Ectomorph - ib txoj kev kawm qhov kev pab cuam rau ... ectomorph

Nws yog ib qho nyuaj mus hais lus cam nrog lub fact tias peb yog tag nrho cov neeg sib txawv. Qhov no siv tsis tau tsuas yog rau peb tus cwj pwm thiab cov tsos, tab sis kuj ntawm lub cev hom. Physiologically, muaj peb hom ntawm tib neeg cov kevcai tswj: ectomorph, mesomorph, endomorph. Mesomorph nrog pronounced musculature. Rau no Constitution yog tsis tsiag ntawv los ntawm xub ntiag ntawm roj. Tus txiv neej nrog lub cev yam muaj ib tug loj heev lub cev, cov pob txha sab thiab tuab, tua nqaij. Ntau npawv thiab mos mos lub cev nrog ib tug high school cov ntsiab lus ntawm cov roj xam qhovkev endomorphs. Ectomorph - ib hom ntawm lub cev Constitution inclined mus rau leanness. Xws li tus neeg feem ntau yuav tag nrho yuav pom nyob ntawm daim npog ntawm glossy cov phau ntawv Magazine. Cov neeg muaj teeb meem nkag mus rau hauv qhov hnyav thiab lub tsev nqaij.

Nta ectomorphic lub cev

Ectomorph - ib tug txiv neej nrog ib tug es tsis muaj theem ntawm lub dag lub zog. Nws yog yus muaj los ntawm:

• me me pob txha thiab pob qij txha;
• ntev nqua;
• me me xub pwg nyom, hauv siab thiab pob tw;
• qhov yuav luag tiav qhaj ntawv los ntawm subcutaneous roj;
• sai metabolism, overeating yog tsis raug teeb meem;
• teeb meem nyob rau koj qhov hnyav nce;
• siab ntev thev;
• hyperactivity;
• hnyav thiab ntev nqaij tsev txheej txheem.

Cov kev pab cuam ektomorfonoy kevcai tswj

Zoo khoom noj khoom haus thiab lub hom kev kawm pab rau ectomorph yog qhov tseem ceeb cov khoom xyaw rau kev vam meej nyob rau hauv txoj kev tsis muaj muaj lub cev muaj roj, kom nqaij ntshiv loj xwb. Zoo nkauj, kev ntaus kis las lub cev haum nrog lub silhouette tsis yog ib qho elusive lub hom phiaj rau qhov no lub cev ntaus. Tshwj xeeb tshaj yog hais tias "huv" ectomorphs nyob rau hauv cov xwm tsis tshwm sim heev npaum li cas. Feem ntau cov feem ntau, tus physique ntawm tus txiv neej - nws yog ib tug tov set ntawm kev nta. Thiab cov kev qhia ntawm tej yam tsim teb raug xeeb manifested nyob rau hauv tus ntawm kev noj haus thiab txoj kev ua neej.

Feem ntau, cov neeg no muaj tsis muaj teeb meem uas muaj muaj roj cov ntaub so ntswg nyob rau hauv lub plab cheeb tsam. Tej lub ntsuas xovxwm ntawm ectomorphs tshwm sim txawm nyob rau hauv tsawg heev load thiab thaum ua tau zoo yooj yim ce.

Ib tug tsim txoj kev ntawm lub neej

Yog hais tias qhov kev kawm, kho nws cov tsos ectomorph yuav tsum pib nrog txoj kev ua neej kev kho me ntsis. Tej kev nyuaj siab yog ib tug tseem ceeb hindrance koj qhov hnyav nce. Cov neeg sawv cev ntawm no hom ntawm lub cev Constitution yuav tsum saib xyuas koj lub neej thiab ua kom txo tau cov sab nraud kev nyuaj siab yam. Lawv tsis muaj kev txhawj txog ib yam dabtsi. Pab tshee nro pab massage, meditation, yoga. Zoo so kom txaus cov neeg ntawm no hom pub pw tsaug zog. Txawm tias muaj tseeb hais tias cov neeg-ectomorphs feem ntau txom nyem los ntawm insomnia, koj yuav tsum qhia koj tus kheej mus pw tsaug zog tsawg kawg yog 8 teev ib hnub twg. Lub sij hawm niaj hnub no yuav tsum muaj thiab pw tau nruab hnub ib nrab ib teev mus rau 2 teev. Qhov no yuav pab tau curb ceev metabolism.

kev noj haus thiab qhov hnyav nce system

Qhov hnyav nce ib qho teeb meem rau ectomorphs tseem ceeb tab sis tsis yooj yim. Zoo tau nyob rau hauv cov leeg loj set yuav ua tau tiav xwb los thov cov kev ua si kev noj haus. As-ham uas nkag mus rau hauv lub cev cov zaub mov, rau qhov loj txoj kev loj hlob ectomorphs feem ntau tsis txaus. Ectomorph - ib tug neeg uas yog feem ntau uas ploj lawm ib tug ob peb noj mov ib hnub twg. Yog hais tias koj xav mus nce luj, ces nws yog tsim nyog mus ua txhaum cov cwj pwm no. Ectomorph xav noj 5-6 zaug ib hnub nrog ib tug caij nyoog ntawm tsis muaj ntau tshaj li 2.5 lub sij hawm. Noj cov khoom uas nyob rau tib lub sij hawm nws yog tsim nyog los nruab nrab feem. Tus nqi ntawm cov absorbed kua yuav tsum tsis txhob yuav tsawg tshaj li 2 liv ib hnub twg.

Thiab ob peb tug cov tswv yim pom zoo uas muaj npe hauv qab no, yuav pab tau cov neeg lean kevcai tswj tau ib tug ntau qab ntxiag hauv daim ntawv ntawm cov kev ua si:

• Txhua hnub norm ntawm vegetative cim ntawm absorbed roj yuav tsum tau 20%. Nws yog ntshaw kom siv ib tug ntses roj uas muaj pab omega-3 acids.
• Cov nqaijrog no yog ua los ntawm tus nqi ntawm 1-1.5 g ib 1 kg ntawm lub cev hnyav. Yog qhov uas cov protein cov khoom noj yuav ua tau nqaij, qe, cheese, ntses.
• Kev luj ntawm protein nyob rau hauv cov zaub mov yuav tsum tau 30% carbs - 50% roj - 20%. carbohydrate qhov yuav ua porridge (oats, buckwheat, nplej), cov zaub thiab cov hmoov nplej khoom los ntawm tag nrho cov hmoov nplej.
• Cov kev siv uas muaj suab thaj (qab zib, jam, thiab lwm yam) yuav tsum tau hloov lub complex polysaccharides, xws li, starch, mov, qos yaj ywm.
• Tsis txhob ua phem rau tej yam, speeds metabolism: ceev, qhuav txiv hmab txiv ntoo, legumes.
• Txiv hmab txiv ntoo, tshuaj ntsuab thiab ntxiv micro-as-ham thiab tshuaj uas yuav tsum tau txhua lub sij hawm. Tab sis lub loj npaum li cas ntawm fiber tam sim no nyob rau hauv ntsuab, yuav tshooj cov digestive ib ntsuj av.

Tsim kom muaj nqaij

Cov kev kawm pab rau cov ectomorph yog ua mob siab heev tab sis luv luv. Qhov no yog vim lub fact tias nws tsis muaj lub dag lub zog thiab muaj lub zog rau ntev ce. Cov kev kawm pab rau cov ectomorph yuav tsum muaj xws li ib tug tsawg kawg nkaus ntawm aerobic thiab cardio. Nws yuav tsum tau ua nyob rau hauv lub hnyav yooj yim ce rau ib tug split-system. Ua li cas nws txhais li cas?

Split lub cev assumes zwj ceeb division rau hauv 2 los yog 3 daim. Thiab thaum lub sij hawm txoj kev kawm, uas yuav siv sij hawm qhov chaw 2-3 lub sij hawm ib lub lim tiam, muaj ib hnub, ua hauj lwm, piv txwv li, nyob rau hauv sab qaum kev ib lub cev, lub thib ob - nyob rau hauv qab. Yog hais tias lub xum tau muab rau cov division rau hauv peb qhov chaw, thawj hnub ua hauj lwm hauv siab thiab Biceps, lub thib ob - ob txhais ceg thiab lub xub pwg nyom, nyob rau hauv lub thib peb - cov rov qab thiab Triceps.

Ectomorph workout rau txhua leeg pab pawg neeg yuav tsum muaj xws li ob peb yooj yim ce. Txhua leeg pab pawg neeg ua hauj lwm ib zaug xwb ib lub lim tiam. Tus nab npawb ntawm repetitions nyob rau hauv lub teeb - 7-10 lub sij hawm, tus xov tooj ntawm le caag los ib tug nqaij los yog nqaij pab pawg neeg yog ib qho nruab nrab ntawm 7 lub sij hawm. So ntawm poob lawm yuav tsum tsis txhob yuav tsawg tshaj li ib feeb. Ntawm ce, hom phiaj sib txawv nqaij, so yuav tsum tau muaj yam tsawg 5 feeb. Cov kev siv ntawm lub workout rau ectomorph yuav tsum tau nce tsuas los ntawm kev ua qhov nyhav, cov xov tooj ntawm poob lawm thiab reps. Tab sis tsis los ntawm kev txo qhov Team sib so ntawm repetitions. Nqaij ectomorphs ntev cooldowns, li ntawd, koj yuav tsum tau attentive mus so ntawm workouts. Koj siv tau cov nyiaj los, xws li zaws, sauna, meditation.

Cov kev kawm pab rau cov ectomorph muaj ob peb txawv nta:

• ntawm 45 feeb nyob rau hauv lub zwj ceeb ntawm nyiaj pab ntau tshaj siv;
• systems yuav tsum tau hloov txhua txhua lub hlis.

Nyob rau hauv lub caij ntuj sov ectomorph yog zoo dua mus ua hauj lwm nrog rau nws tus kheej yuag, uas yog ua laub-ups, rub-ups, ce, tsim ua yooj yim thiab ncab.

Noj mov ua ntej thiab tom qab qoj ib ce

Ua ntej ce yuav tsum tau noj porridge (tag nrho tsuas yog lub manna), txiv hmab txiv ntoo nrog cov uas tsis muaj qab zib cov ntsiab lus (kiwi, txiv duaj, txiv moj coos, kua, txiv kab ntxwv) los yog zaub (txiv lws suav, zaub qhwv, tej, taub zucchini, kua txob).

Tag nrho cov no qeeb carbohydrates, uas muab lub cev nrog rau piam thaj rau ib lub sij hawm ntawm txoj kev kawm uas txhawb nqa lub lag luam. Haus dej thaum lub sij hawm ib txoj kev kawm kev sib kho yuav tsum tau 15 feeb. Tom qab ib nrab ib teev tom qab qoj ib ce yuav tsum ua raws li ib tug tuab noj mov, nrog zoo carbohydrates thiab proteins.

Ectomorph nqaij loj rau: kev siv ntawm additives

Tshuaj tau heev pab txhawb cov txheej txheem ntawm ua mob pawg thiab txo tau cov nqi ntawm tsis tau zoo lub hom phiaj lub sij hawm. Heev pab tau nyob rau hauv cov ntaub ntawv no, multivitamins, uas muaj peev xwm ua siab muab lub cev nrog rau qhov tseem ceeb cov as-ham. Qhov zoo tshaj plaws "cov phooj ywg" rau lub ectomorph nrhiav kom kov yeej nws thinness, ua Creatine, protein-carbohydrate sib tov thiab protein dej qab zib. Peb servings gainer, ntxiv mus rau lub qub txhua hnub khoom noj, thiab systematic ua hauj lwm yuav ua rau kom lub khov kho txoj kev loj hlob ntawm cov nqaij loj.

Nrog mob uas tom nce efficiency, lub zog thiab nqaij loj yuav pab creatine. Qhov no ntuj compound muab kev koom tes nyob rau hauv lub zog metabolism hauv cov nqaij hlwb, tas lub cev lawm mas huab loads thiab sai rov qab ntawm poob lawm. Ib tug txais tos enzymes pab rau lub cev kom ua thiab nqus cov muaj zog caloric kom tsawg. Txais lawv tsis tu ncua, thiab cov hoob kawm. Nws yuav tsum raug sau tseg hais tias muaj kev pab noj haus nplua nuj nyob rau hauv enzymes. Nyob rau hauv cov ntaub ntawv no, ntxiv lawv siv yog tsis yuav tsum tau.

Ectomorph thiab bodybuilding

Txawm tias lub xam qhovkev yam ntxwv ectomorphs, qhov no kev ua si nawv yog tsis rau lawv txwv tsis pub noj. Kubsiab thiab disciplined neeg yuav cuag tau zoo nyob rau hauv tej teb. Ectomorphs-bodybuilders tau sau tseg hais tias, raws li ib tug txoj cai, tsis ua raws li qhov tsis muaj nyuab cov pluas noj, tab sis lub embossed xovxwm no ncaws pob yog cov khib ntawm tej mesomorph.

Ectomorph - ib tug neeg muaj lub siab zoo nqaij ntshiv loj thiab ntev nqaij, uas yog heev yooj yim mus tso. Tab sis nyob rau hauv cov kev taw qhia ntawm ib tug competent tus kws qhia thiab kev kawm rau ib tug xuas nrog high-zoo siv ntawm carbohydrates, protein thiab txoj cai rog peev xwm ua tau amazing tau.