Ectomorph - horo shirin for ... ectomorph

Yana da wuya a yi jayayya da cewa mu ne duk daban-daban mutane. Wannan ya shafi ba kawai don halinmu da kuma bayyanar, amma kuma na jiki iri. Baya, akwai iri uku ɗan adam tsarin mulki: ectomorph, mesomorph, endomorph. Mesomorph da pronounced musculature. Domin wannan tsarin mulki ne ba halin gaban mai. Maza tare da wannan jiki irin da m jiki, ƙashi m , kuma m, ƙato tsokoki. More taso da kuma taushi jiki tare da wani babban abun ciki na mai muhimmi endomorphs. Ectomorph - wani irin jiki tsarin mulki karkata zuwa leanness. Irin wadannan mutane sau da yawa zai iya duka za a gani a kan wasu inuwõyi na m mujallu. Wadannan mutane suna da tsananin wahalar samun nauyi da kuma gina tsoka.

Features ectomorphic jiki

Ectomorph - wani mutum da wani wajen low matakin na jiki ƙarfi. An halin:

• kananan kasusuwa da kuma gidajen abinci.
• dogon wata gabar jiki.
• kananan kafadu, kirji da gindi.
• da kusan cikakkiyar babu subcutaneous mai;
• m metabolism, overeating ba barazana.
• wahala a nauyi riba.
• high jimiri.
• Hyperactivity.
• nauyi da kuma dogon tsoka-gini tsari.

Amfanin ektomorfonoy kundin tsarin mulkin kasar

Good abinci da dama irin horo shirin for ectomorph ne key sinadaran ga nasara a cikin hanyar ba tare da samun jiki mai, kara ramammu tsoka taro kawai. Beautiful, kira jiki Fit tare da silhouette ba wani elusive makasudin wannan jiki irin. Musamman cewa "tsabta" ectomorphs a cikin yanayi ba ya faruwa sosai. Mafi sau da yawa, da jiki na mutum - shi ne mai gauraye sa na musamman da fasaloli. Kuma da magana daga wasu halaye bayyana a ƙarƙashin rinjayar da abinci da kuma salon rayuwa.

Sau da yawa, wadannan mutane ba su da matsala da kitsen nama a ciki yankin. Yaba cubes labaru a ectomorphs faruwa ko a kadan kaya da kuma lokacin da yin sauki bada.

A dace hanyar rayuwa

Idan so, daidaita bayyanar ectomorph ya kamata a fara da salon sabawa. Duk wani danniya ne mai muhimmanci hana zuwa nauyi riba. Wakilai daga irin wannan jiki kundin tsarin mulkin kasar ya kamata a duba your rayuwa da kuma kokarin rage waje danniya dalilai. Ba su yi damu da kome ba. Taimaka juyayi tashin hankali taimaka tausa, tunani, yoga. To shakata mutane na da irin wannan damar barci. Duk da cewa mutane da-ectomorphs sau da yawa fama da rashin barci, dole ka sanar da kanka barci akalla 8 hours a rana. A kullum na yau da kullum ya kamata sun hada da rurumi rabin awa zuwa 2 hours. Wannan zai taimakawa, wajen shawo azumi metabolism.

abinci mai gina jiki da kuma nauyi riba tsarin

Weight riba ne da matsala ga ectomorphs muhimmanci, amma da wuya. Good sakamakon a tsoka taro sa za a iya cimma kawai da ake ji wasanni abinci mai gina jiki. Gina jiki shigar da jiki da abinci, domin taro girma ectomorphs sau da yawa kasa. Ectomorph - wani mutum wanda aka sau da yawa m 'yan abinci a rana. Idan kana son samun nauyi, to, shi ne zama dole ya karya wannan al'ada. Ectomorph bukatar ci 5-6 a rana sau da wani tazara da ba fiye da awa 2.5. Ci a wannan lokaci ya zama dole don talakawan rabo. The adadin da tunawa ruwa dole ba zama kasa da 2 lita rana.

Kuma 'yan na shawarwari da aka jera a kasa, zai taimaka wa mutane su jingina tsarin mulki saya da wani karin m nau'i na wasanni:

• Daily kullum na vegetative hali na tunawa kitse ya zama 20%. Yana da kyawawa in yi amfani da kifi mai dauke da m Omega-3 acid.
• Sunadaran suna sanya a cikin kudi na 1-1.5 g da 1 kg na jiki nauyi. A tushen furotin abinci na iya zama nama, qwai, cuku, kifi.
• Specific nauyi na gina jiki a cikin menu ya zama 30% carbs - 50% m - 20%. carbohydrate tushen zai zama porridge (hatsi, buckwheat, alkama), da kayan lambu da gari kayayyakin daga dukan alkama gari.
• A amfani da sugars (sugar, jam, da dai sauransu) Ya Kamata maye gurbin hadaddun polysaccharides, misali, sitaci, da shinkafa, da dankali.
• Kada ku zãgi abubuwa, gudãnar up metabolism: kwayoyi, bushe 'ya'yan itãcen marmari, legumes.
• 'Ya'yan itãcen marmari, ganye da kuma ƙarin micro-gina jiki da kuma abubuwa da ake bukata a kowane lokaci. Amma da manyan adadin fiber ba a kore, za a iya obalodi narkewa kamar fili.

gina tsoka

A horo shirin ga ectomorph aka sanya tsanani amma takaice. Wannan shi ne saboda ganin cewa ya ba da arfi da kuma halin iya jurewa for dogon motsa jiki. A horo shirin ga ectomorph dole hada da wani m na aerobic da cardio. Ya kamata a dogara ne a kan m asali darussan kan tsaga-tsarin. Abin da ake nufi?

Tsaga jiki kwakwalwa matukar rabo a cikin 2 ko 3 guda. Kuma a lokacin horo, wanda faruwa 2-3 sau a mako, wata rana, aiki, misali, a kan babba sashi na jiki, na biyu - a kan kasa. Idan son da aka bai wa rabo kashi uku, na farko rana yi aiki kirji da biceps, na biyu - da kafafu da kuma kafadu, a cikin na uku - da baya da kuma triceps.

Ectomorph motsa jiki ga kowane tsoka kungiyar kamata hada da dama na asali bada. Kowane tsoka kungiyar yi aiki ne kawai sau daya a mako. Yawan maimaitawar a cikin sa - 7-10 sau, da yawan hanyoyin daya tsoka ko tsoka kungiyar ne wani talakawan na 7 sau. Sauran tsakanin sets kada ta kasance kasa da minti daya. Tsakanin bada, niyya daban-daban tsokoki, da sauran ya kamata a kalla 5 da minti. Ectomorph motsa jiki tsanani ya kamata a kara domin kawai ta kara nauyi, yawan sets da reps. Amma ba ta rage da jinkiri na sauran tsakanin maimaitawar. Tsokoki ectomorphs ƙara cooldowns, don haka ya kamata ka zama m natsu tsakanin workouts. Za ka iya amfani da ƙarin kudi don mayar, kamar tausa, sauna, zuzzurfan tunani.

A horo shirin ga ectomorph yana da dama rarrabe fasali:

• na minti 45 a karkashin yanayin iyakar tsanani.
• tsarin kamata a canza kowane wata.

A lokacin rani ectomorph ne mafi alhẽri yin aiki tare da kansa nauyi, da cewa shi ne yi da tura-rubucen, ja-rubucen, motsa jiki, masu tasowa, sassauci da kuma mikewa.

Abinci kafin da kuma bayan motsa jiki

Kafin motsa jiki ya kamata ku ci porridge (kõme ba fãce da manna), 'ya'yan itace da low sugar abun ciki (kiwi, peach, pear, apple, orange) ko kayan lambu (tumatir, kabeji, wani, zucchini, barkono).

Duk wannan jinkirin carbohydrates, wanda samar da jiki da glucose na tsawon horo cewa tana goyon bayan aiki. Sha a lokacin zaman horo da ya zama minti 15. Bayan rabin sa'a bayan motsa jiki ya kamata mu bi a m abinci, da mai kyau carbohydrates da kuma sunadarai.

Ectomorph tsoka taro domin: da amfani da Additives

Kari iya ƙwarai sauƙaƙe aiwatar da kara tsoka taro da kuma rage halin kaka na cimma manufa lokaci. Da amfani sosai a wannan yanayin, multivitamins, wanda suke iya cikakken samar da jiki da muhimman abubuwan gina jiki. Mafi "abokai" ga ectomorph neman shawo ya thinness, zama Creatine, furotin-carbohydrate cakuda da kuma gina jiki yanã shã. Uku servings gainer, kara wa al'ada kullum rage cin abinci, da kuma na din-din-din aikin yi za ta taimaka wajen kwari girma na tsoka taro.

Tare da m jiki exertion karuwa yadda ya dace, da kuma ƙarfi tsoka taro zai taimaka creatine. Wannan halitta fili da hannu a samar da makamashi metabolism a cikin tsoka Kwayoyin, da barin jiki kāre matsananci lodi da sauri dawo da tsakanin sets. A liyafar enzymes taimaka jiki don aiwatar da sha da ya karu caloric ci. Yarda da su ba m, da kuma hanya. Ya kamata kuma a lura da cewa akwai sinadirai masu kari arziki a cikin enzymes. A wannan yanayin, ƙarin su yi amfani da ba a bukata.

Ectomorph da bodybuilding

Duk da muhimmi halaye ectomorphs, wannan wasa ne ba domin su haramtar. M, kuma horarru mutane za su iya cimma nasara a wani filin. Ectomorphs-Bodybuilders sun lura da cewa, a matsayin mai mulkin, kada ku bi babu rikitarwa abun da ake ci, amma embossed tura wadannan 'yan wasa ne da kishi na wani mesomorph.

Ectomorph - wani mutum da wata high quality ramammu tsoka taro da kuma dogon tsokoki, wanda shi ne quite wuya ga tsotso. Amma a karkashin shiryarwar wani m nasiha da kuma batun daidaita cin abincin nasu tare da high quality-yin amfani da carbohydrates, da furotin da kuma da dama fats iya cimma m results.