Kowannenmu ɗayan ɗayan mutum ne - wannan maƙasudin magana ne. Koyaya, sau da yawa mutane biyu mabanbanta suna dacewa da juna cikin nau'in jiki da jiki. A irin waɗannan halaye, mutum yayi magana akan kamannin mutum iri ɗaya. A cikin labarin za mu gaya muku abin da nau'ikan jikin ke, yadda za a ayyana kanku da yadda za ku "gyara" ta tare da taimakon wasanni.
Rarrabuwa ta nau'in jiki
Ba tare da la’akari da jinsi ba, a makarantar likitancin Rasha, al’ada ce ta la’akari da nau’ikan jikin da Malami Chernorutsky ya bayyana a wani lokaci. A cikin ƙungiyar wasanni ta zamani, rarrabuwa Sheldon ya fi shahara. Dukansu an nuna su a cikin tebur da ke ƙasa.
Rarraba ilimi Chernorutsky | Sheldon rarrabuwa |
asthenic | ectomorph |
kanganewa | endomorph |
samarinn | mesomorph |
Gabaɗaya, bambancin kawai anan ya ta'allaka ne da sunan. Bugu da kari, yawancin kayan aikin Sheldon yawanci ana amfani dasu galibi dangane da ginin jiki.
Idan kun zana kwatankwacinsu, zaku sami hoto mai zuwa:
- asthenic = ectomorph;
- normostenic = mesomorph;
- matsakaici = endomorph.
Kowane ɗayan nau'ikan tsarin jiki na sama yana da halaye na kansa, wanda ginin aikin horo ya dogara da shi, tsayin hanyar zuwa cimma sakamakon da ake buƙata, kuma, ba shakka, shirin abinci mai gina jiki.
Fasali na ectomorph
Ectomorphs (suma asthenics ne) suna da dabi'ar dolichomorphic. Wadannan mutane suna son:
- dogayen gabobi;
- kirji mai tsayi;
- kusurwar hypogastric da aka kafa ta hanyar baka mai tsada a cikin yankin plexus na hasken rana yana da kyau sosai;
- saboda tsayi mai tsayi na gabobin jiki, tsayin ciki na muscular yana da girma ƙwarai da gaske, saboda abin da ƙaruwa na ƙarshe a cikin juzu'i ya fi wahala idan aka kwatanta da sauran nau'ikan;
- adipose nama shima ana rarraba shi sosai kuma yana nan a cikin jiki, amma a kananan yawa;
- tsarin kashi yana da rauni, kasusuwa na bakin ciki;
- an tsara bayanan martaba na hormonal a cikin hanyar da ayyukan tsarin juyayi suka mamaye. Saboda wannan, ana iya ƙara matakin karfin jini.
Musamman game da tsarin kulawa na tsakiya
Babban hormone mai juyayi - adrenaline - yana da cikakkiyar sanarwa game da yanayin haɓaka. Wani fasalin ayyukan yau da kullun na masu juyayi shine yanayin danniya na tsarin juyayi, wanda ke da alhakin shakatawa, narkewa, da bacci.
Matsayin uric acid a cikin jini, a matsayin mai mulkin, an haɓaka, wanda kuma yana da tasiri mai motsawa, amma tuni akan tsarin juyayi na tsakiya. Dangane da haɗuwa da irin waɗannan halayen, masu ilimin sihiri suna da ikon yin bacci kaɗan kuma suyi aiki mai yawa, da farko cikin ilimi. Tare da isasshen dalili, yayin aiwatar da aiki mai rikitarwa, kusan ba sa iya cin komai kuma ba sa fuskantar wata damuwa ta musamman daga wannan. Bugu da ƙari, ya fi wuya ga masu ilimin taurari su cimma matakin ƙarancin tsarin mai juyayi. Don haka ba daidaituwa ba ne cewa lokacin da muke bayanin asthenic-ectomorph na yau da kullun, muna tunanin wata makarantar gargajiya ta gargajiya daga fina-finai.
Spheres na aiwatar da wasanni na asthenics
Game da ayyukan wasanni, zaku iya cewa kamar yadda kuke so hakan ta hanyar dagewa da horo zaku sami kowane sakamako kuma ku shawo kan rashin dacewar kowane irin jiki. Amma me yasa shawo kan rashin amfani yayin da zaku iya amfani da mafi ƙarfin ku?
Wasanni mafi ma'ana ga masu ilimin taurari sune waɗanda saurin amsawa da tsayi da ƙafa za su iya ba asthenic gagarumar fa'ida, wato:
- tsere mai nisa;
- wasannin motsa jiki kamar kwallon kwando;
- girgiza nau'ikan gwagwarmaya guda.
Dangane da wasanni masu ƙarfi, masu ilimin taurari na iya tabbatar da kansu a cikin horo na ƙarfi-ƙarfi, kamar ɗaga nauyi. Tsarinsu na juyayi yana iya haifar da buƙatu masu ƙarfi waɗanda ake buƙata don kunna ƙananan ƙofofi masu motsi, waɗanda ke da alhakin ainihin saurin, babban iko.
Tabbas, a wannan lokacin akwai muhimmin bayani game da rawanin tsawon hannaye da kafafu na wani dan wasa - “levers” masu gajeren jiki za su kasance masu taimako matuka wurin wucewar makafin. A lokaci guda, nasarar asthenic a cikin ɗaga wutar yana da matukar shakku, tunda daidai ne saboda dogayen hannayen da cewa hanyar ɗaukar nauyi ta wuce tsakanin wuraren da suka mutu zai kasance mafi girma idan aka kwatanta da 'yan wasa da ƙananan gaɓoɓi.
Tsarin jiki da na tsoka
Game da tsarin samun ƙarfin tsoka da nasara a cikin ginin jiki, nau'in jikin asthenic baya ƙaddara musu saboda dalilai masu zuwa:
- Rabon tsattsauran taurari na musamman ne, fadin ƙashin ƙugu kusan yana daidai da faɗar kafaɗu, saboda abin da ya sa suke da kamar sun fi su ƙuntata.
- Yanayin tsokoki yana da tsayi, saboda abin da ya fi wuya a basu cikakkun abubuwa. Kuma gabaɗaya, da ƙyar cikin tsoka da ƙyar yake samun ƙarfi. Kodayake zamu ɗauka cewa mai wasan yana da kyawawan tsokoki na tsokoki, zaiyi wahala samun girman su saboda yawan abubuwan da ke faruwa a cikin yanayin halittar jikin mutum da kuma aikin da yakeyi na rashin cin hanci.
- Wani batun mai ban sha'awa shine damuwa da ƙwayar tsoka na asthenics - ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin cuta sun fi yawa a cikin tsokoki, ba sa dacewa da hauhawar jini, amma suna iya yin aiki mai ƙarfi na dogon lokaci. juriya, asthenics-ectomorphs zasu kasance a mafi kyawun su.
Idan aka taƙaita labarin game da ectomorphs, ya kamata a ce game da gina jiki har yanzu suna da ƙari ɗaya. An bayyana shi a cikin gaskiyar cewa masu ilimin taurari ba sa saurin samun yawan kitse, ƙasusuwan su na sirara ne, haɗuwa ba su da girma, don haka ƙwayar tsoka da har yanzu ke kan jikin ectomorph za ta zama sananne ga wasu nan da nan.
Idan nau'in jikin ku yana da kyau, kuma kun tashi don juya jikin ku zuwa kyakkyawar murfin tsokoki, ya kamata ku kula da shirin horon ectomorph na musamman, wanda aka tsara don kawai mutanen da ke da matsala ta jiki mai rauni sosai. Lura cewa abinci mai gina jiki don ectomorph yakamata ya zama na musamman - shine, haɓaka.
Fasali na endomorph
A cikin mutanen da ke cikin endomorphs, ko maɓuɓɓuka, girman sifofin jiki ya rinjayi waɗanda ke tsaye. Abubuwan halayyar su:
- kafadu masu faɗi;
- kirji mai fadi mai fadi;
- ƙananan gaɓoɓi;
- m ƙugu;
- ƙasusuwa da haɗin kai suna da kauri, masu girma.
Tsokokin sun bunkasa sosai, kazalika da matsakaitan kitsen mai. Wannan shine dalilin da ya sa masu tsauraran ra'ayi ba su da wasa - suna da ƙarfi. Gabaɗaya, endomorphs an daidaita su bisa al'ada don aiwatar da aiki mai ƙarfi, tsarin musculoskeletal da endocrine ana kaifafa akan wannan.
Son tara kitse mai yawa
Endomorphs suna da matakan testosterone da insulin. Wannan haɗin ne wanda ke bawa wakilai na nau'in da aka bayyana damar samun nauyi. A lokaci guda, a cikin masu yawan jijiyoyin jiki, ana lura da yaduwar yanayin tsarin juyayi, don haka suna son cin abinci, samun wadatar abinci ko ƙaru.
Mutanen da ke da nau'ikan nau'in jiki iri ɗaya suna iya fuskantar wahala daga kiba da matsaloli masu alaƙa - ciwon sukari, atherosclerosis, hauhawar jini.
Wannan fasalin ya sanyawa endomorphs wajibin zama masu tsauri game da abincin su - dole ne a zabi abincin endomorph a hankali kuma a daidaita shi don kar ya sake haifar da kitse mai yawa a jiki.
Ga mutanen da ke da wannan yanayin, yana da kyau su zaɓi abin da ya fi dacewa da yawancin wasannin motsa jiki - ginin jiki, mai ƙarfi, ƙetare, rugby. Duk wani abu da yake bayar da aiki na yau da kullun to ya dace - ƙarfi kuma zai fi dacewa na wani lokaci, ya isa don ƙarin adadin ƙwayoyin cholesterol da glucose na jini da za a samu don bukatun makamashi.
Abubuwan abinci masu yawa basu dace da endomorphs ba: yayin da ganuwar hanji ke shimfidawa kuma mafi ƙanƙantar da hankali, mafi mahimmancin martanin sakin enkephalins da insulin. Sabili da haka, tsarin tsarin abincin yau da kullun na masu ginin jiki, wanda ya ƙunshi abinci na 6-8 a ƙananan ƙananan tare da mafi ƙarancin adadin carbohydrates, ya dace sosai da masu tsauraran ra'ayi - duka don su fi kyau, kuma don jin daɗi da kuma guje wa yawan cututtukan da ke sama.
Musamman game da tsarin kulawa na tsakiya
Saboda ƙananan matakan homonin tsarin jinƙai, da kuma saboda ƙarancin bayyanar aikin androgenic na testosterone, masu tsauraran ra'ayi ba masu tayar da hankali bane kuma suna da ɗan jinkiri. Compositionungiyar tsoka ta mamaye ƙwayoyin tsoka na glycolytic. Dangane da wannan, masu ɗaukar hoto suna iya yin motsi mai ƙarfi, amma a taƙaitaccen tazara. A sauƙaƙe, tare da jimrewar maganganu, ta ɗabi'a, ba su da kyau.
Koyaya, tare da horo mai dacewa a cikin ƙwayoyin tsoka na glycolytic, yana yiwuwa a haɓaka kayan mitochondrial, wanda zai taimaka wajen gyara wannan rashi. Shock martial Arts ba don su bane. Endomorphs zai ji daɗi sosai a cikin nau'ikan kokawa iri-iri, musamman ma inda akwai parterre mai ƙarfi - jujitsu, judo, kokawar gargajiya. Theafafun hannayen na gajeru, gaɓoɓin muscular suna da kauri, levers ɗin ba su da tsayi - ya fi sauƙi ga masu karfin ƙarfi su nuna ƙarfi gwargwadon raguwar amplitude. Saboda dalilai guda, endomorphs zasu sami kwanciyar hankali a fagen fama da ɗaga iko.
Yankunan aiwatar da wasanni na endomorph
Adadin adadi mai yawa na iya haifar da ra'ayin cewa masu ɗaukar hoto suna buƙatar ƙarin nauyin zuciya. Wannan sam ba haka bane. Hadin jikin endomorphs manya ne, an kafa su ne ta hanyar kasusuwa masu kyau sosai. Irin waɗannan sifofi, har ma a hutawa, suna buƙatar samar da jini mai mahimmanci, wanda suke karɓa daga tsokoki kewaye. Cardio yana ɗaukar ɗakunan, yayin da ba kawai yana ƙaruwa ba, har ma yana rage adadin ƙwayar tsoka.
Don haka mafi kyawun shine shirin horo na musamman don endomorphs, wanda ya haɗu da horo mai ƙarfi da horo mai girma. A wannan yanayin, abincin ya kamata ya zama cikakke, yana samar da tsokoki masu girma tare da isasshen ƙarfin kuzari. Amma rage adadin carbohydrates shine mafi kyau - ta wannan hanyar zamu rage sakin insulin, rage adadin kitse na adipose sannan mu bawa testosterone damar gudanar da aikinsu yadda yakamata da kuma rage kaso mai tsoka.
Kar ka manta cewa "bushewa" a hankali kuma a zahiri zai fi wuya ga masu girman kai, wanda zai haifar da mummunar illa ga lafiyar ta karshen.
Fasali na mesomorph
Mesomorphs mutane ne waɗanda da farko suna da "siffar mafarki". A likitanci, ana kiransu normostenics daidai saboda yanayin jikinsu alama ce ta ƙa'idar da aka yarda da ita a cikin zamantakewar zamani. Zamu iya cewa wadannan mutane ne masu farin ciki, tunda abinci mai gina jiki na mesomorph da ke cikin wasanni ba shi da iyakance kamar na 'yan wasa tare da wasu, nau'in "matsala" na jiki. Waɗannan masu sa'a ma suna iya ba da izinin kansu daga lokaci zuwa lokaci tare da wasu abinci na tarkacen abinci ko abincin banza.
Tsarin jiki da na tsoka
Mesomorphs, ko normostenics, suna da halaye masu zuwa ta yanayi:
- haɓaka tsokoki;
- wani kaso maras nauyi na kitsen jiki;
- abun da ke cikin tsoka ya ƙunshi kusan sassan daidai na glycolytic da ƙwayoyin tsoka masu ƙanshi;
- tsarin juyayi da juyayi suna aiki cikin daidaitaccen tsari;
- ƙashin ƙugu yana da ɗan kaɗan kuma kafadu suna da ɗan faɗi;
- tsayin gabobin da gangar jikin sun daidaita.
A sauƙaƙe, fasalin wannan nau'in jiki shine rashin bayyanannun fasaloli, komai ƙirar sautin. Aikin jikin mesomorph ya fi kusa da na "matsakaicin mutum" wanda aka bayyana a cikin littattafan ilimin likitanci. Kwancen substernal a cikin normostenics shine digiri 90. Shirin horo na mesomorph zai kasance mafi yawanci akan mai ƙoshin lafiya ne.
Aiwatar da wasanni
Gabaɗaya, wannan nau'ikan jiki ne mafi kusanci ga wanda galibi ake kira da "lafiyayyen mutum" sabili da haka, tare da mafi girman ƙimar yiwuwa, zai sami nasara a kusan kowane wasa. Saboda tsokoki na farko da aka samu da kuma kaso mai yawa na kitsen mai, mesomorphs na iya samun babbar nasara a wasanni kamar motsa jiki, masanin kimiyyar lissafi, gina jiki, da bikini. A sauƙaƙe, duk inda ya isa ya nuna kyakkyawar ƙirar kwalliya don matsakaicin sakamako.
Zai yi kama da cewa ma'abocin tsarin jiki zai iya ɗaukar kansa mai farin ciki - yana da kyau, dukkan tsarin suna aiki daidai, kowane wasanni ya dace - ba mafarki bane? Amma ba haka ba ne mai sauki. Sake duba fa'idojin ectomorphs da endomorphs. Don haka, godiya ga fa'idodin su, wakilan waɗannan nau'ikan nau'ikan za su sami fa'idodi akan normosthenics. Kuma wannan ya shafi ba kawai kuma ba da yawa ga wasanni ba - yana damuwa da yanayin rayuwa.
Hannun nau'ikan gauraye
Duk abin da aka bayyana a sama yana nufin bayyanuwar nau'ikan jikin "tsabta". A rayuwa, ba safai ake samun mutane daga kowane nau'in adadi ba. Gauraye, zaɓuɓɓukan matsakaici sun fi yawa. A tsakanin tsarin mutum daya, a kalla dukkanin nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan nau'ikan jiki guda uku uku suna iya haɗuwa: tsarin ƙashi na asthenic, ƙwayar tsoka ta normosthenic da kuma yiwuwar samun kitse daga jikin mutum.
Kar a manta cewa nau'in jiki fasali ne wanda aka ƙaddara shi, wato, abin da aka bayar ta ɗabi'a.
Amma da yawa a hannunku. Misali, zaka iya inganta yanayinka ta cin abincin da ya dace da motsa jiki da motsa jiki. Ko za ku iya ɓata shi ta hanyar cin abinci mara kyau, shan shi da Coke ƙarƙashin shirye-shiryen Talabijin da wasan kwaikwayo na sabulu.
Idan a dabi'ance ba ku da sha'awar samun ƙiba kuma kuna da ƙwayar tsoka mai kyau, kada ku ɗauka cewa salon zama da rashin cin abinci mai kyau ba zai kai ku ga yawan ƙiba ko ciwon suga ba. Tare da ku kawai zai faru shekaru 10-15 daga baya fiye da endomorph, duk sauran abubuwa daidai suke.
Yaya za a tantance nau'in jikin ku?
Dangane da abin da ke sama, zaka iya amfani da nomogram daga Intanet - suna la'akari da kaurin kasusuwa na hannu, gwiwar hannu, ragin tsayin jiki da gaɓoɓi, wasu ma suna ba da shawarar a kula da kusurwar hypogastric. Aya daga cikin waɗannan teburin tare da abin da ake kira "Soloviev index" an ba shi a ƙasa.
Lokacin da kake tantance nau'in jikinka, ka tuna abubuwa biyu:
- zaka iya haɗuwa da sifofin asali na nau'ikan jiki da yawa;
- idan kun kasance marasa kyau, ku tuna - kashi 80% na bayyanarku ya dogara da salon rayuwa da abinci mai gina jiki, kuma ba akan somatotype ba.
Zama lafiya!