Nutrition me hōtaka mahi i runga i ectomorph taimaha

Hei hanga uaua, me ectomorph he huarahi motuhake ki te whakangungu me te kai tōtika. Ako atu e pā ana ki a ratou e taea e koe te pānui i tēnei tuhinga.

Ectomorph: kai me te hōtaka mahi

Hei tīmata, ko te ki te feruri i roto i huaina nei ko e tenei kupu. Ectomorph - he momo motuhake o te kaupapa ture tangata, i whakaahuatia e te ahorangi American William Sheldon. Mämä noa iho - te reira iwi, āhuatanga nei i te te taumata iti o te kaha, me te nui iti o te uaua. He tino nui, me te kikokore, ki te wheua kikokore, me te ngako-iti tangata o tenei momo.

āhuatanga ectomorphs

tinana momo he e rua huapai me ngā huakore - Ectomorphy. Taipitopito ako e pā ana ki te āhuatanga o tona hanganga, ka taea koe ki roto i tenei wahi o te tuhinga.

Pea te ectomorph raruraru matua - he uaua te whiwhi uaua hiroki. He tino uaua ki te hanga ake uaua peheé iwi. Ko tenei e tika ana ki te meka i te ectomorph tūturu muka tika kikokore, me te uaua roa, e e tino āta heke.

Ko tenei ectomorphs (pērā endomorphs), kahore tetahi raruraru e taea te pupuri i to ratou taimaha noa me kua paipera āhua. Ko e tika ana ki te meka i kore he e pängia ana ki te liposintezu (whakaeminga ngako) te pākia o te ectomorph angamaheni tenei. Na reira e kore tino ectomorph taumaha mōrearea.

kawenga tino arotau

I roto i tenei wahi o te tuhinga ka ako matou pehea e titiro i te hōtaka rite ectomorph tūmomo. e kore taua iwi e pängia ana ki te uaua taonga. Na reira, ki te tere ake te tukanga, e hiahia ana koe ki te whakamahi i te pūnaha motuhake o te mahi.

Ko te ectomorph hōtaka mahi whai hua tino - poroa. E ai ki a ia te mea e tika ana ki te te whakangungu toru nga wa i te wiki, e mahi ana i roto i ngā rōpū uaua katoa tētahi. e tukua te pūnaha taua ectomorph āta whiwhi taimaha, me te kaha. Ko te roanga whakangungu tino pai ko te 45-60 meneti.

Ko te whāinga matua - ki te mahi i roto i nga uaua nui taea, i roto i te tahuri ka arahi ki te tuku o hormones anabolic, whakawhetai ki ka whakaturia nei e te papatipu uaua hohe. kia mau tonu hōtaka tūmomo ectomorph i runga i te taimaha i roto i te kāhua mana. E ko, whai koe ki te mahi ki nui (āta hoki koutou) pauna i roto i te kore. Engari kia mahara e te mea e tika ana tenei ki te ū ki te tikanga arero. I roto i te tikanga ki te whakawhanake i te reira, ka tangohia e te reira rawa he wa roa.

hōtaka whakangungu mō te ectomorph toa

Tatou i teie nei tahuri ki te pau. Ka rite ki whakahuatia i runga ake, kia mahi kotahi wiki (3 tūmomo) ectomorphy rōpū uaua katoa. kua he rota o onäianei hōtaka tūmomo ectomorph. I roto i tēnei tuhinga ka titiro tatou i taua me aha e pai ra ki te mahi i te arotahi matua.

I mua i tēnei wiki (pea Rāhina Rātū ranei), he reira pai ki te whakangungu i te rōpū uaua nui me tino utu. A i tetahi ko te nui? Ko te tika, waewae. Na reira, i roto i te timatanga o te wiki whai koe i te mahi pai i roto i tenei rōpū uaua ki te maka i te toto nui taea o hormones anabolic, e pā te whanaketanga tinana katoa.

I roto i te waenganui o te wiki (Raapa Rāpare ranei) kia haere hoki, me te ako o te rōpū pakihiwi. mahi kē ki ia atu, kia rite ki te kore ki te panamaha te uaua tuhonohono motuhake. Hei tauira, ki te koutou mahi tika i te mahi i runga i tou hoki, na kia whakahaua te huinga i muri ki te ua pakihiwi.

Well, i te mutunga o te wiki e hiahia ana koe ki te mahi i uma me ringa. e kore e te uta pera nui enei rōpū uaua te tinana. Na reira, kei te kutētē ratou e waiho he mutunga nui o te afa e toru-ra.

mahi

I roto i tenei tuhinga ka titiro tatou ki te mahi whai hua tino mo te ectomorph. Ki te tiki i te mahi pai i roto i nga rōpū katoa uaua, he mea e tika ana ki te whakamahi i mahi te nuinga taketake. whai wāhi rātou i rua ngā rōpū uaua maha, tuku i te tinana ki te tohatoha hormones atu anabolic, e ko te "kaihanga" o to tatou tinana. I te tahi taime i reira he "diluted" pūtake ki te awhina o mahi taratahi e tukua koutou ki te pai, me te ake āmiki mahi i roto i ia rōpū uaua. Kei raro titiro tatou i pehea e titiro i te hōtaka rite ectomorph tūmomo.

Ko te pai mahi taketake mo te waewae - reira squats me kume mate. Ãpoko ki te bang whanake te whā me ētahi atu uaua iti. takakau mate (hoki e mohiotia ana ko te pamu i runga i te waewae tika tonu) tauturu i roto i papa köurarangi. I tua atu i enei mahi e rua, ka taea e koe te tāpiri i o huinga o te tuuraa i te avae i te tokorua. Hei tauira, pēhia waewae ki te simulator, hyperextension, me ētahi atu

Hoki te ako o te hoki, ko te deadlift tino. Tenei mahi taketake ahuareka, e whai wāhi e rua ngā rōpū uaua rahi, me te iti. Hoki, kahore mahi taketake iti pai mo te hoki - ringa whānui kume-ups. Ki te kahore e ano tukua koutou uaua ki a koe te hopu ake, ka taea e koe te whakakapi tenei mahi i runga i te aki wae o runga ki te pouaka. Ko te raorao, nga mahi pai mo ratou - aki tokotoko ki te kauae, me te pēhi i tu.

Ko te mahi taketake mō te uaua pouaka - te press pae. I tua atu, ka taea e mahi tāpiri ki tona hōtaka o dumbbells waea me rumaki. Ko te kōwhiringa pai mō te kutētē tengi - press French. Ki te whakaaro ki te uaua uarua, hoki ratou whanaketanga he tino mō te ara uarua tāuhu.

Kaua e wareware kia tīmata nga tūmomo ki mahi mahana-ake. Kia mahara e te pai mahana-ake tino whakaiti te mōrea o te whara. Kaua rawa e hapai i taimaha mahi tonu. Kore te aituä koe hoko tendons me tuhonohono. Tuatahi, e hiahia ana koe ki te mahi i o huarahi mahana-ake te tokorua. Kia mea a e haere koe ki te mahi i te press pae. Tō mahi noa e ata e pā ana ki 40 kg. I mua tango ki runga ki taua mea, te mahi 1-2 huinga kotahi 20 manokaramu iti iho ranei. Ka whakamahana te reira i ake nga uaua, me te faaineine i te tinana mo te kawenga atu.

I mua i te whakangungu i muri ranei e tūtohu ana ki te mahi i o huarahi he rua, ki te uaua puku (te press).

Hōtaka mō te tīmata

hōtaka tūmomo ectomorph mo te tauhou ki te kia rerekē i te hōtaka o te kaipara atu mātanga. Tuatahi o te katoa, ki te e tika koe tīmata, wareware e pā ana ki te mahi taratahi. Base - tou whakaoranga i Hagen. E mauria i te mahi taketake anake (pae press, deadlift, ãpoko, tutaki whakarara, wahia-ups, etc.). Hoki, ki te e tika koe tīmata ki te faaohipa, he mea e tika ana ki te mahi i runga i te tikanga o te mahi. He pai ki te kōrero i te mea ki te kaiako, ko wai e whakaakona koutou e founga ki te mahi tika i te mahi katoa.

kai

A feruri i te kai tōtika tino pai mo te ectomorph. Mai hormones - ko to tatou "kaihanga", te kai enei - "pereki". Ko te tino nui Power ki te papatipu mō ectomorph. Na reira, i roto i te tikanga ki te riro hohoro uaua papatipu, kia kia utua tokanga makehe ki tou kai.

Ko te mea tuatahi ki te mahi - ki te wehe koutou kai 6-8 wa ia ra. kia kai koe i nga 3-3.5 haora puta noa i te ra. Mō 50% o koutou kai kia warowaihā, 25-30% - pūmua, me te 20-25% - ngako.

Kai kai e whai he taupū glycemic iti. Ko ētahi o ēnei rimurapa durum, te raihi parāone, rīwai, oatmeal etc. E tata katoa nga hua i runga i soostoyat puhoi warowaihā (matatini). faaо ia ratou te tinana ki te pūngao āta, ka makona koutou te kai mo te wa roa.

He pai ki te pau pūmua kararehe, kia rite ki ratou ngā atu ngā matūkai me te pai digested. He maha nui o pūmua i roto i u heihei, hua, he pini, hua miraka. kia utua ngā whakarongo ki te pata. Tenei hua, haunga e ko he puna pai o te pūmua, Kōpeke tauhohe catabolic. Na reira, ko te tino tika te tīhi ki te whakauru i roto i to koutou kai ra. He pai ki te whakamahi i te reira i mua i te haere ki te moenga, no te mea e kore e te uta i te reira i te kopu, a te pai whenumi.

puna pai o waikawa ngakongako hamanga - ika fatty (hāmana, hopu, tawatawa, me ētahi atu), nati (wōnati, pīnati), te hinu huawhenua. Ēnei hua ngā te rota o ngako "pai", e whai he pānga pai i runga i te tinana tangata.

kai pūngoi

Ano tūranga rawa nui takaro e te nui o Calories pau. Ki te hiahia koe ki te riro taimaha, he mea e tika ana e nui te maha o Calories pau te nui pau ia ra.

Ki te hanga tino e pau koutou Calories nui, ka taea e te hanga e koe na reira-ka karanga "rātaka kai". He mea tika ki te tuhituhi ki raro nga mea katoa e i kai i roto i te ra, a ka tatau i te katoa maha o Calories.

Ako te tini o Calories kia pau ia ra mo te huinga o te taimaha, ka taea e koe te whakamahi i te tātai ohie: to koutou taimaha (i roto i kirokaramu) _* 30 = x + 500 kcal.

Hei tauira, ki te ko koutou taimaha 70 kg, ka kia kai koe i te iti rawa 2600 Calories te ra. Heoi, kia tango i te reira ki pūkete nga āhuatanga takitahi o te rauropi. Ko nui kaha ētahi pākia ectomorphs, a ko reira unknown e hia ka riro ngā matūkai. Na reira ko te reira taea ki te whakapiki ake i āta te maha o Calories pau, ki te tika.

kai tōtika hākinakina

e kore e ētahi whai wa ki te wa ki te kai no te mea o te hōtaka tino mahi. Otira tīpoka kai ka tselenapravlennoom whakaturia taimaha taea.

Aha ki te mahi i roto i tenei take? Me hoko koe i te kai tōtika hākinakina. Kei roto te reira mea katoa e hiahia ana koe mo te kimi papatipu. Sports kai tōtika (Creatine, pūmua, etc) he hanganga taurite, me te kupu e kore te wa nui mō te faaineineraa e rapua e. Na reira spetsializarovannye tāpiringa - te hoa pai o te tangata pukumahi.