Endomorphs: Nasihu 6 don Inganta Sakamakon Gyara Jiki!


ectomorphs, endomorphs e mesomorphs su ne nau'ikan jiki guda uku da suke wanzu. Idan ka dace da bayanin martaba na endomorphs, Kuna cikin wuri madaidaiciya! A cikin wannan labarin zamu fahimci wannan nau'in halitta.

Mutumin endomorph shine wanda yake da halaye a cikin jikinsa da haɓaka kamar: ossos largos (especialmente na cintura e nos ƙananan membobi), a facilidade em ganhar gordura e, ao mesmo tempo, a dificuldade em aumentar o tecido muscular. Bugu da kari, suna da jinkirin metabolism da amsar insulin mara kyau.

Waɗannan mutane yawanci suna gwagwarmaya don samun jiki mai mafarki., saboda suna tsakanin dutse da wuri mai wuya: Idan sun yi ƙoƙarin ƙarawa durƙusasshen taro, Karshen samun kitse cikin sauƙi kuma ana riƙewa. idan sun gwada a yankan don rage kaso mai jiki, a ƙarshe bai gamsu da ƙaramar ƙaramar tsokarsu ba.

Da wannan a zuciya, a cikin wannan labarin mun shirya Manyan nasihu guda 6 waɗanda zasu taimaka endomorph ya gina jikin da suke so koyaushe. Koyi game da abinci mai gina jiki, horo, motsa jiki da yawa da yawa!

Mu tafi tare?

1- Yi hankali tare da amfani da carbohydrate

Os Carbohydrates suna da ikon samarwa makamashi zuwa ga jiki cikin sauki da kuma, haka kuma, makamashin da, idan ya yi yawa ko kuma a lokutan da bai dace ba, ana iya juyar da shi cikin sauki.

Yawancin endomorph mutane da yawa suna cutar da carbohydrates kawai kuma suna cire su daga abincin su. Amma, wannan kuskure ne! Endomorphs suna buƙatar cinye carbohydrates a, amma ta hanyar da ta dace.

cakuda mai sauki game da hadadden carbohydrates

Don sauƙin fahimta, zamu lissafa wasu mahimman bayanai waɗanda yakamata a kula dasu kafin cinye carbohydrates.

Matsayi na 1: Yawan

A al'ada, manufa shine don mutum endomorph yayi amfani da kusan kashi 25% na adadin kuzari a cikin abinci. abinci tare da carbohydrates. Misali, idan abincin ku yana da 2000Kcal, abin da ake buƙata na carbohydrate shine 500Kcal, wato, 125g na carbohydrates kowace rana.

Para fazer esta conta, basta saber que, em média, uma dieta é composta por 40% de proteínas, 35% de lipídios e 25% de carboidratos, e que cada 1g de carbohydrate possuem 4Kcal.

Matsayi na 2: Nau'ukan carbohydrates

Zai fi dacewa, amfani da hadadden kuma mafi yawan fibrates carbohydrates, don taimakawa sarrafa jinkirin glycemic amsa kuma a cikin ci. Hakanan abubuwan kara kuzari na kara kuzari na taimakawa jiki kada ya sha kitse mai yawa.

Gabaɗaya, yi amfani da carbohydrates kamar: a dankalin hausako saurayiko Yamko shinkafa (zai fi dacewa parabolized ko duka) kuma hatsi sune kyakkyawan zaɓi.

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Babu buƙatar endomorphs suyi amfani da carbohydrates a cikin ƙarin tsari a cikin aikin motsa jiki kai tsaye (sai dai idan kuna da wasu takamaiman dabaru.).

Idan da gaske akwai buƙata, yi amfani da Masarar yaci, a palatinosis, D-ribose ko Vitargo. Haɗin biyu ko fiye daga cikinsu na iya zama mai ban sha'awa a cikin takamaiman lamura.

Matsayi na uku: Lokacin da yakamata ku cinye carbohydrates

Yi amfani dasu kusa da horo (kafin da bayan). Yi ƙoƙari kada ku cinye carbohydrate da yawa lokacin da kuke yin ƙarancin aiki ko babu motsa jiki.

Saboda haka, kar a yanke carbi daga abincinku. Yin haka zai sauƙaƙe saurin tasirin ku har ma da ƙari kuma ba zai taimake ku da komai ba.

2- Cin kifi

Kifi abinci ne mai ban mamaki. Su ne tushen sunadarai na darajar ƙimar halitta, sune manyan tushen ƙananan ƙwayoyin cuta kamar ferro, wasan, da tutiya, iodine, da sauransu.

Su ma ingantattun tushe ne na Omega 3 (Kifi daga ruwan sanyi da ruwa mai zurfin gaske) suna da narkewa mai kyau, saboda yawanci ba su da laushi kamar naman sa ko ma naman fari na kaji.

Musamman yakamata a fifita kifi mara kyau da waɗanda ke da wadataccen omega-3s ta endomorphs..

Game da kifi mara kyau (tilapia, tafin kafa, dorado, fentin ba tare da fata ba), zasu samar da sunadaran da kuke buƙata a cikin abinci kuma tare da ƙananan matakan mai.

endomorphs yakamata cinye ƙarin kifi

Kuma ƙara yawan ƙananan ƙwayoyin cuta irin su iodine a cikin abinci, alal misali, suna da mahimmanci a cikin kuzarin kuzari (tunda yana da mahimmanci a cikin samar da homonin thyroid wanda ke sarrafa yawancin metabolism).

Kifi mafi arziƙi mai wadataccen omega-3s, kamar kifin kifi, mackerel da sardines na ƙasar Norway, suna da kyau wajan inganta ƙwayoyin kumburi na jiki (rage damuwar tsoka, halin tara kitsen jiki, da sauransu).

Bugu da kari, sun inganta matakan lipids na jini da lipoproteins masu ɗaukar lipid, don haɓaka matakan haɓakar ƙwayoyin cuta. testosterone, a tsakanin sauran fa'idodi.

Ka tuna cewa dole ne ka mai da hankali yayin saye, safara, adanawa da shirya kifi. Suna da saurin lalacewa kuma suna da alhakin guban abinci lokacin da aka cinye su yadda bai dace ba.

3- Shan isasshen ruwa

Baya ga sauƙin tara kitse, endomorphs suna da sauƙin sauƙaƙe abubuwan ruwa da sauƙi. Matan da suke da wannan nau'in kwayar halitta sun fi shan wahala daga gare ta.

Além de prejudicar muito a ma'anar tsoka, a retenção de líquidos em excesso pode trazer danos à saúde, especialmente no que diz respeito a pressão arterial elevada. Portanto, controlar os níveis de retenção é uma obrigação para endomorfos.

endomorph biotypes dole a shanye kyawawan matakan ruwa

Mutane da yawa suna tunanin cewa dalilin riƙewa shine sodium, amma yana ɗaya daga cikin mafi ƙarancin alhakin wannan. Duk da kasancewar ma'adinai ne da zasu iya daukar ruwa da shi, akwai mahadi wadanda ke daukar abubuwa da yawa, kamar su carbohydrates, misali. Har ma suna daukar ruwa ninki biyu kamar sodium da kanta.

A yadda aka saba riƙe ruwa yana da alaƙa da ƙarancin shan ruwa, musamman idan bai isa ba. Duk da haka, yawan ruwa ba shi da ban sha'awa, kamar yadda zai iya kawar da ma'adanai da yawa da jikinku ke buƙata.

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Koyaya, lokacin da ake amfani da ruwa kaɗan, jiki ya fahimci cewa yana buƙatar riƙe shi, kamar yadda ba ta san lokacin da za a sake samun sa ba, kuma kamar yadda jiki ke buƙatar ruwa mai yawa don aiki, yana ƙare da riƙe ƙarin ruwa zuwa sami abin da yake buƙata lokacin da take buƙatarsa.

Rashin ruwa na iya haifar da matsalolin da suka danganci metabolism gabaɗaya, bayan haka, don halayen sinadaran da ke faruwa a cikin jiki, mahaɗan suna buƙatar kasancewa tare da ruwa.

Musamman ma endomorphs suna da kwayar cutar metabolism wanda ya nuna son kai don tara ruwa mai ƙarkataccen fata (ƙarƙashin fata), sabili da haka, shan isasshen ruwa dole ne.

Yawancin lokaci wani abu kusan 50ml / kg ya isa, amma ina ba ku shawarar ku gwada sha cikin matsakaita 60-80ml / kg. Sabili da haka, idan kun auna nauyin 80, yakamata ku sha, ƙari ko ƙasa, 4,8L zuwa 6,4L kowace rana.

4- Yi atisayen motsa jiki yadda ya kamata

Os endomorphs suna buƙatar ƙarin ayyukan aerobic ba kawai don ƙona ƙarin adadin kuzari ba, har ma don taimakawa cikin hanyoyin ilimin lissafi waɗanda ke nuna ƙona mai (musamman ta hanyar sakewar hormonal).

Koyaya, mutane da yawa basu fahimci wannan ba kuma suna gamawa da motsa jiki mai yawa, wanda kuma ba sanyi bane.

Idan a gefe guda, rashin ayyukan motsa jiki yana da haɗari ga endomorph, ƙari ma ya fi muni, kamar yadda yake sa jiki ya ɓoye adadi mai yawa na ƙwayoyin cuta, kamar adrenaline da norepinephrine.

endomorphs yakamata suyi atisayen motsa jiki

Har ila yau, idan kashe kuzari da damuwa sun yi yawa, jiki ya fahimci cewa dole ne ya "kiyaye" ajiyar makamashinta (kitsen jiki) kuma ya sanya shi mawuyacin amfani da shi (ƙona kitse) don samar da makamashi.

Kamar wannan, akwai dabaru da yawa waɗanda endomorphs zasu iya amfani da su, wanda ya bambanta daga mutum zuwa mutum. Daga cikin manyan, zamu iya haskaka biyu:

Na 1: Aerobics a matukar karfi

Yawancin lokaci a cikin zaman bayan horar nauyi. A zahiri, yana da daraja tunawa da hakan Kada a yi amfani da iska da motsa jiki kafin a yi nauyi.

Wannan dabarun shine musamman don inganta sigina mai ƙona jiki ta hanyar matakan enzymatic da kuma babban EPOC (yawan iskar oxygen).

Ina ba da shawarar hanyar HIIT, waxanda suke manyan motsa jiki na tazara.

Na biyu: Aerobics na haske zuwa matsakaici karfi

Don lokaci mai tsayi kaɗan, yawanci ana nufin kawai ga kuɗin caloric. A wannan yanayin, mafi kyawun abin da za a yi shi ne aiwatar da horo tare da sarari na aƙalla awanni 6 na nauyin nauyi. A wasu kalmomin, idan kuna horar da nauyin nauyi a 19 na yamma, dole ne kuyi wannan aikin motsa jiki har zuwa 12 na yamma.

Galibi a lokacin da ba a sabawa horo ba, ma’ana, idan ka horar da jiki da daddare, za ka yi aerobics da safe kuma idan ka horar da mara nauyi da safe, za ka yi aikin motsa jiki da daddare.

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Kuna iya haɗuwa da nau'ikan dabaru gwargwadon buƙatunku kuma hakika amsar jikinku ga waɗannan matsalolin daban.

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5- Kada ku ɓata lokaci tare da motsa jiki masu girman gaske

Kodayake endomorphs suna buƙatar ƙaramin horo fiye da ectomorphs, basa buƙatar yin waɗannan motsa jiki tare da ƙara mai yawa kuma hakan yana ɗaukar lokaci mai yawa.

A yadda aka saba kyawawan motsa jiki suna kusan minti 50-70 (lokaci mafi tsawo ga ƙungiyoyin tsoka kamar ƙananan ƙafafun kafa da na ƙugu).

endomorphs bazai cika horo ba

Wannan saboda yawan wuce gona da iri a cikin horo ba ya kawo ƙarfi, amma damuwa ba dole ba da kuma ɓoyewar kwayar halittar jikin mutum da kuma jijiyoyin jikin mutum.

Horon da yake buƙata ya kasance mai ƙarfi kuma ba mai tsayi ba. A wasu kalmomin, baku buƙatar ciyar da awa 1 a cikin dakin motsa jiki don horo ya zama mai ƙarfi. Yawancin lokaci, idan fiye da hakan ya wuce, aikinku bai sami ƙarfin da ya dace ba.

Za'a iya yin motsa jiki mai kyau don endomorphs kusan sau biyar a mako. Zai iya amfani da rarrabuwa da yawa, yana mai da hankali kan wani abu kamar atisaye 3-5 don manyan ƙungiyoyin tsoka da atisayen 2-3 don ƙananan ƙungiyoyi. Sets na iya zama kusan 3-4 tare da ko'ina daga 8-15 reps.

6- Kulawa da hannuwan ka na musamman

Endomorphs, ko mace ko namiji, suna da yawan ƙananan gaɓoɓin jiki, suna ba da daidaituwa ga akwatin.

Yawancin lokaci, gangar jiki tana ƙarewa da kallon "ƙarami", kamar yadda ƙananan gabobin suke da girma kuma kugu tana da faɗi. Musamman ma hannayen endomorph suna shan wahala mai yawa daga gare ta.

Saboda haka, yana da mahimmanci ya iya mai da hankali kan biceps da triceps don cimma daidaito mafi girma da kuma bayyana babba ta kowane fanni.

endomorphs ya kamata su mai da hankali sosai ga horar da hannu

Amma, dole ne ku tuna da buƙatar jaddada waɗannan rukunin (makamai), tare da dabarun horo daban-daban, tare da motsa jiki daban-daban da sauransu.

Kyakkyawan bayani shine amfani da rana ɗaya ta mako kawai don horar da biceps da triceps., a cikin rarrabuwa ABCDE, misali. Wannan zai ba ku cikakken hankali kan waɗannan tsokoki kuma zai iya haɓaka su da kyau, don haka ya ba ku fasalin mafi kyau kuma.

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Kammalawa

Zamu iya fahimtar cewa endomorphs, duk da babbar wahalar da ake samu a kayan kwalliya, bai kamata a karaya ba, saboda sakamakon yana tabbatacce kuma zai yiwu muddin yana yin abubuwa daidai kuma yayi amfani da dabaru da shawarwari da suka dace da shi.

Don haka kar a yi watsi da ƙananan bayanai kuma, a sama da duka, a dage kuma koyaushe dacewa da bukatun mutum, duka a cikin abinci da horo.

Kyakkyawan horo!

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