Daga cikin nau'ikan jiki, akwai waɗanda da gaske mafi ƙarancin rauni don ƙara motsa jiki. Koyaya, akwai faɗakarwa ɗaya: wannan yana faruwa ne kawai a farkon. A nan gaba, kwayar halitta mai sauraro mai kyau tana iya nuna sakamako mai kyau, ta hanyar tsallake duk wani mai fafatawa dangane da somatotype. Muna magana ne game da wani irin yanayi na endomorph. A cikin wannan labarin, zamu duba waɗanda endomorphs suke da kuma yadda rashin dacewar saurin motsa jiki ya zama alheri ga ɗan wasa.
Janar bayani
Don haka, endomorph mutum ne wanda ke da saurin saurin abu da kuma kasusuwa kasusuwa. Akwai kuskuren fahimta cewa duk mai kiba yana da jinkirin jinkirin motsa jiki.
Koyaya, wannan ba gaskiya bane. Sau da yawa, saitin kitsen jiki ba shi da alaƙa da jiki, amma, akasin haka, ya saba da shi. Kasancewa da kiba yawanci galibi yana da alaƙa da rikice-rikice na rayuwa wanda ke faruwa sakamakon yawan keta ƙa'idodin cin abinci mai kyau.
Endomorphs koyaushe basa kiba. Saboda rashin saurin rayuwa, da kyar suke jin tsananin yunwa kuma zasu iya zahiri da kansu akan crumbs daga babban tebur.
Mutanen wannan nau'in sun tashi ne saboda tsarin juyin halitta: endomorphs galibi suna jin yunwa. A sakamakon haka, sun sami ƙarfin jimrewa da halaye na musamman masu dacewa. Koyaya, saboda waɗannan dalilai, yawan ƙwayar su yana samun sannu a hankali fiye da ɗakunan glycogen, kuma ya fara ƙonewa da farko. Waɗannan sune halayen halayen kwayar halitta wacce hanyoyin haɓaka ke gudana.
Amfanin Somatotype
Endomorph - wanene ainihi a cikin wasanni? A matsayinka na mai mulki, waɗannan maɗaukakiyar ƙarfi ne tare da manyan ɗamara da alamun ƙarfi masu ban sha'awa. Gabaɗaya, endomorphs suna da fa'idodi da yawa akan sauran nau'ikan halittu. Wasu fasalulluka na nau'in kai, idan aka yi amfani dasu daidai, sun dace musamman don kiyaye adadi ga mata.
- Ikon kiyayewa cikin sifa. A hankali metabolism ba kawai la'ana bane, amma kuma fa'ida. Tabbas, godiya gareshi cewa zaku iya raguwa da tasirin haɓaka da ƙirƙirar ingantacciyar hanyar anabolic.
- Lessarancin kuzari. Don farawa, endomorphs kawai yana buƙatar ɗan ƙaramin ƙarfi. Ayyukan su suna girma har ma bayan nauyin haske.
- Financeananan kuɗin kuɗi. Endomorphs suna kamanceceniya da motocin Japan - suna cin mafi ƙarancin mai kuma suna tafiya nesa ba kusa ba. Ba sa buƙatar matsanancin abun cikin kalori na kilogram 5-6 dubu. Ya isa a ƙara 100 kcal zuwa menu na yau da kullun don fara haɓaka aiki.
- Ikon sauƙaƙa haƙuri da kowane irin abinci ba tare da ƙara jinkirin saurin aiki ba. Tunda an riga an inganta jikin don yunwa, a sauƙaƙe zai fara nutsar da tanadin mai koda akan mafi yawan abincin. Cigaba da rage saurin metabolism abu ne mai wuya, saboda saurin da yake kan kusan mafi karancin mahimmanci.
- Stock na hanzari na tafiyar matakai na rayuwa. Idan ya cancanta, bushe ko rasa yawancin nauyi, ecto da meso na iya samun matsaloli. Endomorphs ba zasu taɓa samun su ba. Bayan duk wannan, suna da damar wuce gona da iri. Endomorphs suna haɓaka saurin kuzarinsu har sau 5, wanda ke haifar da kusan kawar da ƙima mai yawa.
- Babban shagunan cholesterol. Wannan yana ba da damar haɗa ƙwayoyin testosterone. Shin kun lura cewa mutane masu gemu sun fi ƙiba? Hakanan suna amfani da ƙarancin homon don horo. Testosteronearin testosterone - ƙarin tsoka - ƙarin ƙarfi!
Rashin dacewar jiki
Endomorphs, da sauran nau'ikan, suna da raunin su, wanda galibi ya zama abin tuntuɓe wajen cimma sakamako mai ƙarfi a cikin wasanni.
- Mafi girman kitse a jiki. Ee, ee ... Duk yadda muke gicciye cewa jinkirin motsa jiki shine fa'ida, yawancin mutane basu san yadda ake amfani dashi ba. Saboda haka, yawancin endomorphs suna da nauyi.
- Daɗewa tsakanin motsa jiki. Tsarin jinkirin motsa jiki yana jinkirin tafiyar matakai tsakanin motsa jiki. A matsayinka na mai mulki, wannan yana nufin cewa baza ku iya motsa jiki sama da sau 3 a mako ba, aƙalla ba tare da amfani da ƙarin kuzari daga tsarin hormonal ba ta hanyar ɗaukar AAS.
- Kasancewar ƙarin ƙaruwa akan tsokar zuciya. Matsayi mai yawa da ɗakunan cholesterol matsaloli ne ga yawancin endomorphs. Zuciya tana aiki a manyan mitoci koyaushe, wani lokacin akan gab da ƙona kitse. Sabili da haka, endomorphs sau da yawa suna fama da ciwon zuciya. Abu ne mai sauƙi a gare su su sami "zuciyar wasanni", sabili da haka, endomorphs ya kamata su kusanci kayan cardio sosai a hankali kuma koyaushe lura da bugun jini.
Mai mahimmanci: duk da halaye na waje da kwatancin duk abubuwanda mutum ya bayyana, dole ne mutum ya fahimci cewa babu tsarkakakken endomorphs, babu mesomorphs, ko ectomorphs a cikin yanayi. Wannan rashin fa'ida ne dangane da juyin halitta. Zai yuwu kuna da halaye masu mahimmanci daga kowane nau'in kamfani, kuna kuskuren rarraba kanku a matsayin ɗayansu. Amma babban kuskuren shine yawancin mutane masu kiba suna zargi abin da suke yi wa komai, wanda hakan kuskurene. Mafi yawan lokuta, kiba tana faruwa ne sakamakon keta tsarin tsare-tsaren abinci da salon rayuwa mara ƙoshin lafiya, kuma ba kowane sakamako ne na son yin ƙiba ba.
Halin al'ada na somatotype
Kafin bayyana ma'anar endomorph, kuna buƙatar kula da yadda irin wannan somatotype, ba shiri don nasarorin wasanni, ya bayyana. Jikin endomorph, kamar mesomorph da ectomorph, sakamakon sakamakon dogon lokaci ne.
Kusan dukkanin endomorphs na zamani, zuwa wani mataki ko wata, sun fito ne daga asalin ƙasar arewacin. A arewa, mutane sun yi rayuwa mafi yawan makiyaya, kuma babban abincinsu shine kifi, ko shuke-shuke. A sakamakon haka, abinci ba shi da tabbas kuma ba shi da yawa. Don daidaitawa da yunwa mai ɗorewa, jiki a hankali ya rage saurin metabolism kuma ya ɗauki matakan ingantawa zuwa sabon matakin. Sabili da haka, don gamsar da endomorph yana buƙatar ƙarancin ƙarfi fiye da kowane nau'i. Endomorphs sun fi tsufa a hankali kuma sun kasance marasa nutsuwa a tsarin rayuwarsu.
Halin hali | Daraja | Bayani |
| Yawan samun nauyi | Babban | Basal metabolism a cikin endomorphs yana nufin rage gudu zuwa iyaka. A sakamakon haka, suna sanya duk wani adadin adadin kuzari a cikin masu ɗaukar makamashi, wato, a cikin wuraren ajiyar mai. Ana iya gyara wannan cikin sauƙin bayan motsa jiki na shekaru da yawa, lokacin da mutum ya haɓaka babban ɗakunan glycogen, wanda a ciki ake rarraba manyan adadin yawan adadin kuzari. |
| Samun nauyi mai nauyi | .Asa | Endomorphs sune nau'in jinsin kawai a cikin tsarkakakkiyar sigarsa wacce ba ta dace da ƙara motsa jiki ba. Babban aikin su shine zuciya mai ƙarfi wacce ke iya narke jini na dogon lokaci. Duk sanannun endomorphs masu tsere ne masu kyau, tun da jikinsu na iya amfani da mai maimakon glycogen. |
| Kaurin wuyan hannu | Siriri | Rashin aikin motsa jiki na yau da kullun shine mafi kyawun ƙwayar tsoka / ƙashi ga jiki. Tunda wannan shine mafi kyawun haɓakar ɗan adam, ƙasusuwa, a matsayin manyan masu amfani da alli, sun ragu. |
| Yawan kumburi | Sannu a hankali | Endomorphs sunfi dacewa da rayuwa na dogon lokaci a cikin yanayin yunwa. Saboda wannan, yawan kumburin rayuwarsu ta farko ya ragu sosai fiye da na sauran abubuwan da ake kira somatotypes. |
| Sau nawa kuke jin yunwa | Ba safai ba | Dalilin daidai ne - jinkirin metabolism. |
| Karuwar nauyi zuwa cin kalori | Babban | Basal metabolism a cikin endomorphs yana nufin iyakance raguwa. A sakamakon haka, suna sanya duk wani adadin adadin kuzari a cikin masu jigilar makamashi - wato a cikin ma'ajiyar mai. Ana iya gyara wannan cikin sauƙi bayan shekaru da yawa na motsa jiki, lokacin da mutum ke da isassun manyan rumbunan glycogen, wanda a ciki ake rarraba manyan adadin yawan adadin kuzari. |
| Manuniya masu ƙarfi na asali | .Asa | A cikin endomorphs, tafiyar matakai na rayuwa sun fi na anabolic ƙarfi - sakamakon haka, babu buƙatar manyan tsokoki don rayuwa. |
| Cutananan ƙananan mai | > 25% L | Endomorphs suna sanya duk wani adadin adadin kuzari a cikin masu ɗaukar makamashi - wato a cikin tashar mai. |
Abincin abinci na Endomorph
Ya kamata a kula da Endomorphs tare da tsananin kulawa da abinci mai gina jiki. Daga ɗan canji kaɗan cikin abubuwan kalori ko haɗin samfuran, nan da nan suka rasa ayyukansu da fasalin su. A gefe guda, tare da abincin da ya dace, wannan zai iya zama sauƙi a cikin ƙari, tunda jinkirin motsa jiki yana ba ku damar kasancewa cikin tsayi tare da ƙananan ƙoƙari.
Motsa jiki na Endomorph
Ba kamar ectomorphs da mesomorphs ba, ba a buƙatar endomorphs su bi shirin horo. Fibwayoyin tsokokin su suna cikin daidaitattun daidaituwa, yana bawa ɗan wasa damar gina duka sauri da ƙarfi da juriya. Wannan yana nufin suna iya sauƙin daidaitawa da kowane nau'in horo.
Don kyakkyawan sakamako, zai fi kyau ƙirƙirar lokacin:
- ƙananan ƙara mai ƙarfi a cikin nau'in madauwari;
- edara babban ƙarfi azaman rabuwa.
Don haka endomorph zai bunkasa sosai kuma ya sami kyakkyawan sakamakon horo. Koyaya, ba kamar sauran nau'ikan ba, basu buƙatar yin kowane horo na musamman.
Amma fa'idodin su mafi mahimmanci, wanda ke ba da horo zuwa iyakancin ƙarfi, shine fifikon ƙona kitse akan ƙona glycogen. Endomorph a sauƙaƙe yana bayar da mai mai yawa yayin motsa jiki na zuciya, tunda jiki, sakamakon juyin halitta, yakan lalata kayan mai mai sauƙi bisa ƙimar babbar manufar juyin halitta.
Sakamakon
Kamar yadda yake a yanayin sauran abubuwanda ake kira somatotypes, endomorph ba hukunci bane kwata-kwata. Akasin haka, duk rashin dacewar yana da sauƙi don kawar da har ma ya zama fa'idodi. Matsakaicin ƙaramin kuzari, kodayake yana jinkirta ayyukan dawo da bayan motsa jiki, yana taimaka wajan inganta abincinku. Musamman, idan endomorph ya isa busassun tsari tare da mafi ƙarancin mai, to yayin ci gaba da cikakken abinci mai daidaituwa, zai iya kula da ƙwanƙolin sa ba tare da cutar da lafiyar ba fiye da ectomorph har ma fiye da haka mesomorph.
Kwayoyin jijiyoyin da aka samu ta endomorph ba su kusan rasawa kuma, idan ya cancanta, ana samun sauƙin sake su yayin horon gyarawa.
A sakamakon haka, endomorph shine ɗan wasa mafi dacewa don wasanni masu wahala. Kuma ku tuna cewa shahararrun masu ginin jiki, masu bada karfi da kuma masu motsa jiki sun zama ba wai saboda dabi'arsu ba, amma duk da hakan.
Richard Fronning babban misali ne na nasara akan somatyp. Endomorph ta ɗabi'a, ya iya haɓaka hanzarinsa zuwa iyakoki masu ban mamaki da juya ikon nauyi zuwa fa'ida. Godiya ga wannan, yana yin nauyi iri ɗaya kowace kakar, yana nuna ci gaba mai girma.
