic

Ectomorph - indoda nge ezingeni kunalokho eliphansi amandla. It libhekene:

• amathambo amancane nezinhlangano;
• nemilenze eside;
• emahlombe encane, esifubeni nezinqe;
• ukungabi sekuyaphela fat ongama;
• umzimba ngokushesha, ukudla akuyona ezisengozini;
• nobunzima kwesisindo;
• ukukhuthazela okusezingeni eliphezulu;
• hyperactivity;
• inqubo imisipha isakhiwo esindayo futhi isikhathi eside.

Izinzuzo ektomorfonoy umthethosisekelo

Ukudla okukahle futhi ilungelo uhlobo Uhlelo lokuqeqeshwa kwama ectomorph izithako ukhiye impumelelo endleleni ngaphandle ukuthola fat umzimba, ukwandisa mafutha yemisipha kuphela. Beautiful, wezemidlalo umzimba fit kanye ngal akuyona iwukuxosha utalagu kulolu hlobo umzimba. Ikakhulukazi ukuthi ectomorphs "ukuhlanzeka" ngokwemvelo ingekho kangaka. Ngokuvamile, isimo somzimba yomuntu - kuba iqoqo okuxubile izici othize. Futhi amazwi ngezici ezithile wabonakaliswa bedle ukudla kanye yokuphila.

Ngokuvamile, laba bantu abanankinga nge izicubu fat endaweni besisu. Cherished cubes cindezela ngezinye ectomorphs zenzeka ngisho at umthwalo sakugcina nalapho ukwenza ukuzivocavoca elula.

Indlela efanelekayo zokuphila

Uma wayefisa, ulungise ukubukeka kwayo ectomorph kufanele kuqale yokuphila izinguquko. Noma yimuphi ukucindezeleka eyisithikamezo abalulekile ukuze isisindo somzimba. Abamele lolu hlobo umzimba umthethosisekelo kufanele ubuyekeze ukuphila kwakho bese uzama ukwehlisa yizinto ezingaphandle ezibangela ukucindezeleka. Abanaso sokukhathazeka mayelana lutho. Ukuqeda ukungezwani sezinzwa kusiza massage, ukuzindla, yoga. Awu uphumule abantu yalolu hlobo vumela ubuthongo. Naphezu kweqiniso lokuthi abantu-ectomorphs bevame yokuqwasha, kufanele awuzifundisi wena ukulala okungenani amahora angu-8 ngosuku. Ukuya emsebenzini nsuku zonke kufanele kufake futhi usemanzini isigamu sehora 2 amahora. Lokhu kuzosiza ukunciphisa kokudla.

umsoco futhi kwesisindo uhlelo

Kwesisindo kuyinkinga ectomorphs ebalulekile kodwa kunzima. Imiphumela Ezinhle yemisipha isethi bungatholakala kuphela ngokusebenzisa ezemidlalo umsoco. Umsoco engena emzimbeni ngokudla, ngokuba mass ukukhula ectomorphs ngokuvamile enganele. Ectomorph - umuntu Ngokuvamile yini esuke isele a ukudla ambalwa ngosuku. Uma ufuna ukuba mkhulu ke kubalulekile ukunqoba lo mkhuba. Ectomorph kudingeka udle izikhathi 5-6 ngosuku ne esingaba akukho amahora angaphezu 2.5. Yidla ngesikhathi esifanayo kubalulekile izingxenye isilinganiso. Inani ketshezi ugxile akumele ibe ngaphansi kuka-2 amalitha ngosuku.

Futhi ezimbalwa nezincomo ezibalwe ngezansi, kuzosiza abantu ukuba bencike umthethosisekelo ukuthola ifomu kujabulise kwezemidlalo:

• kuyinsakavukela Daily uhlamvu vegetative amafutha ugxile kufanele kube ngu-20%. Kuyinto efiselekayo ukusebenzisa uwoyela inhlanzi equkethe nenzuzo-omega-3 acid.
• Amaphrotheni zenziwa ngesilinganiso 1-1.5 g ngalinye 1 kg esisindo. Umthombo ukudla amaprotheni kungaba inyama, amaqanda, ushizi, inhlanzi.
• isisindo Specific wamaprotheni kwimenyu kufanele kube-30% carbs - 50% fat - 20%. umthombo carbohydrate iyoba iphalishi (oats, nokunye okufana nokolweni, ukolo), imifino kanye nemikhiqizo ufulawa ngofulawa lonke kakolweni.
• Ukusetshenziswa ushukela (ushukela, ujamu, njll) Kufanele esikhundleni polysaccharides eziyinkimbinkimbi, isib, isitashi, irayisi, amazambane.
• Cha cika izinto, isheshisa umzimba: nati, izithelo ezomisiwe, imidumba.
• Izithelo, amakhambi ezengeziwe micro-nomsoco kanye izinto ezidingekayo ngaso sonke isikhathi. Kodwa inani elikhulu fibre ekhona oluhlaza, ungakwazi overload ipheshana wokugaya ukudla.

Yakha kwemisipha

Uhlelo uqeqesho ectomorph senziwa okukhulu kodwa iDemo. Lokhu kungenxa yokuthi akazange abe amandla for umsebenzi eside. Uhlelo uqeqesho ectomorph kufanele sifake ubuncane aerobic kanye cardio. Kumele esekelwe umzimba eziyisisekelo esindayo uqhekeko-system. Kusho ukuthini?

umzimba Split eqala division okunemibandela zibe izicucu 2 noma 3. Futhi ngesikhathi sokuqeqeshwa, eyabe isifika izikhathi 2-3 ngesonto, usuku olulodwa, ukusebenza, isibonelo, engxenyeni engaphezulu kuphela yomzimba, kwesibili - phansi. Uma okuthandayo lanikezwa division zibe izingxenye ezintathu, ngosuku lokuqala wasebenza esifubeni biceps, kwesibili - imilenze namahlombe, wesithathu - umhlane triceps.

Amazing Ectomorph iqembu umsipha ngamunye kufanele zihlanganisa ukuqeqeshwa eziningana eziyisisekelo. Iqembu ngalinye imisipha wasebenza kanye kuphela ngesonto. Isibalo ezinikezwa e isethi - izikhathi 7-10, inani tindlelanchubo umsipha noma imisipha neqembu elilodwa yisilinganiso sesifundo izikhathi 7. Phumula phakathi amasethi akufanele kube ngaphansi kuka-ngomzuzu owodwa. Emkhatsini izivivinyo, sokukhomba imisipha ezahlukene, ukuphumula kufanele kube okungenani imizuzu engu-5. Amandla Amazing for ectomorph kumele lenyuke kuphela ngokwandisa isisindo, inani nama-rep. Kodwa hhayi ngokunciphisa kwezikhawu ukuphumula phakathi ezinikezwa. Imisipha ectomorphs cooldowns eside, ngakho kufanele anake ukuphumula phakathi ukusebenzisa. Ungasebenzisa imali eyengeziwe ukubuyisela, ezifana massage, sauna, ukuzindla.

Uhlelo uqeqesho ectomorph inezici eziningana ehlukile:

• 45 amaminithi ngaphansi kombandela okujula esiphezulu;
• izinhlelo kufanele zishintshwe njalo ngenyanga.

Ehlobo ectomorph kungcono ukusebenza isisindo ayo, okungukuthi ukwenza push-ups, donsa-ups, umsebenzi, ukuthuthukisa eguquguqukayo kanye ngilulekela.

Ukudla ngaphambi nangemva umsebenzi

Ngaphambi umsebenzi kufanele udle iphalishi (ngaphandle kwaleli mana), izithelo kanye ongaphakeme lokucuketfwe ushukela (ikiwi, peach, eliphakathi kwe, apula, orange) noma imifino (utamatisi, iklabishi, noma yimuphi, zucchini, pepper).

Konke lokhu carbohydrate kancane, okunikeza umzimba nge-glucose isikhathi ukuqeqeshwa esekela ukusebenza. Phuza ngesikhathi bezilolonga kufanele kube amaminithi angu-15. Ngemva kwesigamu sehora ngemva kokuzivivinya kufanele ulandele ukudla obukhulu, nge-carbohydrate okuhle namaprotheni.

Ectomorph yemisipha for: ukusetshenziswa izithasiselo

Nezithasiselo kungaluqinisa kakhulu lula inqubo okwandisa yemisipha futhi kakhulu ukunciphisa izindleko ekufezeni isikhathi target. ewusizo kakhulu kuleli cala, multivitamins, ekwazi ukunikeza ngokugcwele umzimba izakhi ezibalulekile. Kuhle "abangane" ngokuba ectomorph efuna ukuba banqobe ukuba mncane kwakhe, abe Creatine, namaprotheni-carbohydrate ngxube amaprotheni iziphuzo. Three gainer servings, ukungezwa ku ukudla okuvamile kwansuku zonke, futhi umsebenzi ehlelekile kutawufaka sandla liyanda yemisipha.

Nge okukhulu ngokomzimba ukuzikhandla ukwanda ukusebenza kahle, amandla kanye yemisipha kuzosiza creatine. Le ngxube zemvelo ehilelekile amandla umzimba amaseli kwemisipha, ukuvumela umzimba eside ukumelana imithwalo eyeqisayo yokutakula ngokushesha phakathi amasethi. A enzyme reception asize umzimba ukucubungula futhi ukwamukele anda engayitholi caloric. Wamukele awayona njalo, futhi izifundo. Kufanele kuphawulwe ukuthi zikhona lwezakhamzimba ocebile enzyme. Kulokhu, ezengeziwe ngokusebenzisa kwawo ayidingekile.

Ectomorph futhi sawo esiningi

Naphezu esingokwemvelo izici ectomorphs, lo mdlalo akukhona ngabo sinqatshelwe. abantu Bashukunyiselwa nabafundisekile ongakwazi ukuphumelela kunoma yimuphi umkhakha. Ectomorphs-bodybuilders baye baphawula ukuthi, njengoba umthetho, musa ukulandela kungekho indlela yokudla ehambisana nempilo eziyinkimbinkimbi, kodwa nabezindaba embossed abasubathi kukhona nomona iyiphi mesomorph.

Ectomorph - umuntu izinga okusezingeni kwemisipha mafutha mass nemisipha eside, okuyinto okunzima ngempela ukumpompa. Kodwa ngaphansi kokuqondisa nomqeqeshi abanekhono futhi kuncike ukudla okunempilo ngokusebezisa eliphezulu carbohydrate, amaprotheni kanye amafutha sokunene singakusindisa uyifinyelele imiphumela amazing.