Sei uremu ectomorph? Training uye zvokudya purogiramu kutaridza kwetsandanyama

vanhu vose - munhu. Mumwe nokukurumidza zvikuru uye nyore kuwana kwetsandanyama, vamwe inova dambudziko chairo. Uye kakawanda "kumhanyira" kuwanazve nayo ectomorphs. Zvisinei, havasi vose kuti zvakaipa. Nyanzvi dzinoti ectomorphs angawana kwetsandanyama. Asi nokuti ichi zvakafanira kuomerera kudya zvinovaka muviri uye chirongwa yokudzidzisa. Saka, ngationei kuti uremu ectomorph. Ndezvipi zvinofanira kutevedzerwa?

Features mamiriro muviri ectomorph

Vanhu vorudzii ndezvaJehovha muchikwata ichi? Ectomorph - nhete murume ane yakatetepa bvupa pamwe shomanana mafuta. Other siyana zviri ichi mhando dzinosanganisira: yakamanikana tsoka, maoko, mapendekete uye maoko nemakumbo refu. Ectomorphy Tsandanyama ane refu matete fibers

The muviri vanhu vakadaro ndiko kutsanya chaizvo muviri. Zviri kutsanya muviri kunodzivisa paumbwe subcutaneous mafuta. Kana munhu akadaro asingagamuchiri hwandaiva muviri, zvakawandisa nhamba macalorie takabatikana izvozvo akaparadza sezvo kupisa. Uye ichi ndicho chinokosha yokuwana uremu.

Ndiyo "matete vanhu" vane tsika kuunganidza dzakaonda guru. Kana mafuta ichi haina kuumbwa. Ndokusaka ectomorph zvakaoma chaizvo kuti awane mamwe kilos. Pashure pezvose, iye kushanda asingadi kuwedzera muviri mafuta. Zvisinei, panguva iyoyo zvakaoma chaizvo kuti rokutsvaka uye kwetsandanyama.

Masayendisiti akadzidza chinokosha vanhu vakadaro. Izvi akavabvumira kunzwisisa nei ectomorph zvakaoma kuwana kwetsandanyama. Zvakaratidza kuti muviri "hudyshek" simba nguva dzose kunyange kurovedza akaipa kwazvo kurongedza mapuroteni (mapurotini). Kureva, kuchinja uku ndiko hwaro tsandanyama tishu kukura.

Features nokudzidziswa

Sei uremu ectomorph? Pakutanga, izvi zvingaita kuoma. Asi zvose handizvo. Ectomorph angawana kwetsandanyama. Asi nokuti ichi zvakafanira kuomerera zvakasimba kune zvirongwa akagadzirirwa zvakananga kuti vanhu vane dzakaonda nomuviri.

Saka, kana uri kuziva kuti uremu ectomorph, ipapo tarisa vanorumbidza aya vanachiremba:

1. Ya kudzidziswa. Session vanofanira yakareba maawa anenge 1-1.5. Muscle rinenge ectomorph regai kusiyana kutsungirira. Kurovedza Long-izwi kuchaita uremu.
2. Uwandu zvidzidzo pavhiki. Zvinoenderana zvachose pamusoro pemhando renyu. Vanhu vari muupenyu hwavo hwezuva nezuva hatiitirwi mumuviri nesimba, Zvinokurudzirwa kushanyira nzvimbo 4-5 pavhiki. Kana paine zvakakwana basa rakaoma 3 makirasi.
3. Rimwe boka tsandanyama anogona kushanda kubva 1 nguva vhiki yapfuura. Unofanira kuziva kuti unoda nguva yakawanda kuti adzorere ectomorph munyama.
4. Zvinokurudzirwa asina kupfuura 3-4 mharidzo. vanhu dzakaonda vanoita yakakura dzinoverengeka pedyo, vakasangana pamwe pokuwa tsandanyama fibers.
5. It rinokurudzira 8-10 repetitions kuti hombe kumapoka maduku tsandanyama - 6-8. Uyu mumwe mutemo inokosha inofanira kuchengetwa ectomorph. The anosiyiwa ndiwo tsandanyama ari trapezoid ezasi gumbo, izvo vanoda zvakawanda repetitions.
6. anofanira kuva 1-2.5 maminitsi zororo pakati rinovira, dzimwe nguva unogona kuva. Zvakakosha kwete kukurumidza. The muviri anofanira nguva wokugadzirisa pakati pazvinhu.

Saka, kudzidziswa purogiramu ectomorph tsandanyama muchiuto inofanira kuvakirwa pfupi, malopovtornyh muviri. Uye pakati nzira kwaida zororo rakanaka.

chirongwa kudzidziswa

Zvinobudirira kukanganiswa simba - ichi ndicho pfungwa huru iri ectomorph kudzidziswa. A Workout pasi zvikuru mutoro vanofanira kwenguva hapana kupfuura maminitsi 45-60.

Kurovedzwa purogiramu kutaridza kwetsandanyama rinoumbwa 3 kushanya pavhiki. Zuva rimwe nerimwe rine kunzwisisa kwayo, izvo anopa zvinhu muviri:

• bhenji wokudhinda;
• squats;
• deadlift.

Zviri zviitwa izvi kutanga dzakaonda murume hypertrophy, icho pamwe zvakawedzera Kugadzirwa mahormone pamuviri, kunokosha pakuwana dzakaonda tsandanyama.

Example nokudzidziswa chirongwa

zuva rokutanga. Kugadzirisa biceps uye muchipfuva zvakasangana:

• bhenji wokudhinda - 4 anoita 8 repetitions;
• runonditsikirira necheparutivi (yakaderera, rokumusoro) - 4 kusvika 10;
• kubuda biceps - 4 kusvika 12.

zuva rechipiri. Dzidzisai makumbo enyu rinotevera:

• squats - 5 kune 8;
• anosimuka kupfeka - 3 20;
• traction Romanian - 4 kusvika 12.

Nezuva retatu. triceps dzokudzidza uye shure pakushandisa:

• deadlifting - 4 kusvika 12;
• benching rakamanikana kutaba - 4 kusvika 12;
• yakafara kutaba muedzo kupota - 4 anogadza uye Dzokorora chiitwa kuti vaifanira.

The zuva rechina. A chiedza Workout pamusoro makumbo uye mapfudzi zvinoberekwa pachishandiswa muviri kwakadaro:

• Army benching - 4 kusvika 12;
• benching tsoka - 4 kusvika 15;
• huru shamhu chirebvu - 3 kusvika 12.

Sezvaunogona kuona, zviri nyore chirongwa kuti tsandanyama muchiuto varume. Chinhu chikuru - yeuka kuti ose zuva kunofanira kusanganisira zvinhu muviri. Zvakakosha chokubatanidza muviri pamwe 3 vene hazvo kuzvizadzisa kuti kufambisa basa.

My zuva nezuva

Dzakaonda vanhu vakazvipira kuwedzera kwetsandanyama, unofanira kutarisira zororo yakakwana. Vanofanira kurara usiku. Vakanga zano kuzorora kwemaawa dzinenge 8-10.

Tsandanyama dzinotanga vanoshingaira kukura kwete panguva yechiitwa uye paanenge achipora. Ndokusaka kupa kunonyanyisa ya mutsigiri. Uyezve, yeuka kudzidzisa mapoka tsandanyama, kwete akanga nguva wokugadzirisa yapfuura mutoro, hazvibviri.

chikafu Basics

Chokwadi, kuchinja vanofanira kubata uye zvaunodya.

Zvokudya ectomorph uremu yakatarwa anobva mitemo zvinotevera:

1. Zvokudya zvako zvinofanira kuva mukuru-mafuta. Nezvezvokudya vanoti kuti zuva apere kupfuura 2,500 macalorie.
2. Iva nechokwadi kuti kudya fractional. Unogona kudya zvokudya 6 kusvika ka12 masikati.
3. Ectomorph chaizvo makabhohaidhiretsi yakaoma uye mapurotini mhuka. Kuti vanofanira kuvaka zvaunodya. Nezvezvokudya dzinorumbidza unoparadza makabhohaidhiretsi izvi: Pasta, bota. The yakanakisisa mhuka mapuroteni anonzi nyama yenguruve, mazai, huku, koteji chizi, mukaka, yogati.
4. Pakarepo shure basa inokurudzirwa kutsigira muviri wako mubatanidzwa kutsanya mapuroteni uye nyore makabhohaidhiretsi. Ectomorph, aneta muviri, zvakakwana muzadze simba achishandisa whey mapuroteni uye mabhanana.
5. A kudya izere kunogona kurongwa pashure maawa 1-1,5 pashure muviri. Panyaya iyi, zvokudya iri kuwedzera yekudyidzana. Recommended mhuka mapuroteni, kunzwisisa makabhohaidhiretsi, miriwo.

Sample Menu

Ectomorph muviri angaenzaniswa hofori mugate, izvo nemhaka nhamba macalorie vakapisa zvakawanda. Ndokusaka achifanira nguva dzose kukanda "mafuta" - makabhohaidhiretsi dzakaoma uye Chokwadi, squirrels.

Diet angava sezvinotevera:

First chisvusvuro (panguva rikawira kuti 6.30):

• O flakes - 100 g;
• mukaka yakachena - 250 Rine mamiririta;
• mafuta omuorivhi - 1 tsp;..
• vamwe akawoma - '60

Lunch (yainorongwa pa 9:30 am)

• huku zamu - 150 d;
• Buckwheat - 100 g;
• namafuta - 1 tbsp. l.

Lunch (muviri anofanira kugutsa asati kudzidzisa, maawa anenge 13-14):

• Pasta - 100 g;
• chimedu nyama yenguruve, veal kana huku zamu - 150 d

Tudyo (richiwanika kwemaawa 1-1.5 risati ratanga nemakirasi):

• Chingwa - mashomanana zvidimbu;
• Uchi - 2 tbsp. l.;
• koteji chizi - 150 d

tudyo Second (zviri kurongwa mushure Workout):

• huku zamu - 100 g;
• Chero nechipo (semuenzaniso, mupunga) - 70 d

Dinner (ndisati ndarara inokurudzirwa kudya zvokudya panguva 21.00):

• Mukaka - 500 d;
• muesli - 100 g

Kana muri kunetseka sei kuwana uremu ectomorph, yeuka mutemo chikuru zvokudya. Ndiani anoda kuvaka tsandanyama havafaniri nenzara. Hapana chiitiko hakufaniri pasi kurwadziswa kwakadaro muviri wako. Kana tikasateerera dzinoenda ichi, muviri zvinoda simba nokuda zvokurarama nazvo zvavo, anotanga kupisa tsandanyama rinenge ndakawana tanetseka chaizvo.

Saka iva nechokwadi kuti vachengete chokoreti, apricots, maapuro kana nzungu, kuti nguva dzose kukwanisa kugutsa yenyu nzara.

Features kudzidziswa kuyaruka

Vana vakawanda pakuyaruka vari kufunga pamusoro zvemitambo. Vanoedza kuita mufananidzo wako rokuyamura, kupomba netsandanyama. Zvisinei, ziva kuti mutoro kukodzera haazogumisi zvinozoita. Mukupesana, vanogona zvakakomba zvakaipa, ichipa nezvinetso nomuzongoza, uye dzimwe nguva chiratidzo.

Saka zvinokosha zvikuru kuti kubvunza nyanzvi, sei kuwana uremu ectomorph kuyaruka.

Kazhinji, zvinokwanisika kuti vanoomerera nhungamiro idzi:

1. With makore 14 unogona kutanga kuita zviitwa: muedzo kupota, kuzunungusa venhau, kusunda kupota. Vanopa vyrisovyvanie tsandanyama.
2. Chinodiwa kwakarurama, nokungwarira zvokudya zvinovaka muviri. Kukosha mune zvokudya mapuroteni zvose miriwo uye mhuka mavambo.

mhedziso

Maererano kunenge pamusoro apa, munhu mutete munhu anogona kuwedzera zvikuru avo kwetsandanyama. The "kuwedzera" ndicho uremu ectomorph kwete chete. With kwetsandanyama kunowedzera kusatya pacharo, mafungiro rinobuda. Uye somugumisiro, yekudyidzana kuvandudza zvinhu kubasa, kuchikoro uye kunyange hwavo.