Tswv yim sib cav tias peb txhua tus yog neeg txawv. Qhov no siv tsis tau tsuas yog rau peb cov cim thiab tsos, tab sis kuj rau lub cev hom. Physiologically, muaj peb hom kev cai ntawm tib neeg: ectomorph, mesomorph, endomorph. Lub mesomorph muaj ib tug hais musculature. Qhov kev cai lij choj no tsis yog tus cwj pwm los ntawm qhov muaj cov rog subcutaneous. Cov txiv neej uas muaj lub cev zoo li no muaj lub cev loj, cov pob txha dav thiab tuab, thiab cov leeg voluminous. Lub cev ntau dua thiab mos nrog cov ntsiab lus ntawm cov roj subcutaneous yog muaj nyob rau hauv endomorphs. Ectomorph yog ib hom kev cai ntawm lub cev ua rau nyias nyias. Nws yog cov neeg no uas feem ntau tuaj yeem pom ntawm daim npog ntawm cov ntawv xov xwm glossy. Cov neeg no muaj teeb meem nce qhov hnyav thiab tsim cov leeg.
Txhim kho lub cev ectomorphic
Ectomorph yog ib tus neeg uas muaj lub cev muaj zog tsawg. Nws yog characterized by:
- pob txha thiab pob qij txha;
- ntev ntev;
- lub xub pwg me me, ob lub mis thiab pob tw;
- virtually tsis muaj subcutaneous rog;
- ceev metabolism, tsis muaj kev pheej hmoo ntawm overeating;
- nyuajhauv qhov hnyav nce;
- siab zog;
- siab;
- nyuaj thiab ntev cov leeg tsim cov txheej txheem.
Ectomorphic Constitution benefits
khoom noj khoom haus zoo thiab kev cob qhia zoo xaiv rau ectomorph yog cov ntsiab lus tseem ceeb ntawm kev ua tiav hauv kev nce cov leeg nqaij yam tsis muaj rog. Lub cev zoo nkauj, kis las nrog lub toned silhouette tsis yog lub hom phiaj tsis tuaj yeem ua tiav rau lub cev hom. Ntxiv mus, tsis muaj ntau "ntshiab" ectomorphs nyob rau hauv qhov. Feem ntau, lub cev ntawm ib tug neeg yog ib qho kev sib xyaw ntawm qee yam nta. Thiab qhov hnyav ntawm qee yam yog tshwm sim raws li kev noj haus thiab kev ua neej.
Ntau cov neeg no tsis muaj teeb meem nrog cov ntaub so ntswg adipose hauv plab. Lub cherished abs nyob rau hauv ectomorphs twb tshwm sim nyob rau hauv tsawg heev loads thiab thaum ua qhov yooj yim ce.
kev ua neej zoo
Yog tias koj xav kho koj qhov tsos, ectomorphs yuav tsum pib nrog kev hloov pauv hauv kev ua neej. Txhua yam kev ntxhov siab yog ib qho teeb meem loj rau qhov hnyav nce. Cov neeg sawv cev ntawm hom kev cai ntawm lub cev no yuav tsum rov xav txog lawv lub neej thiab sim txo qis kev ntxhov siab sab nraud. Lawv tsis tas yuav txhawj txog trifles. Kev zaws, kev xav, yoga yuav pab txo qis kev ntxhov siab. Kev pw tsaug zog yuav tso cai rau cov neeg ntawm hom no los so kom zoo. Txawm tias muaj tseeb hais tias ectomorphs feem ntau raug kev txom nyem los ntawm insomnia, koj yuav tsum qhia koj tus kheej kom tsaug zog tsawg kawg yog 8 teev ib hnub twg. Nyob rau hauv hom ntawm lub hnub nws yog tsim nyog tig rau thiabnruab hnub pw los ntawm ib nrab teev mus rau 2 teev. Qhov no yuav pab tswj cov metabolism sai.
Kev noj qab haus huv thiab qhov hnyav nce
Kev tsim kom loj rau ectomorphs yog ib txoj haujlwm tseem ceeb tab sis nyuaj. Cov txiaj ntsig zoo hauv kev nce cov leeg nqaij tuaj yeem ua tiav tshwj xeeb los ntawm kev siv khoom noj khoom haus kis las. Cov as-ham uas nkag mus rau hauv lub cev nrog zaub mov feem ntau tsis txaus rau ectomorphs kom loj hlob. Tus ectomorph yog ib tus neeg uas feem ntau xav tau ob peb pluas noj ib hnub. Yog tias muaj lub siab xav nce qhov hnyav, ces tus cwj pwm no yuav tsum tau tawg. Ectomorphs yuav tsum noj 5-6 zaug hauv ib hnub nrog lub sijhawm tsis pub dhau 2.5 teev. Nyob rau tib lub sijhawm, koj yuav tsum tau noj hauv nruab nrab feem. Tus nqi ntawm cov kua absorbed yuav tsum tsis pub tsawg tshaj 2 litres ib hnub twg.
Thiab ob peb lub tswv yim ntxiv hauv qab no los pab cov tib neeg uas muaj kev cai lij choj ntshiv kom zoo dua:
- Kev noj zaub mov txhua hnub yuav tsum yog 20%. Nws yog ntshaw kom haus cov roj ntses, uas muaj cov txiaj ntsig omega-3 acids.
- YProteins yog noj ntawm tus nqi ntawm 1-1.5 g ib 1 kg ntawm qhov hnyav. Lub hauv paus ntawm cov zaub mov muaj protein tuaj yeem yog nqaij, qe, tsev cheese, ntses.
- Qhov feem ntawm cov protein hauv cov zaub mov yuav tsum yog 30%, carbohydrates - 50%, rog - 20%. Lub hauv paus ntawm carbohydrates yuav yog cereals (oatmeal, buckwheat, hom qoob mog), zaub thiab cov hmoov nplej ua los ntawm cov hmoov nplej tag nrho.
- Kev siv cov monosaccharides (qab zib, jam, thiab lwm yam) yuav tsum tau hloov nrog complex polysaccharides, xws li hmoov txhuv nplej siab,mov, qos.
- Tsis txhob tsim txom cov khoom noj uas ua kom cov metabolism sai: txiv ntoo, txiv hmab txiv ntoo qhuav, legumes.
- Txiv hmab txiv ntoo, zaub ntsuab thiab ntxiv cov micronutrients thiab tshuaj ib txwm xav tau. Tab sis cov fiber ntau muaj nyob hauv zaub ntsuab tuaj yeem ua rau lub plab zom mov ntau dhau.
Tshuaj nqaij pob
Kev cob qhia rau ectomorph yog khaus, tab sis luv luv. Qhov no yog vim qhov tseeb tias nws tsis muaj lub zog txaus thiab kev ua siab ntev rau kev siv lub cev ntev. Qhov kev cob qhia rau ectomorph yuav tsum muaj qhov tsawg kawg nkaus ntawm aerobic thiab cardio loads. Nws yuav tsum tau ua raws li hnyav yooj yim phua-system ce. Qhov no txhais li cas?
Split-system implies conditional division of the body into 2 or 3 parts. Thiab thaum lub sij hawm kev cob qhia, uas yog tuav 2-3 zaug ib lub lim tiam, nyob rau hauv ib hnub peb ua hauj lwm, piv txwv li, nyob rau hauv lub Upper ib feem ntawm lub cev, nyob rau hauv lub thib ob - nyob rau hauv qis ib feem. Yog tias nyiam muab faib ua peb ntu, tom qab ntawd lub hauv siab thiab biceps tau ua haujlwm rau thawj hnub, ob txhais ceg thiab lub xub pwg nyom ntawm ob, thiab sab nraub qaum thiab triceps ntawm peb.
Ectomorph workouts rau txhua pab pawg leeg yuav tsum suav nrog qee qhov kev tawm dag zog. Txhua pab pawg leeg tau ua haujlwm tsuas yog ib zaug hauv ib lub lis piam. Tus naj npawb ntawm kev rov ua dua hauv ib txheej yog 7-10 zaug, tus naj npawb ntawm txoj hauv kev rau ib leeg lossis cov leeg nqaij yog qhov nruab nrab ntawm 7 zaug. So ntawm cov teeb tsa yuav tsum yog tsawg kawg ib feeb. Ntawm qhov kev tawm dag zog uas tsim los rau cov leeg sib txawv, koj yuav tsum tau so tsawg kawg 5 feeb. Workout siv zog rauectomorph yuav tsum tau nce nkaus xwb los ntawm kev nce qhov hnyav, tus naj npawb ntawm kev teeb tsa thiab rov ua dua. Tab sis tsis yog los ntawm kev txo cov sijhawm so ntawm kev rov ua dua. Cov nqaij ectomorph siv sijhawm ntev dua kom rov zoo, yog li koj yuav tsum tau ceev faj txog kev so ntawm kev ua haujlwm. Koj tuaj yeem siv cov cuab yeej rov qab los ntxiv, xws li zaws, sauna, kev xav.
Qhov kev cob qhia ectomorph muaj ntau yam txawv:
- sijhawm ntev yog 45 feeb raug rau qhov siab tshaj plaws;
- yuav tsum hloov pauv txhua lub hlis.
Lub caij ntuj sov, nws yog qhov zoo dua rau ectomorphs ua haujlwm nrog lawv tus kheej qhov hnyav, uas yog, ua thawb-ups, rub-ups, tawm dag zog uas txhim kho kev yoog raws thiab ncab.
Khoom noj khoom haus ua ntej thiab tom qab kev cob qhia
Ua ntej kev cob qhia, koj yuav tsum ua kom koj tus kheej nrog porridge (txhua yam uas tsis yog semolina), cov txiv hmab txiv ntoo qis (kiwi, txiv duaj, txiv duaj, kua, txiv kab ntxwv) lossis zaub (txiv lws suav, zaub qhwv, zucchini, kua txob).
Tag nrho cov no yog cov carbohydrates qeeb uas yuav muab lub cev nrog cov piam thaj rau lub sijhawm ntawm kev cob qhia, uas tswj kev ua haujlwm. Haus dej thaum kawm yuav tsum yog txhua 15 feeb. Ib nrab teev tom qab kev cob qhia, noj zaub mov zoo yuav tsum ua raws, nrog cov ntsiab lus zoo ntawm carbohydrates thiab cov protein.
Ectomorph Cov leeg nqaij: Siv cov khoom ntxiv
Cov tshuaj ntxiv tuaj yeem pab txhawb cov txheej txheem ntawm cov leeg nqaij thiab txo lub sijhawm siv los ua kom tiav lub hom phiaj. Pab tau zoo heev hauv qhov no.multivitamin, uas muaj peev xwm muab tag nrho lub cev nrog cov as-ham tsim nyog. Qhov zoo tshaj plaws "cov phooj ywg" rau ib tug ectomorph uas xav kov yeej nws thinness yuav yog gainers, protein-carbohydrate sib tov thiab protein haus. Peb qhov kev noj ntawm tus neeg tau txais txiaj ntsig ntxiv rau koj cov khoom noj txhua hnub thiab kev cob qhia yuav ua rau muaj kev loj hlob ntawm cov leeg nqaij.
Nrog rau kev ua si lub cev hnyav, creatine yuav pab ua kom muaj zog, lub zog thiab cov leeg nqaij. Qhov no natural compound, uas yog koom tes nyob rau hauv lub zog metabolism hauv cov leeg hlwb, tso cai rau lub cev los tiv thaiv heev loads ntev thiab rov qab sai dua ntawm poob lawm. Thiab kev noj cov enzymes yuav pab lub cev txheej txheem thiab nqus cov calorie ntau ntau ntawm cov khoom noj. Lawv tsis raug lees txais tas li, tab sis ntawm chav kawm. Nws kuj tseem yuav tsum tau sau tseg tias muaj cov khoom noj khoom haus ntxiv nrog cov enzymes. Hauv qhov no, lawv tsis tas yuav thov ntxiv.
Ectomorph thiab bodybuilding
Txawm hais tias tus yam ntxwv ntawm lub cev ntawm ectomorphs, qhov kev ua si no tsis txwv rau lawv. Cov neeg muaj lub hom phiaj thiab kev qhuab qhia tuaj yeem ua tiav hauv txhua qhov haujlwm. Ectomorph bodybuilders nco ntsoov tias, raws li txoj cai, lawv tsis ua raws li kev noj zaub mov tsis yooj yim, tab sis tib lub sijhawm, ib qho mesomorph tuaj yeem khib siab rau cov neeg ncaws pob no.
Ectomorph yog ib tus neeg uas muaj cov nqaij ntshiv zoo qhuav thiab cov leeg ntev uas nyuaj rau nqus tau. Tab sis nyob rau hauv cov kev taw qhia ntawm tus kws qhia muaj peev xwm thiab ua raws li kev noj zaub mov zoo nrogNrog cov carbohydrates zoo, cov protein thiab cov rog zoo, koj tuaj yeem ua tiav cov txiaj ntsig zoo.
