Ectomorph, mesomorph, endomorph - momwe mungadziwire kuti ndinu ndani?

Malamulo a amuna amatha kukhala atatu - endomorph, mesomorph ndi ectomorph. Chithunzicho chidzakuthandizani kusankha yemwe ali. Kupitiliza kuchokera kugawa kumeneku, m'pofunikira kusankha mapulogalamu a maphunziro ndi zakudya ngati n'kofunikira kupeza misala. Chifukwa chidziwitso chimenechi ndi chofunikira kwambiri kwa iwo omwe akugwira ntchito yomanga thupi ndikufuna kupeza zotsatira zabwino. Tiyeni tikambirane za mitundu yonseyi mwatsatanetsatane.

Ectomorph

Ectomorphs ndi amuna oonda omwe ali ndi mavoti ang'onoang'ono ndi mawonekedwe apamwamba, minofu yaing'ono komanso kusowa kwa mafuta.

• Zizindikiro zofanana ndi ectomorph:
• mapewa ang'onoang'ono, m'chiuno ndi m'chiuno;
• nsalu mu girth wa masentimita 15-17.5;
• yaitali kumtunda ndi m'munsi manja;
• kuchepa kwa mavitamini amphamvu;
• minofu m'thupi ndi yochepa;
• Kuthamanga kwa metabolism (munthu ndi ambiri, koma kulemera sikuwonjezeka).

Ndi thupili, vuto lalikulu lomwe limayang'ana ectomorph ndi momwe mungapezere minofu misala. Chifukwa chakuti kagayidwe kamene kamayambitsa matendawa kamakhala kofulumira, zonse zopatsa mphamvu kuchokera ku chakudya zidzatenthedwa posakhalitsa. Pofuna kumanga minofu, zakudya za ectomorph ziyenera kukhala zowonjezereka kwambiri kuposa ma-mesomorphs kapena abambo. Ndibwino kuti mutenge mavitamini apadera ndi mafuta omega-3. Kuwonjezera pamenepo, zimatengedwa kuti ndi zopindulitsa kugwiritsa ntchito cocktails-geynerov. Pofuna kusunga minofu yanu kuti iwonongeke, nkofunika kudya musanagone. Kutalika kwa pulogalamu ya ectomorphs sikuyenera kupitirira 1 ora, kuphatikizapo kutentha. Ubwino waukulu wa ectomorph ndikuti mavuto omwe ali ndi kulemera kwakukulu samamuvutitsa, ndipo kuyanika kumakhala kophweka poyerekeza ndi mitundu ina yomanga. Chitsanzo chodziwika bwino cha ma ectomorphs pakati pa nyenyezi za kumanga thupi ndi Dexter Jackson ndi Frank Zane.

Mesomorph

Mesomorph ya munthu ndi masewera obadwa kuchokera ku kubadwa. Mtundu uwu ndi wabwino kwa kumanga thupi, chifukwa ma mesomorphs - omwe ali ndi mafupa akulu mwachibadwa - amakhala osavuta kupeza minofu yaikulu komanso mosavuta kutentha mafuta.

Maonekedwe apadera a mesomorph:

• nsalu za girt kuyambira 17.5 mpaka 20 cm;
• Mapepala, m'chiuno ndi m'chiuno ali ndi chiwerengero chazitali;
• kagayidwe ka shuga kameneka;
• mafuta amaika ngakhale ali, koma mosavuta amapita chifukwa cha zakudya zoyenera;
• minofu imayankha bwino kwa katundu ndipo imakula mofulumira.

Mbali yeniyeni ya mesomorph ndiyo kuti minofu imayamba kukula mwamsanga mutaphunzira kulemera. Izi zimakhudza makamaka oyamba. Koma ndi zakudya zosayenera, mukhoza kupeza mafuta owonjezera, omwe amachoka pambuyo pa cardio. Zitsanzo zodziwika za mesomorphs ndi Arnold Schwarzenegger, Phil Heath, Alexei Shabunya.

Endomorph

Mapetowa amakhala ndi "thupi" komanso thupi lofewa, lochepa komanso lolimba kwambiri. Malamulo amenewa amapereka mwayi wambiri pa zochitika za thupi.

Makhalidwe otchuka a endomorph:

• wodwala mu girth masentimita 20;
• Mapewa, chiuno ndi mchiuno ndizitali;
• miyendo nthawi yayitali kuposa thunthu;
• kagayidwe kabwino kake kakang'ono;
• Nthawi zambiri mumakhala wolemera kwambiri ngati mutadya molakwika.

Ubwino wa mesomorphs uli m'kusonkhanitsa mofulumira kwa minofu. Koma mafuta amamera mofulumira, motero nthawi zambiri amuna otere amaoneka obirira. Pofuna kuchepetsa kuchuluka kwa mafuta, mesomorph ndiyomwe ikuyenera kudya zakudya zabwino zomwe zimaphatikizidwa ndi mapuloteni, ndipo zimagwiritsidwa ntchito ku circular ndi cardio. Ndikumanga uku, palibe masewera olimbitsa thupi omwe amafunika. Chitsanzo cha mesomorph wojambula thupi ndi Jay Cutler.

Ectomorph, mesomorph, endomorph - momwe mungatanthauze mtundu wanu?

Choyamba, ndizofunikira kudziwa kuti zomwe zimatchedwa "zoyera" mitundu yomanga thupi ndizovuta kwambiri, nthawi zambiri pali mawonekedwe osiyanasiyana. Kuti mudziwe kuti ndinu ndani mwa malamulo a thupi lanu, yesani mabokosiwo, yesani kuchuluka kwa mapewa, m'chiuno ndi m'chiuno, kutalika kwa mikono ndi miyendo yokhudzana ndi thunthu. Fufuzani ngati kunali kosavuta kulemera pamene munali ndi zaka 17-20. Pulogalamu yophunzitsira iyenera kusankhidwa pokhapokha mutapanga mtundu wa thupi lanu. Kudya kwa ectomorph, mesomorph ndi endomorph ndizosiyana kwambiri. Zidzakumbukiridwa nthawi zonse kuti zotsatira zomwe mumazifuna zingatheke ngati mutayesetsa kuchita izi ndikulimbikira ku cholinga chanu!