Ba duk masu zuwa motsa jiki suke samun sakamako ba a daidai wannan matakin. Abubuwa da yawa sun rinjayi masu alamomin: wadataccen abinci na yau da kullun, halaye na mutum na dawowa, tsarin mulki, bacci da horo. Amma yaya idan, koda tare da tsarin da ya dace daidai, ci gaba cikin samun ƙarfin tsoka, ƙarfi da aiki ya zama kaɗan ko baya nan?
'Yan wasan da ke da irin wannan matsalar ana kiran su ectomorphs ko mutanen da ke da nau'in asthenic. A sauƙaƙe, ba kawai an tsara su ne don ƙarfin wasanni ba - wannan shine yadda aka tsara yanayi. Saboda haka, sakamakon horo yana bayyana a cikin su mafi rauni da hankali. Amma kada ku yanke ƙauna - shirin horo na musamman don ectomorph, haɗe shi da ingantaccen abinci mai gina jiki, zai taimake ku cimma nasarar da ake so.
Menene ectomorph?
Ectomorph mutum ne mai saukin kai ga yanayin jiki.
Ya bambanta da sauran nau'ikan nau'ikan jiki (mesomorphs da endomorphs) ta hanyar hanzari na kara kuzari, saboda shi kusan bashi da layin mai mai subcutaneous. Ectomorphs galibi suna da tsayi, tare da doguwar ƙafa da hannaye. Thewayoyin ectomorphs ba su da saurin kamuwa da cutar hawan jini, amma suna dacewa da aiki mai ƙarfi na ƙarfin iska.
Fasali na jiki
Jikinsa yana aiki kamar murhu - "yana ƙonewa" duk adadin kuzarin da yake cinyewa. Godiya ga wannan, a sauƙaƙe zai sami rawanin kwanaki 365 a cikin shekara ba tare da wani takunkumi na musamman na abinci ba. Wannan yana da rashi da fa'idodi.
Fursunonin tsarin jikin mutum ectomorphic
Don samun ƙarfin tsoka, ectomorph yana buƙatar yawancin adadin kuzari. Idan endomorph yana buƙatar rarar kashi 10% na adadin kalori na ƙa'idar yau da kullun (yawan adadin kuzari da wani mutum ke kashewa kowace rana), to ectomorph yakai aƙalla 20%. Kuma ba muna magana ne game da “komai” adadin kuzari daga abinci mai sauri, zaƙi da sodas ba. Don samun ƙwayar tsoka mai inganci, kuna buƙatar cin abinci daidai - abinci mara kyau a cikin abincin ya zama bai fi 10-20% ba. Tushen ya kamata ya zama sunadarai na dabbobi, hadadden carbohydrates da ƙwayoyin da ba su ƙoshi ba.
Ectomorph amfanin
Abin ban mamaki, ectomorphs suna yin samfuran samfuran ƙwarewa da masu keɓaɓɓu. Don haɓaka ƙarfi da ƙetare jiki, wannan nau'in jikin bai fi dacewa ba, kodayake a aikace komai na iya faruwa.
Saboda yawan saurin rayuwa, abu ne mai sauki ga ectomorphs su rabu da kitse mai subcutaneous. Suna iya kula da ɗan bushewa da sauƙi ba tare da ƙoƙari mai yawa ba duk shekara. Bugu da kari, ectomorphs suna da madaidaitan kwarangwal. A haɗe tare da tsokoki masu hauhawar jini, wannan yana ba da gudummawa sosai: kafadu masu fa'ida mai faɗi da kusurwa masu ɗimbin yawa tare da kunkuntar kugu, zagaye biceps da bangon siririn wuyan hannu.
Akwai wasu ƙari kuma. Matsakaicin nauyin jiki da kaso mai yawa na kitsen mai mai yawa ba sa cika tsarin zuciya da jijiyoyin jini. Ectomorphs sune mafi ƙarancin dukkanin masu kamuwa da cututtuka kamar su hauhawar jini da arrhythmia.
Fasali na horo da abinci
Wani adadi na musamman yana buƙatar hanya ta musamman duka a cikin tsarin horo da kuma abubuwan haɗin abinci. Kyakkyawan tsarin ectomorph horo ba shine abin da ake buƙata don samun sakamakon da ake buƙata ba. Ingantaccen abinci mai gina jiki don wannan nau'in na jikin shine mafi girman mahimmanci.
Abincin
Batun abinci mai gina jiki don ectomorphs yana da mahimmanci - ba tare da cin abinci na yau da kullun da lafiyayyen abinci ba, babu motsa jiki da zai taimaka.
Abincin ya kamata ya zama mai daidaitawa, abinci ya zama aƙalla 4-5. Duk abin da ke nan yana da sauƙin - babu bambanci sosai sau nawa a rana kuke cin abinci, amma yana da matuƙar wahala a ci duk adadin abincin da ake buƙata a cikin sau 2-3. Hakanan zai iya shimfiɗa ciki.
Rashin fahimta game da abinci mai gina jiki
Akwai ra'ayi cewa ectomorphs na iya cin duk abin da suke so. Kamar, babban abu shine cin adadin adadin kuzari daidai, to za a sami ci gaba.
Wannan babban kuskure ne saboda dalilai da yawa:
- Na farko, baza ku iya samun adadin kuzari na yau da kullun daga kayan zaki da abinci mai sauri ba kuma ba za ku sami matsalolin lafiya ba.
- Abu na biyu, irin wannan abincin zai rage saurin tasirin ku na tsawon lokaci, kuma zaku sami mai da yawa. A wannan yanayin, babu wata tambaya game da kowane tsokoki: tsokoki ba sa girma daga mai da sukari, suna buƙatar furotin, wanda kusan babu shi a cikin waɗannan kayan.
- Abu na uku, bayan lokaci, kayan ciki za su fara ƙin abincin tarkacen abinci. Zai so cin abinci mai ƙoshin lafiya. Amma tunda kun saba da cushe komai a cikinku, ingantaccen abinci ba zai haifar da yawan ci ba, kuma za ku ci aƙalla sau 2 a rana. Wannan zai sanya ku ma fi siriri fiye da yadda kuke kafin horo.
Idan a wata rana kun tattara ƙa'idojinku daga irin wannan abincin - babu laifi. Amma ba za ku iya cin abinci haka ba koyaushe.
Bit24 - stock.adobe.com
Rarraba BJU a cikin abinci
Wannan baya nufin kwatankwacin ectomorphs suyi biyayya da mafi tsayayyen abinci, wanda zai ƙunshi abinci lafiyayye 100%. Akasin haka, ƙaramin adadin carbohydrates mai sauƙi a cikin abincin tabbas ba zai cutar da su ba. Misali, dama bayan horo.
Ya kamata yawancin carbohydrates su kasance cikin abinci, aƙalla 5 g da kilogiram 1 na nauyin jiki... Idan taro bai yi girma ba, a hankali ƙara 0.5 g na carbohydrate a kowace kilogram 1 na nauyin jiki da saka idanu kan canje-canje. Tare da furotin, komai ya fi sauƙi: koyaushe ci 2 g na furotin a cikin kilogiram 1 na nauyin jiki. Wannan ya isa ga murmurewa da haɓaka ƙwayar tsoka. Ku ci kusan 1 g na kitse a cikin kilogiram 1 na nauyin jiki - wannan zai kara yawan amfani da kalori kuma zai cinye “mai” sosai don aikin al'ada na tsarin hormonal.
Featured kayayyakin
Daga cikin samfuran da aka fi so don amfani:
- sunadarai: kaza, turkey, kwai, fari da ja kifi, naman sa, naman alade, cuku da sauran kayayyakin kiwo, furotin whey;
- ƙwayoyi: man kifi, man flaxseed, avocados, kwayoyi;
- carbohydrates: oatmeal, durum alkama taliya, shinkafa, buckwheat, sha'ir lu'ulu'u, kayan lambu, 'ya'yan itãcen marmari.
Abincin karin kumallo da abincin motsa jiki (awa 1.5-2 kafin motsa jiki) suna da mahimmanci. Suna buƙatar wadataccen abinci mai ƙwanƙwasa don ƙarfafa jiki don aiki mai amfani. Bayan horo, yana da kyau a dauki riba mai gina jiki ko kuma ta whey tare da ƙarami kaɗan (kusan 50 g) na sauƙin carbohydrates. Hakanan ana bada shawarar gina jiki tsakanin cin abinci don kiyaye haɓakar haɓakar furotin a cikin jiki.
Kafin kwanciya, ana bada shawarar shan casein (furotin na dogon sha) ko cin 250-300 g na cuku don kare kanka daga catabolism yayin duk daren bacci. Kar ka manta da cin isasshen zare don shan abincin yau da kullun, to duk wata matsala tare da sashin hanji zai tsallake ku.
Motsa jiki
Matsakaicin wuri a cikin shirin horo don samun masarufi don ectomorph ana ba da motsa jiki na asali. Kiyaye keɓaɓɓun motsi zuwa mafi ƙarancin, tunda basu da inganci kuma sun ƙunshi ƙungiyar tsoka ɗaya kawai. Yakamata a hana Cardio gaba ɗaya, sai dai idan kuna da alamun kiwon lafiya game da shi.
Motsa jiki uku a mako zai fi ƙarfinsu, kuma ya fi kyau a fara da biyu gaba ɗaya - a cikin motsa jiki na farko, ɗora duka saman, kuma a na biyu - ƙasan. Ya kamata aikin motsa jiki ya zama mai ƙarfi, amma gajere - bai fi awa 1 ba, matsakaici - 1.5.
Yi ƙoƙari koyaushe haɓaka alamun ku. Arfin da kuka yi, da ƙarfin ƙarfin tsokoki. Sabili da haka, ba za a iya yin watsi da darussan kamar su buga benci ba, matattun abubuwa, da ƙuƙumma. Yayin da kuke ci gaba a cikin waɗannan darussan, daɗewa za ku sami ƙarfi da girma. Amma ba yadda za a ƙara nauyin aiki don ɓarna da fasaha.
Kuma lokacin da kuka sami tushe mai mahimmanci na ƙarfin tsoka da ƙarfi kuma idanuwanku suka zama kamar mesomorph, a hankali zaku iya ƙara nauyin cardio da motsa jiki na musamman don nazarin gida na wasu ƙungiyoyin tsoka.
Shirye-shiryen horo ga maza
Ba tare da horo ba, ƙarfin tsoka ba shakka ba zai kasance ba, jiki ba shi da buƙatar ilimin halittu don wannan. Me yasa za a kashe albarkatu akan dawo da microtraumas a cikin tsokoki, idan kuna iya sanya su cikin kayan adipose kuma ku bar su a ajiye?
Motsa jiki a cikin dakin motsa jiki
Shirin horo na kwana biyu a mako don ectomorph shine kamar haka:
| Litinin (babba) | ||
| Bench latsa kwance akan benci a kwance | 4x12,10,8,6 |  |
| Karkata Dumbbell Latsa | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ideaukar pullauka mai yawa | 4x10-15 |  |
| Lanƙwasa-kan barbell jere | 4x10 |  © Makatserchyk - stock.adobe.com |
| Sojojin soja | 4x10-12 |  |
| Karkacewa akan benci | 3x12-15 |  |
| Alhamis (ƙananan jiki) | ||
| Bellungiyoyin bellungiyar Barbell | 4x12,10,8,6 |  Ital Vitaly Sova - stock.adobe.com |
| Kafa kafa a cikin na'urar kwaikwayo | 3x10-12 |  |
| Lunƙwasa akan kafafu madaidaiciya | 4x10-12 |  |
| Barbell Hanya Lunges | 3x10 |  © Makatserchyk - stock.adobe.com |
| Nauyin Maraƙin Maraƙi | 4x15 |  |
| Rataya kafa ya tashi a kan sandar | 3x10-15 |  |
Wannan shirin horon ectomorph cikakke ne ga 'yan wasa masu farawa. Dukkanin tsarin horarwar an gina su ne ta hanyar motsi na yau da kullun - ba zaku cika wahala ba kuma a hankali zaku cigaba.
Ga 'yan wasa masu horo na asali, mafi kyawun zaɓi shine raba kwana uku:
| Litinin (kirji + kafadu + triceps) | ||
| Bench latsa kwance akan benci a kwance | 4x12,10,8,6 | |
| Latsa cikin Smith a kan benci mara kyau | 3x10 |  Du Hotunan Odua - stock.adobe.com |
| Dips a kan sandunan da ba daidai ba | 3x10-15 |  |
| Bench latsa tare da kunkuntar riko | 3x10 |  |
| Arnold latsa | 4x12 |  |
| Wide riko barbell janye | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Laraba (dawo + biceps) | ||
| Kashewa | 4x12,10,8,6 |  |
| Ideaukar pullauka mai yawa | 4x10-15 | |
| Hanyar dumbbell mai hannu daya | 3x10 |  |
| Takamaiman toshe Pull | 3x10 |  Tankist276 - stock.adobe.com |
| Naruntataccen Gauke Pauka | 4x10-12 |  |
| Jumma'a (kafafu + abs) | ||
| Bellungiyoyin bellungiyar Barbell | 4x12,10,8,6 | Ital Vitaly Sova - stock.adobe.com |
| Kafa kafa a cikin na'urar kwaikwayo | 3x10-12 | |
| Romania Dumbbell Deadlift | 4x10-12 |  |
| Hankalin Dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Maraƙi ya tashi a cikin na'urar kwaikwayo | 4x15 |  © Makatserchyk - stock.adobe.com |
| Karkatarwa a cikin na'urar kwaikwayo | 3x12-15 |  |
| Komawa crunches a benci | 3x10-15 |  |
Anan, karyewar ranar mako shine ta tsokoki na aiki, misali, triceps yana aiki a duk latsawa akan kirji, kuma biceps yana aiki a layuka a bayan. Movementsungiyoyin motsa jiki masu nauyi za su isa don yin aiki da waɗannan ƙananan ƙungiyoyin tsoka, don haka ba a buƙatar keɓewa a wannan matakin.
Karatun a gida
Kada ku karaya idan kun kasance ectomorph kuma ba ku da damar ziyarci gidan motsa jiki. Kuna iya shiga don wasanni da haɓaka ƙoshin lafiyarku ba tare da barin gidanku ba. Minimalarancin kayan aiki (kayan dumbbells da aka kwance a tsaye) da sha'awar sun isa.
Tsarin ka'idoji zai zama iri daya ne - babu wani banbanci ga tsokoki ko kuna aiki dasu a gida ko a kulab ɗin motsa jiki, babban abu shine yin aiki cikin yanayi ɗaya da ƙoƙarin haɓaka alamun ƙarfi. Horarwa tare da nauyinka da sannu zai haifar da rashin ci gaba, don haka aƙalla dumbbells ko nauyi ya kamata a samu.
Tsarin motsa jiki na gida na kwana biyu don ectomorph yakamata yayi kama da wannan:
| Litinin (babba) | ||
| Dumbbell latsa kwance akan benci ko bene | 4x12 |  |
| Ideaura ƙwanƙwasa turawa, ƙafa a kan dais | 4x12-15 |  |
| Ideaukar pullauka mai yawa | 4x10-15 | |
| Hanyar dumbbell mai hannu daya | 4x10 | |
| A tsaye dumbbell latsa | 4x10-12 |  B Yakobchuk Olena - stock.adobe.com |
| Crunches a kasa | 3x12-15 |  |
| Alhamis (ƙananan jiki) | ||
| Dumbbell Goblet squat | 4x12-15 |  |
| Dumbbell Madaidaiciya Kafa Deadlift | 4x10-12 | |
| Hankalin Dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Nauyin Maraƙin Maraƙi | 4x15 | |
| Karkatawa crunches a kasa | 3x10-15 |  © zane-zane - stock.adobe.com |
Idan turawa ko motsawa suna da sauƙi, yi su da ƙarin nauyi, misali, saka jaka tare da wani abu mai nauyi.
Rarraba aikin motsa jiki na gida kwana uku kamar haka:
| Litinin (kirji + kafadu + triceps) | ||
| Dumbbell latsa kwance akan benci ko bene | 4x12 | |
| Ideaura ƙwanƙwasa turawa, ƙafa a kan dais | 3x12-15 | |
| Tura abubuwa masu fashewa | 3x10-15 |  |
| Dumbbell benci latsa tare da tsaka tsaki riko (benci ko bene) | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Arnold latsa | 4x12 | |
| Layukan Dumbbell zuwa Chin | 4x12-15 |  Ig ruigsantos - stock.adobe.com |
| Laraba (dawo + biceps) | ||
| Dumbbell Deadlift | 4x12 |  |
| Ideaukar pullauka mai yawa | 4x10-15 | |
| Hanyar dumbbell mai hannu daya | 4x10 | |
| Naruntataccen Gauke Pauka | 4x10-15 | |
| Tsayayye dumbbell curls | 3x10-12 |  |
| Jumma'a (kafafu + abs) | ||
| Dumbbell Squats | 4x12 |  |
| Romania Dumbbell Deadlift | 4x10-12 | |
| Hankalin Dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Nauyin Maraƙin Maraƙi | 4x15 | |
| Karkatawa tare da ƙarin nauyi | 3x10-12 |  Fizkes - stock.adobe.com |
| Karkatawa crunches a kasa | 3x10-15 | © zane-zane - stock.adobe.com |
Shirye-shiryen horar da 'yan mata
Ectomorphs ba maza bane kawai, har ma mata. Mutane da yawa suna tunanin cewa wannan ita ce babbar fa'idarsu kuma suna iya cin komai ba tare da samun ci gaba ba. Amma mun riga mun yi la'akari da wannan batun - duk wani wuce gona da iri yana da sakamako, gami da cin abinci ba tare da nuna bambanci ba. 'Yan matan Ectomorph suna buƙatar yin aiki da kansu ba ƙasa da maza ba.
Gym azuzuwan
Tsarin horo don yarinyar ectomorph na kwana biyu yakamata yayi kama da wannan:
| Litinin (babba) | ||
| Dumbbell Bench Latsa | 4x12 |  |
| Hanyar dumbbell mai hannu daya | 4x10 | |
| Wuri Riga Riga | 4x10 |  © Makatserchyk - stock.adobe.com |
| Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Zaune Delta Press | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Ara dumbbell daga bayan kai | 3x12 |  Ital Vitaly Sova - stock.adobe.com |
| Dumbbell Curls Zaune a kan Kira Mara Kyau | 3x12 |  © Makatserchyk - stock.adobe.com |
| Alhamis (ƙananan jiki) | ||
| Squungiyar Smith | 4x12 |  |
| Lunƙwasa akan kafafu madaidaiciya | 4x10-12 | |
| Hankalin Dumbbell | 3x10 | © Makatserchyk - stock.adobe.com |
| Kwance Kafa Kafa | 3x15 |  © Makatserchyk - stock.adobe.com |
| Nauyin Maraƙin Maraƙi | 4x15 | |
| Karkacewa akan benci | 3x12-15 | |
Zaɓin raba kwana 3:
| Litinin (kirji + kafadu + triceps) | ||
| Zaunar da kirji latsawa | 4x12 |  © Makatserchyk - stock.adobe.com |
| Zama Dumbbell Latsa | 4x12 |  © Makatserchyk - stock.adobe.com |
| Wide riko barbell janye | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Ara dumbbell daga bayan kai | 3x12 | Ital Vitaly Sova - stock.adobe.com |
| Dumbbell kickback | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Karkacewa akan benci | 3x12 | |
| Laraba (dawo + biceps) | ||
| Ja sandar zuwa bel | 4x12,10,8,6 | © Makatserchyk - stock.adobe.com |
| Layin riko mai girma na toshe sama zuwa kirji | 4x10-15 | © Makatserchyk - stock.adobe.com |
| Takamaiman toshe Pull | 3x10 | Tankist276 - stock.adobe.com |
| Kunkuntar Riga Rage Riko | 3x10 |  © Makatserchyk - stock.adobe.com |
| Tsayayye dumbbell curls | 4x10-12 | |
| Jumma'a (kafafu + abs) | ||
| Squungiyar Smith | 4x12 | |
| Kafa kafa a cikin na'urar kwaikwayo | 3x12 | |
| Lunƙwasa akan kafafu madaidaiciya | 4x12 | |
| Hannun Smith | 3x10 |  N Alen Ajan - stock.adobe.com |
| Maraƙi ya tashi a cikin na'urar kwaikwayo | 4x15 | © Makatserchyk - stock.adobe.com |
| Komawa crunches a benci | 3x10-12 | |
Duk da cewa rabuwa ta faɗi tare da shirin namiji, wannan ba tsarin horo bane na ectomorph mai nauyin nauyi. Anan zamu gabatar da wasu atisaye na musamman don kare kayan aikin ligamentous mace daga rauni maras so. Bugu da ƙari, akwai ƙananan ƙananan raƙuman raƙuman ruwa a kan kashin baya, babu wasu matattun abubuwa masu nauyi da ƙwanƙwasawa tare da barbell, kamar yadda yake a cikin shirin don maza ectomorph.
Motsa jiki a gida
Kuna iya horarwa ba kawai a cikin dakin motsa jiki ba, har ma a gida. Koda yarinya na iya ɗaukar matakan farko don haɓaka ƙoshin lafiyarta a gida. Kuna buƙatar kawai dumbbells masu ruɓuwa.
Shirye-shiryen horo na mata ectomorph a gida na kwana biyu:
| Litinin (babba) | ||
| Pushaura ƙwanƙwasawa (idan ba ku da ƙarfi, kuna iya daga gwiwoyinku) | 4x10-15 |  Rey Andrey Bandurenko - stock.adobe.com |
| Hanyar dumbbell mai hannu daya | 4x10 | |
| Kwance Dumbbell Pullover | 3x10-12 |  P Nicholas Piccillo - stock.adobe.com |
| Zama Dumbbell Latsa | 4x12 | © Makatserchyk - stock.adobe.com |
| Lilo dumbbells zuwa tarnaƙi yayin tsaye | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Tsayayye dumbbell curls | 3x12 | |
| Ara dumbbell daga bayan kai | 3x12 | Ital Vitaly Sova - stock.adobe.com |
| Alhamis (ƙananan jiki) | ||
| Dumbbell Plie Squat | 4x15 |  |
| Dumbbell Madaidaiciya Kafa Deadlift | 4x12 | |
| Hankalin Dumbbell | 4x12 | © Makatserchyk - stock.adobe.com |
| Crunches a kasa | 3x12-15 | |
| Elbow plank | 3x40-60 sakan |  © Makatserchyk - stock.adobe.com |
Tsaga kwana uku:
| Litinin (kirji + kafadu + triceps) | ||
| Pushaura ƙwanƙwasawa (idan ba ku da ƙarfi, kuna iya daga gwiwoyinku) | 4x10-15 | Rey Andrey Bandurenko - stock.adobe.com |
| Zama Dumbbell Latsa | 4x12 | © Makatserchyk - stock.adobe.com |
| Layukan Dumbbell zuwa Chin | 4x12-15 | Ig ruigsantos - stock.adobe.com |
| Ara dumbbell daga bayan kai | 3x12 | Ital Vitaly Sova - stock.adobe.com |
| Kickback | 3x12 | © Makatserchyk - stock.adobe.com |
| Laraba (dawo + biceps) | ||
| Dumbbell Deadlift | 4x12 | |
| Hanyar dumbbell mai hannu daya | 4x10 | |
| Kwance Dumbbell Pullover | 4x12 | P Nicholas Piccillo - stock.adobe.com |
| Tsayayye dumbbell curls | 4x10-12 | |
| Jumma'a (kafafu + abs) | ||
| Dumbbell Goblet squat | 4x12 | |
| Dumbbell Madaidaiciya Kafa Deadlift | 4x12 | |
| Hankalin Dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Crunches a kasa | 3x12-15 | |
| Elbow plank | 3x40-60 sakan | © Makatserchyk - stock.adobe.com |
