Endomorph mutum ne mai saukin kamuwa da tsarin kiba. Filayen mai mai yankan kauri yafi kauri fiye da mutanen da suke da wasu nau'ikan na jiki, wanda hakan yana faruwa ne saboda sanadin saurin motsa jiki. Hakanan, endomorph yana da kwarangwal mai fa'ida, yana mai da shi girma sosai.
Tsokokin mutane masu irin wannan nau'ikan jiki suna amsawa da kyau ga motsa jiki anaerobic, saboda haka samun tsoka ba tare da wata matsala ba. Amma idan yawan mai ya girma tare da ƙwayar tsoka? Don kauce wa wannan, shiga cikin shirin horo na musamman don endomorph. Tare da ingantaccen abinci mai gina jiki, zai ba da kyakkyawan sakamako a cikin yaƙin jikin tsoka.
Wanene endomorph?
Endomorphs yana da halaye masu zuwa:
- Girman jiki.
- Hankali ga kiba mace.
- Itsididdigar mai mai yawa a kan kwatangwalo da kugu.
- Kafada
Sebastian Kaulitzki - stock.adobe.com
Duk waɗannan alamun suna cikin asalin ɗari bisa ɗari ne kawai na endomorphs. Amma waɗannan suna da wuya a yanayi. A aikace, wani abu tsakanin mesomorph da endomorph yafi na kowa. Tare da madaidaiciyar hanyar horo da abinci mai gina jiki, irin wannan mutumin na iya zama mai kyan gani kuma yana da ƙwarewar wasan motsa jiki. Akwai irin waɗannan misalai da yawa, gami da aiwatar da CrossFit.
Idan mutum a lokaci guda da taurin kai ya yi biris da wasannin motsa jiki da ingantaccen abinci, a tsawon lokaci zai juye zuwa endomorph mai ƙananan tsokoki tare da tsokoki marasa ƙarfi da mai mai mai yawa, kuma zai zama da wahalar gyara halin.
Fasali na horon endomorph
Akwai matakai biyu a gina jikinka: samun yawan tsoka da bushewa. Duk matakan biyu suna da sinadirai masu gina jiki da kuma motsa jiki. Yadda ake horar da endomorph don samun karfin tsoka, amma a lokaci guda kar yayi kauri, amma, akasin haka, rabu da yawan kiba?
Dama ta lafazi
A ka'idar, komai abu ne mai sauki. Motsa jiki sosai, bawa jikinka nauyin zuciya, kuma kalli abincinka. Yi bugun zuciya a wani wuri mai ƙarancin ƙarfi (bugun zuciya 60-70% na matsakaici) don kula da lafiyar zuciya, ƙara ƙarfin jimreji, da sauƙin tasirin ƙona mai. Koyaya, zaku iya ƙara girman wannan nau'in motsa jiki idan kun sami mai mai yawa yayin lokacin samun riba ko nauyi ya tsaya yayin bushewa.
Idan endomorph ya fara zuwa dakin motsa jiki kuma yayi kiba, ana bada shawarar a bushe da farko, sannan kawai a kara kiba. In ba haka ba, zai sami ƙarin kiba mai yawa, wanda ya fi dacewa da "mannewa" ga wanda yake yanzu. Hakanan, bayan bushewa, zai zama bayyananne waɗanne ƙungiyoyin tsoka yakamata a jaddada.
A cikin shirin horarwa na endomorph, girmamawa yana kan darussan asali:
- squats;
- benci latsa da dumbbells kwance da tsaye;
- matattarar rai da kuma madaidaiciya ƙafa;
- ja-sama;
- karkatar da dirka;
- turawa a kan sandunan da ba daidai ba, da dai sauransu.
Suna bayar da matsakaicin lodi akan dukkan manya da ƙananan kungiyoyin tsoka. Dole ne a yi ginshiƙin duka akan taro da bushewa. Lokacin da rasa nauyi, baku buƙatar mayar da hankali kawai ga keɓancewa da ƙara yawan maimaitawa - a cikin wannan yanayin, zaku rasa yawancin tsoka, kuma duk saitin zai zama a banza. Babban kalubale a cikin bushewa shine kokarin kiyaye ƙarfin ku a cikin ƙa'idodin ƙaura da ƙara ɗan kaɗaici.
Ayyuka na asali yakamata su zama kusan 70-80% na shirin horo na endomorph.
Motsa jiki na Cardio
Cardio abu ne mai mahimmanci idan kuna ƙoƙarin samun nauyin bushe kamar yadda ya yiwu ko shirin bushe... Wannan na iya kasancewa ko dai zama na minti 20-30 mai haske bayan babban lodin, ko wani cikakken aikin motsa jiki daban a ranar hutu. Gudun tafiya a wurin shakatawa, tafiya a kan matattara, keke, tafiya akan stepper, da ƙari. Akwai zaɓuɓɓuka da yawa, zaɓi wanda kuka fi so. Babban abu shine bugun jini.
Idan baku damu da gaske cewa kun sami ɗan ƙarin kitse tare da tsokokinku ba, zaku iya tsallake bugun ƙwayoyin cuta ku mai da hankali kan ƙarfin horo. Za a iya rarar rarar a busar. Kuma kodayake wannan yana da matukar wahala ga endomorphs, yawancin 'yan wasa sun fi son shan wahala na tsawon watanni 2-3 kan bushewa tare da tsauraran abinci da yawan zuciya fiye da tafiya tare da waƙa duk tsawon shekara kuma suna iyakance kansu cikin abinci mai gina jiki.
Yayin bushewa, a hankali zaku iya ƙara tsawon lokaci da ƙarfin aikin motsa jiki na cardio. Kuna iya farawa minti 30 bayan ƙarfin horo kuma kuyi aiki har zuwa awanni na kullun na zaman cardio. Yana da kyau a yi amfani da ajiyar zuciya. Don hana kamuwa, tabbatar da ɗaukar ƙarin abubuwa masu ƙarfi tare da potassium da magnesium.
Ka tuna da babban abu: tsarin gina jikin motsa jiki daga farko don endomorph na iya daukar sama da watanni uku ko ma watanni shida. Yi tsammanin yin horo sosai har tsawon shekaru. Bayan lokaci, wannan zai zama al'ada kuma ya zama wani ɓangare na rayuwar ku, kuma sakamakon da aka samu zai motsa ku don ci gaban nasarorin wasanni.
Tion Motsi - stock.adobe.com
Nuances na abinci mai gina jiki
Ba tare da ingantaccen abinci mai gina jiki ba, endomorph ba zai sami nasara a wasanni masu ƙarfi ba. Duk abin da yakamata ayi la'akari dashi: adadin kuzari, sunadarai, mai, carbohydrates, micronutrients, ruwa, da dai sauransu. Abincin ya kamata ya kunshi abinci na yau da kullun da na sabo, ba abinci mai sauri da mai mai, babu gari da mai.
Yi lissafin yawan adadin kuzari na yau da kullun ta amfani da dabara:
- Maza: (10 x nauyi (kg) + 6.25 x tsawo (cm) - 5 x shekaru (g) + 5) x K
- Ga mata: (10 x nauyi (kg) + 6.25 x tsawo (cm) - 5 x shekaru (g) - 161) x K
Inda K shine ma'aunin matakin aikin ɗan adam. Yana da digiri biyar:
- 1.2 - aikin zama da rashin horo;
- 1,375 - wasan motsa jiki da ba safai ya wuce sau 2 a mako ko ƙaramin aiki a rayuwar yau da kullun ba;
- 1.55 - horarwa sau 3-4 a mako ko matsakaicin aiki;
- 1,725 - horarwa har sau 5 a sati gami da ayyuka yayin rana;
- 1.9 - Aiki mai wahala ko horo na yau da kullun.
Wannan zai ba ku kusan adadin kuzari na yau da kullun don kula da nauyinku na yanzu. Don samun ƙarfin tsoka, kuna buƙatar ƙara wani 10% (kuma ƙara wani 5% kowane mako 2 idan babu ci gaba). Don asarar nauyi, akasin haka, mun debe 15-20% daga wannan adadin, amma babu ƙari, sa'annan bushewa zai faru ba tare da lalacewar ƙwayar tsoka ba.
Endomorph yana buƙatar cinyewa kowace rana game da furotin na g 2.5, 3-4 g carbohydrates da 1 g mai mai nauyin kilogiram... Wannan rabo zai baka damar samun karfin karfin jiki a hankali ba tare da tara kitse mai yawa ba. Idan kun ji cewa ci gaba ya tsaya kuma babu isasshen makamashi, ƙara wasu carbohydrates. Don asarar nauyi, rage yawan adadin kuzari ta rage adadin carbohydrates. Muna cinye adadin furotin daidai lokacin da aka sami nauyi, in ba haka ba cikakken dawowa ba zai yi aiki ba. Kuna iya ƙara adadin zuwa gram 3 na kilogiram na nauyin jiki.
Zabi samfuran halitta na musamman. Muna da sha'awar masarufi masu haɗari - hatsi, durum alkama taliya, kayan lambu. Daga Sweets, muna cin 'ya'yan itatuwa ne kawai a matsakaici. Game da furotin, muna ba da fifiko ga nama, kaza, qwai, kayan kiwo, kifi da furotin whey. Tabbatar da cinye acid mai mai ƙanshi. Abinci irin su mai laushi, man kifi da goro ya kamata a saka su cikin abinci akai-akai.
Ga endomorphs waɗanda ba sa saka idanu game da yawan adadin kuzari da ingancin abincin da aka ci, hanya kai tsaye zuwa rukunin masu nauyi a cikin wasanni masu ƙarfi. Amma idan burin ku kyakkyawar jiki ce ta motsa jiki da haɓaka aiki ta kowane fanni, bi shawarar da ke sama.
Motsa jiki a cikin dakin motsa jiki
Adadin mafi kyawun aikin motsa jiki don madaidaiciyar endomorphs shine 3-4 a mako.
Kusan kusan kwana 3 kamar haka:
| Litinin (kirji + triceps + gaba da tsakiyar delta) | ||
| Bench latsa | 4x12,10,8,6 |  |
| Karkata Dumbbell Latsa | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dips a kan sandunan da ba daidai ba | 3x10-15 |  |
| Sojojin soja | 4x10-12 |  |
| Wide riko barbell janye | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Lilo dumbbells zuwa ga tarnaƙi yayin tsaye | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Faransa benci latsa | 4x12 |  |
| Laraba (dawo + biceps + baya Delta) | ||
| Laddara | 4x12,10,8,6 |  |
| Ideaukar pullauka mai yawa | 4x10-15 |  |
| T-bar matattu | 4x10 |  |
| Rikicin riko ya jawo zuwa kirji | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kwance kwance a kan toshe | 3x10 |  Tankist276 - stock.adobe.com |
| Tsaye barbell curls | 4x12 |  © Makatserchyk - stock.adobe.com |
| Benungiyar Bench Dumbbell Curls ta Scott | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Lilo dumbbells a cikin karkata | 4x15 |  © Makatserchyk - stock.adobe.com |
| Jumma'a (kafafu + abs) | ||
| Fadada Kafa | 3x15-20 (dumi-dumi) |  © Makatserchyk - stock.adobe.com |
| Bellungiyoyin bellungiyar Barbell | 4x12,10,8,6 |  Ital Vitaly Sova - stock.adobe.com |
| Kafa latsawa a cikin na'urar kwaikwayo | 3x12 |  |
| Hankalin Dumbbell | 4x10 |  © Makatserchyk - stock.adobe.com |
| Kwance Kafa Kafa | 3x15 |  © Makatserchyk - stock.adobe.com |
| Tsayayyar Maraƙin Tsaye | 4x15 |  © Makatserchyk - stock.adobe.com |
| Karkatarwa a cikin na'urar kwaikwayo | 3x12-15 |  |
| Karkatawa crunches a kan benci | 3x10-15 |  |
Shirin kwana hudu:
| Litinin (hannaye) | ||
| Bench latsa tare da kunkuntar riko | 4x10 |  |
| Tsaye barbell curls | 4x10-12 | © Makatserchyk - stock.adobe.com |
| Faransa benci latsa | 3x12 | |
| Dumbbell curls a kan karkataccen benci | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Dumbbell kickback | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Guduma masu guduma | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Block Row tare da Igiyar Triceps | 3x15 |  _Italo_ - stock.adobe.com |
| Talata (kafafu) | ||
| Fadada Kafa | 3x15-20 (dumi-dumi) | © Makatserchyk - stock.adobe.com |
| Bellungiyoyin bellungiyar Barbell | 4x12,10,8,6 | Ital Vitaly Sova - stock.adobe.com |
| Gangar inji | 3x12 |  Unta mountaira - stock.adobe.com |
| Larfafawa a madaidaiciyar ƙafafu tare da barbell | 4x10-12 |  |
| Kwance Kafa Kafa | 3x15 | © Makatserchyk - stock.adobe.com |
| Nauyin Maraƙin Maraƙi | 4x15 |  |
| Alhamis (kirji + gaba da tsakiyar Delta) | ||
| Bench latsa | 4x12,10,8,6 | |
| Karkata Dumbbell Latsa | 3x10 | © Makatserchyk - stock.adobe.com |
| Latsa cikin na'urar kwaikwayo a kirjin | 3x12 |  © Makatserchyk - stock.adobe.com |
| Zaune dumbbell latsa | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Wide riko barbell janye | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Lilo dumbbells zuwa ga tarnaƙi yayin tsaye | 3x15 | © Makatserchyk - stock.adobe.com |
| Karkacewa akan benci | 3x12-15 |  |
| Jumma'a (baya + baya Delta) | ||
| Ideaukar pullauka mai yawa | 4x10-15 | |
| Jere na ɗaya dumbbell zuwa bel | 4x10 |  |
| Kunkuntar Riga Rage Riko | 3x10 |  © Makatserchyk - stock.adobe.com |
| T-bar matattu | 3x10 | |
| Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Zuwa gefe | 4x15 | © Makatserchyk - stock.adobe.com |
| Rataya kafa yana dagawa akan sandar kwance | 3x10-15 |  |
A wannan bambancin na rarrabuwar, ana janye hannaye a rana daban. Hakanan, zaku iya mai da hankali kan delta - yi su a ranar Litinin, kuma triceps tare da kirji da biceps tare da baya. Zaba wa kanka wane bangare na jiki yake buƙatar karin famfunan daidai.
/Ara / rage adadin zuciyar da aka yi dangane da fasalin ku da lafiyar ku. Duk ya dogara da burin ku - yayin da kuka sami tsoka, bugun zuciya yana taimaka muku ƙona adadin kuzari da yawa da kiyaye lafiyar zuciya da jijiyoyin jini. Amma yawan aiki na iya dakatar da ɗaukar tsoka idan ba ku rufe kuɗin da abinci ba. Kuna buƙatar samun daidaitattun daidaito.
A lokacin bushewa, zuciya ita ce babbar makami a cikin yaƙi da ƙiba mai yawa, kuma yana buƙatar a ƙara yin shi, kamar yin tafiya na tsawon sa'a guda ko motsa jiki na motsa jiki a kwanakin da suka rage daga horo.
Motsa jiki a gida
Horon gida yana da kyau, musamman idan kuna da wani abu don yaɗa nauyin. Kasancewa a cikin arsenal aƙalla sandar kwance da dumbbells masu ruɓuwawa tare da nauyin da kake buƙata, tuni zaka iya aiwatar da cikakken motsa jiki. Ka'idodin horo ba su da bambanci da waɗanda ke cikin ƙungiyar motsa jiki.
A ƙasa akwai shirin horo don endomorph na kwanaki 3 ta amfani da waɗannan bawo:
| Litinin (kirji + triceps + gaba da tsakiyar delta) | ||
| Dumbbell latsa kwance akan benci ko a ƙasa | 4x10-12 |  |
| Pushunƙarar turawa da hannu tare da kafafun kafafu | 4x10-15 |  |
| Arnold latsa | 4x10-12 |  |
| Layukan Dumbbell zuwa Chin | 4x12-15 |  Ig ruigsantos - stock.adobe.com |
| Lilo dumbbells zuwa ga tarnaƙi | 3x15 | © Makatserchyk - stock.adobe.com |
| Latsa bencin Faransa tare da dumbbells | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Turawa tare da kunkuntun makamai | 3x10-15 |  |
| Laraba (dawo + biceps + baya Delta) | ||
| Dumbbell Deadlift | 4x10-12 |  |
| Ideaukar pullauka mai yawa | 4x10-15 | |
| Hanyar dumbbell mai hannu daya | 3x10 | |
| Naruntataccen ripauke ullauka | 3x10-15 |  |
| Tsayayye dumbbell curls | 4x10-12 |  |
| Mai da hankali dumbbell curls | 3x10-12 |  © Maksim Toome - stock.adobe.com |
| Lilo dumbbells a cikin karkata | 4x15 | © Makatserchyk - stock.adobe.com |
| Jumma'a (kafafu + abs) | ||
| Dumbbell Squats | 4x12 |  |
| Dumbbell Madaidaiciya Kafa Matattu | 4x10-12 |  |
| Hankalin Dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Nauyin Maraƙin Maraƙi | 4x15 | |
| Elbow plank tare da ƙarin nauyi | 3x60-90 sakan |  |
| Rataye kusurwa a kan sandar kwance | 3x40-60 sakan |  As Vasyl - stock.adobe.com |
Wannan shirin ya zama cikakke ga duka lokacin girma da lokacin bushewa. Bambanci tsakanin waɗannan halaye zai kasance a cikin abinci da adadin nauyin cardio.
