Me pēhea te ki te riro ectomorph taimaha? Whakangungu me te hōtaka kai tōtika mo te huinga o te uaua papatipu

iwi katoa - takitahi. Kotahi rawa tere, me te ngāwari ki te riro uaua papatipu, hoki ētahi atu riro te reira i te raruraru tūturu. A maha neke atu i te kore "e rere ana" ki te ora i te reira ectomorphs. Heoi, e kore katoa e kino. mea Tohunga e kia riro pai ectomorphs uaua papatipu. Ko hoki tenei te mea e tika ana ki te piri ki te kai tōtika tika, me te hōtaka whakangungu. Na, kia kite a e founga ki te riro taimaha ectomorph. He aha tūtohutanga kia aru?

Āhuatanga o te hanganga o te ectomorph tinana

He aha te momo o te iwi no ki tenei kāwai? Ectomorph - he tangata angiangi ki te wheua kuiti ki te nui iti o te ngako. Ētahi atu āhuatanga motuhake o tenei momo ngā: waewae kuiti, ringa, pokohiwi me waewae roa. uaua Ectomorphy he roa muka kikokore

Ko te tinana o taua iwi, ko te pākia rawa nohopuku. Ko te pākia nohopuku ārai te hanganga o te ngako subcutaneous. Ki te kore e te tangata taua riro te mahi noa, te maha i te taikaha o Calories riro he toreretanga ki reira rite mahana. Na ko te wāhi matua mō te whiwhi taimaha tenei.

Ko te reira i te "tangata kikokore" i te haafifi i ki te whakaemi papatipu hiroki. A, no te kore te tenei ngako i hanga. Ko Ko te aha te mea tino uaua te ectomorph ki te riro anō toka. I muri i te katoa, ia kore e whakaritea ake i ngako tinana. Heoi, i te wa ano ko te reira te tino uaua ki te kimi me te uaua papatipu.

Kua ako pūtaiao i te āhuatanga o taua iwi. Tenei tukua ki a ratou mahino aha he uaua te ectomorph ki te riro uaua papatipu. Huri i te reira i roto i taua tukanga te tinana "hudyshek" te kaha auau noa i whakangungu kino rawa pūmua (pūmua). Ara, tenei hurihanga ko te pūtake o te tupu uaua kiko.

whakangungu āhuatanga

Me pēhea te ki te riro ectomorph taimaha? I para tuatahi, kia titiro tenei he mahi taea. Otiia e kore e he pera katoa. kia riro well Ectomorph te uaua papatipu. Ko hoki tenei te mea e tika ana ki te piri tino ki ngā hōtaka hangaia mō te iwi ki te Force hiroki.

Na, ki te mea he hiahia i roto i te āhua o ki te riro ectomorph taimaha koe, ka tirohia i roto i enei tūtohutanga o ngā tohunga:

1. Ko te roanga o te whakangungu. kia muri wātū e pā ana ki 1-1.5 haora. Muscle kiko ectomorph kore e rerekē te manawanui. Ka whakarite whakangungu wā-roa mate taimaha.
2. Tau o haapiiraa ia wiki. Tei te reira i katoa i runga i te āhua o to koutou mahi. Iwi nei i roto i to ratou oraraa ia rā e kore e ite i kohakoha tinana, e tūtohu ana ki te haere ki te ruma 4-5 wā i te wiki. Ki te kahore he mahi pakeke nui 3 akomanga.
3. Ka taea e tetahi rōpū uaua te mahi i roto i 1 te wā i te wiki ki muri. kia mohio koe e hiahia ana koe he rota o te wā ki te whakahoki i te kopa ectomorph.
4. Kei te kore tūtohu ana neke atu i te 3-4 huarahi. iwi kikokore e mahi i te maha nui o huarahi, fehangahangai ki te parariraa o te muka uaua.
5. E taunaki ana te reira 8-10 aua hoki nui ki ngā rōpū uaua iti - 6-8. Ko tetahi tikanga nui e Me kitea ectomorph tenei. Ko te okotahi Ko nga uaua o te Taparara me te peke o raro, e hiahia atu aua.
6. Me kia 1-2.5 meneti okiokinga i waenganui i huinga, i ētahi wā e taea e te reira atu. He mea nui e kore e ki te hohoro. Me whai i te tinana te wā ki te ora i waenganui i huinga.

Ko te kupu, kia hāngai te hōtaka whakangungu mō te uaua kimi ectomorph i poto, mahi malopovtornyh. A i waenganui i nga huarahi e hiahiatia ana i te okiokinga pai.

Ko te hōtaka whakangungu

aronga tōtika o te pūngao - ko te wāhi matua i roto i te whakangungu ectomorph tenei. He tūmomo raro kawenga kaha kia muri kaua e neke atu i te 45-60 meneti.

hanga te hōtaka whakangungu mō te huinga o te uaua papatipu te ake o 3 toronga mai i ia wiki. Ia ra he ona ake matatini, e whakarato ana mahi taketake:

• press pae;
• squats;
• deadlift.

Ko reira tīmata enei mahi i te tangata kikokore hypertrophy, haere tahi nei i nui haere production o hormones i te tinana, faufaa mō te whiwhi uaua hiroki.

hōtaka whakangungu Tauira

Ko te ra tuatahi. E tutaki ki te mahi i roto i uarua me te pouaka:

• press pae - 4 huinga o 8 aua;
• fakamālohii te koki (raro, runga) - 4 ki te 10;
• te ara o nga uarua - 4 ki te 12.

rua o nga ra. Whakatupuria a koutou waewae e whai ake nei mahi:

• squats - 5 ki te 8;
• te putanga mai ki te kakahu - 3 ki te 20;
• te pamu Romanian - 4 ki te 12.

toru o nga ra. tengi Ako me te hoki i roto i te whakamahi i:

• deadlifting - 4 ki te 12;
• benching ringa kuiti - 4 ki te 12;
• whānui ringa kume-ups - 4 huinga, me te tapiti faahou i te mahi ki te mōrahi.

te wha o nga ra. He tūmomo marama i runga i nga waewae me pokohiwi whakaputaina e te tikanga o taua mahi:

• Army benching - 4 ki te 12;
• waewae benching - 4 ki te 15;
• te aki tokotoko ki te kauwae - 3 ki te 12.

Ka rite ki a koutou e taea te kite, ko reira hōtaka tino ohie o te uaua kimi mō te tangata. Ko te mea matua - mahara kia ngā nga ra mahi taketake. He mea nui ki te ngā mahi ki 3 whawhai tika pa ratou o te whakahaere i mahi.

Taku mahi rā

iwi kikokore tukua ki te whakapiki ake i uaua papatipu, e hiahia ana koe ki te tango i te tiaki o rawaka okiokinga. E ratou ki te moe i te po. i tohutohu ratou ki te okioki hoki i te iti rawa 8-10 haora.

timata uaua ki kaha kore tupu i roto i mahi, me te i roto i te ora. Ko te aha whakarato ratou te roanga mōrahi o noho. I tua atu, mahara ki te whakangungu rōpū uaua, e kore i te wā ki te ora i te kawenga o mua, e kore e taea.

Basics kai

O te akoranga, Me huringa ki te pa ki a koutou kai.

Meals mō te ectomorph huinga taimaha hāngai te i runga i te ture e whai ake nei:

1. kia waiho tō kai nui-pūngoi. mea me'akai e kia pau te ra neke atu i 2,500 Calories.
2. Kia tino ki te kai i te hautanga. Ka taea e kai e koe te kai i 6 ki te 12 ngā wā i roto i te ra.
3. Ectomorph tino whai hua warowaihā matatini me pūmua kararehe. E hiahia ratou ki te hanga i tō kai. Me'akai tūtohu kai enei warowaihā: rimurapa, pata. whakaaro te pūmua kararehe pai te poaka, hua, heihei, tīhi, te waiu, miraka pē.
4. i muri tonu tūtohutia te mahi kei te ki te tautoko i to koutou tinana ki te huinga o te pūmua nohopuku me te warowaihā ohie. Ectomorph, mahi ruha, maitai kapi pūngao mā te whakamahi i waikuruwhatu pūmua me te panana.
5. Ka taea te whakaritea te kai tonu i muri i 1-1,5 haora i muri i mahi. I roto i tenei take, kei te tino whakawhänui i te kai. pūmua Manakohia kararehe, warowaihā matatini, huawhenua.

tahua tauira

Ectomorph taea te whakaritea te tinana ki te kohua nui, e na roto i te viivii ore o te maha o Calories tahuna rave rahi. Ko te aha kia reira maka tonu "wahie" - warowaihā matatini me te, o te akoranga, squirrels.

kia Diet e whai ake:

parakuihi Tuatahi (i te wa taka reira ki 6.30):

• tawerewere oat - 100 g;
• te waiu hou - 250 ml;
• hinu oriwa - 1 tīpune;..
• etahi karepe - '60

Tina (kua whakaritea i te reira i 9:30 am)

• uma heihei - 150 g;
• Buckwheat - 100 g;
• hinu oriwa - 1 tbsp. l.

(Me makona kaiao mua ki te whakangungu, e pā ana ki 13-14 haora) Tina:

• Rimurapa - 100 g;
• he wahi o te poaka, mīti kāwhe uma heihei ranei - 150 g

Paramanawa (puta reira hoki 1-1.5 haora i mua i te tīmatanga o ngā akomanga):

• Taro - o mongamonga i te tokorua;
• Honey - 2 tbsp. l.;
• tīhi pahī - 150 g

paramanawa Tuarua (te whakaritea reira i muri i te īngoa):

• uma heihei - 100 g;
• Tetahi totokore (hei tauira, raihi) - 70 g

(Tūtohutia i mua i te haere ki te moenga te ki te kai i te kai i 21.00) Dinner:

• Milk - 500 g;
• muesli - 100 g

Ki te ko koe tino āwangawanga e pā ana ki te pehea, ki te riro ectomorph taimaha, mahara te ture matua i roto i te kai. Ko wai e hiahia ana ki te hanga uaua e kore e haere hiakai. I roto i kahore kaupapa e kore e waiho i raro ki tou tinana taua fakamamahi'i. Ki te tau'a ore tatou i tenei kupu, titau te tinana te pūngao mō ratou oranga, timata ki te tahu uaua kiko, riro ki te uaua nui.

Na kia mohio ki te pupuri i te pae o te tiakarete, āperekoti, aporo nati ranei, ki te taea ki te makona koutou te kai tonu.

Āhuatanga o te taiohi whakangungu

Kei te whakaaro tokomaha ngā tamariki i roto i te pūhuruhurutanga o e pā ana ki hākinakina. feinga ratou ki te hanga i tō ahua he manawa, ki te papu ake uaua. Heoi, kia mōhio e kore kawenga pokanoa e kawea te pānga e hiahiatia ana. I te anga ke, ka taea e tino ratou kino, te whakarato raruraru ki te tuarā, me ētahi wā kite.

Na reira he mea tino nui ki te kōrero ki te mātanga, me pehea ki te riro taimaha ectomorph taiohi.

I roto i te whānui, he reira taea ki te piri ki enei aratohu:

1. Ki te 14 nga tau ka taea e koe te tīmata ki te mahi i nga mahi: kume-ups, nekeneke te press, pana-ups. whakarato rātou i uaua vyrisovyvanie.
2. Fie he tika, āta whärite kai. Ngā nui i roto i te kai o te pūmua o rua huawhenua me te takenga kararehe.

mutunga

I roto i te haapa'oraa i ki te kupu tohutohu whakaahuatia ana i runga, ka taea e te tangata angiangi nui ratou papatipu uaua. Ko te "tipu" Ko e kore noa te ectomorph taimaha. Ki te faarahi uaua papatipu te whakawhirinaki i roto ano, e whakatika te huru. A, ka rite ki te hua, tino whakapai ake mea i mahi, i te kura, me te ara i roto i to ratou oraraa whaiaro.