Pakati pa mitundu ya thupi, pali zina zomwe sizichulukitsa kwambiri zolimbitsa thupi. Komabe, pali chenjezo limodzi: izi zimachitika koyambirira kokha. M'tsogolomu, chamoyo cholinganizidwa bwino chitha kuwonetsa zotsatira zabwino, kupyola onse ampikisano malinga ndi mtundu winawake. Tikulankhula za mawonekedwe a endomorph. Munkhaniyi, tiwona omwe ma endomorphs ndi omwe mavuto omwe kuchepa kwa kagayidwe kanyama kamakhala kothandiza kwa othamanga.
Zina zambiri
Chifukwa chake, endomorph ndi munthu yemwe ali ndi kagayidwe kochepa kwambiri komanso mafupa owonda. Pali malingaliro olakwika akuti anthu onse onenepa ali ndi kagayidwe kabwino kachilengedwe.
Komabe, izi sizowona kwathunthu. Nthawi zambiri, mafuta ochulukirapo amthupi samakhudzana ndi kukula kwa thupi, koma m'malo mwake, amatsutsana. Kukhala wonenepa kwambiri nthawi zambiri kumalumikizidwa ndimatenda amthupi omwe amabwera chifukwa chophwanya pafupipafupi mfundo zodyera athanzi.
Endomorphs sikuti nthawi zonse amakhala onenepa kwambiri. Chifukwa cha kuchepa kwa kagayidwe kachakudya, samamva njala yambiri ndipo amatha kudzidya okha pa zinyenyeswazi kuchokera patebulo lalikulu.
Anthu amtunduwu adadzuka chifukwa cha kusinthika: ma endomorphs nthawi zambiri amayenera kufa ndi njala. Zotsatira zake, apeza chipiriro chodabwitsa komanso mawonekedwe osinthika. Komabe, pazifukwa izi, minofu yawo imapeza pang'onopang'ono kuposa malo ogulitsa glycogen, ndikuwotcha kaye. Izi ndizomwe zimachitika ndi chamoyo chomwe chimakwaniritsa kukhathamiritsa.
Zopindulitsa za Somatotype
Endomorph - ndani kwenikweni pamasewera? Monga lamulo, awa ndi ma powerlifters okhala ndi chiuno chachikulu komanso zisonyezo zamphamvu zochititsa chidwi. Mwambiri, ma endomorphs ali ndi maubwino angapo pamitundu ina yamthupi. Zina mwazinthu zodziyimira pawokha, zikagwiritsidwa ntchito moyenera, ndizofunikira makamaka pakukhala ndi chithunzi cha azimayi.
- Kutha kusunga mawonekedwe. Kusintha pang'ono pang'onopang'ono sikungokhala temberero chabe, komanso mwayi. Inde, ndikuthokoza kwa iye kuti mutha kuchepetsa kuchepa kwa thupi ndikupanga maziko abwino a anabolic.
- Kugwiritsa ntchito mphamvu zochepa. Poyamba, ma endomorphs amangofunikira pang'ono pang'ono. Kuchita kwawo kumakula ngakhale atanyamula katundu wambiri.
- Mtengo wotsika wachuma. Endomorphs ndi ofanana ndi magalimoto aku Japan - amadya mafuta osachepera ndikuyendetsa kutali kwambiri. Sakusowa kalori wokwanira wa 5-6 zikwi zikwi. Ndikokwanira kuwonjezera 100 kcal pamenyu yanthawi zonse kuti muyambe kagayidwe kake.
- Kutha kulekerera zakudya zilizonse popanda kupititsa patsogolo kagayidwe kake. Popeza thupi limakonzedwa kale kuti likhale ndi njala, limayamba kumira m'malo osungira mafuta ngakhale pazakudya zovuta kwambiri. Kupititsa patsogolo kuchepa kwa kagayidwe kake sikungatheke, chifukwa cha kuthamanga kwake kumapeto kwenikweni.
- Katundu wothamangitsira njira zamagetsi. Ngati ndi kotheka, onetsetsani kapena muchepetse kunenepa kwambiri, ecto ndi meso atha kukhala ndi mavuto. Mapeto sadzakhala nawo. Kupatula apo, ali ndi kuthekera kopitilira muyeso. Endomorphs imathandizira kagayidwe kake kasanu, komwe kumapangitsa kuti kuchotseratu mafuta ochulukirapo.
- Cholesterol chachikulu. Izi zimapangitsa testosterone yambiri kuti ipangidwe. Kodi mwaona kuti anthu a ndevu nthawi zambiri amakhala onenepa kwambiri. Amagwiritsanso ntchito mahomoni owonjezera pophunzitsira. Testosterone yambiri - minofu yambiri - mphamvu zambiri!
Zoyipa za thupi
Endomorphs, komanso mitundu ina, ili ndi zovuta zawo, zomwe ambiri zimakhala zopunthwitsa pakupeza zotsatira zoyipa pamasewera.
- Kutsogola kwamafuta amthupi. Inde, inde ... Ziribe kanthu momwe timapachikira kuti kuchepa kwama metabolism ndi mwayi, anthu ambiri sadziwa momwe angagwiritsire ntchito. Chifukwa chake, ma endomorphs ambiri ndi onenepa kwambiri.
- Kuchira kwakanthawi pakati pa kulimbitsa thupi. Kuchepetsa kuchepa kwa thupi kumachedwetsa njira zochira pakati pa zolimbitsa thupi. Monga lamulo, izi zikutanthauza kuti simungagwiritse ntchito maulendo opitilira 3 pa sabata, osagwiritsa ntchito zolimbikitsa zina kuchokera ku dongosolo la mahomoni potenga AAS.
- Kukhalapo kwa katundu wochuluka pamtundu wa mtima. Kulemera kwambiri komanso malo ogulitsira mafuta ambiri ndizovuta zama endomorphs ambiri. Mtima umagwira ntchito pafupipafupi nthawi zonse, nthawi zina pamapeto pake pamawotcha mafuta. Chifukwa chake, ma endomorphs nthawi zambiri amavutika ndi kupweteka kwa mtima. Ndikosavuta kwa iwo kuti apeze "mtima wamasewera", chifukwa chake, ma endomorphs ayenera kuyandikira katundu wa cardio mosamala kwambiri ndikuwunika momwe amakhudzidwira.
Chofunika: ngakhale mawonekedwe akunja ndi mafotokozedwe amitundu itatu yaumunthu, munthu ayenera kumvetsetsa kuti m'chilengedwe mulibe ma endomorphs oyera, mesomorphs, kapena ectomorphs. Izi ndizovuta pokhudzana ndi chisinthiko. Ndizotheka kuti muli ndi mawonekedwe ofunikira kuchokera ku mtundu wina uliwonse, ndikudzilemba molakwika kuti ndinu m'modzi wawo. Koma cholakwika chachikulu ndikuti anthu onenepa kwambiri amaimba mlandu mtundu wawo wamtunduwu pazonse, zomwe ndizolakwika kwambiri. Nthawi zambiri, kunenepa kwambiri kumachitika chifukwa chophwanya mapulani azakudya ndi moyo wopanda thanzi, osati chifukwa chazinthu zonenepa.
Makhalidwe apaderadera
Musanafotokoze za endomorph, muyenera kuyang'ana momwe mtundu wina, wosakonzekera bwino zamasewera. Thupi la endomorph, ngati mesomorph ndi ectomorph, ndi zotsatira za kusinthika kwakutali.
Pafupifupi ma endomorphs amakono ali, pamlingo winawake, mbadwa za anthu ochokera kumayiko akumpoto. Kumpoto, anthu amakhala moyo wosamukasamuka, ndipo chakudya chawo chachikulu chinali nsomba, kapena nyama zodyetserako ziweto. Zotsatira zake, chakudya chinali chosakhazikika komanso chosowa. Kuti azolowere njala yanthawi zonse, thupi pang'onopang'ono lidachepetsa kagayidwe kake ndikubweretsa kukhathamiritsa kwatsopano. Chifukwa chake, kukhutitsa mathero amafunika mphamvu zochepa kuposa mtundu wina uliwonse. Endomorphs amakula pang'onopang'ono ndipo samakhala otanganidwa ndi njira yawo yamoyo.
Khalidwe | Mtengo | Kufotokozera |
| Kuchuluka kwa kunenepa | Pamwamba | Basal metabolism in endomorphs cholinga chake ndikuchepetsa. Zotsatira zake, amasungitsa zopitilira muyeso zilizonse zamagetsi zamagetsi, zomwe ndi, m'malo osungira mafuta. Izi zimakonzedwa mosavuta patatha zaka zingapo zolimbitsa thupi, pamene munthu ali ndi malo akuluakulu a glycogen, omwe amasungidwanso kwambiri. |
| Kulemera konse | Zochepa | Endomorphs ndi mitundu yokhayo yamtundu woyera yomwe siyikugwirizana ndi kuchuluka kwakuthupi. Ntchito yawo yayikulu ndi mtima wamphamvu womwe umatha kuthira magazi kwanthawi yayitali. Ma endomorphs onse odziwika ndi othamanga othamanga, popeza matupi awo amatha kugwiritsa ntchito mafuta m'malo mwa glycogen. |
| Kukula kwa dzanja | Woonda | Kuperewera kwa zolimbitsa thupi nthawi zonse kumapangitsa kukula kwa minofu / fupa la thupi. Popeza uwu ndiye mtundu wopangidwa bwino kwambiri wa anthu, mafupa, monga ogula calcium, amachepetsedwa. |
| Mlingo wamagetsi | Wochedwa kwambiri | Endomorphs amasinthidwa kwambiri kuti akhale ndi moyo kwakanthawi ndi njala. Chifukwa cha izi, kuchuluka kwa kagayidwe kachakudya kotsika kwambiri kumakhala kotsika kwambiri poyerekeza ndi kwamitundu ina. |
| Kodi mumamva njala kangati | Nthawi zambiri | Chifukwa chimodzimodzi - kuchepa kwa kagayidwe kake. |
| Kulemera kwa chakudya cha kalori | Pamwamba | Basal metabolism in endomorphs cholinga chake ndikuchepetsa. Zotsatira zake, amasungitsa zowonjezera zowonjezera zamagetsi zamagetsi - zomwe zili m'malo osungira mafuta. Izi zimakonzedwa mosavuta patatha zaka zingapo akuchita masewera olimbitsa thupi, pomwe munthu ali ndi malo okwanira a glycogen depot, momwe nkhokwe zazikulu zamafuta zimagawidwanso. |
| Zizindikiro zoyambira mphamvu | Zochepa | Mu ma endomorphs, njira zamagetsi ndizoposa za anabolic - chifukwa chake, palibe chifukwa chokhala ndi minofu yayikulu yopulumuka. |
| Mafuta ochepa omwe amapezeka | > 25% L | Endomorphs amasungitsa zopitilira muyeso zamafuta onse onyamula mphamvu - makamaka pamalo osungira mafuta. |
Zakudya zopatsa thanzi
Endomorphs iyenera kuthandizidwa mosamala kwambiri pakudya. Kuchokera pakusintha kwakung'ono kwama kalori kapena kuphatikiza kwa zinthu, nthawi yomweyo amataya ntchito ndi mawonekedwe. Kumbali inayi, ndi chakudya choyenera, izi zimatha kusandulika kuphatikiza, chifukwa kagayidwe kake kakang'ono kamakupatsani mwayi wokhala motalikirapo osachita khama.
Endomorph kulimbitsa thupi
Mosiyana ndi ma ectomorphs ndi mesomorphs, ma endomorphs sakukakamizidwa kutsatira dongosolo lawo la maphunziro. Minofu yawo yolimba ndiyabwino, kulola othamanga kuti azitha kuthamanga komanso kulimba komanso kupirira. Izi zikutanthauza kuti amatha kusintha mosavuta mtundu uliwonse wamaphunziro.
Kuti mupindule bwino ndibwino kuti mupange periodization:
- voliyumu yotsika kwambiri mumtundu wozungulira;
- anapopera voliyumu yayikulu ngati kugawanika.
Chifukwa chake kumapeto kudzakhazikika mofananira ndikukwaniritsa zotsatira zabwino zamaphunziro. Komabe, mosiyana ndi mitundu ina, safunika kuchita maphunziro apadera.
Koma mwayi wawo wofunikira kwambiri, womwe umalola kuti maphunziro azitha mphamvu, ndi mafuta omwe amawotcha glycogen. Mapeto ake amatulutsa mafuta owonjezera panthawi yamagetsi, chifukwa thupi, chifukwa cha chisinthiko, limaphwanya mafutawo molingana ndi cholinga chake chosinthika.
Zotsatira
Monga momwe zimakhalira ndi ma somatotypes ena, endomorph si chiganizo konse. M'malo mwake, zovuta zonse ndizosavuta kuzisintha ndipo zimasandulika mwayi. Kuchepetsa kagayidwe kachakudya, ngakhale kumachedwetsa njira yochizira mukatha masewera olimbitsa thupi, kumathandizira kuwongolera zakudya zanu. Makamaka, ngati endomorph yafika pouma ndi mafuta ochepa, ndiye kuti pokhala ndi chakudya choyenera bwino, imatha kukhalabe yayitali popanda kuwononga thanzi nthawi yayitali kuposa ectomorph komanso mesomorph.
Minofu yaminyewa yomangidwa ndi endomorph siyotayika ndipo, ngati kuli kofunikira, imadzazidwanso mosavuta mukamaphunzira.
Zotsatira zake, endomorph ndi wothamanga woyenera pamasewera ovuta. Ndipo kumbukirani kuti omanga thupi otchuka, ma powerlifters ndi owoloka ndege akhala choncho osati chifukwa cha mtundu wawo, koma ngakhale atero.
Richard Fronning ndi chitsanzo chabwino cha kupambana pa somatyp. Endomorph mwachilengedwe, adatha kupititsa patsogolo kagayidwe kake pamiyeso yayikulu ndikusinthira kuwongolera kukhala mwayi. Chifukwa cha ichi, adachita zolemera zomwezo nyengo iliyonse, akuwonetsa zotsatira zomwe zikukula pang'onopang'ono.
