Endomorph ndimunthu wobadwa nawo yemwe amakonda kukhala wonenepa kwambiri. Mafuta ake osanjikiza amakhala ochepa kuposa anthu omwe ali ndi mitundu ina ya thupi, yomwe imayamba chifukwa cha kuchepa kwa thupi. Ndiponso, endomorph ili ndi mafupa otakata, kuwapangitsa kuti aziwoneka okulirapo.
Minofu ya anthu omwe ali ndi mtundu wamtunduwu amayankha bwino pakuchita masewera olimbitsa thupi a anaerobic, chifukwa chake kupindula kwa minofu kumapita popanda zovuta. Koma bwanji ngati mafuta akukula limodzi ndi minofu? Pofuna kupewa izi, pitani ku pulogalamu yapadera yophunzitsira omaliza. Pamodzi ndi chakudya choyenera, zipereka zotsatira zabwino pomenyera thupi lolimba.
Kodi endomorph ndi ndani?
Endomorphs amadziwika ndi izi:
- Msinkhu waufupi.
- Chizoloŵezi cha kunenepa kwambiri kwa amayi.
- Mafuta ambiri amasungika m'chiuno ndi m'chiuno.
- Mapewa otsetsereka.
© Sebastian Kaulitzki - stock.adobe.com
Zizindikiro zonsezi zimangokhala m'maperesenti zana okha. Koma izi ndizosowa m'chilengedwe. Mwakuchita, china chake pakati pa mesomorph ndi endomorph ndichofala kwambiri. Ndi njira yoyenera yophunzitsira komanso kudya zakudya zabwino, munthu wotero amatha kuwoneka bwino ndikukhala ndi masewera othamanga. Pali zitsanzo zambiri, kuphatikiza pakuchita kwa CrossFit.
Ngati munthu nthawi yomweyo akuumirira masewera ndi zakudya zoyenera, m'kupita kwanthawi amasandulika kukhala wonenepa kwambiri wokhala ndi minofu yofooka komanso mafuta ambiri, ndipo zimavuta kwambiri kukonza vutoli.
Makhalidwe a endomorph training
Pali magawo awiri omangira thupi lanu: kupeza minofu ndi kuyanika. Magawo onsewa ndiopatsa thanzi komanso masewera olimbitsa thupi. Momwe mungaphunzitsire endomorph kuti mukhale ndi minofu, koma nthawi yomweyo musakhale wonenepa, koma m'malo mochotsa mafuta owonjezera?
Mawu omveka bwino
Mwachidziwitso, zonse ndi zophweka. Phunzitsani mwakhama, perekani thupi lanu katundu wamtima, ndipo yang'anani zakudya zanu. Khalani ndi mtima wotsika kwambiri (kugunda kwa mtima 60-70% pazambiri) kuti mukhale ndi thanzi lamtima, kuonjezeranso kupirira, komanso kuwotcha kwamafuta pang'ono. Komabe, mutha kuwonjezera kuchuluka kwa masewera olimbitsa thupi ngati mungapeze mafuta owonjezera munthawi yolemera kapena kulemera kumayima pomwe mukuyanika.
Ngati endomorph adapita koyamba kukachita masewera olimbitsa thupi ndipo ali wonenepa, tikulimbikitsidwa kuti tiume kaye, kenako nkulemera. Kupanda kutero, amapeza mafuta ambiri, omwe amakhala ofunitsitsa "kumamatira" kwa omwe alipo. Komanso, atayanika, zidzadziwika kuti ndi magulu ati a minofu omwe akuyenera kutsindika.
Pulogalamu yamaphunziro a endomorph, chofunikira kwambiri ndi zochitika zoyambira:
- squats;
- makina osindikizira a benchi ndi ma dumbbells akugona ndikuyimirira;
- Deadlift tingachipeze powerenga ndi miyendo molunjika;
- zokoka;
- kupendekera;
- Kankhani pazitsulo zosagwirizana, ndi zina zambiri.
Amapereka katundu wambiri m'magulu onse akulu ndi ang'onoang'ono. Pansi pake pazichitidwa pamisa komanso poyanika. Mukamaonda, simuyenera kungoyang'ana kudzipatula ndikuwonjezera kubwereza - munjira iyi, mudzataya minofu yambiri, ndipo zonsezo zidzakhala zopanda pake. Vuto lalikulu pakuumitsa ndikuyesa kusunga mphamvu zanu pazowonjezera ndikuwonjezera kudzipatula pang'ono.
Zochita zoyambira ziyenera kukhala pafupifupi 70-80% yamapulogalamu anu ophunzitsira omaliza.
Masewera a Cardio
Cardio ndiyofunikira ngati mukuyesera kulemera kwambiri kapena mukukonzekera kuti muume... Izi zitha kukhala gawo lowerengeka la mphindi 20-30 pambuyo pa katundu wambiri, kapena kulimbitsa thupi kwathunthu patsiku lopuma. Kuthamangira pakiyo, kuyenda pa treadmill, kupalasa njinga, kuyenda pa stepper, ndi zina zambiri. Pali zosankha zambiri, sankhani zomwe mumakonda kwambiri. Chinthu chachikulu - zimachitika zone.
Ngati simusamala kuti mumapeza mafuta owonjezera limodzi ndi minofu yanu, mutha kudumpha cardio ndikuwunika maphunziro olimba. Zotsalazo zitha kuwotchedwa mu dryer. Ndipo ngakhale izi ndizovuta kwambiri pamapeto, othamanga ambiri amakonda kuvutika kwa miyezi 2-3 pakuumitsa ndi zakudya zopatsa thanzi komanso ma cardio ambiri, kuposa kuyenda m'njira chaka chonse ndikudziletsa pazakudya.
Mukamayanika, mutha kukulitsa nthawi yayitali komanso kulimbitsa thupi kwanu. Mutha kuyamba mphindi 30 mutaphunzitsidwa mphamvu ndikukonzekera gawo la ola limodzi tsiku lililonse. Ndibwino kuti mugwiritse ntchito poyang'anira kugunda kwa mtima. Pofuna kupewa kugwidwa, onetsetsani kuti mumamwa mankhwala owonjezera potaziyamu ndi magnesium.
Kumbukirani chinthu chachikulu: njira yopangira masewera othamanga kuyambira pachiwopsezo cha chimaliziro imatha kutenga miyezi itatu kapena miyezi isanu ndi umodzi. Yembekezerani kuti muphunzitse mwakhama kwazaka zambiri. Popita nthawi, ichi chikhala chizolowezi ndikukhala gawo lofunikira m'moyo wanu, ndipo zotsatira zake zidzakulimbikitsani kuchita bwino pamasewera.
© kuyendetsa - stock.adobe.com
Ma nuances azakudya
Popanda zakudya zoyenera, ma endomorph sangathe kuchita bwino pamasewera olimba. Chilichonse chiyenera kukumbukiridwa: zopatsa mphamvu, mapuloteni, mafuta, chakudya, micronutrients, madzi, ndi zina. Zakudyazo ziyenera kukhala ndi zakudya zachilengedwe komanso zatsopano, zopanda chakudya chofulumira komanso mafuta osanjikiza, wopanda ufa ndi mafuta.
Werengani kalori yanu yatsiku ndi tsiku kugwiritsa ntchito chilinganizo:
- Amuna: (10 x kulemera (kg) + 6.25 x kutalika (cm) - 5 x zaka (g) + 5) x K
- Kwa akazi: (10 x kulemera (kg) + 6.25 x kutalika (cm) - 5 x zaka (g) - 161) x K
Komwe K ndikufikirika kwa magwiridwe antchito amunthu. Ali ndi madigiri asanu:
- 1.2 - ntchito yongokhala ndi kusowa maphunziro;
- 1,375 - kulimbitsa thupi kosowa kopitilira kawiri pa sabata kapena zochitika zochepa m'moyo watsiku ndi tsiku;
- 1.55 - kuphunzitsa 3-4 pa sabata kapena kuchita pafupifupi;
- 1,725 - kuphunzitsa mpaka kasanu pamlungu kuphatikiza zochitika masana;
- 1.9 - kulimbikira kapena kulimbitsa thupi tsiku lililonse.
Izi zidzakupatsani kuchuluka kwa kalori yanu ya tsiku ndi tsiku kuti mukhale ndi kulemera kwanu. Kuti mukhale ndi minofu yambiri, muyenera kuwonjezera 10% ina (ndikuwonjezeranso 5% pakatha milungu iwiri iliyonse ngati palibe kupita patsogolo). Kuti muchepetse kunenepa, m'malo mwake, timachotsa 15-20% pamtengo uwu, koma osapitilira apo, ndiye kuyanika kumachitika popanda tsankho pakukula kwa minofu.
Endomorph imafunika kudya tsiku lililonse pafupifupi 2.5 g mapuloteni, 3-4 g chakudya ndi 1 g mafuta pa kg ya kulemera kwa thupi... Chiŵerengero ichi chidzakuthandizani kuti pang'onopang'ono mukhale ndi minofu yapamwamba popanda kupeza mafuta ochuluka. Ngati mukuwona kuti kupita patsogolo kwaima ndipo mulibe mphamvu zokwanira, onjezerani chakudya chochepa. Kuchepetsa kuchepa, pewani kuchuluka kwa kalori pochepetsa kuchuluka kwa chakudya. Timadya mapuloteni ofanana ndi omwe timapeza panthawi yopindulitsa, apo ayi kuchira kwathunthu sikugwira ntchito. Mutha kuwonjezera kuchuluka kwake mpaka magalamu atatu pa kg ya kulemera kwa thupi.
Sankhani zachilengedwe zokha. Timakonda kwambiri chakudya chambiri - chimanga, pasitala wa tirigu, masamba. Kuyambira maswiti, timangodya zipatso zochepa. Ponena za mapuloteni, timakonda nyama, nkhuku, mazira, zopangira mkaka, nsomba ndi ma protein a whey. Onetsetsani kuti mumadya mafuta osakwanira. Zakudya monga mafuta a fulakesi, mafuta a nsomba ndi mtedza ziyenera kuphatikizidwa pazakudya nthawi zonse.
Endomorphs omwe samayang'anira kuchuluka kwa kalori komanso mtundu wa zakudya zomwe zadyedwa ali ndi njira yolunjika pagawo lolemera pamasewera olimba. Koma ngati cholinga chanu ndi thupi lamasewera lokongola komanso chitukuko munjira zonse, tsatirani upangiri pamwambapa.
Kuchita masewera olimbitsa thupi
Chiwerengero chabwino cha zolimbitsa thupi molunjika ndi 3-4 pa sabata.
Kugawanika kwa masiku atatu ndi motere:
| Lolemba (chifuwa + triceps + kutsogolo ndi pakati deltas) | ||
| Bench atolankhani | 4x12,10,8,6 |  |
| Onetsani Dumbbell Press | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kusambira pazitsulo zosagwirizana | 3x10-15 |  |
| Atolankhani ankhondo | 4x10-12 |  |
| Kukoka kwakukulu kwa barbell | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Sungani zolumikizira kumbali ndikuimirira | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Makina osindikizira a ku France | 4x12 |  |
| Lachitatu (kumbuyo + biceps + kumbuyo delta) | ||
| Kutha | 4x12,10,8,6 |  |
| Kukoka kwakukulu | 4x10-15 |  |
| T-bala yakufa | 4x10 |  |
| Kugwira kwakukulu kukufika pachifuwa | 3x10 |  © Makatserchyk - stock.adobe.com |
| Cham'mbali chikoka pa block | 3x10 |  © tankist276 - stock.adobe.com |
| Ma barls oyimirira | 4x12 |  © Makatserchyk - stock.adobe.com |
| Scott's Bench Dumbbell Curls | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ma swumbbells osunthika | 4x15 |  © Makatserchyk - stock.adobe.com |
| Lachisanu (miyendo + abs) | ||
| Anakhala Kutambasula Mwendo | 3x15-20 (kutentha) |  © Makatserchyk - stock.adobe.com |
| Magulu Amapewa A Barbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Lembani mwendo mu simulator | 3x12 |  |
| Mphuno ya Dumbbell | 4x10 |  © Makatserchyk - stock.adobe.com |
| Kunama Mwendo Kupotana | 3x15 |  © Makatserchyk - stock.adobe.com |
| Kuyimitsa Ng'ombe | 4x15 |  © Makatserchyk - stock.adobe.com |
| Kupotoza mu simulator | 3x12-15 |  |
| Bweretsani ma crunches pa benchi | 3x10-15 |  |
Pulogalamu yamasiku anayi:
| Lolemba (manja) | ||
| Bench atolankhani mwamphamvu | 4x10 |  |
| Ma barls oyimirira | 4x10-12 | © Makatserchyk - stock.adobe.com |
| Makina osindikizira a ku France | 3x12 | |
| Dumbbell amapindika pabenchi yopendekera | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Dumbbell kumenya | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Nyundo zoyimirira | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Dulani Mzere ndi Triceps Rope | 3x15 |  © _italo_ - stock.adobe.com |
| Lachiwiri (miyendo) | ||
| Anakhala Kutambasula Mwendo | 3x15-20 (kutentha) | © Makatserchyk - stock.adobe.com |
| Magulu Amapewa A Barbell | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Makina osokoneza makina | 3x12 |  © mountaira - stock.adobe.com |
| Deadlift pa miyendo yowongoka ndi barbell | 4x10-12 |  |
| Kunama Mwendo Kupotana | 3x15 | © Makatserchyk - stock.adobe.com |
| Ng'ombe Yolemera Imakwera | 4x15 |  |
| Lachinayi (chifuwa + kutsogolo ndi pakati pakati) | ||
| Bench atolankhani | 4x12,10,8,6 | |
| Onetsani Dumbbell Press | 3x10 | © Makatserchyk - stock.adobe.com |
| Lembani pulogalamu yoyeseza pachifuwa | 3x12 |  © Makatserchyk - stock.adobe.com |
| Anakhala pansi Dumbbell Press | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Kukoka kwakukulu kwa barbell | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Sungani zolumikizira kumbali ndikuimirira | 3x15 | © Makatserchyk - stock.adobe.com |
| Kupotoza pa benchi | 3x12-15 |  |
| Lachisanu (kumbuyo + kumbuyo kwa delta) | ||
| Kukoka kwakukulu | 4x10-15 | |
| Mzere wa dumbbell imodzi ku lamba | 4x10 |  |
| Njira Yopapatiza Yogwira Mzere | 3x10 |  © Makatserchyk - stock.adobe.com |
| T-bala yakufa | 3x10 | |
| Kutengeka | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Tsikira kumbali | 4x15 | © Makatserchyk - stock.adobe.com |
| Mwendo wopachikidwa ukukwera pa bar yopingasa | 3x10-15 |  |
Mukusiyana uku kwa magawano, manja amachotsedwa tsiku lina. Mofananamo, mutha kuyang'ana pa ma deltas - chitani nawo Lolemba, ndi ma triceps omwe ali ndi chifuwa ndi ma biceps kumbuyo. Sankhani nokha gawo liti la thupi lomwe likufunika kupopera molondola.
Wonjezerani / muchepetse kuchuluka kwa cardio kochitidwa kutengera mawonekedwe anu komanso moyo wanu. Zonse zimadalira zolinga zanu - mukamapeza minofu, Cardio imakuthandizani kuwotcha mafuta owonjezera komanso kukhala ndi thanzi lamtima. Koma zochulukirapo zitha kuyimitsa kufunafuna minofu ngati simulipira mtengo ndi chakudya. Muyenera kupeza zolondola.
Nthawi yowuma, Cardio ndiye chida chachikulu polimbana ndi mafuta ochulukirapo, ndipo imayenera kuchitidwa kwambiri, mwachitsanzo, kuyenda ola limodzi kapena kuchita masewera olimbitsa thupi masiku opumira ku maphunziro amphamvu.
Kuchita masewera olimbitsa thupi kunyumba
Maphunziro apanyumba ndiabwino, makamaka ngati muli ndi china chosiyanitsa katunduyo. Kukhala ndi bala yopingasa ndi ma dumbbells osagundika ndi kulemera komwe mukufunikira mu nkhokwe yanu, mutha kuchita masewera olimbitsa thupi kwathunthu. Mfundo zomwezo zophunzitsira sizikusiyana ndi zomwe zimachitika mukalabu yolimbitsa thupi.
Pansipa pali pulogalamu yophunzitsira anthu kumapeto kwa masiku atatu pogwiritsa ntchito zipolopolo izi:
| Lolemba (chifuwa + triceps + kutsogolo ndi pakati deltas) | ||
| Makina osindikizira a Dumbbell atagona pa benchi kapena pansi | 4x10-12 |  |
| Manja otambasula ndi miyendo yovuta | 4x10-15 |  |
| Arnold atolankhani | 4x10-12 |  |
| Dumbbell Akuyandikira ku Chin | 4x12-15 |  © ruigsantos - stock.adobe.com |
| Sungani zolumikizira mbali | 3x15 | © Makatserchyk - stock.adobe.com |
| Benchi yaku France imasindikiza ndi ma dumbbells | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Kankhani ndi manja opapatiza | 3x10-15 |  |
| Lachitatu (kumbuyo + biceps + kumbuyo delta) | ||
| Kuphulika kwa Dumbbell | 4x10-12 |  |
| Kukoka kwakukulu | 4x10-15 | |
| Mzere wamanja wokhala ndi dzanja limodzi | 3x10 | |
| Zokopa Zosintha Zosintha | 3x10-15 |  |
| Kuyimirira kwa dumbbell curls | 4x10-12 |  |
| Zowoneka bwino zopindika | 3x10-12 |  © Maksim Toome - stock.adobe.com |
| Ma swumbbells osunthika | 4x15 | © Makatserchyk - stock.adobe.com |
| Lachisanu (miyendo + abs) | ||
| Masewera a Dumbbell | 4x12 |  |
| Dumbbell Lolunjika Mwendo Deadlift | 4x10-12 |  |
| Mphuno ya Dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Ng'ombe Yolemera Imakwera | 4x15 | |
| Thabwa chigongono ndi kulemera owonjezera | 3x60-90 gawo |  |
| Kona yopachikidwa pa bar yopingasa | 3x40-60 gawo |  © Vasyl - stock.adobe.com |
Pulogalamuyi ndiyabwino gawo lonse komanso gawo loyanika. Kusiyanitsa pakati pa mitundu iyi kudzakhala mu zakudya ndi kuchuluka kwa katundu wama cardio.
