Momwe mungadziwire mtundu wa thupi lanu?

Aliyense wa ife ali payekha - izi ndi mfundo. Komabe, nthawi zambiri anthu awiri osiyana ndendende amagwirizana chimodzimodzi potengera mtundu wa thupi ndikumanga. Zikatero, wina amalankhula za mtundu womwewo. M'nkhaniyi tidzakuwuzani mitundu yamthupi, momwe mungadziwire nokha komanso momwe mungayikonzekere mothandizidwa ndi masewera.

Gulu ndi mtundu wa thupi

Mosasamala za jenda, pasukulu ya zamankhwala yaku Russia, ndichizolowezi kuganizira mitundu yamthupi yomwe amafotokozedwa nthawi ina ndi Academician Chernorutsky. M'magulu amakono azamasewera, gulu la Sheldon limadziwika kwambiri. Zonsezi zikuwonetsedwa patebulo pansipa.

Mwambiri, kusiyana kokha pano kuli m'dzina. Kuphatikiza apo, gulu la Sheldon limakonda kugwiritsidwa ntchito makamaka pokhudzana ndi zomanga thupi.

Ngati mujambula zofananira, mupeza chithunzi chotsatirachi:

• asthenic = ectomorph;
• normostenic = mesomorph;
• hypersthenic = kumapeto.

Iliyonse mwanjira zamtundu wapamwambazi ili ndi mawonekedwe ake, momwe ntchito yophunzitsira imadalira, kutalika kwa njira yokwaniritsira zomwe mukufuna, komanso pulogalamu ya zakudya.

Makhalidwe a ectomorph

Ectomorphs (iwonso asthenics) amadziwika ndi mawonekedwe a dolichomorphic. Anthu awa amakonda:

• miyendo yayitali;
• kutalika chifuwa;
• mbali ya hypogastric, yopangidwa ndi mtengo wotsika mdera la plexus ya dzuwa, ndiyomwe imakhala yovuta;
• chifukwa cha kutalika kwa miyendo, kutalika kwa mimba yam'mimba ndi yayikulu kwambiri, chifukwa chomwe kuchuluka kwakumapeto kwavutoli kumakhala kovuta poyerekeza ndi mitundu ina;
• minofu ya adipose imagawidwanso mofananamo ndipo imapezeka mthupi, koma pang'ono;
• mafupa ndi osalimba, mafupa ndi owonda;
• mbiri ya mahomoni idapangidwa mwanjira yoti zochitika zamanjenje achifundo ndizambiri. Chifukwa cha izi, kuchuluka kwa kuthamanga kwa magazi kumatha kukwezedwa.

Kudziwika kwa chapakati mantha dongosolo

Hormone yayikulu yachifundo - adrenaline - imadziwika bwino. Chinthu china chochita nthawi zonse cha omvera chisoni ndi kuponderezedwa kwa dongosolo lamanjenje lamanjenje, lomwe limapangitsa kupumula, kugaya, ndi kugona.

Mulingo wa uric acid m'magazi, monga lamulo, ukuwonjezeka, womwe umakhalanso ndi mphamvu yolimbikitsira, koma kale pamakonzedwe amanjenje. Chifukwa chophatikizika kwa mikhalidwe yotere, asthenics amatha kugona pang'ono ndikugwira ntchito kwambiri, makamaka mwanzeru. Ndi chilimbikitso chokwanira, pogwira ntchito yovuta, sangadye chilichonse ndipo sangakumane ndi zovuta zina chifukwa cha izi. Kuphatikiza apo, ndizovuta kwambiri kuti asthenics ikwaniritse dongosolo lamanjenje. Chifukwa chake sizodabwitsa kuti pofotokoza za asthenic-ectomorph, timaganiza kuti ndi mwana wasukulu wakanema wamakanema.

Magawo a kukhazikitsa masewera a asthenics

Ponena za zochitika zamasewera, mutha kunena momwe mungafunire izi mwa kulimbikira ndikuphunzitsani mudzapeza zotsatira zilizonse ndikuthana ndi zofooka zamtundu uliwonse wamthupi. Koma bwanji muthane ndi zovuta pomwe mutha kugwiritsa ntchito bwino zomwe mumachita?

Masewera omveka bwino a asthenics adzakhala omwe kuchitapo kanthu mwachangu komanso kutalika kwa miyendo kumatha kupindulitsa kwambiri asthenic, monga:

• mtunda wautali kuthamanga;
• masewera amasewera monga basketball;
• mitundu yovuta yamankhwala amodzi.

Ponena za masewera olimba, asthenics amatha kutsimikizira kuti ali muzochita zolimbitsa thupi, monga kunyamula. Mchitidwe wawo wamanjenje umatha kupanga zikhumbo zamphamvu zofunikira kuti zitsegulire zotsekemera zamagalimoto, zomwe ndizoyenera kuchitapo kanthu mwachangu, mwamphamvu kwambiri.

Zachidziwikire, pakadali pano pali chenjezo lofunikira pokhudzana ndi kuchuluka kwa kutalika kwa mikono ndi miyendo ya wothamanga wina - "levers zazitali" wokhala ndi thupi lalifupi kwambiri zitha kuthandiza pakudutsa malo akhungu. Nthawi yomweyo, kupambana kwa asthenic pakukweza magetsi ndikokayika kwambiri, chifukwa ndi chifukwa chamanja ataliatali omwe njira yolemera yodutsa pakati pa malo akufa idzakhala yayikulu kwambiri poyerekeza ndi othamanga omwe ali ndi miyendo yayifupi.

Thupi ndi minofu kapangidwe

Ponena za njira yopezera minofu yolimba komanso kuchita bwino pomanga thupi, mtundu wa asthenic suwakonzera izi pazifukwa izi:

1. Kukula kwa asthenics yoyera ndichapadera kwambiri, m'lifupi mwake mafupa ake ndi ofanana ndi kukula kwa mapewa, ndichifukwa chake amawoneka ochepera kuposa momwe alili.
2. Mawonekedwe a minofu ndi otalikirapo, chifukwa chake kumakhala kovuta kwambiri kuwapatsa chidzalo. Mwambiri, mimba yayitali yayitali sikukula kwenikweni. Ngakhale titaganiza kuti wothamanga ali ndi mawonekedwe okongola a minofu, zidzakhala zovuta kuti tipeze kuchuluka kwawo chifukwa chakuchulukirachulukira kwamatenda am'thupi komanso ntchito yopanda ungwiro m'mimba.
3. Mfundo ina yosangalatsa imakhudzana ndi kupangika kwa minofu ya asthenics - michere ya okosijeni yomwe imakhudzidwa kwambiri ndiminyama yawo, yomwe imabwereketsa hypertrophy, koma imatha kugwira ntchito yayitali kwanthawi yayitali. chipiriro, asthenics-ectomorphs zikhala zabwino kwambiri.

Mwachidule nkhani za ectomorphs, ziyenera kunenedwa kuti pankhani yolimbitsa thupi adakali ndi kuphatikiza limodzi. Zimafotokozedwa poti asthenics sakonda kukhala ndi mafuta ochulukirapo, mafupa awo ndi owonda, malumikizowo sali akulu, kotero kuti minofu yomwe idapangidwabe pa thupi la ectomorph idzawonekera kwa ena nthawi yomweyo.

Ngati mtundu wa thupi lanu ndi ectomorphic, ndipo mukufuna kusintha thupi lanu kukhala mulu wokongola wa minofu, muyenera kulabadira pulogalamu yapadera yophunzitsira ectomorph yomwe idapangidwira anthu omwe ali ndi vuto lakuthupi lowonda kwambiri. Chonde dziwani kuti zakudya za ectomorph ziyeneranso kukhala zapadera - zomwe, zowonjezera.

Makhalidwe a endomorph

Mwa anthu omwe ali ndi ma endomorphs, kapena hypersthenics, matupi oyenda a thupi amapambana kutalika kwakutali. Makhalidwe awo:

• mapewa otakata;
• chifuwa chachikulu;
• miyendo yochepa;
• m'chiuno lonse;
• mafupa ndi mafupa ndi wandiweyani, zazikulu.

Minofu imakonzedwa mokwanira, komanso mafuta osanjikiza. Ichi ndichifukwa chake ma hypersthenics samawoneka othamanga - amawoneka akulu. Mwambiri, ma endomorphs amasinthidwa kuti azigwira ntchito yolimba yamphamvu, makina awo amisempha ndi endocrine amakongoletsedwa chifukwa cha izi.

Chizolowezi chofuna kudziunjikira mafuta

Endomorphs ali ndi testosterone yambiri komanso insulini. Ndikuphatikizana uku komwe kumalola oimira mtundu womwe wafotokozedwakonso kunenepa. Nthawi yomweyo, mu hypersthenics, kufalikira kofananira kwa dongosolo lamanjenje la parasympathetic kumawonedwa, chifukwa chake amakonda kudya, kukhala ndi chakudya chokwanira kapena chowonjezeka.

Anthu omwe ali ndi thupi lomweli amatha kudwala matenda onenepa kwambiri komanso mavuto ena okhudzana ndi matendawa - matenda a shuga, atherosclerosis, matenda oopsa.

Izi zimapangitsa kuti ma endomorphs azikhala okhwima kwambiri pazakudya zawo - chakudya chakumapeto kwa thupi chimayenera kusankhidwa mosamala ndikuwongolera moyenera kuti asadzayambitsenso mafuta owonjezera m'thupi.

Kwa anthu omwe ali ndi mtundu woterewu, ndibwino kuti apange chisankho mokomera masewera olimba - omanga thupi, olimba, crossfit, rugby. Chilichonse chomwe chimagwiritsa ntchito hypersthenic ndichabwino - mphamvu ndipo makamaka kwakanthawi kwakanthawi, kokwanira kuti kuchuluka kwa mafuta m'thupi ndi magazi azindikire zosowa zamagetsi.

Zakudya zochulukirapo ndizosafunikira kwa ma endomorphs: makoma am'matumbo amatambasula ndikumveketsa kwambiri parasympathetic, chidwi chachikulu ndikutulutsa kwa enkephalins ndi insulin. Chifukwa chake, njira yazakudya yabwino kwambiri kwa omanga thupi, yopangidwa ndi zakudya 6-8 m'magawo ang'onoang'ono okhala ndi chakudya chokwanira, ndiyabwino ma hypersthenics - onse kuti aziwoneka bwino, komanso kuti azimva bwino ndikupewa matenda angapo pamwambapa.

Kudziwika kwa chapakati mantha dongosolo

Chifukwa cha kuchepa kwa mahomoni amachitidwe achifundo, komanso chifukwa chakuwonekera pang'ono kwa zochita za androgenic za testosterone, ma hypersthenics sakhala aukali komanso ocheperako. Kuphatikizika kwa minofu kumayang'aniridwa ndi ulusi wamtundu wa glycolytic. Chifukwa cha izi, ma hypersthenics amatha kuyenda mwamphamvu, koma munthawi yochepa. Mwachidule, mwachilengedwe, ma hypersthenics sali olimba kwambiri ndikupilira.

Komabe, ndimaphunziro oyenera amtundu wa glycolytic minofu, ndizotheka kupanga zida za mitochondrial, zomwe zingathandize kuthana ndi kusowaku. Masewera omenyera nkhondo si awo. Endomorphs adzamva kukhala omasuka pamitundu yosiyanasiyana ya kulimbana, makamaka komwe kuli zovuta - jiu-jitsu, judo, wrestling wakale. Miyendo ya hypersthenics ndi yaifupi, mimba yamimba ndi yothinana, zotupitsa sizitali - ndizosavuta kuti ma hypersthenics awonetse mphamvu yayikulu chifukwa chakuchepetsa matalikidwe. Pazifukwa zomwezi, ma endomorphs adzamva omasuka pomenyera nkhondo ndikukweza magetsi.

Magawo a kukhazikitsa masewera a endomorph

Kuchuluka kwa minofu ya adipose kumatha kubweretsa lingaliro lakuti ma hypersthenics amafunikira katundu wambiri wamtima. Izi sizili choncho ayi. Malumikizidwe a endomorphs ndi akulu, opangidwa ndi mafupa a mafupa owongoka. Zida zotere, ngakhale kupumula, zimafunikira magazi ambiri, omwe amalandira kuchokera ku minofu yoyandikana nayo. Cardio imadzaza malumikizowo, ngakhale sikuti imangowonjezera, komanso imachepetsa kuchuluka kwa minofu ya minofu.

Chifukwa chake chofunikira kwambiri chikhala pulogalamu yapadera yophunzitsira ma endomorphs, omwe amaphatikiza maphunziro olimba amphamvu komanso maphunziro olimbitsa thupi. Pachifukwa ichi, chakudyacho chiyenera kukhala chokwanira, kupatsa minofu yolimba mphamvu yokwanira. Koma kutsitsa kuchuluka kwa chakudya ndikwabwino - potero timachepetsa kutulutsa kwa insulin, timachepetsa minofu ya adipose ndikulola testosterone kuchita bwino ntchito yake pomanga minofu ndikuchepetsa kuchuluka kwamafuta ochepa.

Musaiwale kuti "kuyanika" kwamaganizidwe ndi thupi kumakhala kovuta kwambiri kwa ma hypersthenic, omwe angakhudze kwambiri thanzi la womaliza.

Makhalidwe a mesomorph

Mesomorphs ndi anthu omwe poyamba amakhala ndi "munthu wolota". Mu zamankhwala, amatchedwa normostenics makamaka chifukwa chakuti matupi awo ndi chizindikiro cha zomwe zimavomerezeka masiku ano. Titha kunena kuti awa ndianthu achimwemwe, popeza chakudya cha mesomorph chomwe chimakhudzidwa ndimasewera sichingokhala chochepa mofanana ndi cha othamanga omwe ali ndi mitundu ina "yovuta" ya thupi. Amwayi awa amatha kulola kuti azipukutidwa nthawi ndi nthawi ndi zakudya zopanda pake kapena zakudya zopanda pake.

Thupi ndi minofu kapangidwe

Mesomorphs, kapena normostenics, ali ndi mawonekedwe awa mwachilengedwe:

• anayamba minofu;
• mafuta ochepa thupi;
• minofu imakhala ndi pafupifupi magawo ofanana a glycolytic ndi oxidative minofu ya ulusi;
• machitidwe amanjenje achifundo komanso amanjenje amagwira ntchito moyenera;
• mafupa a chiuno ndi opapatiza ndipo mapewa ndi otakata;
• kutalika kwa miyendo ndi miyendo ndiyabwino.

Mwachidule, mawonekedwe amtunduwu samakhala ndi mawonekedwe, ngakhale atha kumveka modabwitsa bwanji. Ntchito ya thupi la mesomorph ndiyofanana kwambiri ndi "munthu wamba" wofotokozedwa m'mabuku azamankhwala. Mbali yeniyeni mu normostenics ndi madigiri 90. Pulogalamu yophunzitsira ya mesomorph makamaka idzangoyang'ana pa munthu wathanzi.

Kukhazikitsa masewera

Mwambiri, ndi mtundu wamtunduwu womwe umayandikira kwambiri kwa yemwe amatchedwa "munthu wathanzi", zomwe zikutanthauza kuti ndi mwayi waukulu kwambiri kuti athe kuchita bwino pamasewera aliwonse. Chifukwa cha minofu yomwe idapangidwa kale komanso mafuta ochepa, ma mesomorphs amatha kuchita bwino kwambiri pamasewera monga kulimbitsa thupi, fizikiki ya amuna, kumanga thupi, ndi bikini. Mwachidule, kulikonse komwe kungakhale kokwanira kuwonetsa mawonekedwe okongoletsa pazotsatira zabwino kwambiri.

Zikuwoneka kuti mwiniwake wa thupi la normosthenic amatha kudziona kuti ndi munthu wosangalala - amawoneka bwino, makina onse amagwira ntchito moyenera, masewera aliwonse oyenera - kodi si maloto? Koma sizophweka. Onaninso zabwino za ma ectomorphs ndi endomorphs. Chifukwa chake, chifukwa cha zabwino zawo, nthumwi za mitundu iyi ya thupi zidzakhala ndi zabwino kuposa normosthenics. Ndipo izi sizikugwira ntchito osati masewera okha ayi - zimakhudzanso zomwe zingapulumuke.

Makhalidwe osakanikirana

Chilichonse chomwe chatchulidwa pamwambapa chikutanthauza kuwonetseredwa kwamitundu "yoyera". Mmoyo, ndizosowa kwambiri kupeza anthu amtundu wina uliwonse. Zosakanikirana, zosankha zapakatikati ndizofala. Pakati pa munthu m'modzi, mitundu itatu yonse ya thupi imatha kuphatikizidwa: mafupa a asthenic, minofu ya normosthenic komanso chizolowezi chofuna mafuta kuchokera ku hypersthenic.

Musaiwale kuti mtundu wa thupi ndi mawonekedwe obadwa nawo, ndiye kuti, zomwe zimaperekedwa mwachilengedwe.

Koma zambiri zili m'manja mwanu. Mwachitsanzo, mutha kusintha mawonekedwe anu mwa kudya chakudya choyenera komanso kuchita masewera olimbitsa thupi. Kapenanso mutha kuyipitsitsanso pakudya chakudya chofulumira, kumwa kola pansi pa TV komanso masewero.

Ngati mwachibadwa simukonda kunenepa komanso kukhala ndi minofu yabwinobwino, musaganize kuti kukhala moyo wongokhala komanso kudya moperewera sikungakupangitseni mafuta owonjezera m'thupi kapena shuga. Ndi iwe zidzangochitika zaka 10-15 pambuyo pake ndi endomorph, zinthu zina zonse kukhala zofanana.

Momwe mungadziwire mtundu wa thupi lanu?

Malinga ndi zomwe zili pamwambapa, mutha kugwiritsa ntchito ma nomograms kuchokera pa intaneti - amaganizira za makulidwe amfupa la dzanja, chigongono, kuchuluka kwa kutalika kwa thupi ndi miyendo, ena amalangiza kuti azimvetsera mbali ya hypogastric. Mmodzi mwa matebulo otere omwe ali ndi dzina lotchedwa "Soloviev index" amaperekedwa pansipa.

Posankha mtundu wamthupi lanu, kumbukirani zinthu ziwiri:

• mutha kuphatikiza zoyambirira zamitundu ingapo yamthupi;
• ngati mukuwoneka oyipa, kumbukirani - 80% ya mawonekedwe anu amadalira momwe mumakhalira ndi zakudya, osati mtundu winawake.

Khalani wathanzi!