Ungalunquma kanjani uhlobo lomzimba wakho?

Ngamunye wethu uyedwa - lokhu kuyi-axiom. Kodwa-ke, imvamisa abantu ababili abahlukene ngokuphelele bahlangana ngomunye nomzimba nomzimba. Ezimweni ezinjalo, umuntu ukhuluma ngohlobo olufanayo lokuzenzela. Esihlokweni sizokutshela ukuthi yiziphi izinhlobo zomzimba, ukuthi ungazinquma kanjani ezakho nokuthi "ungayilungisa" kanjani ngosizo lwezemidlalo.

Ukuhlukaniswa ngohlobo lomzimba

Ngaphandle kokubheka ubulili, esikoleni sezokwelapha saseRussia, kuyisiko ukubheka izinhlobo zomzimba ezichazwe ngasikhathi sinye ngu-Academician Chernorutsky. Emphakathini wezemidlalo wanamuhla, ukuhlukaniswa kweSheldon kudume kakhulu. Zombili zikhonjisiwe etafuleni elingezansi.

Ngokuvamile, umehluko kuphela lapha ulele egameni. Ngaphezu kwalokho, ukuhlukaniswa kukaSheldon kuvame ukusetshenziswa ikakhulukazi maqondana nokwakha umzimba.

Uma udweba ukufana, uthola isithombe esilandelayo:

• asthenic = i-ectomorph;
• i-normostenic = i-mesomorph;
• hypersthenic = endomorph.

Ngayinye yalezi zinhlobo ezingenhla zesakhiwo somzimba inezici zayo, lapho ukwakhiwa kwenqubo yoqeqesho kuncike khona, ubude bendlela yokufeza umphumela oyifunayo, futhi, nohlelo lokudla okunempilo.

Izici ze-ectomorph

Ama-Ectomorphs (nawo angama-asthenics) abonakala ngomzimba we-dolichomorphic. Laba bantu bavame uku:

• izitho ezinde;
• esifubeni side;
• i-engela ye-hypogastric eyakhiwe yi-arch ebiza kakhulu esifundeni se-plexus yelanga inamandla kakhulu;
• ngenxa yesimo semilenze esihlanganisiwe, ubude besisu semisipha bukhulu kakhulu, ngenxa yokuthi ukukhuphuka kwevolumu yokugcina kunzima kakhulu uma kuqhathaniswa nezinye izinhlobo;
• izicubu ze-adipose nazo zisatshalaliswa ngokufanayo futhi zikhona emzimbeni, kepha ngamanani amancane;
• ukwakheka kwamathambo kubuthakathaka, amathambo mancane;
• iphrofayili ye-hormonal yakhelwe ngendlela yokuthi umsebenzi wesistimu yezinzwa ezwelayo unqobe. Ngenxa yalokhu, izinga lengcindezi yegazi lingakhuphuka.

Ukucaciswa kwesistimu yezinzwa eziphakathi

Ihomoni eyisihawu esikhulu - i-adrenaline - inokuthambekela kokuphindaphindeka komzimba. Esinye isici somsebenzi oqhubekayo wabazwelayo yisimo esicindezelwe sohlelo lwezinzwa lwe-parasympathetic, olubhekele ukuphumula, ukugaya, nokulala.

Izinga le-uric acid egazini, njengombuso, liyakhuphuka, elinomphumela wokuvuselela, kepha selivele lisohlelweni oluphakathi lwezinzwa. Ngenxa yokuhlanganiswa kwezimfanelo ezinjalo, i-asthenics inamandla okulala kancane futhi isebenze kakhulu, ikakhulukazi ngokwengqondo. Ngokukhuthazeka okwanele, ngenkathi benza umsebenzi onzima, kungenzeka bangadli lutho futhi bangahlangabezani nokuphazamiseka okuthile kulokhu. Ngaphezu kwalokho, kunzima kakhulu kuma-asthenics ukufeza izinga lokuncipha kohlelo lwezinzwa. Ngakho-ke akumangalisi ukuthi lapho kuchazwa i-asthenic-ectomorph ejwayelekile, sicabanga nge-nerd yesikole yakudala evela kumafilimu.

Imikhakha yokuqaliswa kwezemidlalo yama-asthenics

Mayelana nemisebenzi yezemidlalo, ungasho okuningi ngokuthanda kwakho ngokuphikelela nokuqeqeshwa uzofinyelela noma imiphi imiphumela futhi unqobe ububi banoma iluphi uhlobo lomzimba. Kodwa kungani unqobe ubunzima lapho ukwazi ukusebenzisa amandla akho ngokugcwele?

Imidlalo enengqondo kunazo zonke ye-asthenics kuzoba yileyo lapho ukusabela okusheshayo nobude bezitho kunganikeza umuntu we-asthenic izinzuzo ezibalulekile, okungukuthi:

• ukugijima ibanga elide;
• imidlalo yezemidlalo efana ne-basketball;
• izinhlobo ezishaqisayo zokulwa okukodwa.

Ngokuphathelene nemidlalo yamandla, ama-asthenics angazibonakalisa ekuqeqeshweni kwejubane, njengokuphakamisa izinsimbi. Isistimu yabo yezinzwa iyakwazi ukudala izifiso ezinamandla ezidingekayo ukuze kusebenze imicu ephezulu yemoto, ebhekane ngqo nomzamo osheshayo, onamandla amakhulu.

Vele, kuleli phuzu kukhona i-caveat ebalulekile maqondana nesilinganiso sobude bezingalo nemilenze yomsubathi othile - "ama-levers amade" anomzimba omfishane uzoba usizo olukhulu ekudluliseni izindawo ezingaboni. Ngasikhathi sinye, impumelelo ye-asthenic ekukhuliseni amandla iyangabazeka kakhulu, ngoba kungenxa yezingalo ezinde ukuthi indlela yesisindo esizodlula phakathi kwamabala afile izoba nkulu kakhulu uma iqhathaniswa nabadlali abanemilenze emifushane.

Isakhiwo somzimba nesisipha

Ngokuphathelene nenqubo yokuthola isisindo semisipha nempumelelo ekwakheni umzimba, uhlobo lomzimba lwe-asthenic alubahleleli ngenxa yalezi zizathu ezilandelayo:

1. Ubungako be-asthenics emsulwa bucacisiwe kakhulu, ububanzi be-pelvis bulingana nobubanzi bamahlombe, ngenxa yalokho abonakala enciphile kakhulu kunabo.
2. Ukuma kwemisipha kukhulisiwe, ngenxa yokuthi kunzima kakhulu ukuyinika ukugcwala. Ngokuvamile, isisu eside semisipha asikutholi ivolumu. Ngisho noma sicabanga ukuthi umgijimi unohlobo oluthile lwemisipha, kuzoba nzima ukuthola ivolumu yabo ngenxa yokuphakama kwama-catabolics ngemuva kwe-hormonal nomsebenzi ongaphelele womgudu wamathumbu.
3. Elinye iphuzu elithandekayo liphathelene nokwakheka kwemisipha ye-asthenics - imicu yemisipha e-oxidative evelele kakhulu emisipheni yayo, engasebenziseki kahle ku-hypertrophy, kepha ekwazi ukwenza umsebenzi onamandla isikhathi eside.Ngasikhathi sinye, inqubo ye-acidification kubo ngenxa yenani elikhulu le-mitochondria inzima, okusho ukuthi kwezemidlalo ezidinga ukukhuthazela, ama-asthenics-ectomorphs azoba sezingeni eliphezulu kakhulu.

Ukufingqa indaba ngama-ectomorphs, kufanele kuthiwe mayelana nokwakha umzimba basene-plus eyodwa. Kuzwakala ngeqiniso lokuthi ama-asthenics awajwayele ukuthola ukhuluphele omningi ngokweqile, amathambo abo mancane, amalunga abo awekho makhulu, ukuze ubukhulu bemisipha obusakhiwa emzimbeni we-ectomorph buzobonakala ngokushesha kwabanye.

Uma uhlobo lomzimba wakho luyi-ectomorphic, futhi uzimisele ukuguqula umzimba wakho ube yinqwaba enhle yemisipha, kufanele unake uhlelo olukhethekile lokuqeqeshwa kwe-ectomorph olwenzelwe abantu abanenkinga yomzimba omncane kakhulu. Uyacelwa ukuthi uqaphele ukuthi umsoco we-ectomorph kufanele futhi ube okhethekile - okungukuthi, kuthuthukiswe.

Izici ze-endomorph

Kubantu abangama-endomorphs, noma ama-hypersthenics, ubukhulu obunqamulelayo bomzimba bunqoba ngaphezu kwe-longitudinal. Izici zabo zobuntu:

• amahlombe abanzi;
• isifuba esibanzi somgqomo;
• izitho ezifushane;
• okhalweni ububanzi;
• amathambo namalunga ajiyile, makhulu.

Imisipha yathuthukiswa ngokwanele, kanye nongqimba lwamafutha olungaphansi. Kungakho ama-hypersthenics engabukeki ezemidlalo - abukeka emakhulu. Ngokuvamile, ama-endomorphs aguqulwa ngokwezakhi zofuzo ukwenza umsebenzi wamandla anzima; amasistimu abo emisipha namaphilisi endocrine alolwa ngalokhu.

Ukuthambekela kokuqongelela isisindo samafutha

Ama-Endomorphs anezinga eliphakeme le-testosterone ne-insulin. Yile nhlanganisela evumela abamele uhlobo oluchaziwe ukuthi bakhuluphale. Ngasikhathi sinye, kuma-hypersthenics, kubonakala ukwanda kwesilinganiso sezinzwa ze-parasympathetic, ngakho-ke bathanda ukudla, banesifiso esanele noma esengeziwe sokudla.

Abantu abanohlobo olufanayo lomzimba maningi amathuba okuthi bahlupheke ngokweqile nangezinkinga ezihlobene nazo - isifo sikashukela, isifo sokuqina kwemithambo yegazi, umfutho wegazi ophezulu.

Lesi sici sibeka endomorphs isibopho sokuqina kakhulu ekudleni kwabo - ukudla kwe-endomorph kumele kukhethwe ngokucophelela futhi kulinganiswe ukuze kungaphinde kudale amafutha amaningi emzimbeni.

Kubantu abanale somatotype, kuyalulekwa ukuthi bakhethe ngokuthanda ezemidlalo ejwayelekile yamandla - ukwakha umzimba, i-strongman, i-crossfit, i-rugby. Noma yini enikeza umsebenzi ojwayelekile we-hypersthenic ilungile - amandla futhi mhlawumbe isikhathi esithile, yanele ngokwanda kokuhlushwa kwe-cholesterol neglucose yegazi ngezidingo zamandla.

Ukudla okuningi akuthandeki kuma-endomorphs: lapho izindonga zamathumbu zinwebeka ngokwengeziwe futhi lapho kuthonyelwa kakhulu i-parasympathetic, impendulo ebaluleke kakhulu lapho kukhishwa ama-enkephalins ne-insulin. Ngakho-ke, uhlelo lokudla lwakudala lwama-bodybuilders, oluqukethe izidlo eziyi-6-8 ezingxenyeni ezincane ezinenani elincane lama-carbohydrate, lilungele kahle ama-hypersthenics - womabili ukuze abukeke kangcono, futhi ukuze uzizwe ungcono futhi uvikele izifo eziningi ezingenhla.

Ukucaciswa kwesistimu yezinzwa eziphakathi

Ngenxa yezinga eliphansi lamahomoni ohlelo lokuzwelana, nangenxa yokubonakaliswa okuphansi komsebenzi we-androgenic we-testosterone, ama-hypersthenics awalolaka futhi ahamba kancane. Ukwakheka kwemisipha kubuswa yimicu ye-glycolytic muscle. Ngenxa yalokhu, ama-hypersthenics ayakwazi ukwenza ukunyakaza kwamandla amakhulu, kepha ngesikhathi esilinganiselwe. Kalula nje, ngokukhuthazela kwe-hypersthenics, ngokwemvelo, azizinhle kakhulu.

Kodwa-ke, ngokuqeqeshwa okufanele kwimicu yemisipha ye-glycolytic, kungenzeka ukuthuthukisa amathuluzi we-mitochondrial, azosiza ukulungisa lokhu kushoda. Ubuciko bokushaqeka bokulwa akusibo obabo. Ama-Endomorphs azozizwa ekhululekile ezinhlotsheni ezahlukahlukene zewrestling, ikakhulukazi lapho kune-parterre enamathelayo - jiu-jitsu, judo, wrestling yakudala. Izitho ze-hypersthenics zifushane, isisu semisipha siwugqinsi, izigaxa azinde - kulula kuma-hypersthenics ukukhombisa amandla amakhulu ngenxa ye-amplitude encishisiwe. Ngezizathu ezifanayo, ama-endomorphs azozizwa ekhululekile ekulweni izingalo nasekuqiniseni amandla.

Imikhakha yokuqaliswa kwezemidlalo ye-endomorph

Inani elikhulu lezicubu ze-adipose lingaholela embonweni wokuthi ama-hypersthenics adinga imithwalo eminingi ye-cardio. Lokhu akulona neze icala. Amalunga we-endomorphs makhulu, akhiwa amalunga wamathambo aminyene ngokwanele. Izakhiwo ezinjalo, ngisho nasekuphumuleni, zidinga ukunikezwa kwegazi okukhulu, ezikuthola emisipheni ezungezile. ICardio ilayisha amalunga omzimba, ngenkathi ingagcini ngokwanda, kepha inciphisa nenani lezicubu zemisipha.

Ngakho-ke, okuhle kakhulu kuzoba uhlelo olukhethekile lokuqeqesha ama-endomorphs, ahlanganisa ukuqeqeshwa kwamandla asindayo nokuqeqeshwa komzimba okunamandla. Kulokhu, indlela yokudla kufanele iphelele, inikeze imisipha ekhulayo inani elanele lamandla. Kepha ukwehlisa inani lama-carbohydrate kungcono - ngale ndlela sinciphisa ukukhishwa kwe-insulin, sinciphise inani lezicubu ze-adipose futhi sivumele i-testosterone ukuthi yenze ngempumelelo umsebenzi wayo ekwakheni imisipha nokunciphisa iphesenti lamafutha angaphansi.

Ungakhohlwa ukuthi "ukomiswa" ngokwengqondo nangokomzimba kuzoba nzima kakhulu kwi-hypersthenic, ezoba nomthelela omubi kakhulu empilweni yalokhu okugcina.

Izici ze-mesomorph

Ama-Mesomorphs ngabantu abaqale babe "nesibalo sephupho". Kwezokwelapha, babizwa ngokuthi yi-normostenics ngoba umzimba wabo uyinkomba yokujwayelekile okwamukelwa emphakathini wanamuhla. Singasho ukuthi laba ngabantu abajabulayo, ngoba umsoco we-mesomorph obandakanyeka kwezemidlalo awukhawulelwe ngokuqinile njengalowo wabadlali abanezinye izinhlobo zomzimba "eziyinkinga". Laba abanenhlanhla bangaze bazivumele ukuthi batotoswe ngezikhathi ezithile ngokudla okungenamsoco noma ukudla okungenamsoco.

Isakhiwo somzimba nesisipha

I-Mesomorphs, noma i-normostenics, inezici ezilandelayo ngokwemvelo:

• imisipha athuthukile;
• amaphesenti amancane kakhulu amafutha omzimba;
• ukwakheka kwemisipha kuqukethe cishe izingxenye ezilinganayo zemicu yemisipha ye-glycolytic ne-oxidative;
• izinhlelo ezinozwela nezikhathazayo zisebenza ngendlela elinganiselayo;
• ukhalo lucinene futhi amahlombe abanzi ngokuqhathaniswa;
• ubude bezitho nomzimba kuyalingana.

Kalula nje, isici salolu hlobo lomzimba asikho ekubonakaleni kwezimpawu ezishiwoyo, noma ngabe kuzwakala kungajwayelekile kanjani. Umsebenzi womzimba ka-mesomorph usondele kakhulu kulowo "womuntu ojwayelekile" ochazwe ezincwadini zemithi. I-engeli enamandla ku-normostenics ingama-90 degrees. Uhlelo lokuqeqeshwa kwe-mesomorph ikakhulu luzogxila kumuntu ophilile ojwayelekile.

Ukuqaliswa kwezemidlalo

Ngokuvamile, yilolu hlobo lomzimba olusondele kakhulu kulowo ojwayele ukubizwa ngokuthi "umuntu onempilo" ngakho-ke, ngezinga elikhulu kakhulu, uzophumelela cishe kunoma yimuphi umdlalo. Ngenxa yemisipha ekhuliswe ekuqaleni kanye nephesenti eliphansi lamafutha angaphansi kwesikhumba, ama-mesomorphs angathola impumelelo enkulu kwezemidlalo njengokuqina, isazi samadoda, ukwakha umzimba ne-bikini. Kalula nje, noma yikuphi lapho kwanele khona ukukhombisa isimo esihle sobuhle semiphumela ephezulu.

Kubonakala sengathi umnikazi wohlobo lomzimba we-normosthenic angazibheka njengomuntu ojabulayo - ubukeka emuhle, zonke izinhlelo zisebenza ngendlela elinganiselayo, noma yimuphi umdlalo ufanelekile - akulona yini iphupho? Kepha akulula kangako. Bheka futhi izinzuzo zama-ectomorphs nama-endomorphs. Ngakho-ke, ngenxa yezinzuzo zabo, abamele lezi zinhlobo zomzimba bazoba nezinzuzo ngaphezulu kwe-normosthenics. Futhi lokhu akusebenzi nje kuphela hhayi kwezemidlalo - kuthinta isici sokusinda.

Izici ezixubile zohlobo

Konke okuchazwe ngenhla kubhekisa ekubonakalisweni kwezinhlobo zomzimba "ezihlanzekile". Empilweni, kuyaqabukela kakhulu ukuthola abantu abangabanoma yiluphi uhlobo lwesibalo. Izinketho ezixubekile, eziphakathi zivame kakhulu. Ngaphakathi kohlaka lomuntu oyedwa, okungenani zontathu izinhlobo zomzimba zingahlanganiswa: ukwakheka kwethambo kwe-asthenic, isisindo semisipha ye-normosthenic kanye nokuthambekela kokufakwa kwamafutha kusuka ku-hypersthenic.

Ungakhohlwa ukuthi uhlobo lomzimba luyisici esinqunywe ngokofuzo, okungukuthi, okunikezwa ngemvelo.

Kepha okuningi kusezandleni zakho. Isibonelo, ungathuthukisa isimo sakho ngokudla ukudla okufanele nokuzivocavoca nokuzivocavoca umzimba. Noma ungayenza ibe yimbi ngokwengeziwe ngokudla ukudla okusheshayo, ukuphuza i-cola ngaphansi kwezinhlelo ze-TV nezinhlelo zasesepha.

Uma ngokwemvelo ungajwayele ukuzuza amafutha futhi unesisindo esihle semisipha, ungacabangi ukuthi impilo yokuhlala phansi nokudla ngendlela engafanele ngeke kukuholele emafutheni amaningi omzimba noma isifo sikashukela. Nawe kuzomane kwenzeke eminyakeni eyi-10-15 kamuva kune-endomorph, zonke ezinye izinto ziyalingana.

Ungalunquma kanjani uhlobo lomzimba wakho?

Ngokususelwe kokungenhla, ungasebenzisa ama-nomograms avela ku-Intanethi - acabangela ukushuba kwamathambo esandla, indololwane, isilinganiso sobude bomzimba kuya emilenzeni, abanye baze beluleke ukunaka i-engela ye-hypogastric. Elinye lalawo matafula anenkomba ebizwa nge- "Soloviev index" linikezwe ngezansi.

Lapho unquma uhlobo lomzimba wakho, khumbula izinto ezimbili:

• ungahlanganisa izici zokuqala zezinhlobo eziningana zomzimba;
• uma ubukeka umubi, khumbula - ama-80% wokubukeka kwakho ancike kwindlela yokuphila kanye nokudla, hhayi ku-somatotype.

Yiba nempilo!

Bukela ividiyo: Impica Badala (Novemba 2024).