Nws feem ntau tshwm sim uas cov neeg ncaws pob raug txwv nyob rau hauv lub sijhawm thiab tsis tuaj yeem mus ncig ua si ntau dua ob zaug hauv ib lub lim tiam. Coob leej ntau tus neeg txiav txim siab tias qhov kev cob qhia uas tsis tshua muaj txiaj ntsig yog qhov tsis muaj txiaj ntsig thiab plam lawv qhov kev tsis txaus siab rau hauv cov txheej txheem kev cob qhia. Yuav qhia li cas hauv qhov xwm txheej zoo li no - tsis txhob txiav luam yeeb ntawm koj lub cev txhua lub sijhawm? Kev qhia paub tab yuav twv yuav raug hu tsis tau qhov no.
Txawm li cas los xij, koj tuaj yeem loj hlob txawm tias kev cob qhia ob zaug ib lub lim tiam, rau qhov no koj xav tau peb yam: kev xwm yeem, xwm yeem thiab xwm yeem. Tib txoj kev los muab qhov no rau hauv kev xyaum yog ob hnub hnyav sib cais. Kev saib xyuas cov kev cob qhia no, koj yuav ua ntu zus mus li txawm tias muaj ob zaug mus rau hauv chav dhia ua si ib lim tiam.
Nyeem kab lus no mus kom txog thaum kawg thiab koj yuav kawm paub tsim kev cob qhia no ua haujlwm li cas thiab qhov tshwm sim hauv kev txhim kho koj tus kheej lub cev koj yuav ua tiav nrog nws cov kev pab.
Txoj kev sib ncaim ob hnub yog dab tsi?
Txoj kev sib cais ntawm kev cob qhia txhais tau hais tias peb qhia cov leeg sib txawv ntawm cov hnub sib txawv, tsis yog tag nrho lub cev txhua qhov ua haujlwm. Yog li ntawd, peb tsuas muaj ob hnub los ua haujlwm tawm txhua lub leeg. Nws yog feem ntau muaj kuab tsim nyog rau conditionally tawg peb lub cev mus rau sab saum toj thiab hauv qab.
Kev cob qhia txuj ntsiab lus
Hauv ib hnub, peb ua tiav tag nrho cov leeg ntawm lub siab - lub hauv siab, nraub qaum, caj npab, xub pwg thiab abs, ua 2-3 ce rau cov leeg nqaij loj thiab ib qho rau me me. Qhov ntau npaum li cas ntawm kev ua haujlwm yuav zoo txaus kom ua rau lawv muaj qhov tsis zoo thiab muab kev thov ua ntej rau kev loj hlob. Tom qab ob mus rau peb hnub ntawm kev so kom txaus tom qab lub cev ua haujlwm dhau los, peb ua qhov ntim tag nrho ntawm ob txhais ceg, sim ua kom haum rau cov khoom plaub, cov nqaij ntshiv, gluteal thiab plab hlaub nqaij ib zaug.
Qhov no muab sijhawm ntau txaus rau koj kom noj qab nyob zoo. Tom qab txhua tus, cov leeg loj dua, nws yuav tsum siv sijhawm ntau dua. Yog li ntawd, nws raug nquahu los ua qhov kev tawm dag zog kom hnyav, muab tag nrho qhov zoo tshaj plaws rau txhua txoj hauv kev ntawm ib ce. Txoj kev no koj yuav xwm yeem loj dua thiab muaj zog thaum siv 2-hnub faib. Yog tias koj cob qhia tsis zoo, koj yuav tsis ua tiav ntau qhov txiaj ntsig - ob txoj kev tawm dag zog hauv ib lub lis piam yuav tsis txaus vim muaj haujlwm me me.
Yog lawm, yuav tsis muaj kev loj hlob txawm tias muaj zaub mov tsis txaus. Koj xav tau qhov nyiaj seem ntawm cov calories nyob hauv 10-20% ntawm tus nqi txhua hnub rau qhov kis las tshwj xeeb.
Lwm qhov kev xaiv rau ob-hnub faib:
Cov lus pom zoo siv lub program
Txoj kev kawm no haum rau cov neeg ncaws pob uas:
- Tsis muaj sijhawm lossis sijhawm los mus ua si lub gym ntau.
- Tab sis tib lub sijhawm, muaj kev kawm txaus (khoom noj khoom haus, pw tsaug zog) rau kev rov qab los.
Los ntawm kev cob qhia rau txoj ntsiab cai ntawm kev sib cais ob-hnub, peb ua haujlwm tawm ob peb pawg leeg loj ntawm ib zaug hauv ib zaug. Yog li ntawd, nws tsim nyog siv tsuas yog siv cov kev qoj ib ce hnyav, tom qab uas koj xav tau kom rov zoo rau lub sijhawm ntev (peb muaj ib lub lim tiam rau qhov no), thiab qhov tsawg kawg nkaus ntawm kev rho tawm. Qee zaum nws yog qhov muaj peev xwm ntxiv rau ntxiv cardio load thaum kawg ntawm koj qhov kev ua haujlwm. Yuav ua li cas kom raug tag nrho cov no rau cov neeg uas muaj lub cev sib txawv, nyeem hauv qab no.
Ob-Hnub Ectomorph Workout
Qhov tseem ceeb tshaj plaws rau ectomorphs tsis yog poob rau hauv lub xeev ntawm catabolism. Lawv cov kev tawm haujlwm yuav tsum yog luv thiab khaus txaus.
Cov kev cob qhia ua haujlwm ntev yog 1 teev. Tshaj Loj - ib thiab ib nrab. Tsis tas li ntawd, tsis txhob hnov qab ntxiv cov khoom noj kom raug rau ectomorph, uas yuav pab tau zoo tshaj plaws cov kev kawm ua haujlwm.
| Lub cev ua haujlwm sab saud | ||
| Kev tawm dag zog | Tus lej ntawm le caag thiab reps | Tus yees duab |
| Kev tuav ruaj khov | 4x10-15 |  |
| Bent-dhau barbell kab | 4x8-12 |  © Makatserchyk - stock.adobe.com |
| Lub rooj ntev zaum xovxwm | 4x12,10,8,6 |  |
| Xam dumbbell xovxwm | 3x10 |  © Makatserchyk - stock.adobe.com |
| Lub rooj ntev zaum xovxwm sawv | 3x10-12 |  |
| Sib ntswg nyob rau hauv lub simulator | 3x12-15 |  |
| Dai ob txhais ceg tsa | 3x10-12 |  |
| Kev siv lub cev qis dua | ||
| Zaum Saib Xyuas Txuas Ntxiv | 3x15-20 (sov-ua kom sov) |  © Makatserchyk - stock.adobe.com |
| Lub xub pwg Barbell Squats | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Nias ob txhais ceg platform | 3x10-12 |  |
| Romanian kev ntshaw | 4x10 |  |
| Kawv muag roj ntsws | 3x10 |  © Makatserchyk - stock.adobe.com |
| Sawv Sawv Cev Calf Raises | 4x15 |  |
Nws yuav zoo li tias tsis muaj kev tawm dag zog txaus - tsis txaus, piv txwv li, cais cais rau cov biceps, triceps, nruab nrab thiab nram qab deltas. Txawm li cas los xij, los ntawm kev ntxiv tag nrho cov kev tawm dag zog no, peb yuav hnyav dhau ntawm txoj haujlwm. Koj yuav tsum tau siv tsawg kawg 2 teev rau kev qhia, thiab qhov ua tau zoo yuav qis dua. Rau ectomorphs nrog xws li kev sib cais, kev tawm dag zog ntxiv rau sab nraub qaum, hauv siab thiab lub xub pwg yuav txaus, qhov twg cov leeg me me saum toj no koom tes.
Thaum muaj kev kawm, nws raug nquahu kom haus dej cawv ntawm BCAAs thiab cov carbohydrates yooj yim, nws yuav tswj hwm koj qhov kev ua tau zoo ntawm qib kom zoo thiab tiv thaiv kev tsim tawm ntawm kev nyuaj siab hormone cortisol. Tom qab kev cob qhia, koj tuaj yeem haus lwm qhov ntawm tib qho dej cawv lossis ib feem ntawm cov txiaj ntsig.
Cardio ectomorphs muaj kev poob siab heev, tshwj tsis yog tias yuav tsum ua kev noj qab haus huv.
Sib faib rau loj rau mesomorph
Rau mesomorphs, cov txheej txheem kev cob qhia yuav luag zoo li qub. Lawv nce cov leeg nqaij yooj yim heev, txawm hais tias "dawb huv" mesomorphs muaj tsawg heev. Lawv tuaj yeem ua me ntsis kev qhia ntau dua li ectomorphs, thiab qhov kev ntsuas ntawm cov calorie ntau ntau yuav tsis yog li, 10-15% yuav txaus.
| Lub cev ua haujlwm sab saud | ||
| Kev tawm dag zog | Tus lej ntawm le caag thiab reps | Tus yees duab |
| Bent-dhau barbell kab | 4x10 | © Makatserchyk - stock.adobe.com |
| Nqaim Rov Qab Tuav Puag-ups | 4x10-15 |  |
| Lub rooj ntev zaum xovxwm | 4x12,10,8,6 | |
| Nias hauv Smith ntawm lub rooj zaum qis | 3x10-12 |  © Odua cov duab - stock.adobe.com |
| Dumbbell Zaum Xovxwm | 4x12 |  © Makatserchyk - stock.adobe.com |
| Kev tuav dav barbell rub | 4x12 |  © Makatserchyk - stock.adobe.com |
| Sib ntswg ntawm lub rooj ntev zaum | 4x12-15 |  |
| Rov qab txiav ntawm lub rooj ntev | 4x10-15 |  |
| Kev siv lub cev qis dua | ||
| Zaum Saib Xyuas Txuas Ntxiv | 3x15-20 (sov-ua kom sov) | © Makatserchyk - stock.adobe.com |
| Lub xub pwg Barbell Squats | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Nias ob txhais ceg platform | 4x12 | |
| Romanian kev ntshaw | 4x10-12 | |
| Barbell mob ntsws | 4x10 |  © Makatserchyk - stock.adobe.com |
| Sawv Sawv Calf Tsa | 5x15 |  © Makatserchyk - stock.adobe.com |
Cov noob caj noob ces ntawm mesomorphs tau yoog zoo rau cov leeg mob hypertrophy, yog li lawv feem ntau yuav xwm yeem muaj qhov nce thiab qhov hnyav, txawm tias los ntawm ob qhov kev tawm dag zog hauv ib lub lis piam. Them nyiaj tshwj xeeb rau cov khoom noj khoom haus ntawm mesomorph, vim tias txawm tias muaj kev kawm paub, tab sis xaiv cov khoom noj tsis zoo, tus neeg muaj lub cev zoo li no khiav qhov kev pheej hmoo ntawm kev muaj rog ntau dhau nrog cov leeg nqaij.
Koj tuaj yeem ntxiv cov kab qoj ib ce nyob ntawm tus nyiam rog nyhav dhau. Nyob rau hauv dav dav, lawv tsis tas yuav.
Qhov kev cob qhia endomorph
Txawm hais tias cov neeg ntaus pob ncaws pob nrog lub cev qoj ib ce uas tsis muaj lub sijhawm los nquag chaw dhia ua si muaj lub sijhawm zoo ntawm kev txhim kho lawv lub cev nrog tsuas yog ob zaug toj ib lub lis piam. Rau qhov no, ob-hnub qhov hnyav sib cais rau lub ntuj endomorph, muab rau hauv qab no, zoo heev:
| Lub cev ua haujlwm sab saud | ||
| Kev tawm dag zog | Tus lej ntawm le caag thiab reps | Tus yees duab |
| Kev tuav ruaj khov | 4x10-15 | |
| Bent-dhau barbell kab | 4x8-12 | © Makatserchyk - stock.adobe.com |
| Sawv Sawv Biceps Caws | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Lub rooj ntev zaum xovxwm | 4x12,10,8,6 | |
| Xam dumbbell xovxwm | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Lub rooj ntev zaum xovxwm sawv | 4x10-12 | |
| Fabkis txoj xovxwm raug tshem tawm | 3x12-15 |  |
| Cov kab nrib pleev rau hauv pem teb nrog hnyav ntxiv | 3x10-12 |  © fizkes - stock.adobe.com |
| Dai ob txhais ceg tsa | 3x10-12 | |
| Kev siv lub cev qis dua | ||
| Zaum Saib Xyuas Txuas Ntxiv | 3x15-20 (sov-ua kom sov) | © Makatserchyk - stock.adobe.com |
| Lub xub pwg Barbell Squats | 4x12-15 | © Vitaly Sova - stock.adobe.com |
| Nqaim stance hack zaum-sawv | 4x12-15 |  © mountaira - stock.adobe.com |
| Romanian kev ntshaw | 4x10-12 | |
| Smith ntsws | 3x10 |  © Alen Ajan - stock.adobe.com |
| Dag ceg curls hauv simulator | 3x15-20 |  © Makatserchyk - stock.adobe.com |
| Sawv Sawv Calf Tsa | 5x15 | © Makatserchyk - stock.adobe.com |
Qee qhov kev tawm dag zog tau raug muab ntxiv rau ntawm no. Koj tsis tas yuav ua haujlwm hauv lawv kom ua tsis tiav, qhov haujlwm tseem ceeb yog "ua kom tiav" ib cov leeg nqaij, uas twb tau txais lub nra hauv qhov kev qoj ib ce ua ntej. Hauv kev txav hnyav, so kom txog thaum rov qab los, nyob rau hauv kev sib cais - so rau li ntawm ib feeb, kom kev ua pa tsuas rov qab. Cov pib ua tawm tag nrho tuaj yeem siv li ob teev.
Txog ntawm hnub so los ntawm kev cob qhia lub zog, nws raug nquahu kom ua 30-40 feeb ntawm lub teeb cardio kom muaj lub siab cov metabolism thiab hlawv cov calories ntau tshaj. Yog tias koj tsis muaj sijhawm, ua daim cardio tom qab lub zog, tsis muaj glycogen hauv cov leeg, yog li tsuas yog cov rog yuav hlawv.
Endomorphs yuav tsum tau ua tib zoo saib xyuas kom cov calories ntsuas yog tias lawv tsis xav nce ntau dhau. Sim tsis txhob siv cov carbohydrates yooj yim, noj cov protein ntau, thiab nyob hauv 10% ntawm koj cov calorie noj kom tsawg txhua hnub.
