Ectomorph is ... Purogiramu yekudzidzisa ye ectomorph

Zvakaoma kurwisana nekuti isu tiri vanhu vose vakasiyana. Izvi zvinoshanda kwete chete kuvanhu vedu uye maitiro, asiwo kumhando dzemuviri. Physiologically, pane mitatu yemitemo yevanhu: ectomorph, mesomorph, endomorph. Iyo mesomorph inosiyaniswa nemutauro unonzi musculature. Nokuda kwebumbiro iri, kuvapo kwemafuta mashomanana haisi maitiro. Varume vane rudzi urwu rwepanyama vane ganda guru, mapfupa acho akareba uye akareba, misi miviri yakawanda. Mamwe muviri wakazara uye wakanyorova ane huwandu hwehuwandu hwehutu hwakashata hune hutano mumagumo. Ectomorph chiratidzo chebumbiro remuviri rinowedzera kuonda. Vanhu ava vanogona kuonekwa pane zvivharo zvemashoko akajeka. Vanhu ava vane matambudziko nehupfumi uye musimba kuvaka.

Zvikamu zvehupenyu hwe ectomorphic

Ectomorph munhu ane simba rakakwana re simba remuviri. Inoratidzwa ne:

• Mapfupa maduku nemajoini;
• Makumbo marefu;
• Zvidzitiro zviduku, chifukidzo nemabhanhire;
• Anenge asisipo kusakwana kwemafuta mashoma;
• Rapid metabolism, kudya kwekudya zvisina kutyisidzira;
• Kuoma mukurema kuwedzera;
• High endurance;
• Hyperactivity;
• Nzira yakakura uye yakareba yekuvaka musimba.

Kubatsirwa kweEctomorphic constitution

Chikafu chakanaka uye chirongwa chekudzidzisa zvakasarudzwa zve ectomorphs ndizvo zvinoita kuti zvibudirire kubudirira kwokuti ungawedzera sei musimba musina kuwana mafuta. Muviri wakanaka, unotamba mitambo ine chimiro chakasimba haisi chinangwa chisingagoneki chechimiro ichi chekuvaka. Kunyanya kubva apo hapasi akawanda "ectomorphs" muzvisikwa. Kazhinji kazhinji muviri wevanhu ndeyekuvhenganiswa kweavo kana zvimwe zvinhu. Uye kusimba kwehumwe unhu hunozviratidza pasi pesimba rekudya uye mararamiro.

Kazhinji vanhu ava havana matambudziko nemafuta ane mafuta mudumbu. Kukoshesa makerubhi epepanhau mune ectomorphs atozviratidzirwa neine mitoro shoma uye nemitambo yakadzika.

Nzira yakakodzera yehupenyu

Kana iwe uchida kururamisa maitiro ako, ectomorphs inofanira kutanga nemararamiro ehupenyu. Chero kushungurudzika chinhu chinokanganisa kuwedzera kuwanda. Vamiririri vorudzi urwu mutemo vanofanira kufungisisa upenyu hwavo uye kuedza kuderedza kunetseka kwekunze. Havafaniri kunetseka nezvakawanda. Relieve kukanganiswa kwekutya kunobatsira kushambadza, kufungisisa, yoga. Zvakanaka kuponesa vanhu vorudzi urwu kubvumira kurota. Pasinei nokuti vanhu-ectomorphs vanowanzotambura nekushaya hope, munhu anofanira kudzidza kurara maawa masere pazuva. Muhurumende yezuva racho inosanganiswa uye zuva rinorara kubva hafu yeawa kusvika maawa maviri. Izvi zvichatibatsira kugadzirisa nekukurumidza metabolism.

Shanduro yezvokudya uye kuwedzera kuwedzera

Nhamba yakagadzirirwa ectomorphs ibasa rinokosha asi rakaoma. Zvakakonzera zvakanaka mukusanganiswa kwemisasa inogona kuwanikwa kuburikidza nekushandisa mitambo yekudya. Mishonga inopinda mumuviri nechikafu, ectomorphs yehupfumi huzhinji hahukwani. Ectomorph munhu anowanzove ane zvishoma anodya zuva. Kana pane chido chekurema, zvino tsika iyi inofanira kuputswa. Idya kudya maitiro 5-6 pazuva uye nguva inenge isiri maawa maviri. Idya panguva imwe chete iwe unoda zvikamu zvepakati. Chiyero chemvura inogadzirirwa haifaniri kuva pasi pe2 malita pazuva.

Uye mamwe mazano mashomanana, akanyorwa pasi apa, achabatsira vanhu vane mutemo wakaoma kuwana mamwe mafaro emitambo anonakidza:

• Nhamba yezuva nezuva yemafuta inodhaka yemafuta inofanira kuva 20%. Izvo zvinodikanwa kushandisa mafuta ehove ane omega-3 acids inobatsira.
• Mapuroteni anotorwa pachiyero che1-1.5 g pa 1 kilogram yehuremu. Izvo zvinobva purotini zvokudya zvinogona kuva nyama, mazai, cottage cheese, hove.
• Mapuroteni ari mumenyu anofanira kunge ari 30%, makhahydrates - 50%, mafuta - 20%. Izvozvo zvinokonzerwa nemakrobahydrates zvichava pariji (oatmeal, buckwheat, gorosi), miriwo uye zvigadzirwa zveupfu kubva muupfu hwose hwezviyo.
• Kushandiswa kwe monosaccharides (shuga, jamu, nezvimwewo) kunofanira kuchinjwa ne-polysaccharides yakaoma, somuenzaniso, starch, mupunga, mbatata.
• Usashandisa zvisina kunaka zvokudya zvinokurumidza kuwedzera metabolism: nuts, michero yakaomeswa, nyemba.
• Zvibereko, magini uye micronutrients yakawanda uye michina nguva dzose inodikanwa. Asi huwandu hwehutachiona, huripo mumuchero, hunogona kuwandisa gumbo rematumbo.

Gadzira-up musimba mashoma

Purogiramu yekudzidzisa ye ectomorph ine simba, asi pfupi. Izvi zvinokonzerwa nekuti haana simba uye kutsungirira kwenguva refu. Purogiramu yekudzidzira ye ectomorphs inofanira kusanganisira zvishoma zvishoma zveaerobic uye cardio mitoro. Inofanira kunge yakavakwa pazviremera zvakasimba zvekudzidzira kwepasitemu. Izvi zvinorevei?

Split-system inoreva kupatsanurana kwemuviri muviri kana zvikamu zvitatu. Uye panguva yekurovedza, iyo inobatwa 2-3 nguva pavhiki, rimwe zuva tinoshanda, somuenzaniso, pamusoro pemusoro wepamusoro wemuviri, muchipiri - pamusoro pezasi. Kana zvakasarudzwa zvakapiwa kukamukana kuita zvikamu zvitatu, saka pazuva rokutanga mazamu uye biceps zvinoshandiswa kuburikidza, muchipiri - makumbo nemafudzi, chechitatu - kumashure uye triceps.

Kudzidzira kweEctomorph pamapoka ega ega musisi kunofanira kusanganisira zvidzidzo zvekutanga. Boka rega rega rinodzidza kamwechete pavhiki. Nhamba yekudzokorora mune yakagadzirwa ndeye dzimwe nguva 7-10, nhamba yekutarisa kwemusumbu mumwechete kana musimba boka rinowanikwa kanomwe. Iva nerunyararo pakati penzira dzekuda kweminiti. Pakati pekudzidzira, yakagadzirirwa maronda akasiyana, unoda kupedza zvishoma nemaminitsi mashanu. Kuwedzerwa kwekudzidziswa kwe ectomorphs kunofanira kuwedzerwa chete nekuwedzera uremu, nhamba yekuisa uye kudzokorora. Asi kwete pamutengo wokuderedza nguva dzezororo pakati pekudzokorora. Uturu hwe ectomorphs hunochera kwenguva refu, saka iwe unofanirwa kubhadhara kunzorora kwepakati pekudzidzisa. Iwe unogona kushandisa dzimwe nzira dzekudzorera, somuenzaniso, kuunganidza masasa, sauna, kufungisisa.

Purogiramu yekudzidzisa ye ectomorphs ine zvidimbu zvakasiyana-siyana:

• Nguva yakatarwa maminitsi makumi mashanu pasi pemamiriro ekuda kukuru;
• Zvikwangwani zvinofanira kuchinjwa mwedzi woga woga.

Muzhizha, ectomorphs inofanira kushanda neavo uremu, kureva, kuita-ups, kuvhura-ups, maitiro anoita kuchinja uye kutenderera.

Simba kare uye shure kwekushanda

Usati wadzidziswa, unofanirwa kuzvizorodza iwe nehuvhu (chero, kunze kwemana), michero ine shuga yakasanganiswa (kiwi, peach, pear, aple, orange) kana miriwo (tomato, kabichi chero, zucchini, pepper).

Zvose izvi zvishoma nezvishoma, zvinoita kuti muviri uve nenguva yekudzidziswa ne glucose, iyo inochengetedza kushanda. Imwa panguva yekurovedzwa inofanira kunge iri maminitsi gumi nemashanu. Hafu yeawa mushure mokurovedza muviri, iwe unofanirwa kutevera kudya kwakasimba, nekabhaktibhoni uye mapuroteni.

Tsvina inoshandiswa ectomorph: kushandiswa kwezvinowedzera

Zvimwe zvinowedzera zvinogona kuita kuti hurumende iwedzere kuwedzera hutachiona uye inoderedza zvakanyanya nguva inotora kusvika kune chinangwa. Inobatsira zvikuru munyaya ino, multivitamins, iyo inogona kukwanisa kugovera muviri wose nemiti yakakosha. Vaya "shamwari" dzakanakisisa dze ectomorph, vachitsvaka kukunda kusvinura kwavo, vachava vapfumi, mapuroteni-carbohydrate mishonga uye mapurotini anonwa. Zvikamu zvitatu zvehuwandu hwehupfumi, hwakawedzerwa kune kudya kwezuva nezuva kwezuva, uye kudzidzisa kwakagadzikana kuchaita kuti kuwedzera kuwedzerwa mumasisita mashoma.

Nekushingaira kwakasimba mumuviri, chisikwa chichabatsira kuwedzera kukwanisa, simba uye musimba mashoma. Ichi chimiro chechisikigo, chinobatanidzwa mumagetsi emasabolism mumasero emasumbu, inobvumira muviri kuti umire mitoro yakareba kwazvo uye kuti uwane nokukurumidza pakati pekuisa. Uye kugamuchirwa kwemakemikisi kunobatsira muviri kuti uite uye huwandise kuwedzera kwekoriki yehuwandu hwezvokudya. Vanogamuchirwa kwete nguva dzose, asi nedzidzo. Inofanirawo kuonekwa kuti pane zvipembenene zvine utano zvakagadziriswa nemakemikari. Muchiitiko ichi, hapana kuwedzera kwekushanda kunodiwa.

Ectomorph uye Bodybuilding

Pasinei nemafungiro ezvinyorwa zvemagetsi, mutambo uyu hauna kurambidzwa kwavari. Vanhu vane chinangwa uye vane chirango vanokwanisa kubudirira mune imwe nzvimbo. Ectomorphs-bodybuilders vanocherechedza kuti, sekutonga, havacherecheki zvidyo zvakasiyana-siyana, asi nemichina yekuyamura yevatambi ivavo vanogona kushuva chero mesomorph chero ipi zvayo.

Ectomorph munhu ane unhu hwakanaka hwehutema huno uye hutanda hwakareba huri hwakaoma kupomha. Asi pasi pekutungamirirwa nemudzidzisi ane unyanzvi uye nekudya kwakanyatsonaka nekudya kwepamusoro kwekhabhohydrates, mapuroteni nemafuta anogara aripo, unogona kuwana zviitiko zvinoshamisa.