U-Endomorph ungumuntu onofuzo oluthambekele ekuqongeleleni ngokweqile. Isendlalelo sakhe samafutha esingaphansi sinobukhulu obukhulu kunabantu abanezinye izinhlobo zomzimba, ngenxa yokuhamba kancane komzimba. Futhi, i-endomorph ibonakala ngamathambo abanzi, ayenza ibukeke inkulu ngokwengeziwe.
Imisipha yabantu abanalolu hlobo lomzimba iphendula kahle ekuzivocavoca nge-anaerobic, ngakho-ke ukuzuza kwemisipha kuhamba ngaphandle kwezinkinga. Kepha kuthiwani uma ubukhulu bamafutha bukhula kanye nobukhulu bemisipha? Ukugwema lokhu, zibandakanyeka kuhlelo olukhethekile lokuqeqesha i-endomorph. Kanye nokudla okunempilo okufanele, kuzohlinzeka ngemiphumela emihle kakhulu ekulweni komzimba onemisipha.
Ngubani i-endomorph?
Ama-Endomorphs abonakala ngezici ezilandelayo:
- Isiqu esifushane.
- Ukuthambekela ekubhekaneni nokukhuluphala kwabesifazane.
- Inani elikhulu lokufakwa okunamafutha ezinqeni nasokhalo.
- Amahlombe athambile.
© Sebastian Kaulitzki - stock.adobe.com
Zonke lezi zibonakaliso zivela kuphela kuma-endomorphs ayikhulu. Kepha lokhu akuvamile emvelweni. Ngokwenzayo, okuthile phakathi kwe-mesomorph ne-endomorph kuvame kakhulu. Ngendlela efanelekile yokuqeqeshwa nokondleka, umuntu onjalo angabukeka emuhle futhi abe nokusebenza okuvelele kwezemidlalo. Kunezibonelo eziningi ezinjalo, kufaka phakathi umkhuba weCrossFit.
Uma umuntu enenkani eyishaya indiva imidlalo kanye nokudla okufanele ngesikhathi esifanayo, ngokuhamba kwesikhathi uzophenduka isiphetho sokukhuluphala esinemisipha ebuthakathaka namanoni amaningi, futhi kuzoba nzima kakhulu ukulungisa isimo.
Izici zokuqeqeshwa kwe-endomorph
Kunezigaba ezimbili zokwakha umzimba wakho: ukuthola isisindo somzimba nokumiswa. Zombili izigaba zincike kokudla okunomsoco nokuzivocavoca umzimba. Ungayiqeqesha kanjani i-endomorph ukuze ithole ubukhulu bemisipha, kodwa ngesikhathi esifanayo ungabi mkhulu, kodwa, kunalokho, ususe amafutha amaningi?
Izindlela zokukhuluma ezifanele
Ngokwethiyori, konke kulula. Vivinya umzimba kanzima, nikeza umzimba wakho umthwalo we-cardio, bese ubheka indlela odla ngayo. Yenza i-cardio endaweni ephansi yokuqina (isilinganiso senhliziyo esingu-60-70% sobukhulu) ukugcina impilo yenhliziyo, ukukhulisa ukukhuthazela kwe-aerobic, nemiphumela yokushisa amafutha emnene. Kodwa-ke, ungakhuphula ivolumu yalolu hlobo lokuzivocavoca uma uthola amafutha amaningi ngesikhathi sokuzuza okukhulu noma isisindo simile ngesikhathi somiswa.
Uma i-endomorph iqale yaya ejimini futhi ikhuluphele ngokweqile, kunconywa ukuthi yome kuqala, bese kuphela isisindo. Ngaphandle kwalokho, uzothola amanoni amaningi kakhulu, azimisele kakhulu "ukunamathela" kulawa akhona. Futhi, ngemuva kokumiswa, kuzocaca ukuthi imaphi amaqembu emisipha okufanele agcizelelwe.
Kuhlelo lokuqeqeshwa kwe-endomorph, kugcizelelwa ukuvivinya umzimba okuyisisekelo:
- squats;
- umshini wokucindezela ibhentshi nama-dumbbells alala emile;
- i-deadlift classic kanye nemilenze eqondile;
- ukudonsa;
- sitsheke;
- ama-push-up kumigoqo engalingani, njll.
Banikeza umthwalo omkhulu kuwo wonke amaqembu emisipha emikhulu namancane. Isisekelo kufanele senziwe kokubili ngobuningi nangokomiswa. Lapho ulahlekelwa isisindo, awudingi ukugxila ekuhlukanisweni kuphela futhi wandise inani lokuphindaphinda - kule modi, uzolahlekelwa yimisipha eminingi, futhi isethi yonke izoba yize. Inselelo enkulu ekomiseni ukuzama ukugcina amandla akho ekunyakazeni okuyisisekelo futhi ungeze ukuhlukaniswa okuthe xaxa.
Ukuzivocavoca okuyisisekelo kufanele kube cishe ngama-70-80% wohlelo lwakho lokuqeqeshwa kwe-endomorph.
Ukuzivocavoca kweCardio
I-Cardio iyadingeka uma uzama ukuthola isisindo esomile ngangokunokwenzeka noma uhlela ukoma... Lokhu kungaba yiseshini ekhanyayo yemizuzu engu-20-30 ngemuva komthwalo omkhulu, noma ukuzivocavoca okuhlukile okuhlukile ngosuku lokuphumula. Ukugijima epaki, ukuhamba esitimeleni, ngebhayisikili, ukuhamba esitebhisini, nokuningi. Kunezinketho eziningi, khetha leyo oyithandayo kakhulu. Into esemqoka indawo ishayela.
Uma ungakhathaleli ukuthi uthola amafutha athe xaxa kanye nemisipha, ungangeqa i-cardio bese ugxila ekuqeqesheni amandla. Insalela ingashiswa esomeni. Futhi yize lokhu kunzima kakhulu ngama-endomorphs, abasubathi abaningi bakhetha ukuhlupheka izinyanga ezingama-2-3 ngokumiswa ngokudla okuqinile kanye ne-cardio eningi kunokuhamba ngomkhondo unyaka wonke nokuzikhawulela ekudleni.
Ngenkathi woma, ungakhuphula kancane isikhathi namandla we-cardio Workout yakho. Ungaqala ngemizuzu engama-30 ngemuva kokuqeqeshwa kwamandla akho bese usebenza indlela yakho kuze kufike ehoreni lansuku zonke leseshini ye-cardio. Kunconywa ukuthi usebenzise i-monitor rate monitor. Ukuvimbela ukuquleka, qiniseka ukuthatha izithasiselo eziqiniswe nge-potassium ne-magnesium.
Khumbula into esemqoka: inqubo yokwakha umzimba wezemidlalo kusukela ekuqaleni we-endomorph ingathatha ngaphezu kwezinyanga ezintathu noma izinyanga eziyisithupha. Lindela ukuqeqesha kanzima iminyaka. Ngokuhamba kwesikhathi, kuzoba umkhuba futhi kube yingxenye ebalulekile yempilo yakho, futhi imiphumela etholakele izokushukumisela ekuqhubekiseleni phambili impumelelo yezemidlalo.
© ukuguquguquka - stock.adobe.com
Ama-nuances wokudla okunempilo
Ngaphandle kokudla okunomsoco, i-endomorph ngeke iphumelele emidlalweni yezemidlalo. Konke kufanele kubhekwe: ama-calories, amaprotheni, amafutha, ama-carbohydrate, ama-micronutrients, amanzi, njll. Ukudla kufanele kube nokudla okungokwemvelo nokusha, kungabi nokudla okusheshayo namafutha we-trans, akukho lutho ufulawa namafutha.
Bala ukudla kwakho kwansuku zonke kwekhalori usebenzisa ifomula:
- Abesilisa: (10 x isisindo (kg) + 6.25 x ukuphakama (cm) - 5 x yobudala (g) + 5) x K
- Kwabesifazane: (10 x isisindo (kg) + 6.25 x ukuphakama (cm) - 5 x yobudala (g) - 161) x K
Lapho i-K ingukulingana kwezinga lomsebenzi womuntu. Uneziqu ezinhlanu:
- 1.2 - umsebenzi wokuhlala kanye nokuntuleka kokuqeqeshwa;
- 1,375 - ukusebenzisa okungajwayelekile okungaphezu kwezikhathi ezi-2 ngesonto noma ukwenza okuncane empilweni yansuku zonke;
- 1.55 - ukuqeqesha izikhathi ezingama-3-4 ngesonto noma umsebenzi omaphakathi;
- 1,725 - ukuqeqeshwa kuze kube izikhathi ezinhlanu ngesonto kanye nomsebenzi phakathi nosuku;
- 1.9 - ukusebenza kanzima noma ukuqeqeshwa kanzima nsuku zonke.
Lokhu kuzokunikeza okulinganiselwa nsuku zonke kwekhalori olisebenzisayo ukugcina isisindo sakho samanje. Ukuze uthole ubukhulu bemisipha, udinga ukwengeza enye i-10% (bese ufaka amanye ama-5% njalo emavikini ama-2 uma kungekho nqubekela phambili). Ukwehlisa isisindo, kunalokho, sisusa u-15-20% kule mali, kepha hhayi ngaphezulu, khona-ke ukomiswa kuzokwenzeka ngaphandle kokubandlulula isisindo semisipha.
I-Endomorph idinga ukusetshenziswa ngosuku cishe amaprotheni ayi-2.5 g, ama-3-4 g ama-carbohydrate kanye namafutha ayi-1 g ngekhilogremu yesisindo somzimba ngamunye... Lesi silinganiso sizokuvumela ukuthi uzuze kancane kancane isisindo semisipha esezingeni eliphakeme ngaphandle kokuqongelela amafutha amaningi. Uma uzwa ukuthi inqubekela phambili imile futhi awekho amandla anele, engeza ama-carbohydrate amancane. Ukwehlisa isisindo, nciphisa ukudla kwekhalori ngokunciphisa inani lama-carbohydrate. Sisebenzisa inani elifanayo lamaprotheni njengangesikhathi sokuzuza kwesisindo, ngaphandle kwalokho ukululama ngokugcwele ngeke kusebenze. Ungakwazi ngisho nokwandisa inani liye kuma-gramu ama-3 ngekhilogremu ngayinye yesisindo somzimba.
Khetha imikhiqizo yemvelo kuphela. Sinesithakazelo esikhulu kuma-carbohydrate ayinkimbinkimbi - okusanhlamvu, i-durum kakolweni ipasta, imifino. Kusuka kumaswidi, sidla kuphela izithelo ngokulinganisela. Ngokuqondene namaprotheni, sithanda inyama, inkukhu, amaqanda, imikhiqizo yobisi, inhlanzi kanye nama-protein we-whey. Qiniseka ukuthi usebenzisa ama-fatty acids angenawo amandla. Ukudla okufana namafutha anefilakisi, uwoyela wezinhlanzi, namantongomane kufanele kufakwe ekudleni njalo.
Okwama-endomorphs angaqapheli ukutholwa kwekhalori nezinga lokudla okudliwayo, umgwaqo oqonde ngqo esigabeni sosondonzima kwezemidlalo yamandla. Kepha uma inhloso yakho ingumzimba omuhle wezemidlalo nokuthuthuka kokusebenza kuzo zonke izindlela, landela iseluleko esingenhla.
Ukuzivocavoca ejimini
Inombolo ephelele yokusebenza kwama-endomorphs aqondile ngu-3-4 ngeviki.
Ukuhlukaniswa cishe kwezinsuku ezi-3 kunje:
| NgoMsombuluko (isifuba + i-triceps + ngaphambili nangaphakathi) | ||
| Ukucindezela kwebhentshi | 4x12,10,8,6 |  |
| Hlanganisa i-Dumbbell Press | 3x10 |  © Makatserchyk - stock.adobe.com |
| Idiphu emabhaleni angalingani | 3x10-15 |  |
| Umshini wezempi | 4x10-12 |  |
| Ukudonsa okubanzi kwe-barbell | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Swing dumbbells ezinhlangothini ngenkathi umile | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Ukucindezela kwebhentshi laseFrance | 4x12 |  |
| NgoLwesithathu (emuva + biceps + emuva delta) | ||
| Ukufa | 4x12,10,8,6 |  |
| Ukudonsa okubanzi | 4x10-15 |  |
| Ukufa kwe-T-bar | 4x10 |  |
| Umugqa wokubamba obanzi webhulokhi engenhla kuye esifubeni | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ukudonsa okuvundlile kubhlokhi | 3x10 |  © tankist276 - stock.adobe.com |
| Ama-curls e-barbell emi | 4x12 |  © Makatserchyk - stock.adobe.com |
| I-Bench Dumbbell Curls kaScott | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Swing dumbbells e ukuthambekela | 4x15 |  © Makatserchyk - stock.adobe.com |
| NgoLwesihlanu (imilenze + abs) | ||
| Uhlezi Isandiso Somlenze | 3x15-20 (ukufudumeza) |  © Makatserchyk - stock.adobe.com |
| Izikwele Zamahlombe kaBarbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Cindezela umlenze kusimulator | 3x12 |  |
| Amaphaphu we-Dumbbell | 4x10 |  © Makatserchyk - stock.adobe.com |
| Ukuqamba Amanga Umlenze | 3x15 |  © Makatserchyk - stock.adobe.com |
| Ukuma kwethole kuphakama | 4x15 |  © Makatserchyk - stock.adobe.com |
| Ukusonta kusimulator | 3x12-15 |  |
| Phindela emuva ama-crunches ebhentshini | 3x10-15 |  |
Uhlelo lwezinsuku ezine:
| UMsombuluko (izandla) | ||
| Ukucindezela kwebhentshi ngokubamba okuncane | 4x10 |  |
| Ama-curls e-barbell emi | 4x10-12 | © Makatserchyk - stock.adobe.com |
| Ukucindezela kwebhentshi laseFrance | 3x12 | |
| Ama-curls e-Dumbbell ebhentshini elithambekele | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ukubuyela emuva kukaDumbbell | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Izando ezimile | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Vimba Umugqa Nge-Triceps Rope | 3x15 |  © _italo_ - stock.adobe.com |
| NgoLwesibili (imilenze) | ||
| Uhlezi Isandiso Somlenze | 3x15-20 (ukufudumeza) | © Makatserchyk - stock.adobe.com |
| Izikwele Zamahlombe kaBarbell | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Izikwele zemishini yokugenca | 3x12 |  © mountaira - stock.adobe.com |
| I-Deadlift ngemilenze eqondile nge-barbell | 4x10-12 |  |
| Ukuqamba Amanga Umlenze | 3x15 | © Makatserchyk - stock.adobe.com |
| Inkonyane Enesisindo Iyaphakama | 4x15 |  |
| NgoLwesine (isifuba + ngaphambili nasema-delta aphakathi nendawo) | ||
| Ukucindezela kwebhentshi | 4x12,10,8,6 | |
| Hlanganisa ukucindezela kwe-dumbbell | 3x10 | © Makatserchyk - stock.adobe.com |
| Cindezela ku-simulator esifubeni | 3x12 |  © Makatserchyk - stock.adobe.com |
| Uhleli ucindezela i-dumbbell | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Ukudonsa okubanzi kwe-barbell | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Swing dumbbells ezinhlangothini ngenkathi umile | 3x15 | © Makatserchyk - stock.adobe.com |
| Ukujija ebhentshini | 3x12-15 |  |
| NgoLwesihlanu (emuva + emuva delta) | ||
| Ukudonsa okubanzi | 4x10-15 | |
| Umugqa we-dumbbell eyodwa ebhande | 4x10 |  |
| Umugqa Wokubamba Onciphisa Okumincane | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ukufa kwe-T-bar | 3x10 | |
| I-Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Swing eceleni | 4x15 | © Makatserchyk - stock.adobe.com |
| Umlenze olenga uphakama kubha evundlile | 3x10-15 |  |
Kulokhu okuhlukile kokuhlukaniswa, izandla ziyahoxiswa ngosuku oluhlukile. Ngokufanayo, ungagxila kuma-deltas - kwenze ngoMsombuluko, nakuma-triceps ngesifuba nama-biceps ngomhlane. Zikhethele ukuthi iyiphi ingxenye yomzimba edinga ukupompa okunembe kakhudlwana.
Khulisa / nciphisa inani le-cardio elenziwe ngokuya ngesimo nesimo sempilo. Konke kuncike ezinhlosweni zakho - njengoba uthola imisipha, i-cardio ikusiza ukuthi ushise ama-calories amaningi futhi ugcine uhlelo lwakho lwe-cardiovascular luphilile. Kepha ukusebenza ngokweqile kungamisa ukunxenxwa kwemisipha uma ungafaki izindleko ngokudla. Udinga ukuthola ibhalansi elungile.
Ngesikhathi sokomisa, i-cardio iyisikhali esiyinhloko ekulweni namafutha amaningi, futhi idinga ukwenziwa kakhulu, ngokwesibonelo, ukwenza ihora ngalinye lokuhamba noma ukugijima ukusebenza ngezinsuku zokuphumula ekuqeqesheni amandla.
Ukuzivocavoca ekhaya
Ukuqeqeshwa kwasekhaya kuhle, ikakhulukazi uma unokuthile okwehlukanisa umthwalo. Ukuba okungenani nebha evundlile nama-dumbbells angagoqeki anesisindo osidingayo ku-arsenal yakho, usuvele ungazivocavoca ngokugcwele. Zona kanye izimiso zokuqeqesha azihlukile kulezo eziseqenjini lokuzivocavoca.
Ngezansi kohlelo lokuqeqesha i-endomorph yezinsuku ezi-3 kusetshenziswa lawa magobolondo:
| NgoMsombuluko (isifuba + i-triceps + ngaphambili nangaphakathi) | ||
| Umshini we-Dumbbell ulele ebhentshini noma phansi | 4x10-12 |  |
| Ukuxhunywa kwengalo ebanzi ngemilenze emide | 4x10-15 |  |
| Umshicileli ka-Arnold | 4x10-12 |  |
| Imigqa ye-Dumbbell eya eChin | 4x12-15 |  © ruigsantos - stock.adobe.com |
| Swing dumbbells ezinhlangothini | 3x15 | © Makatserchyk - stock.adobe.com |
| Umshini webhentshi waseFrance onama-dumbbells | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ama-push-up anezingalo ezincane | 3x10-15 |  |
| NgoLwesithathu (emuva + biceps + emuva delta) | ||
| Dumbbell Deadlift | 4x10-12 |  |
| Ukudonsa okubanzi | 4x10-15 | |
| Umugqa we-dumbbell wesandla esisodwa | 3x10 | |
| Ukudonswa kwe-Grip Reverse Grip | 3x10-15 |  |
| Ukuma kwama-dumbbell curls | 4x10-12 |  |
| Ama-curls we-dumbbell agxilwe | 3x10-12 |  © Maksim Toome - stock.adobe.com |
| Swing dumbbells e ukuthambekela | 4x15 | © Makatserchyk - stock.adobe.com |
| NgoLwesihlanu (imilenze + abs) | ||
| Izikwele zeDumbbell | 4x12 |  |
| I-Dumbbell Straight Leg Deadlift | 4x10-12 |  |
| Amaphaphu we-Dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Inkonyane Enesisindo Iyaphakama | 4x15 | |
| Ipulangwe lendololwana elinesisindo esengeziwe | 3x60-90 isekhondi |  |
| Ikhona elengayo kubha evundlile | 3x40-60 isekhondi |  © Vasyl - stock.adobe.com |
Lolu hlelo luphelele kuzo zombili izigaba zobuningi kanye nesigaba sokomisa. Umehluko phakathi kwalezi zindlela uzoba ekudleni nenani lomthwalo we-cardio.
