Kodi mesomorphs ndi ndani?

Musanaphunzire za thupi lanu, muyenera kudziwa bwinobwino zomwe munthu amabwera kudzachita masewera olimbitsa thupi. Magawo ambiri amatengera izi, kuyambira kukonzekera chakudya mpaka malo ophunzitsira omwe amagwiritsidwa ntchito. Chinthu choyamba chimene muyenera kuchita ndikutanthauzira mtundu wanu wa mtundu. Ndizotheka kuti kupeza kwanu molimbika (kuvuta kupeza minofu) sikugwirizana konse ndi mtundu winawo, koma zimangodalira moyo wanu wamakono.

M'nkhaniyi tikambirana za ma mesomorphs - ndimikhalidwe yanji ya anthu omwe ali ndi mtundu woterewu, momwe angasinthire zakudya ndi maphunziro a mesomorphs, ndi zomwe muyenera kuyang'ana poyamba.

Zambiri zamtundu

Ndiye mesomorph ndi ndani? Mesomorph ndi mtundu wamthupi (mtundu wina). Pali mitundu itatu yayikulu kwambiri komanso mitundu ingapo yapakatikati.

Pachikhalidwe, othamanga onse ali ndi mitundu itatu yazolemba:

1. Ectomorph ndiwopindulitsa kwambiri, wopanda chiyembekezo komanso wopanda mwayi / mtsikana wopanda mwayi mumasewera akulu.
2. Endomorph ndi bambo wazaka zapakati paofesi wazonenepa yemwe adabwera kudzathamanga bwino panjirayo ndikudya ma pie atangomaliza kumene masewera olimbitsa thupi.
3. Mesomorph ndi mphunzitsi wa jock yemwe amayang'ana pansi aliyense, amamwa zomanga thupi komanso opeza.

Zomwe ndi zomwe anthu ambiri omwe amabwera ku holo yoyamba amaganiza. Komabe, monga zikuwonetsedwera, anthu omwe ali ndi cholinga amakwaniritsa zotsatira zawo zamasewera (kapena zosakhala zamasewera) osati chifukwa cha mtundu winawo, koma ngakhale zili choncho.

Mwachitsanzo, womanga thupi wotchuka kwambiri wazaka za zana la 20, Arnold Schwarzenegger, anali ectomorph wamba. Nyenyezi ya CrossFit Rich Froning ndi endomorph yomwe imakonda kudzikundikira kwamafuta, yomwe imachotsa mwa maphunziro. Mwina mesomorph yekha wangwiro wa othamanga otchuka ndi Matt Fraser. Chifukwa cha mtundu wake wamtunduwu, imathandizira kuchepa kwa kukula, kukulitsa kupirira kwamphamvu ngakhale kuthekera kwa mtundu wake.

Tsopano, mozama, mitundu yayikulu yamatchulidwe amasiyana bwanji, ndipo mesomorph imawonekera bwanji pakati pawo?

1. Ectomorph ndi munthu wamtali wokhala ndi mafupa aatali, owonda. Mbali yapadera ndi kusala kudya kwa metabolism, kulimba. Mwayi: Ngati munthu wotereyu akulemera, ndiye kuti ndiye mnofu wowuma.
2. Endomorph - mafupa otakata, kuchepa kwama metabolism, kusowa kwamphamvu pakuphunzitsira mphamvu. Ubwino wake waukulu ndikosavuta kulamulira kulemera kwanu, popeza zotsatira zake zimatheka pokhapokha mutasintha zakudya.
3. Mesomorph ndi mtanda pakati pa ecto ndi endo. Zimatengera kunenepa mwachangu, komwe, chifukwa cha kuchuluka kwa mahomoni komanso kagayidwe kake kofulumira, kumakupatsani mwayi wokhazikika osati mafuta amthupi okha, komanso minofu ya minofu. Ngakhale zomwe zimapangitsa kuti masewera akwaniritsidwe, ali ndi vuto lalikulu - ndizovuta kuti awume, popeza mafuta ali ndi vuto lochepa pang'ono pakudya, minofu yamenenso "imayaka".

Nkhani ya mtundu wangwiro

Ngakhale zili pamwambapa, pali chenjezo lofunikira. Ngakhale mutakhala ndi fupa lalikulu bwanji, mtunduwo umangowerengera zomwe zingapangitse kuti zitheke. Ngati kwa zaka zingapo mumadzitopetsa ndi ntchito yayitali yamaofesi komanso zakudya zosayenera, ndiye kuti mutha kukhala mesomorph, omwe, chifukwa chakusowa kwa minofu ya thupi, amawoneka ngati endomorph. Ndizotheka kuti poyamba zikhala zovuta kwambiri kuti mukwaniritse zotsatira.

Koma sizomwe zimangokhala momwe zimakhalira zomwe zimatsimikizira mtundu wa thupi. Pali mitundu ingapo yophatikiza. Mwachitsanzo, kuchuluka kwanu kwa kagayidwe kachakudya kungakhale kotsika kwambiri, koma pobweza mudzapeza minofu yoyera kwambiri. Izi zikutanthauza kuti ndinu osakaniza ecto ndi meso. Ndipo ngati kulemera kwanu kumangodumphadumpha, osakhudza mphamvu zanu, ndiye kuti mwina ndinu osakaniza ecto ndi endo.

Vuto lonse ndilakuti anthu amasankha mtundu wawo wamtunduwu ndi mtundu winawake pokhapokha ndi mawonekedwe akunja, omwe nthawi zambiri amakhala chifukwa cha moyo wina. Amatha kukhala ndi mtundu wosiyanitsa ndi mtundu wina wamtunduwu ndipo nthawi yomweyo amakhala amtundu wina.

Nthawi zambiri, zokambirana zamatototypes ndi ena amthupi lanu ndizongopeka chabe. Ngati muli ndi chizoloŵezi cholemera, zikhoza kukhala chifukwa cha kuchuluka kwa kagayidwe kake. Mukangothamanga, kulemera kwanu kwa anabolic kumatha kusintha. Izi zimachitikanso: munthu moyo wake wonse adadziona ngati mesomorph, makamaka adakhala ectomorph.

Kuchokera pazolankhula zazitali zonsezi, ziganizo zazikulu ziwiri zikutsatira:

1. Palibe mtundu wina wangwiro m'chilengedwe. Mitundu yayikulu imangowonetsedwa ngati mfundo zopitilira muyeso kwa wolamulira.
2. Mtunduwu ndi 20% yokha yopambana. Zomwe zatsala ndi zokhumba zanu, zizolowezi zanu, moyo wanu komanso maphunziro anu.

Ubwino

Kubwerera kuzinthu zamatupi a mesomorph, titha kuwunikira zabwino zazikulu zomwe zimakhudza magwiridwe antchito:

1. Mphamvu zowoneka bwino.
2. Mkulu kuchira mlingo. Mesomorph ndiye mtundu wokhawo womwe ungakwanitse kuphunzitsa kangapo katatu pasabata osatenga zina za AAS.
3. Khola kunenepa. Izi sizitanthauza kuti mesomorph ndiwamphamvu kuposa ectomorph, chifukwa nthawi zambiri, kuchuluka kwa mphamvu / mphamvu sikusintha.
4. Zabwino bwino kagayidwe kake.
5. Zovuta zochepa. Izi zimathandizidwa ndi makulidwe amafupa.
6. Zizindikiro zamphamvu kwambiri - koma izi zimathandizidwa ndi kulemera pang'ono. Popeza mulingo wa lever ndi wocheperako, zikutanthauza kuti munthuyo ayenera kukweza barbell mtunda waufupi, kuti athe kulemera kwambiri.

Zovuta

Mtundu uwu umakhalanso ndi zoperewera, zomwe nthawi zambiri zimathetsa masewera othamanga:

1. Wolemera mafuta wosanjikiza. Mukamauma, mesomorphs amayaka mofanana. Mwa omanga thupi apamwamba, Jay Cutler yekha ndiye anali mesomorph woyambirira, ndipo nthawi zonse ankadzudzulidwa chifukwa cha chitukuko.
2. Kuwononga zotsatira. Omwe anaphonya kulimbitsa thupi -5 kg ​​mpaka kulemera kwa ntchito. Mesomorphs amadziwika osati kokha chifukwa chakuti amayamba kulimba, komanso chifukwa chakuti amafooketsa msanga.
3. Kupanda ulusi woyera wa minofu. Mesomorphs sali olimba kwambiri. Izi zimathandizidwa ndi kusowa kwa ulusi wapadera "wocheperako", womwe umagwira ntchito m'malo ampope wamphamvu kwambiri.
4. Kutembenuka kwakukulu kwa depo ya glycogen.
5. Mahomoni okwera.
6. Kuphatikiza kwa minofu ku mitsempha ndi mafupa kumakonzedwa m'njira yoti masewera olimbitsa thupi ndi kulemera kwawo ndi kovuta kwa mesomorphs.

Kodi sindine wopusa maso kwa ola limodzi?

Kuti mudziwe mtundu wanu wa mtundu, muyenera kuchita mwaluso ndi izi:

Ngakhale mutayandikira pafupi bwanji ndi zomwe zili patebulopo, kumbukirani kuti palibe mtundu winawake wachilengedwe. Tonsefe ndife kuphatikiza kwa ma subspecies osiyanasiyana a somatotypes, omwe alipo opitilira mazana angapo. Izi zikutanthauza kuti simuyenera kudziyika nokha ngati mtundu umodzi ndikudandaula za izo (kapena, m'malo mwake, sangalalani). Ndi bwino kuphunzira thupi lanu mwatsatanetsatane kuti mugwiritse ntchito bwino maubwino anu ndikuchepetsa zovuta.

Ndiye chotsatira ndi chiyani?

Poganizira mesomorphs ngati mtundu winawake, sitinakambiranepo malamulo ophunzitsira komanso zakudya. Ngakhale zabwino zoonekeratu za mtunduwu, ndikofunikira kutsatira malamulo ena.

1. Kulimbitsa thupi kwambiri. Musaope kuchita mopitirira muyeso. Masamba anu oyambirira a testosterone ndi apamwamba kuposa anthu ambiri. Mukamaphunzitsa mwamphamvu, mudzapeza zotsatira mwachangu.
2. Zojambula zokweza. Sankhani kachitidwe kakunyamulira pazomwe mungaphunzitse voliyumu - izi zikuthandizani kuti mukhale ndi zosowa zazikulu za ulusi wa minofu mwachangu ndikuwonjezera kuchuluka kwa misa youma.
3. Zakudya zolimba kwambiri. Ngati mukufuna kukwaniritsa zotsatira osati pamipikisano, komanso kuti muwonekere kukhala wowoneka bwino, onetsetsani kalori iliyonse yomwe mungalowe m'thupi.
4. Letsani pa nthawi ya chakudya.
5. Mkulu kagayidwe kachakudya. Mosiyana ndi ma endomorphs, kusintha kulikonse mu pulogalamu yophunzitsira kapena dongosolo lazakudya kumakukhudzani masiku 2-3.

Zotsatira

Tsopano mukudziwa kuzindikira mesomorph pagulu lazomaliza. Koma koposa zonse, mwadziwa momwe mungagwiritsire ntchito bwino maubwino amtundu wanu. Tsoka ilo, ngakhale kusokonekera kwachilengedwe kwa mesomophras pamphamvu zamagetsi, chinthu chomwecho chimakhala temberero lawo. Kusakhala zopinga panjira yokwaniritsira zolinga zimawamasula. Ndipo akamakumana koyamba ndi zovuta pakulembanso ntchito kapena kuyanika koyera, nthawi zambiri samakhala ndi malingaliro, kapena othandiza, kapena othandizira.

Osangokhala mesomorph, komanso wothamanga wolimbikira! Yesani, yesani ndikusintha thupi lanu kutengera momwe zinthu zilili komanso zolinga zanu. Chofunika koposa, pewani kugwiritsa ntchito mankhwala osokoneza bongo ndi AAS mpaka mutakwanitsa malire anu obadwa nawo, omwe, mwakutero, ali kutali kwambiri ndi malingaliro anu.

Onerani kanemayo: BODY TYPE: ഒര കടടകഥയ??? EctomorphEndomorphMesomorphDietWorkouts (November 2024).