Nutrition kunye nenkqubo umthambo kwi ectomorph ubunzima

Ukuze ukwakha izihlunu, ectomorph ofuna indlela ekhethekileyo uqeqesho kunye nesondlo. Funda ngakumbi ngabo uyakwazi ukufunda eli nqaku.

Ectomorph: idayethi nenkqubo yokuthamba

Ukuze uqalise khangela lowo ubizwa ngelo lizwi. Ectomorph - uhlobo olulodwa siseko bomntu, kwachazwa uprofesa waseMelika, uWilliam Sheldon. Ngamafutshane nje - ukuba abantu, nto leyo lubonakala ngokuba inqanaba elisezantsi kakhulu amandla kunye encinci kwezihlunu. Abantu kule hlobo abasakwazi phezulu olomileyo, kunye namathambo ezingcakacileyo, ephantsi-namanqatha.

iimpawu ectomorphs

umzimba uhlobo kokuba zombini eziluncedo nezingeloncedo - Ectomorphy. Iinkcukacha funda iimpawu nesakhiwo sayo, uya kuba nako kule ndawo nqaku.

Mhlawumbi i enkulu ingxaki ectomorph - kukho ubunzima ukufumana umsipha ezinqinileyo. Abantu abanjalo kunzima kakhulu ukwakha izihlunu. Oku kubangelwa yinto yokuba ectomorph kakuhle obhityileyo kunye umsipha elide iquke ezingundoqo, ezo ngokucothayo kakhulu ebuya umva.

Kodwa oku ectomorphs (ngokungafaniyo endomorphs) ngaphandle naziphi na iingxaki ukugcina ubunzima yabo eqhelekileyo kwaye kwithala lakho iimilo. Oku kubangelwa yinto yokuba ukutya ngayo ectomorph udla ababi nalo liposintezu (amanqatha abekwe). Ngoko ke ectomorph amavila ngokuqinisekileyo hayi zisengozini.

umthwalo lusebenze

Kule nxalenye nqaku siza kufunda indlela program kufuneka ikhangeleke ngolu ectomorph Amazing. abantu abanjalo bona abanakho inzuzo kwezihlunu. Ngoko ke, ukuba akhawulezise inkqubo, kufuneka usebenzise inkqubo ekhethekileyo zengqesho.

Kakhulu ngempumelelo ectomorph inkqubo yokuzilolonga - iyanqanyulwa. Ngokutsho kuye kuyimfuneko ukuqeqesha kathathu ngeveki, esebenza kuwo onke amaqela kwezihlunu yanjalo. Loo nkqubo iza kuvumela ectomorph ngokuthe ukufumana ubunzima kunye namandla. Ubude Uqeqesho kangangoko yimizuzu 45-60.

Eyona njongo ephambili - ukusebenza ngaphandle izihlunu kangangoko kunokwenzeka, nto leyo iza kukhokelela nokukhululwa iihomoni steroid, enkosi oluya kucacisa ubunzima kwezihlunu esebenzayo. inkqubo ukuzilolonga ectomorph kwi ubunzima kufuneka igcinwe kwi isimbo ngamandla. Oko kukuthi, kufuneka basebenze kunye namatye amakhulu (ngokukodwa ngenxa kuni) ukwala. Kodwa khumbula ukuba oku kuyimfuneko ukuba athobele indlela Labuya. Ukuze bakwazi ukwenza oko, kuya kuthatha ixesha elide.

Iprogram yoqeqesho for ectomorph oyindoda

Ngoku kuziguqulela nkcukacha. Njengoko kukhankanyiwe ngasentla, kwiveki enye (3 ukuzilolonga) ectomorphy kufuneka basebenze onke amaqela kwezihlunu. inkqubo ukuzilolonga ectomorph has a lot of bokuqonda. Kweli nqaku siza kukhangela ngaloo yaye ziziphi iintsuku kungcono ukwenza ugxininiso.

Ebutsheni baleveki (mhlawumbi Ngomvulo okanye ngoLwesibini), kungcono ukuqeqesha amaqela sikhulu eqolo kwezihlunu. Kwaye nguwuphi na enkulu? Oko kulungile, iinyawo. Ngoko ke, ekuqalekeni zeveki unayo umsebenzi olungileyo ngaphandle kweli qela umsipha siyifake igazi kangangoko kunokwenzeka zamadlala steroid, nto leyo echaphazela uphuhliso umzimba wonke.

Embindini zeveki (ngoLwesithathu okanye ngoLwesine) kufuneka ndiye ukufunda amaqela deltoid. imithambo natshintshanayo kunye namanye, ukuze ukuzithwalisa imithwalo emikhulu nemisipha izihlunu ezithile. Umzekelo, ukuba nje wenze umthambo ngomqolo yakho, ngoko ke esilandelayo mayibhekiswe esihlunwini deltoid.

Kaloku, ekupheleni kweveki kufuneka wenze esifubeni neengalo. La maqela kwemisipha azikho kangako ukulayisha umzimba. Ngoko ke, ukuba zokumpompa ziya kuba isiphelo esikhulu lweentsuku ezintathu-yokwahlulahlula.

ukuzilolonga

Kweli nqaku siza kujonga imithambo kakhulu ukuba ectomorph. Ukuze ufumane umsebenzi olungileyo onke amaqela izihlunu, kuyimfuneko ukusebenzisa umthambo ikakhulu esisiseko na. Bobabini zibandakanya amaqela ezininzi kwezihlunu, sivumele umzimba yokwaba iihomoni steroid ngakumbi, nto leyo ke "abakhi" umzimba wethu. Maxa wambi kukho "amanzi" isiseko ngoncedo loqheliso bodwa emsebenzini ngcono kwaye eneenkcukacha ngakumbi ngaphandle iqela kwezihlunu ngalinye ezikuvumela. Ngezantsi sijonga ngayo le nkqubo kufuneka ikhangeleke ngolu ectomorph Amazing.

Eyona engcono imisebenzi esisiseko ukuba imilenze - it squats kunye ezotyhalo efile. Ukuhlamba kunye bang kuphuhlisa quadriceps kunye nezinye nezihlunu ezincinane. Nengalo Dead (eyaziwa ngokuba imoto apha emilenzeni tye) inceda ezinqeni sokumpompa amanzi. Ngaphandle le mithambo mibini, ungadibanisa isibini iipasela zokwambathisa umlenze. Umzekelo, iinyawo cofa lo mshini, hyperextension, njl

Kuba ukufunda kokusemva deadlift egqibeleleyo. Lo msebenzi esimnandi ezingundoqo, nto leyo ibandakanya omabini amaqela ezinkulu nezincinane kwezihlunu. Kwakhona, akukho msebenzi ngaphantsi kakuhle esisiseko umhlana - ukubambelela ngokubanzi tsala-ups. Ukuba izihlunu zakho okwangoku ukuvumela ukuba ukuleqa, ungenza endaweni lo msebenzi kwi eliphezulu iyunithi saliphosa esifubeni. Yona ke ogudle, imisebenzi engcono kubo - ukuwutyhalela endukwini kusesilevini; kwaye cinezela emi.

Lo msebenzi ungundoqo izihlunu esifubeni - umatshini kwibhentshi. Ukongeza, umthambo angongeza inkqubo yayo dumbbells iintambo idiphu. Eyona ndlela ilungileyo zokumpompa esineendidi - cinezela French. Ngokumalunga esihlunwini zomfana, kuphuhliso lwabo ugqibelele ukuba uphakamisa zomfana Nge.

Musa ukulibala ukuba zonke ukuzilolonga kufuneka ukuqala umthambo ezifudumeleyo-up. Khumbula ukuba elungileyo efudumeleyo-up kunciphisa kakhulu ingozi yokwenzakala. Ungaze ukuphatha ubunzima ukusebenza ngoko nangoko. Kungenjalo wena konakalisa imisipha kunye nemisipha. Okokuqala, kufuneka enze isibini leendlela ezifudumeleyo-up. Masithi uza ukwenza cofa kwibhentshi. yakho yokusebenza eqhelekileyo inobunzima ezimalunga nama-40 kg. Ngaphambi kokuba uthathe kuyo, ukwenza 1-2 iiseti ezinobunzima eekhilogremu-20 okanye ngaphantsi. Iya zilifudumeza izihlunu nokulungiselela umzimba ukuba umthwalo ngakumbi.

Phambi uqeqesho okanye emva kokuba Kucetyiswa ukwenza isibini iindlela kwizihlunu esiswini (eendaba).

Program kwabasaqalayo

inkqubo ukuzilolonga ectomorph ukuba lo mfundi ukuba ezahlukeneyo ukusuka kwiprogram yembaleki onamava. Kuqala kwinto zonke, ukuba nje ukuqala, silibale malunga imithambo zodwa. Base - usindiso lwakho Hagen. Phumeza kuphela imisebenzi esisiseko (kwesitulo cofa, deadlift, ukuhlamba, nemivalo parallel, ukutsalwa-ups, njalo njalo). Kwakhona, ukuba wena nje kokuqala ukusebenzisa, kuyimfuneko ukusebenza ubuchule ngokubulawa. Kungcono iwudlulisele umqeqeshi, ngubani oza kukufundisa indlela enze ngokuchanekileyo lonke uqheliso lwemisebenzi.

ukudla

Cinga yesondlo kangangoko ukuba ectomorph. Ekubeni hormone - la "abakhi" wethu, ukutya - "ngezitena". Amandla ubunzima ngenxa ectomorph kubaluleke kakhulu. Ngoko ke, ukuze bazuze ngokukhawuleza ubunzima kwezihlunu, ingqalelo ekhethekileyo kufuneka ihlawulwe kwisidlo sakho.

Into yokuqala ukuyenza - ukwahlula izidlo zakho amaxesha 6-8 ngosuku. Kufuneka sidle yonke iiyure 3-3.5 imini yonke. Malunga ne-50% odla yakho kufuneka ibe iikhabhohayidrethi, 25-30% - iiprothini kunye 20-25% - amafutha.

Yitya ukutya yokuba sinamazinga index Glycemic. Ezi ziquka ipasta durum, irayisi elimdaka, iitapile, oatmeal njl Iimveliso ngasentla phantse ngokupheleleyo soostoyat kade (leqela) ekudleni. Bona Akothusi ukufumanisa ukuba umzimba amandla kancinci anelise iphango yakho ixesha elide.

Kungcono kudliwe iiproteni yezilwanyana, njengoko zibandakanya ngaphezulu kwaye kugaywe ngcono. Inani elikhulu kweziyi na amabele chicken, amaqanda, iimbotyi, iimveliso zobisi. ingqalelo ekhethekileyo kufuneka ihlawulwe curd. Le mveliso, ngaphandle ngowona mthombo weeproteni, ofihla ngayo catabolic. Ngoko, isonka samasi nakanjani kuyimfuneko ukubandakanya kwisidlo sakho yonke imihla. Kungcono ukuwasebenzisa phambi kokuba ulale, kuba akukho nto ukulayisha esiswini, kwaye ako kakuhle.

amahle kakhulu fatty polyunsaturated - intlanzi okunamafutha (salmon, herring, mackerel, njalo-njalo), iinqoba (walnuts, peanuts), oli yemifuno. Ezi mveliso ziquka ezininzi kwamafutha "elungileyo", leyo kuba nempembelelo entle emzimbeni womntu.

ukudla

Kwakhona indima kakhulu ebalulekileyo edlalwa isixa calories ziphele. Ukuba ufuna ukuba mkhulu, kuyimfuneko ukuba inani calories walidla sidlula isixa-mali esichithwe ngosuku.

Ukuze uqinisekise ukuba kudla kilojoules ngokwaneleyo, ungenza njalo-ebizwa ngokuba "idayari ukutya". Kuyimfuneko ukuba ubhale phantsi yonke into edliwayo emini, aze abale inani elipheleleyo calories.

Funda zingaphi calories ziphele ngosuku iseti ubunzima, ungasebenzisa i yokubala elula: ubunzima yakho (ngeekhilogram) _* 30 = x + 500 kcal.

Umzekelo, xa ubunzima bakho 70 kg, ngoko umele udle ubuncinane 2600 calories ngosuku. Nakuba kunjalo, kufuneka athathele ingqalelo iimpawu ngabanye eziphilayo. Ezinye ectomorphs lokugaya inamandla kakhulu, kwaye ayaziwa zingaphi neza izondlo. Ngoko ke kusenokwenzeka ukuba kancane inani calories bagqitywe, xa kukho imfuneko.

isondlo ezemidlalo

Abanye abanayo ixesha nexesha lokuba badle ngenxa kwishedyuli engqongqo yomsebenzi. Kodwa utsibe izidlo xa tselenapravlennoom ukucwangcisa ubunzima engenakwenzeka.

Kufuneka wenze ntoni kule meko? Kufuneka ukuthenga isondlo kwezemidlalo. Luquka yonke into oyifunayo yokugaya abasebenzi abaninzi. ukutya Sports (Creatine, iiprotheni, njl) unalo sisincoko elungeleleneyo kwaye akafuni kufuna ixesha elininzi ukulungiselela. Ngoko spetsializarovannye izongezo - best friend umntu uxakekile.