Ectomorph - he hōtaka whakangungu mō ... ectomorph

E mea uaua ki te totohe ki te meka e he tatou iwi rerekē katoa. Ka pā kore anake tenei ki to tatou huru, me te ahua, engari ano hoki o ngā momo tinana. Physiologically, i reira e toru ngā momo o te kaupapa ture tangata: ectomorph, mesomorph, endomorph. Mesomorph ki musculature korerotia. e kore hoki tenei ture e āhuatanga e te aroaro o te ngako. Tangata ki tenei momo tinana i te tinana nui, wheua whanui , me te matotoru, uaua mōmona. tinana atu porotaka, me te ngohengohe ki te ihirangi tiketike o endomorphs tūturu ngako. Ectomorph - he momo o te kaupapa ture tinana i tahuri ki te hiroki. maha e taea te kite taua iwi katoa ki runga ki nga rakau o makasini mōhinuhinu. E fifi whiwhi taimaha, me te hanga uaua ēnei iwi.

Āhuatanga tinana ectomorphic

Ectomorph - he tangata ki te taumata pai iti o te kaha tinana. Kei te āhuatanga i te reira e:

• wheua iti me hononga;
• waewae roa;
• pokohiwi iti, uma me papa;
• te ngaro tata oti o ngako subcutaneous;
• pākia tere, e kore te opue whakatuma;
• uaua i roto i te taonga taimaha;
• manawanui tiketike;
• te totoa;
• tukanga uaua-hanga taimaha, me te roa.

Hua ektomorfonoy kaupapa ture

He kai pai me te tika te hōtaka whakangungu atawhai mō ectomorph kai matua mō te angitu i roto i te ara, kahore whiwhi ngako tinana, whakanui i papatipu uaua kikokore anake. kahore he Ataahua, pai tinana sipoti ki te silhouette he whāinga parori mo tenei momo te tinana. Rawa e kore e "ma" ectomorphs i roto i te natura puta na nui. Nuinga o ngā wā, ko te Force o te tangata - ko reira he huinga whakauru o ngā āhuatanga. Na te faaiteraa o etahi āhuatanga whakakitea raro i te mana o te kai, me te āhua noho.

Pinepine, E enei iwi kahore raruraru ki kikokiko i roto i te rohe puku ngako. Ai atawhai ia poraka press i ectomorphs puta noa i te kawenga iti me ka mahi ana mahi ohie.

He ara e tika ana o te ora

Ki te hiahiatia, whakarite kia tīmata tona ectomorph ahua ki whakatikatika āhua. Tetahi ahotea Ko te arai nui ki te taonga taimaha. kia arotake Māngai o tenei momo o te kaupapa ture tinana koutou ora, me te ngana ki te whakaiti i te āhuatanga ahotea waho. e kore e ratou i ki te manukanuka tetahi mea. tauturu atawhai mānukanuka manavasii mirimiri, whakaaroaro, yoga. Well wātea iwi o tenei momo tukua moe. Ahakoa te meka e mamae maha iwi-ectomorphs i ohoroa, whai koe ki te whakaako ki a koe moe i te iti rawa 8 haora i te ra. kia whakauru te mahinga o ia rā, me te mohe te hawhe haora ki te 2 haora. Te reira e tauturu te aukati i pākia nohopuku.

pūnaha tōtika me te taonga taimaha

Taumaha taonga ko te raruraru mo ectomorphs nui, engari uaua. hua pai i roto i te uaua huinga papatipu taea te tutuki anake e tono kai tōtika hākinakina. Matūkai tomo i te tinana ki te kai, mo te ectomorphs tipu papatipu maha iti. Ectomorph - he tangata kei te maha nei ngaro i te kai torutoru te ra. Ki te hiahia koe ki te riro taimaha, na ko reira tika ki te wahi i tenei peu. he aha ki te kai 5-6 wā i te ra ki te wā o kaua e nui ake 2.5 hāora Ectomorph. Kai i te wa ano he mea e tika ana ki te toharite wahi. E kore Me te nui o te wai whenumi kia iti iho i te 2 rita ia ra.

A he torutoru o nga tūtohutanga i tabulahia i raro, ka āwhina i te tangata ki te okioki kaupapa ture whiwhi i te puka atu ahuareka o hākinakina:

• kia täkupu Daily o huru vegetative o te ngako whenumi 20%. Ko reira e minaminatia ki te whakamahi i te hinu ika kei roto painga omega-3 waikawa.
• E hanga pūmua i te tere o 1-1.5 g ia 1 kg o taimaha tinana. Ko te puna o ngā kai pūmua e taea e kai, hua, tīhi, ika.
• kia taimaha o te pūmua i roto i te tahua tauwhāiti 30% carbs - 50% ngako - 20%. ka riro pūtake warowaihā pāreti (ōti, Buckwheat, witi), huawhenua me ngā hua paraoa i te paraoa witi katoa.
• Ko te whakamahi o te huka (huka, tāmi, me ētahi atu) Kia whakakapi i te polysaccharides matatini, hei tauira, māngaro, raihi, rīwai.
• Kaua e whakatupu kino i matū, hohoro ake pākia: nati, hua maroke, ngā rekiumu.
• hiahiatia hua, otaota, me atu moroiti-matūkai me matū e i ngā wā katoa. Ko te nui o te muka hakari i matomato, ka taea e panamaha te wahi kūnatu.

hanga uaua

hanga te hōtaka whakangungu mō te ectomorph te kaha, engari poto. Ko e tika ana ki te meka e kihai i whai ia i te kaha me te haamahu mō te mahi roa tenei. Me ngā te hōtaka whakangungu mō te ectomorph he iti o takohe me te manawa. kia hāngai te reira i runga i mahi taketake taimaha i runga i te-pūnaha ritua. Eaha te auraa?

riro tinana Split wehenga herenga ki 2 ranei 3 mongamonga. A i roto i te whakangungu, e tango tuu 2-3 wa he wiki, kotahi ra, te mahi, hei tauira, i runga i te wahi o runga o te tinana, te tuarua - i runga i te raro. Ki te i hoatu te hiahia ki te wehenga e toru nga wahi, i te ra tuatahi mahi pouaka me uarua, te tuarua - te waewae me pokohiwi, i roto i te toru o - te hoki me tengi.

tūmomo Ectomorph hoki ia rōpū uaua kia ngā rave rahi mahi taketake. mahi ia rōpū uaua kotahi anake te wiki. Ko te tokomaha o aua i roto i te huinga - 7-10 wa, te maha o ngā huarahi ki te kotahi uaua uaua ranei rōpū ko te toharite o 7 wa. Okioki i waenganui i huinga kore e waiho iti iho i te meneti kotahi. I waenganui i mahi, ngā uaua rerekē, kia okiokinga i te iti rawa 5 meneti. kia nui haere te kaha o te tūmomo mō te ectomorph anake i te whakanui ake i te taimaha, te maha o huinga me haeretia. Otiia e kore e na roto i te whakaiti i nga wā o te toenga i waenganui i aua. Uaua ectomorphs cooldowns roa, na kia waiho koe tahuri ki te okioki i waenganui i workouts. Ka taea e koe te whakamahi i te moni atu ki te whakahoki, pērā i te mirimiri, sauna, whakaaroaro.

He maha ngā āhuatanga motuhake te hōtaka whakangungu mō te ectomorph:

• o 45 meneti i raro i te huru o te kaha mōrahi;
• kia puta ke pūnaha nga marama.

I roto i te raumati he pai ki te mahi tahi me tona ake taimaha ectomorph, e ko te ki te mahi i pana-ups, wahia-ups, mahi, te whakawhanake te ngäwari me te totoro.

Meals i mua i a muri mahi

I mua kia kai mahi pāreti (katoa anake te mana), hua ki te ihirangi iti te huka (kiwi, pītiti, pea, aporo, karaka) ranei huawhenua (tōmato, kāpeti, tetahi, zucchini, pepa).

tenei katoa warowaihā puhoi, e whakarato te tinana ki te kūhuka mo te wā o te whakangungu e tautoko ana i te mahi. Inu i roto i te wātū whakangungu kia 15 meneti. I muri i te hawhe haora i muri i mahi kia whai i te kai pūrerehu, me te warowaihā pai me pūmua.

papatipu uaua Ectomorph hoki: ko te whakamahi o tāpiritanga

nui e taea tāpiringa te whakahaere i te tukanga o te whakanui ake papatipu uaua , me te tino whakaiti i nga utu o te whakatutuki i te wā ūnga. Tino whai hua i roto i tenei take, multivitamins, e e taea ki te whakarato tino te tinana ki ngā matūkai faufaa. Best "hoa" mo te ectomorph rapu ki te hinga tona thinness, hei Creatine, ranunga me te pūmua inu pūmua-warowaihā. E toru apo ngā tohanga, tāpiri ki te kai noa rā, a ka whai wāhi mahi nahanaha ki te tupu tonu o te uaua papatipu.

Ki te kaha tōtika kohakoha hua tinana, ka āwhina i te kaha me te uaua papatipu creatine. whai wāhi ana tēnei pūhui tūturu i roto i te ka pākia pūngao i roto i te pūtau uaua, tuku i te tinana roa tu atu pikaunga tino me te whakaora tere i waenganui i ngā huinga. He whākōkī fariiraa te āwhina i te tinana ki te tukatuka me te mimiti i te horomanga caloric nui haere. Whakaaetia e kore e tamau ratou, me te akoranga. Me mahara hoki käore te reira e reira he tāpiringa kai taonga i roto i whākōkī. I roto i tenei take, e kore e atu ratou whakamahinga e hiahiatia ana.

Ectomorph me bodybuilding

Ahakoa te ectomorphs āhuatanga tūturu, e kore te mea tenei hākinakina hoki ratou tapuí. Ka taea e te tangata hihiri me te fakatonutonu'i whakatutuki angitu i roto i tetahi mara. Kua tuhia Ectomorphs-bodybuilders e, rite ki te tikanga, e kore e whai i kore nga kai uaua, engari te press whakairo enei kaitäkaro ko te hae o tetahi mesomorph.

Ectomorph - he tangata ki te puranga uaua kikokore kounga teitei, me uaua te roa, i te mea rawa uaua ki te papu. Otiia i raro i te arata'iraa o te kaiwhakangungu mātau, me te kaupapa ki te kai whārite ki te whakamahi-kounga tiketike o te warowaihā, te pūmua, me te ngako tika e taea te whakatutuki i ngā hua mīharo.