Ungayifumana njani ectomorph ubunzima? Uqeqesho kunye nenkqubo yesondlo iseti kwemisipha mass

Bonke abantu - ngamnye. Omnye ngokukhawuleza kakhulu kwaye kulula ukuba bafumane ubunzima kwezihlunu, kwabanye iba yingxaki kakhulu. Kwaye kaninzi ngaphezu hayi "ngokungxama" wokuyikhangela ectomorphs. Noko ke, asiyiyo yonke into embi. Iingcali zithi ectomorphs ukuze kakuhle bafumane ubunzima kwezihlunu. Kodwa ke kuyafuneka ukuba babambelele isondlo esifanelekileyo kunye nenkqubo yoqeqesho. Ngoko ke, makhe sibone indlela yokufumana ubunzima ectomorph. Yintoni izindululo kufuneka ilandelwe?

Iimpawu lwesakhiwo le ectomorph yomzimba

Luhlobo olunjani lwabantu ningabaleli didi? Ectomorph - indoda obhityileyo kunye ithambo emxinwa kunye namanzi amancinane ngamanqatha. Ezinye iimpawu ezikhethekileyo olu hlobo ziquka: iinyawo emxinwa, izandla, amagxa kunye nemilenze emide. izihlunu Ectomorphy uye imicu omde obhityileyo

Umzimba wabantu abanjalo yokucolwa fast kakhulu. It is a yokucola ukutya fast kuthintela ukuyilwa amafutha ongama. Ukuba umntu onjalo afumane umsebenzi oqhelekileyo, inani elingaphaya calories wendele kuyo dissipated njengoko ubushushu. Kwaye oku ingongoma eyintloko ukuze ubani afumane ubunzima.

Yeyona "abantu obhityileyo" anento yande ubunzima ezinqinileyo. Xa oku amanqatha ayakhekanga. Kungenxa yoko le nto ectomorph kunzima kakhulu ukufumana wayedla ezingaphezulu. Emva koko, phantse ayikho amafutha emzimbeni ukwandisa. Noko ke, ngelo xesha kunzima kakhulu ukufumana nobunzima kwezihlunu.

Izazinzulu ziye wafunda inqaku abantu abanjalo. Oku ukuba ukuqonda ukuba kutheni ectomorph kunzima ukuba bafumane ubunzima kwezihlunu. Kubonakala ukuba umzimba "hudyshek" amandla rhoqo nokuba kuqeqesho embi kakhulu iinkqubo iiproteni (protein). Oko kukuthi, lo yenguqu sisiseko sokukhula izihlunu kwithishyu.

uqeqesho iimpawu

Ungayifumana njani ectomorph ubunzima? Ekuqaleni, oku kubonakale into engenakwenzeka. Kodwa yonke into akunjalo. Ectomorph ukuziqonda kakuhle ubunzima kwezihlunu. Kodwa ke kuyafuneka ukuba alandele ngqo iinkqubo eyenzelwe ngokukodwa abantu somzimba ezinqinileyo.

Ngoko ke, ukuba unomdla indlela bafumane ectomorph ubunzima, uze uhlole ezi zincomo labezempilo:

1. Ixesha yoqeqesho. Intlanganiso kufuneka liqhubeke 1-1.5 iiyure. Ezihlunwini ijwabu ectomorph musa ayahlukanga unyamezelo. uqeqesho Long-term kuya kuqinisekisa umzimba.
2. Inani lezifundo ngeveki. Koko kuxhomekeke kuhlobo lweshishini lakho. Abantu abathi kubomi babo bemihla ngemihla musa namava amandla omzimba, kucetyiswa ukuba atyelele igumbi amaxesha 4-5 ngeveki. Ukuba kukho kwanele umsebenzi onzima iiklasi 3.
3. Elinye iqela kwemisipha bangasebenza 1 ixesha kwiveki egqithileyo. Kufuneka wazi ukuba ufuna ixesha elininzi ukubuyisela emzimbeni ectomorph.
4. Kucetyiswa hayi ngaphezulu kwe 3-4 iindlela. abantu engenamafutha abakuyo inani elikhulu iindlela, ujongene ekuweni imicu kwezihlunu.
5. Lucebisa kophindo 8-10 ezinkulu kumaqela kwezihlunu amancinci - 6-8. Le yenye ulawulo ebalulekileyo ekufuneka ziqwalaselwe ectomorph. Ezi nketho aba izihlunu trapezoid kunye umzantsi womlenze, ekufuneka milembelele ngaphezulu.
6. kufuneka imizuzu 1-2.5 ukuphumla phakathi iiseti, maxa wambi kunokuba ngakumbi. Kubalulekile ukuba khawuleza. Umzimba kufuneka ixesha ukuze phakathi iiseti.

Ngenxa yoko, inkqubo yoqeqesho ectomorph le yokugaya kwezihlunu kufuneka isekelwe, imithambo mfutshane malopovtornyh. Phakathi kwe iindlela ezifunekayo luphumlo elungileyo.

Inkqubo yoqeqesho

ukujoliswa olusebenzayo yamandla - oku ingongoma ephambili uqeqesho ectomorph. A ukuzilolonga phantsi komthwalo kakhulu kufuneka ihlale engekho ngaphezu kwemizuzu 45-60.

Iprogram yoqeqesho iseti kwemisipha mass wenziwe amatyelelo-3 ngeveki. ngosuku ngalunye entsokothileyo yaso, ebonelela imisebenzi esisiseko:

• press kwibhentshi;
• squats;
• deadlift.

Kuyinto le mithambo qala umntu obhityileyo hypertrophy, nto leyo sikhatshwa ukwandisa imveliso ye hormone emzimbeni, kubalulekile ukuba sifumane umsipha ezinqinileyo.

Inkqubo yoqeqesho Umzekelo

Ngosuku lokuqala. Ukuze asebenze ngaphandle izo- kunye nesifuba ithotyelwe:

• kwibhentshi press - 4 Iiseti kophindo 8;
• mishini i angle (ngaphantsi, phezulu) - 4 ukuya kwi-10;
• nokuvela izo- - 4 ukuya ku-12.

Ngosuku lwesibini. Qeqesha imilenze yakho ulandela umthambo:

• squats - 5 ukuya kwi-8;
• liphuma ukunxiba - 3 ukuya ku-20;
• ibambelele isiRomania - 4 ukuya ku-12.

Ngosuku lwesithathu. esineendidi zokufunda umva ekusebenziseni:

• deadlifting - 4 ukuya kwele-12;
• benching ukubambelela ezitshala - 4 ukuya kwele-12;
• ngokubanzi grip tsala-ups - sets 4 Phinda lo msebenzi ukuya ubuninzi.

Ngosuku lwesine. A ukuzilolonga ukukhanya apha emilenzeni namagxa zavezwa ukuzilolonga ezinjalo:

• Army benching - 4 ukuya kwele-12;
• iinyawo benching - 4 ukuya kwi-15;
• eyona intonga ukuya kwesilevu - 3 ukuya ku-12.

Njengoko ubona, kube yinkqubo kakhulu elula ekuqasheni izihlunu amadoda. Eyona nto ibalulekileyo - khumbula ukuba yonke imihla kufuneka ibandakanye imisebenzi esisiseko. Kubalulekile ukudibanisa yokuthamba 3 wesiqalo ngokuyimfuneko siluphumeze yokuququzelela ingqesho.

endiyenza imihla ngemihla

abantu ezibhityileyo lizimisele ukwandisa ubunzima kwezihlunu, kufuneka uthathe unonophelo ukuphumla ngokwaneleyo. Kufuneka ukulala ebusuku. Baye bacetyiswa ukuba ukuphumla iiyure ubuncinane 8-10.

Izihlunu ziqala ukukhula ngokubonakalayo ngexesha imithambo ngexesha achache. Kungenxa yoko le nto zinika ixesha ubuninzi kokuhlala. Ukongeza, khumbula ukuba kuqeqeshwe amaqela kwezihlunu, hayi ixesha 'ukuze achache kuloo umthwalo edlulileyo, akunakwenzeka.

Basics ukudla

Kakade ke, utshintsho kufuneka bakubambe ekudleni kwakho.

Zokutya for ectomorph iseti ubunzima isekelwe kule mithetho ilandelayo:

1. Ukudla kwakho kufuneka ibe phezulu-osidingayo. Zokudla zithi ngosuku ziphele calories ngaphezulu kwama 2,500.
2. Qiniseka ukuba adle iqhezu. Uyakwazi ukutya ukutya izihlandlo ezi-6 ukuya ku-12 emini.
3. Ectomorph luncedo kakhulu carbohydrate ezimbaxa kunye neeproteni zezilwanyana. Ukuba kufuneka kwakhiwe ekudleni kwakho. Zokudla Sicebisa ukudle ezi iikhabhohayidrethi: pasta, okuziinkozo. I protein best isilwanyana kuqwalaselwa yehagu, amaqanda, inyama yenkukhu, cottage itshizi, ubisi, iyogurt.
4. Ngoko nangoko emva kokuba umsebenzi Kucetyiswa ukuxhasa umzimba wakho indibanisela iiprothini fast carbohydrate. Ectomorph, umzimba ndidiniwe, nizalise ngokupheleleyo amandla ngokusebenzisa yintloya iiproteins kunye banana.
5. Isidlo epheleleyo lungayilwa emva kweeyure 1-1,5 emva umthambo. Kulo mzekelo, adla iyenyuka kakhulu. protein okunikezelwe isilwanyana, izakha ezintsonkothileyo, imifuno.

sample menu

Ectomorph umzimba ezinokufaniswa a yimbiza omkhulu, nto leyo ngenxa inani calories bazitshisa abaninzi. Kungenxa yoko le nto kufuneka ulilahle "amafutha" - carbohydrate entsonkothileyo kwaye, kakade, nomatse.

Ukutya abe ngolu hlobo lulandelayo:

sakusasa lokuqala (ngexesha owayo kuyo 6.30);

• ishq oat - 100 g;
• ubisi fresh - 250 ml;
• namafutha omnquma - 1 TSP;..
• neleerasentyisi - '60

Lunch (it kucwangciselwe 9:30 am)

• chicken ibele - 150 g;
• buckwheat - 100 g;
• namafutha omnquma - 1 tbsp. l.

Lunch (eziphilayo kufuneka banelise phambi uqeqesho, malunga 13-14 iiyure):

• Pasta - 100 g;
• intwana yehagu, yemvu okanye inkukhu ibele - 150 g

Umthamo (kwenzeka iiyure 1-1.5 phambi kokuqala iiklasi):

• Isonka - isibini lamaqhosha;
• Ubusi - 2 tbsp. l.;
• Cottage samasi - 150 g

umthamo yesibini (sihlelwe emva Amazing):

• chicken ibele - 100 g;
• Nayiphi wokudla (umzekelo, irayisi) - 70 g

Dinner (ngaphambi kokuba uye kulala Kucetyiswa ukuba atye ukutya 21.00):

• Milk - 500 g;
• muesli - 100 g

Ukuba unexhala ngokwenene indlela yokuzuza ectomorph ubunzima, khumbula ukuba ulawulo ophambili ekutyeni. Ngubani ofuna ukwakha izihlunu kufuneka kulamba. Xa umcimbi kufuneka lokungabi phantsi nxaniso loo emzimbeni wakho. Ukuba ngoyaba oku ingcebiso, umzimba ufuna amandla ukuze nobomi babo, baqale aqhumisele izihlunu kwezihlunu, ezifunyenwe ebunzimeni.

Ngoko ke, qiniseka ukuba ukugcina itshokolethi, iiapilkosi, ama-apile okanye amandongomane, ukuba nibe nako ukwanelisa indlala yakho.

Iimpawu zoqeqesho elivisayo

Abantwana abaninzi xa ufikisa bacinga ngemidlalo. Bazama ukwenza inani lakho libe isiqabu, ukumpompa phezulu izihlunu. Nangona kunjalo, qaphela ukuba umthwalo engafanelekanga akayi kuyitshabalalisa loo nto wayeyifuna. Ngokwahlukileyo koko, ukuba angafaka kakubi, ngokubonelela iingxaki kunye emqolo, kwaye maxa wambi umbono.

Ngoko ke kubaluleke kakhulu ukuba ubonane ingcali, ukuze bazuze njani ubunzima ectomorph lokufikisa.

Ngokubanzi, kunokwenzeka ukuba zilandele ngqo ezi zikhokelo zilandelayo:

1. Iminyaka 14 ungenza ukuqalisa ukwenza imithambo: tsala-ups, ndiwanyikimise eendaba, tyhala-ups. Zinika izihlunu vyrisovyvanie.
2. Imfuneko ilungile, ukutya ukulungelelana ngenyameko. Ebalulekileyo kakhulu nokutya iiproteni bobabini zemifuno kunye koqoqobo kwesilwanyana.

isiphelo

Ukungqinelana nezindululo ezichazwe ngasentla, umntu obhityileyo kungandisa ubunzima kwezihlunu. I "ikhula" ayikho kuphela ectomorph ubunzima. Nge kwemisipha mass kwandisa intembelo ngokwawo, isimo liphuma. Yaye ngenxa yoko, ukuphucula kakhulu izinto emsebenzini, esikolweni nkqu kubomi babo.