Umzimba womntu
Umgaqo-siseko wesilisa ungaba neentlobo ezintathu-i-endomorph, i-mesomorph kunye ne-ectomorph. Ifoto izakukunceda ukuba ungubani ukuba ngubani. Ukuqhubela phambili kweli phepha, kubalulekile ukhethe iinkqubo zoqeqesho kunye nokutya xa kuyimfuneko ukuzuza ubuninzi. Ngenxa yokuba loo nkcazelo ibaluleke kakhulu kulabo abenza umsebenzi wokwakha umzimba kwaye bafuna ukufezekisa iziphumo ezingcono. Makhe siqwalasele nganye yeentlobo ngeenkcukacha ezingakumbi.
Ectomorph
I-Ectomorphs ifaka amadoda amancinci anamaqabunga amancinci kunye nezibonda, umthamo omncinci wezihlunu kunye nokungahambi kwamanqatha.
- Impawu eziqhelekileyo ze-ectomorph:
- Amagxa amancinci, inqeni kunye nomlenze;
- izibonda kwi-girth ye-15-17.5 cm;
- Izalunga ezisezantsi nezisezantsi;
- Ipesenti ephantsi zamanqamzana anamafutha;
- imisipha emzimbeni bambalwa;
- ukukhawuleza kwemetabolism (umntu uninzi, kodwa ubunzima abukhulanga).
Ngalo mzimba, ingxaki ebalulekileyo ejongene ne-ectomorph yindlela yokufumana ubunzima be-muscle. Ngenxa yokuba i-metabolism ikhawuleza, zonke iikhalori ezivela ekutya ziya kutshiswa ngokukhawuleza. Ukuze kwakhiwe imisipha, ukondla kwe-ectomorph kufuneka ibe ngaphezu kwekharoriki kunama-mesomorphs yamadoda okanye ama-endomorphs. Kunconywa ukuthatha izongezelo ezikhethekileyo ngamavithamini kunye namafutha omega-3. Ukongezelela, kubonakala kunenzuzo ukusebenzisa i-cocktails-geynerov. Ukuze ugcine imisipha yakho ingaphuli, kubalulekile ukuba udle ngaphambi kokuba ulale. Ubude beprogram yoqeqesho lwe-ectomorphs akufanele kudlule iyure eli-1, kuquka ukufudumala. Inzuzo enkulu ye-ectomorph kukuba iingxaki ezinobunzima obunzima aziyikhathazi, kwaye ukoma kuya kuba lula xa kuthelekiswa nezinye iintlobo zokwakha. Umzekelo ocacileyo weectomorphs phakathi kweenkwenkwezi zokwakha umzimba nguDexter Jackson noFrank Zane.
Mesomorph
Umama-mesomorph ngumntu wezemidlalo ukusuka ekuzalweni. Olu hlobo lulungele ukwakhiwa komzimba, kuba i-mesomorphs - abanikazi bamathambo amakhulu ngokwemvelo - kulula ukufumana ubunzima be-muscle kwaye kulula ukutshisa idiphozi ezinamafutha.
Impawu eziqhelekileyo ze-mesomorph:
- izibonda kwi-girth ukusuka kwi-17.5 ukuya kwi-20 cm;
- Amagxa, inqeni kunye neentambo ziba nobubanzi obuphakathi;
- i-metabolism iyinto eqhelekileyo;
- amafutha athobileyo nangona kunjalo, kodwa kulula ukuhamba ngenxa yesondlo esifanelekileyo;
- imisipha isabela kakuhle kumthwalo kwaye yanda ngokukhawuleza.
Isici esichazwayo se-mesomorph yinto yokuba izihlunu ziqala ngokukhawuleza ukukhula emva kokuqeqeshwa kobunzima. Oku kubaluleke kakhulu kubaqalayo. Kodwa ngokutya okungafanelekanga, unokufumana iifowuni ezongezelelweyo, kodwa, nangona kunjalo, uhamba emva kwe-cardio. Imizekelo eyaziwayo yamagqabha nguArnold Schwarzenegger, uPhil Heath, uAlexei Shabunya.
Endomorph
I-Endomorphs ine-rounded, "thickset" kunye nomzimba onothambileyo, ukukhula okuphantsi kunye noqinileyo ngemvelo engezantsi. Lo mgaqo-siseko unika amathuba amaninzi ekusebenziseni umzimba osezantsi.
Iimpawu eziqhelekileyo zokugqibela:
- iimbumba kwi-girth engaphezu kwama-20 cm;
- Amagxa, inqeni kunye neentambo zibanzi;
- imilenze ivame ukuba mfutshane kune-trunk;
- i-metabolism iyanciphisa;
- kaninzi kukho ubunzima obunzima, ukuba uyidla kakubi.
Ukuxhamla kwama-mesomorphs kukuqokelelwa ngokukhawuleza kobunzima bomzimba. Kodwa i-deposit deposty inokukhula ngokukhawuleza, ngoko ngokuqhelekileyo amadoda anjalo anzima. Ukunciphisa inani lamanqatha, i-mesomorph iyakufanelekela ukulandela ukutya okuchanekileyo okuncedisayo kunye neprotheni, kwaye usebenzise isetyhula kunye ne-cardio. Ngalo lwakhiwo, akukho zongezelelo zezemidlalo ezifunekayo. Umzekelo we-bodybuilder-mesomorph nguJay Cutler.
I-Ectomorph, i-mesomorph, i-endomorph-indlela yokuchaza uhlobo lwakho?
Okokuqala, kuyafaneleka ukuba wazi ukuba izinto ezibizwa ngokuba "zicocekileyo" zakhiwo zomzimba ziyinto engavamile kakhulu, ngokuqhelekileyo kukho iifom ezahlukeneyo. Ukuchonga ukuba ungubani ngomgaqo-siseko womzimba, qinganisa izibonda, uvale ububanzi bamagxa, isinqe kunye neenyawo, ubude beengalo kunye neemilenze ezihambelana nesiqu. Hlaziya nokuba ngaba kulula ukufumana ubunzima xa uneminyaka eyi-17-20 ubudala. Inkqubo yoqeqesho kufuneka ikhethwe kuphela emva kokuba uzimisele uhlobo lomzimba wakho. Ukutya kwi-ectomorph, i-mesomorph kunye ne-endomorph ikwahluke kakhulu. Kufuneka ihlale ikhunjulwa ukuba umphumo oyifunayo unokuze ufikeleleke xa uzama oku kwaye ukhuthazele ekujoliswe kuyo!
