Phakathi kwezinhlobo zomzimba, kukhona lezo ezingavamisile ukwenyuka komzimba. Kodwa-ke, kukhona i-caveat eyodwa: lokhu kwenzeka kuphela ekuqaleni. Ngokuzayo, umzimba olungiswe kahle uyakwazi ukukhombisa imiphumela esele, weqe noma yimuphi wabancintisana ngokwe-somatotype. Sikhuluma ngomzimba wohlobo lwe-endomorph. Kulesi sihloko, sizobheka ukuthi obani ama-endomorphs nokuthi ukungalungi kwesisindo esisheshayo kuba yisibusiso kanjani kumsubathi.
Ulwazi oluvamile
Ngakho-ke, i-endomorph ngumuntu one-metabolism ehamba kancane ngokweqile namathambo amancane. Kunombono oyiphutha wokuthi bonke abantu abakhulupheleyo bane-metabolism ehamba kancane.
Noma kunjalo, lokhu akulona iqiniso ngokuphelele. Imvamisa, iqoqo lamafutha omzimba ngokweqile alihlangene nomzimba, kepha, kunalokho, kuyaphikisana nakho. Ukukhuluphala ngokweqile kuvame ukuhambisana kakhulu nokuphazamiseka komzimba okubangelwa ukwephula njalo imigomo yokudla okunempilo.
Ama-endomorphs awahlali ekhuluphele njalo. Ngenxa yesilinganiso esiphansi se-metabolic, abavamile ukuzwa indlala enkulu futhi bangazithambisa ngokoqobo ngemvuthuluka evela etafuleni eliyinhloko.
Abantu balolu hlobo bavela ngenxa yenqubo yokuziphendukela kwemvelo: ama-endomorphs ngokuvamile kwakudingeka alambe. Ngenxa yalokho, bathole ukukhuthazela okumangazayo nezimpawu eziguqukayo eziguqukayo. Kodwa-ke, ngenxa yalezi zizathu, ubukhulu bemisipha yabo buthola kancane kakhulu kunezitolo ze-glycogen, futhi bushe kuqala. Lokhu kungukusabela okujwayelekile komzimba lapho izinqubo zokwenza kahle zikhona.
Izinzuzo zeSomatotype
Endomorph - ngubani ngempela kwezemidlalo? Njengomthetho, lawa angama-powerlifters anezinqe ezinkulu nezinkomba zamandla ezinhle. Ngokuvamile, ama-endomorphs anezinzuzo eziningi kunezinye izinhlobo zomzimba. Ezinye izici zokuzimela, uma zisetshenziswe kahle, zibaluleke kakhulu ekugcineni isibalo sabesifazane.
- Amandla okugcina esimweni. I-metabolism ehamba kancane ayisona isiqalekiso kuphela, kodwa futhi iyinzuzo. Ngempela, kungenxa yakhe ukuthi unganciphisa kakhulu i-catabolism futhi wakhe isizinda esihle se-anabolic.
- Ukusetshenziswa kwamandla okuncane. Ama-endomorphs adinga umfutho omncane ukuqala. Ukusebenza kwabo kukhula ngisho nangemva kwemithwalo elula.
- Izindleko eziphansi zezimali. Ama-Endomorphs ayafana nezimoto zaseJapane - adla ubuncane bophethiloli bese eshayela kude kakhulu. Abadingi okuqukethwe okwedlulele kwekhalori kwama-kilocalor ayizinkulungwane ezi-5-6. Kwanele ukwengeza i-100 kcal kumenyu ejwayelekile ukuqala imetabolism.
- Ikhono lokubekezelela kalula noma yikuphi ukudla ngaphandle kokuqhubeka nokubambezela imetabolism. Njengoba umzimba usuvele ulungiselelwe indlala, uzoqala ukucwila emafutheni amaningi ngisho nasekudleni okudlulele kakhulu. Ukuqhubeka nokunciphisa ijubane lomzimba akunakwenzeka, ngenxa yejubane layo onqenqemeni lobuncane besisekelo.
- Isitoko sokusheshisa izinqubo ze-metabolic. Uma kunesidingo, oma noma ulahlekelwe isisindo esiningi, i-ecto nemeso zingaba nezinkinga. Ama-Endomorphs awasoze aba nawo. Ngemuva kwakho konke, banamandla ngokweqile. Ama-Endomorphs asheshisa imetabolism yawo kuze kube izikhathi ezi-5, okuholela ekususweni cishe ngokuphelele kwamafutha amaningi.
- Izitolo ezinkulu ze-cholesterol. Lokhu kuvumela ukuthi i-testosterone eningi ihlanganiswe. Uke waqaphela ukuthi abantu abaningi abanezintshebe banonile kakhulu. Basebenzisa futhi ama-hormone amaningi ukuqeqeshwa. I-testosterone eningi - imisipha engaphezulu - amandla amaningi!
Okubi ngomzimba
Ama-endomorphs, kanye nezinye izinhlobo, anokuphazamiseka kwawo, okuyiwo kakhulu okuba yisikhubekiso ekufinyeleleni imiphumela emibi kwezemidlalo.
- Ukuvelela kwamafutha omzimba. Yebo, yebo ... Akunandaba ukuthi sibethela kanjani ukuthi imetabolism ehamba kancane iyinzuzo, abantu abaningi abazi ukuthi bangayisebenzisa kanjani. Ngakho-ke, ama-endomorphs amaningi akhuluphele ngokweqile.
- Ukubuyiselwa isikhathi eside phakathi kokuzivocavoca. I-metabolism ehamba kancane inciphisa izinqubo zokutakula phakathi kokuzivocavoca. Njengomthetho, lokhu kusho ukuthi awukwazi ukuzivocavoca ngaphezu kwezikhathi ezi-3 ngesonto, okungenani ngaphandle kokusebenzisa ukukhuthazwa okungeziwe kusuka ohlelweni lwehomoni ngokuthatha i-AAS.
- Ukuba khona komthwalo okhuphukile emisipheni yenhliziyo. Izitolo zokukhuluphala ngokweqile neziphezulu ze-cholesterol ziyinkinga yama-endomorphs amaningi. Inhliziyo isebenza kumaza aphezulu ngaso sonke isikhathi, kwesinye isikhathi emaphethelweni amafutha ashisayo. Ngakho-ke, ama-endomorphs avame ukubhekana nobuhlungu benhliziyo. Kulula kakhulu kubo ukuthola "inhliziyo yezemidlalo", ngakho-ke, ama-endomorphs kufanele asondele emithwalweni ye-cardio ngokucophelela futhi aqhubeke nokuqapha ukushaya kwawo.
Okubalulekile: ngaphandle kwezici zangaphandle nezincazelo zawo womathathu womuntu, umuntu kufanele aqonde ukuthi awekho ama-endomorphs amsulwa, awekho ama-mesomorphs, noma ama-ectomorphs emvelweni. Lokhu kunenkinga maqondana nokuziphendukela kwemvelo. Kungenzeka ukuthi unezici ezisemqoka kusuka kuhlobo ngalunye, uzihlukanisa ngephutha njengomunye wazo. Kepha iphutha elikhulu ukuthi abantu abakhuluphele ngokweqile basola uhlobo oluthile lomzimba wabo ngayo yonke into, okungalungile ngokuphelele. Imvamisa, ukukhuluphala ngokweqile kungumphumela wokuphulwa kwezinhlelo zokudla nempilo engenampilo, futhi hhayi umphumela wokuthambekela kokukhuluphala.
Izici ezijwayelekile ze-somatotype
Ngaphambi kokuchaza i-endomorph, udinga ukunaka ukuthi i-somatotype enjalo, engakulungele impumelelo yezemidlalo, yavela kanjani. Umzimba we-endomorph, njenge-mesomorph ne-ectomorph, kungumphumela wokuvela okude.
Cishe wonke ama-endomorphs anamuhla, ngokwezinga elithile noma elinye, ayinzalo yabantu abavela emazweni asenyakatho. Enyakatho, abantu babephila impilo yokuzulazula, futhi ukudla kwabo okuyinhloko kwakuyizinhlanzi, noma izilwane ezidla inyama. Ngenxa yalokho, ukudla kwakungazinzi futhi kungavamile. Ukuzivumelanisa nendlala engapheli, umzimba wehlisa kancane kancane umzimba wayo futhi waletha izinqubo zokusebenzisa ezingeni elisha. Ngakho-ke, ukugcwalisa i-endomorph kudinga amandla amancane kakhulu kunanoma yiluphi olunye uhlobo. Ama-Endomorphs akhula kancane kancane futhi kunalokho awasebenzi endleleni yawo yokuphila.
Isici | Inani | Incazelo |
| Izinga lokuzuza isisindo | Phezulu | I-Basal metabolism kuma-endomorphs ihlose ukukhawulela ukwehlisa ijubane. Ngenxa yalokho, bafaka noma yimaphi ama-calories amaningi kuma-carriers, okungukuthi, edepho yamafutha. Lokhu kulungiswa kalula ngemuva kweminyaka eminingana yokuzivocavoca, lapho umuntu enedepho enkulu ye-glycogen, lapho kusatshalaliswa khona izinqolobane eziyinhloko zama-calories amaningi. |
| Inzuzo yesisindo | Phansi | Ama-endomorphs ukuphela kwezinhlobo ezisesimweni sawo ezimsulwa ezingahambelani nomsebenzi owandayo womzimba. Umsebenzi wabo omkhulu yinhliziyo enamandla ekwazi ukugcwalisa igazi isikhathi eside. Wonke ama-endomorphs aziwayo angabagijimi abahle be-marathon, ngoba umzimba wabo uyakwazi ukusebenzisa amafutha esikhundleni se-glycogen. |
| Ukuqina kwesihlakala | Izacile | Ukuntuleka kokuvivinya umzimba njalo kwakha isilinganiso esifanele sobukhulu besisindo / samathambo somzimba. Njengoba lolu kuyisimo somuntu esilungiselelwe kakhulu, amathambo, njengabathengi abakhulu be-calcium, ayancipha. |
| Isilinganiso se-Metabolic | Ihamba kancane kakhulu | Ama-Endomorphs aguqulelwa kakhulu ekusindeni isikhathi eside ezimeni zendlala. Ngenxa yalokhu, izinga labo lokuqala lokunciphisa umzimba liphansi kakhulu kunelamanye ama-somatotypes. |
| Kukangaki uzizwa ulambile | Akuvamile | Isizathu siyefana - umzimba osheshayo. |
| Isisindo sokuthola ikhalori | Phezulu | I-Basal metabolism kuma-endomorphs ihlose ukukhawulela ukwehlisa ijubane. Ngenxa yalokho, bafaka noma yikuphi okweqile kwama-calories kuzithwali zamandla - okungukuthi edepho yamafutha. Lokhu kulungiswa kalula ngemuva kweminyaka eminingana yokuzivocavoca, lapho umuntu enedepho enkulu ngokwanele ye-glycogen, lapho kusatshalaliswa khona izinqolobane eziyinhloko zama-calories amaningi. |
| Izinkomba zamandla ayisisekelo | Phansi | Kuma-endomorphs, izinqubo ze-catabolic ziphakeme kune-anabolic - ngenxa yalokho, asikho isidingo semisipha emikhulu yokusinda. |
| Amaphesenti amafutha angaphansi | > 25% L | Ama-endomorphs afaka noma yikuphi okweqile kwama-calories kuzithwali zamandla - okungukuthi edepho yamafutha. |
Umsoco we-Endomorph
Ama-endomorphs kufanele aphathwe ngokucophelela okukhulu ekudleni. Kusuka kushintsho oluncane kokuqukethwe kwekhalori noma inhlanganisela yemikhiqizo, balahlekelwa ukusebenza nokusebenza kwayo ngokushesha. Ngakolunye uhlangothi, ngokudla okulungile, lokhu kungaguqulwa kalula kube ukuhlanganiswa, ngoba imetabolism ehamba kancane ikuvumela ukuthi uhlale isikhathi eside ngomzamo omncane.
Ukusebenza kwe-Endomorph
Ngokungafani nama-ectomorphs nama-mesomorphs, ama-endomorphs awadingeki ukuthi alandele uhlelo lwawo lokuqeqesha. Imicu yabo yemisipha ilinganiselwe ngokuphelele, ivumela umsubathi ukuthi akhe ijubane namandla namandla nokukhuthazela. Lokhu kusho ukuthi ziguquguquka kalula kunoma yiluphi uhlobo lokusetha koqeqesho.
Ngomphumela omuhle kakhulu, kungcono ukudala isikhathi:
- ivolumu ephansi kakhulu ngohlobo lwesiyingi;
- kufuthwe ivolumu ephezulu njengokuhlukaniswa.
Ngakho-ke i-endomorph izokhula ngokulinganayo futhi izuze imiphumela yokuqeqeshwa engcono. Kodwa-ke, ngokungafani nezinye izinhlobo, akudingeki ukuthi zenze uqeqesho olukhethekile.
Kepha inzuzo yabo ebaluleke kakhulu, evumela ukuqeqeshwa kuze kube semkhawulweni wamandla, ubukhulu bokushisa kwamafutha ngaphezu kokushisa kwe-glycogen. I-endomorph ikhipha kalula amafutha amaningi ngesikhathi sokusebenza kwe-cardio, ngoba umzimba, ngenxa yokuziphendukela kwemvelo, wephula ungqimba lwamafutha kalula ngokuya ngenhloso yawo enkulu yokuziphendukela kwemvelo.
Umphumela
Njengasendabeni yamanye ama-somatotypes, i-endomorph akusona isigwebo nakancane. Ngokuphambene nalokho, konke ukungalungi kulula ukunciphisa futhi kuze kuphenduke izinzuzo. Izinga eliphansi le-metabolic, yize libambezela izinqubo zokululama ngemuva kokuzivocavoca, lisiza ukulawula kangcono indlela odla ngayo. Ngokuyinhloko, uma i-endomorph ifinyelele efomini elomile ngezinga eliphansi lamafutha, ngenkathi igcina ukudla okunomsoco ngokuphelele, izokwazi ukugcina ukwakheka kwayo ngaphandle kokulimaza impilo isikhathi eside kune-ectomorph futhi ikakhulukazi i-mesomorph.
Izicubu zemisipha ezitholwe yi-endomorph cishe azilahlekile futhi, uma kunesidingo, zigcwaliswa kalula ngesikhathi sokuqeqeshwa kokuvuselelwa.
Ngenxa yalokhu, i-endomorph ngumsubathi ofanele wezemidlalo enzima. Futhi khumbula ukuthi abakhi bomzimba abadume kakhulu, ama-powerlifters kanye nama-crossfitters baye baba njalo hhayi ngenxa yohlobo lwabo oluthile, kodwa naphezu kwakho.
URichard Fronning uyisibonelo esivelele sokunqoba i-somatyp. Endomorph ngokwemvelo, ukwazile ukusheshisa imetabolism yakhe yaba nemikhawulo emangalisayo futhi waguqula ukulawulwa kwesisindo kwaba inzuzo. Ngenxa yalokhu, ubesenza ngesisindo esifanayo njalo ngesizini, ekhombisa imiphumela ekhula kancane.
