Yuav ua li cas mus nce hnyav ectomorph? Kev cob qhia thiab kev noj haus pab cuam rau ib tug set ntawm nqaij loj

Tag nrho cov neeg - ib tug neeg. Ib tug heev ceev thiab yooj yim mus nce nqaij loj, rau lwm tus neeg nws ua ib tug teeb meem tiag tiag. Thiab ntau zaus tshaj tsis "rushing" rau rov qab tau nws ectomorphs. Txawm li cas los, tsis yog txhua txhua uas phem. Kws txawj hais tias ectomorphs tej zaum yuav zoo tau mob pawg. Tab sis rau no nws yog tsim nyog los ua raws li cov khoom noj kom thiab kev kawm cov kev pab cuam. Yog li ntawd, cia peb kawm saib ua li cas mus nce hnyav ectomorph. Yuav ua li cas tswv yim pom zoo yuav tsum tau ua raws li?

Nta ntawm cov qauv ntawm lub cev ectomorph

Yuav ua li cas hom ntawm cov neeg mus rau qhov no qeb? Ectomorph - ib tug nyias txiv neej nrog nqaim pob txha nrog ib tug tsawg heev npaum li cas ntawm cov rog. Lwm yam txawv nta ntawm no hom muaj xws li: nqaim taw, ob txhais tes, xub pwg nyom thiab ntev nqua. Ectomorphy nqaij muaj nyias ntev fibers

Lub cev ntawm cov neeg zoo li yog heev ceev ceev metabolism. Nws yog ib tug ceev ceev metabolism tiv thaiv lub tsim ntawm subcutaneous rog. Yog hais tias xws li ib tug neeg tsis tau txais ib qho kev siv zog, qhov tshaj xov tooj ntawm calorie ntau ntau absorbed nws dissipated li thaum tshav kub kub. Thiab qhov no yog qhov tseem ceeb taw tes rau nkag mus rau hauv ceeb thawj.

Nws yog ib lub "nyias cov neeg" muaj ib tug ib txwm mus noog ntshiv loj. Thaum zoo li no muaj roj yuav tsis ua. Uas yog vim li cas lub ectomorph yog heev yooj yim mus nce ntxiv kilos. Tom qab tag nrho, nws suab tsis nce lub cev muaj roj. Txawm li cas los, nyob rau tib lub sij hawm nws yog heev yooj yim mus nrhiav thiab mob loj.

Zaum tau kawm cov feature ntawm cov neeg zoo li. Qhov no tso cai rau lawv kom to taub yog vim li cas lub ectomorph yog ib qhov nyuaj rau tau mob pawg. Nws hloov tawm hais tias lub cev "hudyshek" tsis tu ncua lub zog txawm nyob rau hauv heev phem kev kawm dab nqaijrog (cov nqaijrog). Namely, qhov no transformation yog lub hauv paus ntawm tej nqaij txoj kev loj hlob.

nta kev kawm

Yuav ua li cas mus nce hnyav ectomorph? Thaum xub thawj siab ib muag, qhov no tej zaum yuav zoo li ib tug tsis yooj yim sua ua hauj lwm. Tiam sis tag nrho yog tsis yog li ntawd. Ectomorph tej zaum yuav zoo tau mob pawg. Tab sis rau no nws yog tsim nyog los ua raws nruj me ntsis rau cov kev pab cuam tsim los rau cov neeg uas muaj ib tug ntshiv physique.

Yog li ntawd, yog hais tias koj xav nyob rau hauv yuav ua li cas tau hnyav ectomorph, ces mus saib cov tswv yim pom zoo ntawm cov kws tshwj xeeb:

1. Lub duration ntawm lub kev kawm. Kev sib kho yuav tsum kav txog 1-1.5 teev. Nqaij cov ntaub so ntswg ectomorph tsis txawv endurance. Long-term kev cob qhia yuav xyuas kom meej poob phaus.
2. Tej zaj lus rau ib lub lim tiam. Nws nyob nkaus rau qhov xwm ntawm koj lub lag luam. Cov neeg uas nyob rau hauv lawv lub neej txhua hnub tsis muaj lub cev puas rau siab, nws yog pom zoo kom mus saib rau hauv chav tsev 4-5 lub sij hawm ib lub lim tiam. Yog hais tias muaj txaus zog ua hauj lwm 3 chav kawm.
3. Ib leeg pab pawg neeg yuav ua hauj lwm tawm 1 lub sij hawm ib lub lim tiam dhau los. Koj yuav tsum paub hais tias koj xav tau ib tug ntau lub sij hawm mus muab lub ectomorph ntaub so ntswg.
4. Nws yog pom zoo tsis ntau tshaj li 3-4 le caag. Ntshiv neeg uas xyaum ib tug loj tus naj npawb ntawm le caag, kev nyuaj siab nrog lub cev qhuav dej ntawm cov nqaij fibers.
5. Nws xav 8-10 hom repetitions rau loj me me nqaij pawg - 6-8. Qhov no yog lwm tseem ceeb txoj cai hais tias yuav tsum muaj cai ectomorph. Cov kev zam yog rau cov nqaij ntshiv ntawm lub Trapezoid thiab lub qis ceg, uas yuav tsum tau ntau repetitions.
6. yuav tsum 1-2.5 feeb so ntawm poob lawm, tej zaum nws yuav ua tau ntau tshaj. Nws yog ib qho tseem ceeb tsis mus tsuag tsuag. Lub cev yuav tsum muaj lub sij hawm rov qab ntawm poob lawm.

Yog li, cov kev cob qhia kev pab cuam rau cov ectomorph nqaij recruitment yuav tsum tau raws li nyob rau hauv luv luv, malopovtornyh ce. Thiab ntawm cov le caag yuav tsum tau ib tug zoo so.

Txoj kev kawm pab cuam

Pib targeting ntawm lub zog - qhov no yog qhov tseem ceeb taw tes rau hauv lub ectomorph kev kawm. Ib tug workout nyob rau hauv khaus load yuav tsum kav tsis muaj ntau tshaj li 45-60 feeb.

Cov kev kawm pab rau ib tug set ntawm nqaij loj yog ua los ntawm 3 mus ntsib ib lub lim tiam. Txhua hnub nws muaj nws tus kheej txoj, uas muab yooj yim ce:

• lub rooj ntev zaum xovxwm;
• zaum-sawv;
• deadlift.

Nws yog ib cov ce pib ntawm nyias tus txiv neej hypertrophy, uas yog nrog los ntawm muaj zog zus tau tej cov tshuaj hormones rau hauv lub cev, qhov tseem ceeb rau nkag mus rau hauv nqaij ntshiv.

Piv txwv li kev kawm kev pab cuam

Thawj hnub. Mus ua hauj lwm tawm Biceps thiab lub hauv siab uas tau ntsib:

• lub rooj ntev zaum xovxwm - 4 poob lawm ntawm 8 repetitions;
• presses lub kaum sab xis (sab, sab sauv) - 4 mus rau 10;
• tus sawv ntawm lub Biceps - 4 mus rau 12.

Qhov thib ob hnub. Tsheb nqaj hlau ob txhais ceg nram qab no ce:

• zaum-sawv - 5 mus txog 8;
• nce mus rau hnav - 3 mus rau 20;
• Romanian traction - 4 mus rau 12.

Qhov thib peb hnub. Txoj kev tshawb no Triceps thiab rov qab nyob rau hauv kev siv:

• deadlifting - 4 mus rau 12;
• benching nqaim tuav - 4 mus rau 12;
• dav tuav pull-ups - 4 poob lawm thiab Rov qab ib ce rau lub siab tshaj plaws.

Qhov thib plaub hnub. Ib lub teeb workout rau ob txhais ceg thiab lub xub pwg nyom ua los ntawm txoj kev xws ce:

• Cov tub rog benching - 4 mus rau 12;
• taw benching - 4 mus rau 15;
• lub thrust pas nrig rau lub puab tsaig - 3 mus rau 12.

Raws li koj tau pom, nws yog yooj yim heev cov kev pab cuam ntawm nqaij recruitment rau cov txiv neej. Qhov loj tshaj plaws - nco ntsoov hais tias txhua txhua hnub yuav tsum muaj xws li yooj yim ce. Nws yog ib qho tseem ceeb mus ua ke ce muaj zog uas 3 khau raj tas xeeb lawv ntawm yooj yim ua hauj lwm.

Kuv niaj hnub niaj hnub

Ntshiv neeg cog lus yuav ua tau kom mob pawg, koj yuav tau saib xyuas txaus so. Lawv muaj mus pw tsaug zog thaum hmo ntuj. Lawv qhia mus so rau ntawm tsawg kawg yog 8-10 hom sij hawm.

Nqaij pib los mus loj hlob tsis thaum lub sij hawm ib ce muaj zog thiab lub sij hawm rov qab. Uas yog vim li cas lawv muab lub siab tshaj plaws ntev nyob twj ywm. Nyob rau hauv tas li ntawd, nco ntsoov qhia nqaij pawg, tsis muaj sij hawm los rov qab los ntawm lub yav dhau los load, nws yog tsis yooj yim sua.

khoom noj khoom haus Tsim

Ntawm cov hoob kawm, kev hloov xav tau rau kov thiab koj cov zaub mov.

Noj mov rau ectomorph hnyav txheej yog raws li nyob rau hauv cov nram no cov kev cai:

1. Koj noj cov zaub mov yuav tsum tau high-calorie. Nutritionists hais tias ib hnub twg yuav tsum tau noj ntau tshaj 2,500 calorie ntau ntau.
2. Nco ntsoov noj ib fractional. Koj muaj peev xwm noj cov zaub mov los ntawm 6 mus rau 12 lub sij hawm thaum lub sij hawm ib hnub.
3. Ectomorph heev pab tau complex carbohydrates thiab tsiaj proteins. Tias lawv yuav tsum tau tsim koj noj. Nutritionists kom siv cov carbohydrates: pasta, cereals. Qhov zoo tshaj plaws tsiaj protein yog suav tias yog nqaij npuas, qe, nqaij qaib, tsev cheese, mis nyuj, yogurt.
4. Tam sim ntawd tom qab lub txoj hauj lwm yog pom zoo los pab txhawb koj lub cev nrog ib tug ua ke ntawm ceev ceev cov nqaijrog thiab yooj yim carbohydrates. Ectomorph, sab sab ce, txig replenish lub zog los ntawm kev siv whey protein thiab txiv tsawb.
5. Ib tug tag nrho noj mov yuav tsum npaj tom qab 1-1,5 teev tom qab qoj ib ce. Nyob rau hauv cov ntaub ntawv no, kev noj haus yog expanding ho. Pom zoo tsiaj protein, complex carbohydrates, zaub.

qauv ntawv qhia zaub mov

Ectomorph lub cev yuav muab piv rau ib tug loj heev cauldron, uas los ntawm virtue ntawm tus xov tooj ntawm calorie ntau ntau kub tuag countless. Uas yog vim li cas nws yuav tsum yeej ib txwm muab pov "roj" - complex carbohydrates thiab, ntawm chav kawm, squirrels.

Noj cov zaub mov yuav tsum yog raws li nram no:

Thawj noj tshais (thaum lub sij hawm nws ntog rau 6.30):

• oat plaub ya ri - 100 g;
• tshiab mis nyuj - 250 ml;
• Txiv roj roj - 1 tsp.;.
• ib co raisins - '60

Noj su (nws yog teem rau 9:30 am)

• nqaij qaib mis - 150 g;
• buckwheat - 100 g;
• txiv roj roj - 1 tbsp. l.

Noj su (kab yuav tsum los siav ua ntej kev kawm, hais txog 13-14 teev):

• Nplej zom - 100 g;
• ib daim ntawm nqaij npuas, nqaij menyuam nyuj los sis nqaij qaib mis - 150 g

Khoom txom ncauj (nws tshwm sim rau 1-1.5 xuab moos ua ntej pib cov chav kawm ntawv):

• Mov ci - ib tug ob peb daim;
• Honey - 2 tbsp. l.;
• tsev cheese - 150 g

Ob txhais txom ncauj (nws yog npaj tom qab ib tug workout):

• nqaij qaib mis - 100 g;
• Tej cereal (xws li, mov) - 70 g

Noj hmo (ua ntej yuav mus pw yog pom zoo kom noj cov khoom noj khoom haus nyob rau ntawm lub 21.00):

• Mis - 500 g;
• muesli - 100 g

Yog hais tias koj yog tiag tiag muaj kev txhawj xeeb txog yuav ua li cas tau hnyav ectomorph, nco ntsoov lub ntsiab cai nyob rau hauv cov khoom noj. Leej twg xav lawv muaj nqaij yuav tsum tsis txhob mus tshaib plab. Nyob rau hauv tsis muaj kev tshwm sim yuav tsum tsis txhob raug rau tej tsim txom koj lub cev. Yog hais tias peb tsis quav ntsej txog qhov no kev pom zoo, lub cev yuav tsum tau muaj zog rau lawv livelihoods, pib mus hlawv tej nqaij, mas yuav kis tau nrog zoo nyuaj.

Yog li ntawd nco ntsoov kom ib tug bar ntawm chocolate, apricots, apples los yog ceev, mus yeej ib txwm yuav tsum tau kom los siav koj tshaib plab.

Nta ntawm kev kawm hluas

Ntau tus me nyuam thaum lub sij hawm tiav nkauj tiav nraug tab tom xav txog kev ua si. Lawv siv zog los mus ua kom koj daim duab ib nyem, mus tso tau cov leeg. Txawm li cas los, yuav tsum paub hais tias kev load yuav tsis coj lub Desired nyhuv. On qhov tsis tooj, lawv muaj peev xwm tiag ua mob, muab cov teeb meem nrog rau cov txha nqaj qaum, thiab tej zaum kuj tsis pom kev.

Yog li ntawd nws yog ib qho tseem ceeb mus tham nrog ib tug kws, yuav ua li cas tau hnyav ectomorph tub ntxhais hluas.

Nyob rau hauv kev, nws tseem tau mus ua raws li cov txheej txheem:

1. Nrog 14 xyoo koj yuav pib mus ua lub ce: pull-ups, co ntxias lis cov xovxwm, nias-ups. Lawv muab vyrisovyvanie leeg.
2. Yuavtsum tau kawm uantej yog lawm, ua tib zoo noj zaub mov. Tshwj xeeb yog ib qho tseem ceeb nyob rau hauv kev noj haus ntawm cov nqaijrog ntawm ob zaub thiab tsiaj keeb kwm.

xaus

Nyob rau hauv keeping nrog cov tswv yim pom zoo piav saum toj no, ib tug nyias tus neeg muaj peev xwm heev kom lawv mob pawg. Lub "loj hlob" tsis yog tsuas yog tus luj ectomorph. Nrog nqaij loj tsub kom tus cog qoob loo nyob rau hauv nws tus kheej, lub mus ob peb vas ntawm lub nce. Thiab raws li ib tug tshwm sim, ho zoo yam ua hauj lwm, hauv tsev kawm ntawv thiab txawm nyob rau hauv lawv lub neej.