Khoom noj khoom haus thiab kev qoj ib ce kev pab cuam nyob rau hauv hnyav ectomorph

Yuav kom lawv muaj nqaij, ectomorph xav tau ib tug tshwj xeeb mus kom ze rau txoj kev kawm thiab kev noj haus. Xav paub ntau ntxiv txog lawv koj yuav nyeem qhov tsab xov xwm.

Ectomorph: noj cov zaub mov thiab ib ce muaj zog cov kev pab cuam

Yog xav tau pib yog los xyuas seb leej twg yog hu los ntawm lo lus no. Ectomorph - ib tug tshwj xeeb ntawm tib neeg cov kevcai tswj, uas yog piav los ntawm ib tug American xib fwb William Sheldon. Cias muab - nws yog cov neeg, uas yog yus muaj los ntawm ib tug tsawg theem ntawm lub dag lub zog thiab ib tug me me npaum li cas ntawm cov nqaij. Cov neeg ntawm no hom yog heev thiab nyias nyias, nrog nyias cov pob txha thiab muaj roj tsawg.

nta ectomorphs

Ectomorphy - hom cev muaj ob zoo thiab disadvantages. Nthuav dav kawm txog cov yam ntxwv ntawm nws cov qauv, koj yuav tsum tau nyob rau hauv no ib feem ntawm tsab xov xwm.

Tej zaum lub ntsiab teeb meem ectomorph - ib tug muaj teeb meem nkag mus rau hauv nqaij ntshiv. Xws li tus neeg yog ib qhov nyuaj heev kom thiaj txhim tsa leeg. Qhov no yog vim lub fact tias cov ectomorph xam qhovkev haum nyias thiab ntev nqaij fibers, uas yog heev maj mam koos.

Tab sis qhov no ectomorphs (tsis zoo li endomorphs) tsis muaj teeb meem yuav muaj lawv tej kev hnyav thiab tau embossed nrhiav. Qhov no yog vim lub fact tias cov metabolism hauv ib tug raug ectomorph tsis yog nquag liposintezu (rog cia hnab khib). Yog li ntawd nyhav dhau heev lawm ectomorph yeej tsis raug teeb meem.

optimum load

Nyob rau hauv no ib feem ntawm qhov tsab xov xwm peb yuav kawm tau li cas qhov kev pab cuam yuav tsum zoo li ectomorph workout. Tej cov tib neeg muaj tsis yog nquag nqaij nce. Yog li ntawd, kom tus txheej txheem, koj yuav tau siv ib tug tshwj xeeb system ntawm kev ua hauj lwm.

Qhov zoo tshaj ce ectomorph - zog. Raws li nws hais tias nws yog tsim nyog los cob qhia peb lub sij hawm ib lub lim tiam, ua hauj lwm los ntawm tag nrho cov nqaij pawg qho. Xws li ib tug system yuav cia ectomorph maj nkag mus rau hauv qhov hnyav thiab lub dag lub zog. Cov pom kev cob qhia ntev yog 45-60 feeb.

Lub ntsiab lub hom phiaj - mus ua hauj lwm tawm rau cov nqaij ntshiv kom ntau li ntau tau, uas nyob rau hauv lem yuav ua rau qhov kev tso tawm ntawm anabolic cov tshuaj hormones, ua tsaug rau uas yuav teem cov active mob pawg. ectomorph workout kev pab cuam nyob rau hauv lub qhov hnyav yuav tsum tau khaws cia nyob rau hauv lub hwj chim style. Hais tias yog, koj yuav tsum ua hauj lwm nrog loj (rau koj) tes taw hnyav li nyob rau hauv qhov tsis kam. Tab sis nco ntsoov hais tias qhov no yog tsim nyog los ua raws li cov neeg ncaj cov txheej txheem. Nyob rau hauv thiaj li yuav tsim nws, nws yuav siv sij hawm ib tug heev lub sij hawm ntev.

Kev kawm cov kev pab cuam rau cov txiv neej ectomorph

Peb tam sim no tig mus rau lub specifics. Raws li hais saum toj no, ib lub lim tiam (3 workout) ectomorphy yuav tsum ua hauj lwm tag nrho cov nqaij pawg. ectomorph workout kev pab cuam muaj ib tug ntau ntawm nuances. Nyob rau hauv no tsab xov xwm peb yuav saib hais tias thiab dab tsi hnub yog zoo tshaj plaws ua lub ntsiab kom pom tseeb.

Nyuam qhuav pib no lub lim tiam (tej zaum hnub Monday los yog hnub Tuesday), nws yog ib qhov zoo tshaj plaws los qhia cov coob thiab ntau kim nqaij pawg. Thiab uas ib tug yog tus biggest? Qhov ntawd yog txoj cai, ob txhais taw. Yog li ntawd, nyob rau hauv thaum pib ntawm lub lim tiam koj muaj ib tug zoo ua hauj lwm tawm no nqaij pab pawg neeg kom muab pov rau hauv cov ntshav ntau li ntau tau ntawm anabolic cov tshuaj hormones, uas cuam tshuam rau tag nrho lub cev txoj kev loj hlob.

Nyob rau hauv nruab nrab ntawm lub lim tiam (Wednesday los yog Thursday) yuav tsum rov qab mus thiab txoj kev tshawb no ntawm lub deltoid pawg. Alternate ce nrog txhua lwm yam, thiaj li tsis sib tshooj cov kev nqaij ligaments. Piv txwv li, yog tias koj cia li ua lub ce nyob rau hauv koj rov qab, ces tom ntej no txheej yuav tsum tau raws kev coj kom lub deltoid nqaij.

Zoo, nyob rau thaum xaus ntawm lub limtiam uas koj yuav tsum tau ua lub hauv siab thiab caj npab. Cov nqaij pawg neeg tsis yog li ntawd ntau npaum li cas thauj lub cev. Yog li ntawd, lawv yog siv yuav tau ib tug zoo kawg ntawm lub peb-hnub phua.

ce

Nyob rau hauv no tsab xov xwm peb mam li saib qhov zoo tshaj ce rau tus ectomorph. Yuav kom tau ib tug zoo ua hauj lwm tawm rau tag nrho cov nqaij pawg, nws yog tsim nyog los siv mas yooj yim ce. Nkawd ob leeg koom nrog ntau yam nqaij pawg, tas lub cev faib ntau anabolic cov tshuaj hormones, uas yog cov "builders" ntawm peb lub cev. Tej zaum kuj muaj yog "diluted" hauv paus kev pab los ntawm kev rho tawm ce uas tso cai rau koj kom zoo dua thiab ntau ncauj lus kom ntxaws ua hauj lwm tawm txhua leeg pab pawg neeg. Hauv qab no peb saib yuav ua li cas qhov kev pab cuam yuav tsum zoo li ectomorph workout.

Qhov zoo tshaj plaws yooj yim ce rau ob txhais ceg - nws zaum-sawv thiab tuag rub. Squat nrog ib tug Bang muaj lub quadriceps thiab lwm yam me me nqaij. Tuag caj npab (kuj hu ua traction nyob rau ncaj ob txhais ceg) yuav pab nyob rau hauv siv pob tw. Sib nrug ntawm no ob ce, koj yuav tau ntxiv ib ob peb ntawm poob lawm ntawm insulating ceg. Piv txwv li, nias ob txhais taw mus rau hauv lub simulator, hyperextension, etc.

Rau cov kev tshawb ntawm cov rov qab yog zoo meej deadlift. Qhov no delightful yooj yim ce, uas yuav ob leeg loj thiab yas cev me pab pawg. Tsis tas li ntawd, tsis muaj tsawg npaum yooj yim ce rau hauv lub rov qab - ntau tuav pull-ups. Yog hais tias koj cov leeg tseem tsis tau tso cai rau koj mus caum mus txog, koj yuav tau hloov qhov no ce nyob rau sab sauv tsev thrust mus rau lub hauv siab. Raws li rau lub delta, qhov zoo tshaj plaws ce rau lawv - thrust pas nrig rau lub puab tsaig, thiab sawv xovxwm.

Cov yooj yim ce rau lub hauv siab nqaij - lub rooj ntev zaum xovxwm. Nyob rau hauv tas li ntawd, ib ce muaj zog yuav tau ntxiv rau nws cov kev pab cuam ntawm xov dumbbells thiab xyaws. Qhov zoo tshaj plaws kev xaiv rau siv Triceps - Fabkis xovxwm. Nrog kev xav txog cov Biceps nqaij, rau lawv cov kev loj hlob yog zoo meej rau lifting barbell Biceps.

Tsis txhob hnov qab tias txhua txhua workout yuav tsum pib nrog sov-up ce. Nco ntsoov hais tias ib tug zoo sov-up ho thiaj li txoj kev pheej hmoo ntawm kev raug mob. Tsis txhob lis kev khiav hauj lwm hnyav sai li sai tau. Txwv tsis pub koj yuav ua tendons thiab ligaments. Ua ntej, koj yuav tsum tau ua ib tug ob peb sov-up le caag. Wb hais tias koj yeej yuav tau mus ua lub rooj ntev zaum xovxwm. Koj ib txwm khiav hauj lwm nyhav txog 40 kg. Ua ntej muab rau nws, ua 1-2 poob lawm uas 20 kilograms los yog tsawg dua. Nws yuav kub cov nqaij ntshiv thiab npaj lub cev rau ntxiv load.

Ua ntej kev kawm los yog tom qab nws yog pom zoo kom ua tau ib tug ob peb le caag los lub nqaij mob plab (cov xovxwm).

Program rau beginners

ectomorph workout kev pab cuam rau cov novice yuav txawv los ntawm cov kev pab cuam ntawm ib tug ntau txog tej kis las. Ua ntej ntawm tag nrho cov, Yog hais tias koj nyob nraum cia li pib, tsis nco qab txog lub rho tawm ce. Base - koj txoj kev cawm seej los ntawm Hagen. Nqa tsuas yog tus yooj yim ce (raug tshem tawm xovxwm, deadlift, squat, thaum uas tig mus tuav, rub-ups, etc.). Tsis tas li ntawd, Yog hais tias koj nyob nraum cia li pib ib ce muaj zog, nws yog tsim nyog los ua hauj lwm rau tus txheej txheem ntawm tua. Nws yog qhov zoo tshaj plaws rau xa qhov teeb meem mus rau lub tsheb loj thauj neeg, leej twg yuav qhia koj yuav ua li cas kom raug ua tag nrho cov ce.

khoom noj khoom haus

Xav txog cov kev pom kev noj haus rau cov ectomorph. Txij li thaum cov tshuaj hormones - cov no yog cov peb "builders", cov zaub mov - "cib". Hwj chim rau loj rau ectomorph yog qho tseem ceeb heev. Yog li ntawd, nyob rau hauv thiaj li yuav sai sai tau mob pawg, tshwj xeeb mloog yuav tsum tau them mus rau koj cov khoom noj.

Tus thawj tshaj plaws ua - mus faib koj noj mov 6-8 zaug ib hnub twg. Koj yuav tsum tau noj txhua txhua 3-3.5 teev thoob plaws hauv lub hnub. Hais txog 50% ntawm koj cov zaub mov yuav tsum carbohydrates, 25-30% - cov nqaijrog thiab 20-25% - cov rog.

Noj cov khoom uas cov khoom noj uas muaj ib tug uas tsis muaj glycemic Performance index. Cov no muaj xws nplej zom durum, cov nplej xim av, qos yaj ywm, oatmeal thiab lwm yam Qhov saum toj no cov khoom uas yuav luag nkaus los ntawm soostoyat qeeb (complex) carbohydrate. Lawv saturate lub cev nrog lub zog maj mam thiab los siav koj tshaib plab rau ib ntev lub sij hawm.

Nws yog qhov zoo tshaj plaws rau haus tsiaj nqaijrog, raws li lawv muaj ntau pab cuam thiab cov zoo nqis. Ib tug lossis loj tus naj npawb ntawm cov nqaijrog muaj nyob rau hauv nqaij qaib ob lub mis, qe, taum, khoom noj siv mis. Kev mloog yuav tsum tau them mus rau lub hwv. Cov khoom no, lo ntawd yog ib qho zoo heev qhov chaw ntawm cov protein, suppresses catabolic tshua. Yog li ntawd, cheese yog kiag li tsim nyog los muaj xws li nyob rau hauv koj txhua hnub khoom noj. Nws yog qhov zoo tshaj plaws los mus siv rau nws ua ntej yuav mus pw, vim hais tias nws tsis thauj lub plab, thiab yog zoo absorbed.

Zoo heev qhov chaw ntawm polyunsaturated fatty acids - fatty ntses (ntses liab, herring, mackerel, thiab lwm yam), ceev (walnuts, txiv laum huab xeeb), zaub roj. Cov khoom muaj xws li ib tug ntau ntawm "zoo" cov rog, uas muaj ib tug zoo ntxim rau cov tib neeg lub cev.

calorie khoom noj

Tsis tas li ntawd heev ib qho tseem ceeb luag hauj lwm ua si los ntawm tus nqi ntawm cov calories noj. Yog hais tias koj xav mus nce luj, nws yog tsim nyog tias cov xov tooj ntawm calorie ntau ntau noj ntau tshaj cov nyiaj siv ib hnub twg.

Kom nco ntsoov hais tias koj haus txaus calorie ntau ntau, koj muaj peev xwm ua li ntawd-hu ua "khoom noj khoom haus chaw muag mis nyuj". Nws yog tsim nyog los sau rau hauv txhua yam uas tau noj thaum lub sij hawm hnub, thiab suav tag nrho tus naj npawb ntawm cov calories.

Kawm ntau npaum li cas calorie ntau ntau yuav tsum tau noj ib hnub twg rau ib tug set ntawm qhov ceeb thawj, koj muaj peev xwm siv ib tug yooj yim mis: koj qhov ceeb thawj (nyob rau hauv kilograms) _* 30 = x + 500 kcal.

Piv txwv li, yog tias koj qhov ceeb thawj yog 70 kg, ces koj yuav tsum tau noj tsawg kawg yog 2600 calories ib hnub twg. Txawm li cas los, nws yuav tsum coj mus rau hauv tus account tus neeg yam ntxwv ntawm tus kab mob. Ib txhia ectomorphs metabolism yog zog npaum li cas, thiab nws tsis paub hais tias yuav ua li cas muaj ntau yam yuav tsum tau nrhiav cov as-ham. Yog li ntawd nws yog tau maj mam nce tus naj npawb ntawm cov calories noj, yog tias tsim nyog.

kev ua si kev noj haus

Ib txhia tsis muaj sij hawm rau lub sij hawm noj vim hais tias ntawm cov nruj ua hauj lwm lub sij hawm. Tab sis hla pluas noj thaum tselenapravlennoom teem tsis yooj yim sua ceeb thawj.

Yuav ua li cas nyob rau hauv cov ntaub ntawv no? Koj yuav tsum yuav ib tug kev ua si kev noj haus. Nws muaj xws li txhua yam uas koj xav tau rau pawg neeg. Cov kev ua si kev noj haus (Creatine, cov nqaijrog, thiab lwm yam) muaj ib tug kuas muaj pes tsawg leeg thiab li tsis tau ntau npaum li cas lub sij hawm rau kev npaj. Yog li ntawd spetsializarovannye tshuaj - qhov zoo tshaj plaws cov phooj ywg ntawm ib tug tibneeg hu tauj coob tus txiv neej.