Tsis yog txhua tus kis las yuav ua tiav cov txiaj ntsig hauv tib tus nqi. Qhov ntsuas yog cuam tshuam los ntawm ntau yam: kev noj zaub mov kom txaus thiab tsis tu ncua, tus yam ntxwv ntawm kev rov zoo, kev paub tseeb, pw tsaug zog thiab kev cob qhia. Tab sis dab tsi yog tias, txawm tias muaj qhov sib txig sib luag, kev nce qib hauv cov leeg nqaij, lub zog thiab kev ua haujlwm yog tsawg heev lossis tsis tuaj?
Cov neeg ncaws pob uas muaj teeb meem li no hu ua ectomorphs lossis cov neeg muaj lub cev asthenic. Cias muab, lawv tsuas tsis yooj yim tsim rau kev ua kis las muaj zog - qhov no yog qhov uas kom ua. Raws li, qhov tshwm sim los ntawm kev cob qhia tau tshwm sim hauv lawv ntau yam tsis muaj zog thiab qeeb qeeb. Tab sis tsis txhob poob siab - qhov kev qhia tshwj xeeb rau ectomorph, ua ke nrog kev noj haus kom zoo, yuav pab koj kom tiav qhov txiaj ntsig xav tau.
Dab tsi yog ib qho ectomorph?
Ectomorph yog ib tus neeg caj ces nquag rau cov nqaij ntshiv.
Nws txawv ntawm lwm lub cev hom (mesomorphs thiab endomorphs) los ntawm kev siv roj nrawm, vim tias nws xyaum tsis muaj txheej subcutaneous rog txheej. Ectomorphs feem ntau yog siab, nrog ntev ceg thiab caj npab. Cov leeg ntawm ectomorphs tsis nquag cuam tshuam txog kev kub siab, tab sis lawv yoog zoo rau kev ua haujlwm siab-aerobic endurance ua haujlwm.
Lub cev nta
Nws lub cev ua haujlwm zoo li lub qhov cub - "hlawv" tag nrho cov calories uas tau noj. Ua tsaug rau qhov no, nws tuaj yeem yooj yim muaj ib qho kev thov abs 365 hnub hauv ib xyoos yam tsis muaj kev txwv tshwj xeeb kev noj haus. Qhov no muaj ob qho tsis zoo thiab qhov zoo.
Cons ntawm ectomorphic lub cev qauv
Txhawm rau kom nce cov leeg nqaij, qhov ectomorph xav tau calories ntau. Yog tias qhov endomorph xav tau qhov nyiaj seem ntawm 10% ntawm cov ntsiab lus hauv calorie ntawm cov txheej txheem txhua hnub (tus naj npawb ntawm cov calories uas ib tug neeg tau siv ib hnub), tom qab ntawd rau ib qho ectomorph nws yog tsawg kawg 20%. Thiab peb tsis hais txog "khoob" calories los ntawm cov khoom noj ceev, khoom qab zib thiab dej qab zib. Txhawm rau kom nce cov leeg nqaij cov leeg kom hnyav, koj yuav tsum tau noj raws li lub ntsej muag - cov zaub mov hauv cov zaub mov kom tsis pub ntau tshaj 10-20%. Lub hauv paus yuav tsum yog tsiaj cov protein, txhim kho carbohydrates thiab cov rog tsis qab.
Cov txiaj ntsig Ectomorph
Oddly txaus, ectomorphs ua cov qauv qoj thiab lub cev zoo nkauj heev. Rau kev siv fais fab thiab ntoo khaub lig, hom lub cev no tsis tshua haum, txawm hais tias nyob hauv kev xyaum txhua yam tuaj yeem tshwm sim.
Vim tias lub siab ua rau cov metabolic muaj zog, nws yooj yim dua rau ectomorphs kom tau tshem ntawm cov rog rog subcutaneous. Lawv muaj peev xwm tswj kom tus qauv ziab thiab nyem thawm xyoo thawm xyoo yam tsis siv zog ntau. Tsis tas li ntawd, ectomorphs muaj cov leeg txha nqaim. Hauv kev sib xyaw nrog hypertrophied cov leeg, qhov no muab cov cim zoo: lub pob lub ntsej muag lub xub pwg thiab voluminous quads nrog lub duav nqaim, puag ncig biceps tiv thaiv keeb kwm ntawm nyias dab teg.
Muaj lwm yam pluses thiab. Qhov hnyav nruab nrog lub cev hnyav thiab qhov qis qis ntawm cov roj subcutaneous tsis tshaj lub cev ntawm cov hlab plawv. Ectomorphs muaj tsawg kawg ntawm txhua qhov nws muaj feem cuam tshuam rau cov kab mob xws li mob ntshav liab thiab ntawm lub ntsej muag tsis txaus ntseeg.
Cov yam ntxwv ntawm kev cob qhia thiab kev noj haus
Daim duab tshwj xeeb yuav tsum muaj qhov tshwj xeeb rau ob qho tib si hauv kev qhia paub thiab hauv txheej txheem kev noj haus. Kev tsim kho kev cob qhia ectomorph tsis yog txhua yam tsim nyog kom tau txais qhov txiaj ntsig xav tau. Cov khoom noj kom tsim nyog rau hom cev nqaij daim tawv no yog qhov tseem ceeb tshaj.
Kev noj haus
Qhov teeb meem ntawm khoom noj khoom haus rau ectomorphs yog qhov tseem ceeb heev - uas tsis muaj ib qho kev noj zaub mov zoo thiab khoom noj muaj txiaj ntsig zoo, tsis muaj kev tawm dag zog yuav pab.
Noj mov yuav tsum muaj qhov sib luag, cov zaub mov noj yuav tsum muaj tsawg kawg yog 4-5. Txhua yam yog qhov yooj yim heev ntawm no - tsis muaj qhov sib txawv hauv ntau npaum li cas ib hnub twg koj noj, tab sis nws tsis yooj yim rau noj txhua qhov tsim nyog ntawm cov zaub mov hauv 2-3 zaug. Nws tseem tuaj yeem rub lub plab.
Kev nkag siab tsis meej txog kev noj haus
Muaj ib lub tswv yim tias ectomorphs tuaj yeem noj txhua yam uas lawv xav tau. Nyiam, qhov tseem ceeb tshaj plaws yog kom noj cov calories kom yog, ces yuav muaj kev loj hlob.
Qhov no yog qhov ua txhaum loj rau ntau cov laj thawj:
- Firstly, koj tsis tuaj yeem tau txais koj cov calories kom niaj hnub los ntawm cov khoom qab zib thiab cov khoom noj ceev thiab tsis muaj teeb meem kev noj qab haus huv.
- Thib ob, kev noj haus zoo li no yuav ua rau koj cov metabolism hauv lub sijhawm qeeb, thiab koj yuav nce cov rog ntau dhau. Hauv qhov no, tsis tuaj yeem tsis muaj lus nug txog cov nqaij ntshiv: cov leeg tsis loj hlob los ntawm cov rog thiab qab zib, lawv yuav tsum muaj protein, uas yog xyaum tu ncua hauv cov khoom lag luam zoo li no.
- Qhov thib peb, dhau sijhawm, lub plab zom mov yuav pib tsis lees txais cov zaub mov tsis zoo. Yuav xav noj zaub mov kom zoo rau lub cev. Tab sis txij li koj tau siv los tso rau txhua yam hauv koj tus kheej, kev noj zaub mov kom zoo yuav tsis ua rau koj qab los noj mov ntau, thiab koj yuav noj ntau kawg 2 zaug nyob rau ib hnub. Qhov no yuav ua rau koj yuag dua li koj tau kawm ua ntej.
Yog tias nyob rau ib hnub koj tau khaws koj cov cai los ntawm cov zaub mov zoo li no - nws tsis ua li cas. Tab sis koj tsis tuaj yeem noj li ntawd txhua lub sijhawm.
© bit24 - stock.adobe.com
Kev faib tawm ntawm BJU hauv kev noj haus
Qhov no tsis txhais tau tias txhua lub sijhawm uas ectomorphs yuav tsum ua raws li kev noj haus nruj me ntsis, uas yuav muaj 100% cov zaub mov muaj txiaj ntsig zoo. Ntawm qhov tsis sib xws, qee qhov me me ntawm cov carbohydrates yooj yim hauv cov zaub mov yuav twv yuav raug mob tsis ua rau lawv. Piv txwv li, txoj cai tom qab kev cob qhia.
Yuav tsum muaj cov carbohydrates ntau nyob rau hauv cov zaub mov noj, tsawg kawg 5 g ib 1 kg ntawm lub cev hnyav... Yog hais tias qhov loj tsis loj hlob, maj maj ntxiv 0.5 g ntawm carbohydrate ib 1 kg ntawm lub cev hnyav thiab saib xyuas qhov hloov pauv. Nrog cov protein, txhua yam yog yooj yim: xwm yeem noj 2 g ntawm protein rau 1 kg ntawm lub cev hnyav. Qhov no yog txaus rau rov ua dua thiab kev loj hlob ntawm cov leeg. Noj li ntawm 1 g ntawm cov rog ib 1 kg ntawm lub cev qhov hnyav - qhov no yuav ua rau kom cov calories tag nrho thiab yuav noj txaus "roj" rau txoj kev ua haujlwm ntawm lub cev tsis txaus siab.
Cov Khoom Muag Khoom
Ntawm cov khoom uas feem ntau xav tau rau kev noj:
- cov nqaijrog: nqaij qaib, qaib ntxhw, qe, ntses dawb thiab liab ntses, nqaij nyug, nqaij npuas, tsev cheese thiab lwm yam khoom noj siv mis, whey protein;
- cov rog: cov roj ntses, flaxseed roj, avocados, txiv ntoo;
- carbohydrates: oatmeal, durum nplej nplej zom nplej, mov, buckwheat, barley, zaub, txiv hmab txiv ntoo.
Noj tshais thiab pre-workout (1.5-2 teev ua ntej workout) yog qhov tshwj xeeb tshaj yog. Lawv yuav tsum nplua nuj nyob hauv cov carbohydrates kom txhawb lub cev rau kev ua haujlwm. Tom qab kev cob qhia, nws raug nquahu kom noj ib qho muaj txiaj ntsig lossis whey protein nrog ib qho me me (li 50 g) ntawm cov carbohydrates yooj yim. Cov protein ntau tseem pom zoo kom noj nruab nrab ntawm cov pluas noj kom tswj tau cov protein ua ke nrog hauv lub cev.
Ua ntej yuav mus pw, nws raug nquahu kom haus casein (protein ntau ntawm kev nqus ntev) lossis noj 250-300 g ntawm tsev cheese kom tiv thaiv koj tus kheej los ntawm catabolism thaum hmo ntuj pw tsaug zog. Tsis txhob hnov qab noj txaus kom muaj fiber ntau rau kev nqus ntawm cov zaub mov, ces txhua yam teeb meem nrog lub plab zom mov yuav hla koj.
Haujlwm
Lub hauv paus nyob hauv kev pabcuam kev cob qhia rau kev nce loj rau lub ectomorph yog muab rau kev qoj ib ce. Khaws cov khoom txav sib cais kom tsawg li tsawg tau, vim tias lawv tsis ua tau zoo thiab koom nrog tsuas yog ib pab pawg leeg. Cardio yuav tsum raug txiav txim tag nrho, tshwj tsis yog koj muaj kev ntsuas mob rau nws.
Peb qhov kev tawm dag zog hauv ib lub lis piam yuav zoo tshaj qhov txaus, thiab nws zoo dua los pib nrog ob qhov dav dav - hauv thawj qhov kev ua haujlwm, thauj tag nrho sab saum toj, thiab hauv ob, thauj sab hauv qab. Cov kev tawm dag zog yuav tsum mob siab, tab sis luv luv - tsis pub dhau 1 teev, siab kawg - 1.5.
Sim ua ntu zus ua ntu zus rau koj lub zog ntsuas. Lub zog koj muaj, qhov ntau ntau cov peev xwm koj cov leeg muaj. Vim li no, kev tawm dag zog xws li lub rooj ntev zaum xovxwm, lub rooj zaum tua neeg, thiab khawm zaum tsis tuaj yeem tsis quav ntsej. Raws li koj nce qib hauv cov kev tawm dag zog no, sijhawm dhau los koj yuav muaj zog ntau dua thiab loj dua. Tab sis tsis muaj ib qho dab tsi nce qhov hnyav ua hauj lwm rau qhov paug ntawm cov txheej txheem.
Thiab thaum koj nce lub hauv paus tsim nyog ntawm cov leeg thiab lub zog thiab pom dua zoo li mesomorph, koj tuaj yeem maj mam ntxiv cardio load thiab cov kev tawm dag zog sib txawv rau kev kawm hauv zos ntawm qee cov pawg leeg.
Kev cob qhia cov txiv neej
Yog tsis muaj kev kawm ua kom muaj zog, cov leeg kev loj hlob yuav twv yuav raug tsis tau, lub cev tsis muaj kev xav tau lom neeg rau qhov no. Vim li cas siv nyiaj siv rau kev rov kho microtraumas hauv cov leeg, yog tias koj tuaj yeem muab lawv rau hauv cov ntaub so ntswg adipose thiab tawm hauv lawv cia?
Ua haujlwm hauv lub gym
Qhov kev kawm ua hauj lwm rau ob hnub ib lim tiam rau ib qho ectomorph yog li hauv qab no:
| Hnub Monday (lub cev sab saud) | ||
| Lub rooj ntev zaum xovxwm nrom ntab ntawm kab rov tav | 4x12,10,8,6 |  |
| Xam dumbbell xovxwm | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Kev tuav dav rub tawm | 4x10-15 |  |
| Bent-dhau barbell kab | 4x10 |  © Makatserchyk - stock.adobe.com |
| Cov tub rog xovxwm | 4x10-12 |  |
| Sib ntswg ntawm lub rooj ntev zaum | 3x12-15 |  |
| Hnub Thursday (qoj cev qis) | ||
| Lub xub pwg Barbell Squats | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Ceg nias nyob rau hauv simulator | 3x10-12 |  |
| Tuag tsawg ntawm ob txhais ceg ncaj | 4x10-12 |  |
| Barbell Lub xub pwg nyom | 3x10 |  © Makatserchyk - stock.adobe.com |
| Cov Phaub Cov Nqaij Tawm | 4x15 |  |
| Dai ob txhais ceg tsa ntawm qhov bar | 3x10-15 |  |
Qhov kev cob qhia ectomorph no zoo meej rau cov neeg ncaws pob pib. Tag nrho cov txheej txheem kev cob qhia yog tsim nyob ib puag ncig kev txav - koj yuav tsis dhau thiab yuav maj mam ua zuj zus.
Rau cov kis las uas muaj kev kawm theem pib, kev sib cais peb hnub yog qhov kev xaiv zoo tshaj:
| Monday (hauv siab + xub pwg + triceps) | ||
| Lub rooj ntev zaum xovxwm nrom ntab ntawm kab rov tav | 4x12,10,8,6 | |
| Nias hauv Smith ntawm lub rooj zaum qis | 3x10 |  © Odua cov duab - stock.adobe.com |
| Dips ntawm qhov tsis ncaj tsis sib xws | 3x10-15 |  |
| Lub rooj ntev zaum xovxwm nrog lub nqaim tuav | 3x10 |  |
| Arnold xovxwm | 4x12 |  |
| Kev tuav dav barbell rub | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Hnub Wednesday (rov qab + biceps) | ||
| Neeg siab loj | 4x12,10,8,6 |  |
| Kev tuav dav rub tawm | 4x10-15 | |
| Ib txhais tes dumbbell uake | 3x10 |  |
| Kab rov tav thaiv rub | 3x10 |  © tankist276 - stock.adobe.com |
| Nqaim Rov Qab Tuav Puag-ups | 4x10-12 |  |
| Friday (ceg + abs) | ||
| Lub xub pwg Barbell Squats | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Ceg nias nyob rau hauv simulator | 3x10-12 | |
| Romanian Dumbbell Deadlift | 4x10-12 |  |
| Dumbbell ntsws | 3x10 |  © Makatserchyk - stock.adobe.com |
| Plab nyuj tsa hauv qhov simulator | 4x15 |  © Makatserchyk - stock.adobe.com |
| Sib ntswg nyob rau hauv lub simulator | 3x12-15 |  |
| Rov qab txiav ntawm lub rooj ntev | 3x10-15 |  |
Ntawm no, kev rhuav tshem los ntawm hnub ntawm lub limtiam tshwm sim los ntawm cov leeg ua ke, piv txwv li, triceps ua haujlwm nyob rau hauv tag nrho cov nias siab, thiab biceps ua haujlwm hauv cov kab rov qab. Kev ua haujlwm hnyav yuav yooj yim rau kev ua haujlwm ntawm cov pab pawg leeg no, yog li tsis xav nyob ib leeg rau theem no.
Cov chav kawm hauv tsev
Tsis txhob poob siab yog tias koj yog ectomorph thiab tsis muaj lub sijhawm los mus xyuas lub chaw ua si. Koj tuaj yeem nkag mus hauv kev ua kis las thiab txhim kho koj lub cev kev tawm dag zog yam tsis muaj koj lub tsev. Tsawg kawg ntawm cov khoom siv (prefabricated dumbbells thiab kab rov tav bar) thiab lub siab xav tau txaus.
Lub hauv paus ntsiab lus ntawm kev cob qhia yuav zoo ib yam - nws ua rau tsis muaj qhov sib txawv ntawm cov leeg tsis hais koj puas ua haujlwm rau tom tsev lossis qoj ib ce, qhov tseem ceeb yog ua haujlwm hauv tib hom thiab sim ua kom muaj zog qhov ntsuas. Kev qhia nrog koj tus kheej qhov hnyav yuav ntxov dua lossis tom qab ua rau tsis muaj kev vam meej, yog li tsawg kawg dumbbells lossis kettlebells yuav tsum muaj.
Ib qhov kev pabcuam tawm hauv tsev rau lub ectomorph rau ob hnub yuav tsum saib tej yam zoo li no:
| Hnub Monday (lub cev sab saud) | ||
| Dumbbell nias dag rau ntawm lub rooj ntev zaum lossis hauv pem teb | 4x12 |  |
| Kev siv tus nplawm kom ruaj khov, ob txhais taw rau ntawm tus dais | 4x12-15 |  |
| Kev tuav dav rub tawm | 4x10-15 | |
| Ib txhais tes dumbbell uake | 4x10 | |
| Sawv dumbbell xovxwm | 4x10-12 |  © Yakobchuk Olena - stock.adobe.com |
| Crunches rau hauv pem teb | 3x12-15 |  |
| Hnub Thursday (qoj cev qis) | ||
| Dumbbell Goblet Zaum | 4x12-15 |  |
| Dab Neeg Ncaj Ncaj Ncaj Ncaj Cev Ncaj Ncees | 4x10-12 | |
| Dumbbell ntsws | 4x10 | © Makatserchyk - stock.adobe.com |
| Cov Phaub Cov Nqaij Tawm | 4x15 | |
| Thim rov qab sauv rau hauv pem teb | 3x10-15 |  © artinspiring - stock.adobe.com |
Yog tias kev thawb lossis rub tawm yooj yim, ua rau lawv hnyav ntxiv, piv txwv li, muab tso rau lub hnab ev ntawv nrog qee yam hnyav.
Peb hnub ua haujlwm sib faib tawm hauv tsev zoo li qhov no:
| Monday (hauv siab + xub pwg + triceps) | ||
| Dumbbell nias dag rau ntawm lub rooj ntev zaum lossis hauv pem teb | 4x12 | |
| Kev siv tus nplawm kom ruaj khov, ob txhais taw rau ntawm tus dais | 3x12-15 | |
| Kev sib tsoo uas siv thawb | 3x10-15 |  |
| Dumbbell lub rooj ntev zaum nias nrog tus tuav nruab nrab (ntawm lub rooj ntev zaum lossis hauv pem teb) | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Arnold xovxwm | 4x12 | |
| Dumbbell Kab mus rau lub puab tsaig | 4x12-15 |  © ruigsantos - stock.adobe.com |
| Hnub Wednesday (rov qab + biceps) | ||
| Dab neeg Dab tuag tshaib | 4x12 |  |
| Kev tuav dav rub tawm | 4x10-15 | |
| Ib txhais tes dumbbell uake | 4x10 | |
| Nqaim Rov Qab Tuav Puag-ups | 4x10-15 | |
| Sawv dumbbell curls | 3x10-12 |  |
| Friday (ceg + abs) | ||
| Ruam Khawv Koob | 4x12 |  |
| Romanian Dumbbell Deadlift | 4x10-12 | |
| Dumbbell ntsws | 4x10 | © Makatserchyk - stock.adobe.com |
| Cov Phaub Cov Nqaij Tawm | 4x15 | |
| Sib ntswg nrog qhov hnyav ntxiv | 3x10-12 |  © fizkes - stock.adobe.com |
| Thim rov qab sauv rau hauv pem teb | 3x10-15 | © artinspiring - stock.adobe.com |
Kev kawm qhia rau cov ntxhais
Ectomorphs tsis yog txiv neej nkaus xwb, tab sis kuj yog poj niam. Coob leej xav tias qhov no yog lawv qhov txiaj ntsig loj thiab lawv tuaj yeem noj ib qho dab tsi thiab tsis tau zoo dua. Tab sis peb twb tau txiav txim siab txog qhov teebmeem no - qee yam dhau mus tau rau txim rau, suav nrog kev noj kev haus tsis zoo. Ectomorph cov ntxhais yuav tsum tau ua haujlwm ntawm lawv tus kheej tsis muaj tsawg dua li tus txiv neej.
Cov chav kawm Gym
Ib qhov kev kawm rau ectomorph ntxhais rau ob hnub yuav tsum saib tej yam zoo li no:
| Hnub Monday (lub cev sab saud) | ||
| Dumbbell Lub Rooj Ntev Zaum Xovxwm | 4x12 |  |
| Ib txhais tes dumbbell uake | 4x10 | |
| Dav Tuav Dav | 4x10 |  © Makatserchyk - stock.adobe.com |
| Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Zaum Delta Xovxwm | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Dumbbell txuas ntxiv los ntawm qab lub taub hau | 3x12 |  © Vitaly Sova - stock.adobe.com |
| Dumbbell Curls Zaum ntawm kev xav zaum qis | 3x12 |  © Makatserchyk - stock.adobe.com |
| Hnub Thursday (qoj cev qis) | ||
| Smith Squats | 4x12 |  |
| Tuag tsawg ntawm ob txhais ceg ncaj | 4x10-12 | |
| Dumbbell ntsws | 3x10 | © Makatserchyk - stock.adobe.com |
| Dag Caws Ceg | 3x15 |  © Makatserchyk - stock.adobe.com |
| Cov Phaub Cov Nqaij Tawm | 4x15 | |
| Sib ntswg ntawm lub rooj ntev zaum | 3x12-15 | |
3-hnub cais kev xaiv:
| Monday (hauv siab + xub pwg + triceps) | ||
| Zaum hauv siab xovxwm | 4x12 |  © Makatserchyk - stock.adobe.com |
| Zaum Dumbbell Xovxwm | 4x12 |  © Makatserchyk - stock.adobe.com |
| Kev tuav dav barbell rub | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Dumbbell txuas ntxiv los ntawm qab lub taub hau | 3x12 | © Vitaly Sova - stock.adobe.com |
| Dumbbell kickback | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Sib ntswg ntawm lub rooj ntev zaum | 3x12 | |
| Hnub Wednesday (rov qab + biceps) | ||
| Rub cov bar rau txoj siv tawv | 4x12,10,8,6 | © Makatserchyk - stock.adobe.com |
| Kev tuav dav rub mus rau hauv siab | 4x10-15 | © Makatserchyk - stock.adobe.com |
| Kab rov tav thaiv rub | 3x10 | © tankist276 - stock.adobe.com |
| Nqaim Thim Tuav Rov | 3x10 |  © Makatserchyk - stock.adobe.com |
| Sawv dumbbell curls | 4x10-12 | |
| Friday (ceg + abs) | ||
| Smith Squats | 4x12 | |
| Ceg nias nyob rau hauv simulator | 3x12 | |
| Tuag tsawg ntawm ob txhais ceg ncaj | 4x12 | |
| Smith ntsws | 3x10 |  © Alen Ajan - stock.adobe.com |
| Plab nyuj tsa hauv qhov simulator | 4x15 | © Makatserchyk - stock.adobe.com |
| Rov qab txiav ntawm lub rooj ntev | 3x10-12 | |
Txawm hais tias qhov tseeb tias kev cais tawm sib haum nrog tus txiv neej qhov kev pabcuam, qhov no tsis yog qhov kev pabcuam tsim qhov kev hnyav hnyav ectomorph. Ntawm no peb tab tom qhia qee qhov kev tawm dag zog los tiv thaiv lub ntsej muag poj niam ligamentous apparatus los ntawm kev raug mob tsis txaus ntseeg. Tsis tas li ntawd, muaj qhov tsis tshua muaj axial thauj ntawm tus txha nraub qaum, tsis muaj qhov hnyav tuag thiab zaum-sawv nrog tus hneev nti, zoo li hauv qhov program rau cov txiv neej ectomorph.
Ua haujlwm hauv tsev
Koj tuaj yeem cob qhia tsis yog hauv chav ntaus pob, tab sis kuj yog tom tsev. Txawm tias ib tug ntxhais tuaj yeem nqa tau thawj kauj ruam los txhim kho nws lub cev kev nyab xeeb hauv tsev. Koj tsuas yog xav tau ib tug ob peb lub collapsible dumbbells.
Qhov kev kawm qhia rau tus poj niam ectomorph hauv tsev ob hnub:
| Hnub Monday (lub cev sab saud) | ||
| Kev tuav nias kom ntau (yog tias koj tsis muaj lub zog, koj tuaj yeem tawm ntawm koj lub hauv caug) | 4x10-15 |  © Andrey Bandurenko - stock.adobe.com |
| Ib txhais tes dumbbell uake | 4x10 | |
| Dag Dumbbell Pullover | 3x10-12 |  © Nicholas Piccillo - stock.adobe.com |
| Zaum Dumbbell Xovxwm | 4x12 | © Makatserchyk - stock.adobe.com |
| Viav vias mus rau sab thaum sawv | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Sawv dumbbell curls | 3x12 | |
| Dumbbell txuas ntxiv los ntawm qab lub taub hau | 3x12 | © Vitaly Sova - stock.adobe.com |
| Hnub Thursday (qoj cev qis) | ||
| Dumbbell Plie Zaum | 4x15 |  |
| Dab Neeg Ncaj Ncaj Ncaj Ncaj Cev Ncaj Ncees | 4x12 | |
| Dumbbell ntsws | 4x12 | © Makatserchyk - stock.adobe.com |
| Crunches rau hauv pem teb | 3x12-15 | |
| Luj tshib plank | 3x40-60 vib nas this |  © Makatserchyk - stock.adobe.com |
Faib rau peb hnub:
| Monday (hauv siab + xub pwg + triceps) | ||
| Kev tuav nias kom ntau (yog tias koj tsis muaj lub zog, koj tuaj yeem tawm ntawm koj lub hauv caug) | 4x10-15 | © Andrey Bandurenko - stock.adobe.com |
| Zaum Dumbbell Xovxwm | 4x12 | © Makatserchyk - stock.adobe.com |
| Dumbbell Kab mus rau lub puab tsaig | 4x12-15 | © ruigsantos - stock.adobe.com |
| Dumbbell txuas ntxiv los ntawm qab lub taub hau | 3x12 | © Vitaly Sova - stock.adobe.com |
| Phwvnyawm | 3x12 | © Makatserchyk - stock.adobe.com |
| Hnub Wednesday (rov qab + biceps) | ||
| Dab neeg Dab tuag tshaib | 4x12 | |
| Ib txhais tes dumbbell uake | 4x10 | |
| Dag Dumbbell Pullover | 4x12 | © Nicholas Piccillo - stock.adobe.com |
| Sawv dumbbell curls | 4x10-12 | |
| Friday (ceg + abs) | ||
| Dumbbell Goblet Zaum | 4x12 | |
| Dab Neeg Ncaj Ncaj Ncaj Ncaj Cev Ncaj Ncees | 4x12 | |
| Dumbbell ntsws | 4x10 | © Makatserchyk - stock.adobe.com |
| Crunches rau hauv pem teb | 3x12-15 | |
| Luj tshib plank | 3x40-60 sec | © Makatserchyk - stock.adobe.com |
