Endomorph yog ib tus neeg muaj feem cuam tshuam ntau dhau kev hnyav dhau. Nws subcutaneous rog txheej yog ntau thicker dua nyob rau hauv cov neeg uas muaj lwm lub cev hom, uas yog vim muaj cov metabolism hauv qeeb. Tsis tas li ntawd, tus endomorph yog tus cwj pwm ntawm cov pob txha dav, ua kom nws pom loj dua.
Cov leeg ntawm cov neeg mob qoj ib ce zoo teb rau cov kev tawm dag zog, yog li cov leeg ua haujlwm nce mus yam tsis muaj teeb meem. Tab sis dab tsi yog tias pawg rog hnyav ntxiv nrog rau cov leeg mob? Txhawm rau zam qhov no, koom nrog ib txoj kev qhia tshwj xeeb rau cov endomorph. Ua ke nrog kev noj zaub mov kom raug, nws yuav muab tau zoo heev hauv kev sib ntaus rau lub cev nqaij daim tawv.
Leej twg yog tus endomorph?
Endomorphs yog cov yam ntxwv raws li hauv qab no:
- Luv luv.
- Tegency rau poj niam rog.
- Qhov ntau ntawm cov rog rog ntawm lub duav thiab lub duav.
- Hauv qab lub xub pwg nyom.
© Sebastian Kaulitzki - stock.adobe.com
Tag nrho cov phiajcim no tau txais nyob hauv ib puas feem pua ntawm qhov endomorphs. Tab sis cov no muaj tsawg tsawg hauv xwm. Hauv kev xyaum, qee yam nyob hauv nruab nrab ntawm mesomorph thiab endomorph ntau dua. Nrog rau txoj hauv kev rau kev qhia thiab khoom noj khoom haus, tus neeg zoo li no tuaj yeem saib zoo thiab muaj kev ua kis las zoo. Muaj ntau ntau ntawm cov piv txwv, suav nrog hauv kev coj ua ntawm CrossFit.
Yog tias ib tus neeg tawv ncauj tsis quav ntsej txog kev ncaws pob thiab kev noj zaub mov zoo rau tib lub sijhawm, dhau sijhawm nws yuav dhau mus ua cov rog rog ua rau cov leeg tsis muaj zog thiab cov rog ntau, thiab nws yuav nyuaj rau kho qhov xwm txheej.
Nta ntawm kev kawm endomorph
Muaj ob theem nyob hauv kev tsim koj lub cev: ua kom cov leeg nqaij thiab ziab. Ob ntu no yog kev noj haus thiab kev tawm dag zog lub zog. Yuav ua li cas qhia tus endomorph kom nce cov leeg nqaij, tab sis tib lub sijhawm tsis ua tuab dua, tab sis, ntawm qhov tsis tooj, tau tshem tawm cov rog ntau dhau?
Sab xis muaj
Hauv kev tshawb xav, txhua yam yog yooj yim. Tsheb ciav hlau nyuaj, muab koj lub cev rau lub plawv ntsaws, thiab saib xyuas koj cov zaub mov kom zoo. Ua cardio ntawm qhov kev siv lub teeb tsa qis (lub plawv 60-70% ntawm qhov siab tshaj plaws) tswj kev mob plawv, ua kom lub cev tsis muaj zog, thiab ua rau cov rog rog rog. Txawm li cas los xij, koj tuaj yeem nce qhov ntim ntawm qhov kev tawm dag zog no yog tias koj nce rog ntau dhau thaum lub sijhawm hnyav nce lossis qhov hnyav sawv tseem thaum lub sijhawm ziab.
Yog tias qhov endomorph tau xub mus rau hauv chav ncaws pob thiab rog dhau, nws raug pom zoo kom ua kom qhuav ua ntej, thiab tsuas yog tom qab ntawd nce phaus. Txwv tsis pub, nws yuav nce ntau rog, uas ntau dua qhov txaus siab "lo" rau cov uas twb muaj lawm. Tsis tas li, tom qab ziab, nws yuav pom tseeb cov pawg leeg twg yuav tsum tau hais txog.
Hauv qhov kev kawm ua haujlwm endomorph, qhov kev kawm yog hais txog kev qoj ib ce:
- zaum rooj;
- raug tshem tawm xovxwm thiab dumbbells dag thiab sawv ntsug;
- deadlift classic thiab ntawm ob txhais ceg ncaj;
- rub tawm-sijhawm;
- qaij thawb;
- push-ups rau ntawm cov kab tsis ncaj, thiab lwm yam.
Lawv muab cov thauj khoom siab tshaj plaws rau txhua qhov loj thiab me leeg leeg ntawm lub cev. Lub hauv paus yuav tsum tau ua ob qho tib si ntawm huab hwm coj thiab ziab. Thaum poob ceeb thawj, koj tsis tas yuav ua kom pom tseeb rau kev nyob ib leeg thiab nce tus naj npawb ntawm qhov rov ua dua - hauv hom no, koj yuav poob ntau cov leeg nqaij, thiab tag nrho cov teeb tsa yuav nyob rau hauv vain. Qhov kev sib tw tseem ceeb hauv kev ziab yog sim ua kom koj cov peev txheej zoo hauv cov theem pib thiab ntxiv qhov sib cais me ntsis ntxiv.
Kev qoj ib ce yuav tsum tsim txog li 70-80% ntawm koj qhov kev kawm cob qhia endomorph.
Cardio kev ua haujlwm
Cardio yog qhov yuav tsum tau yog tias koj sim ua kom nce phaus qhuav li sai tau lossis npaj kom qhuav... Qhov no tuaj yeem yog lub teeb pom kev 20-30 feeb tom qab lub luag haujlwm tseem ceeb, lossis cais kev ua haujlwm tag nrho rau hnub so. Kev dhia hauv lub tiaj ua si, taug kev ntawm kev caij lub log, kev caij tsheb kauj vab, taug kev ntawm lub stepper, thiab lwm yam. Muaj ntau txoj hauv kev, xaiv qhov uas koj nyiam zoo dua. Qhov tseem ceeb yog qhov chaw muaj mem tes.
Yog tias koj tsis mob siab rau qhov koj tau rog me ntsis nrog koj cov leeg, koj tuaj yeem hla cardio thiab mob siab rau kev xyaum ua kom muaj zog. Qhov kev zam dhau los tuaj yeem muab hlawv hauv lub tshuab ziab khaub ncaws. Thiab txawm hais tias qhov no nyuaj heev rau endomorphs, ntau tus neeg ncaws pob nyiam xum rau kev txom nyem rau 2-3 lub hlis ntawm ziab nrog kev noj zaub mov kom nruj thiab ntau daim cardio, dua li taug kev ntawm txoj kev thawm xyoo thiab txwv lawv tus kheej hauv kev noj haus.
Thaum ziab, koj tuaj yeem maj mam nce lub sijhawm thiab kev siv zog ntawm koj cov kev tawm dag zog. Koj tuaj yeem pib 30 feeb tom qab koj lub zog kev cob qhia thiab ua haujlwm koj txoj kev mus rau ib teev-hnub ib hnub cardio kev sib ntsib. Nws raug nquahu kom siv cov ntsuas plawv dhia. Txhawm rau tiv thaiv qhov qaug dab peg, nco ntsoov noj cov tshuaj ntxiv kom muaj zog nrog potassium thiab magnesium.
Nco ntsoov qhov tseem ceeb tshaj plaws: cov txheej txheem ntawm kev tsim ib lub cev kis las los ntawm kos rau qhov endomorph tuaj yeem siv sijhawm ntau dua peb lub hlis lossis txawm rau lub hlis. Cia siab tias yuav muaj kev cob qhia nyuaj rau xyoo. Ua haujlwm dhau sijhawm, qhov no yuav dhau los ua tus coojpwm thiab dhau los ua ib qhov tseem ceeb hauv koj lub neej, thiab cov txiaj ntsig tau tshwm sim yuav txhawb koj rau kev ua kis las ntxiv.
© kev tsav tsheb - stock.adobe.com
Nuances ntawm khoom noj khoom haus
Yog tias tsis muaj zaub mov zoo, lub cev ua tsis tuaj yeem ua tiav txoj kev vam meej hauv kev ua kis las. Txhua yam yuav tsum tau muab rau hauv tus account: cov calories, cov protein, cov rog, carbohydrates, micronutrients, dej, thiab lwm yam.
Txheeb xyuas koj cov khoom noj calories txhua hnub uas siv cov mis:
- Tus txiv neej: (10 x hnyav (kg) + 6.25 x qhov siab (cm) - 5 x hnub nyoog (g) + 5) x K
- Rau cov poj niam: (10 x hnyav (kg) + 6.25 x qhov siab (cm) - 5 x hnub nyoog (g) - 161) x K
Qhov twg K yog qhov coefficient ntawm theem ntawm tib neeg kev ua ub ua no. Nws muaj tsib qib:
- 1.2 - kev ua kom loog thiab tsis muaj kev kawm;
- 1,375 - cov kev tawm dag zog tsis ntau tshaj 2 zaug hauv ib lub lis piam lossis kev ua ub no tsawg tsawg hauv lub neej txhua hnub;
- 1.55 - kev cob qhia 3-4 zaug hauv ib asthiv lossis nruab nrab ntawm kev ua;
- 1,725 - kev qhia txog 5 zaug hauv ib lub lis piam ntxiv rau kev ua si nruab hnub;
- 1.9 - ua haujlwm nyuaj ntawm lub cev lossis kawm ua haujlwm txhua hnub.
Qhov no yuav muab koj cov kwv yees rau cov calories kom txhua hnub kom koj qhov hnyav tam sim no. Txhawm rau kom nce cov leeg nqaij, koj yuav tsum tau ntxiv lwm 10% (thiab ntxiv ib 5% txhua 2 lub lis piam yog tias tsis muaj kev nce qib). Rau qhov kev poob phaus, ntawm qhov tsis sib xws, peb rho tawm 15-20% los ntawm qhov nyiaj no, tab sis tsis ntau dua, tom qab ntawd ziab yuav ua rau tsis muaj kev saib xyuas rau cov leeg nqaij.
Endomorph xav tau kom haus ib hnub kwv yees li ntawm 2.5 g protein, 3-4 g carbohydrates thiab 1 g rog ib kg ntawm lub cev hnyav... Qhov feem pua no yuav tso cai rau koj kom maj mam nce cov qib siab rau cov nqaij pob qij txha tsis tas sau cov rog ntau dhau. Yog tias koj xav tias qhov kev nce qib tau nres thiab tsis muaj lub zog txaus, ntxiv qee cov carbohydrates. Rau qhov kev poob phaus, txo cov calories kom tsawg los ntawm kev ua kom tsawg cov carbohydrates. Peb haus cov protein ntau tib yam li thaum nce phaus, txwv tsis pub ib qho puv nkaus yuav tsis ua haujlwm. Koj tuaj yeem txawm tias nce nyiaj mus rau 3 g ib kg ntawm qhov hnyav.
Xaiv cov khoom lag luam tshwj xeeb. Peb tsuas yog txaus siab nyob rau hauv cov nyom carbohydrates - cereals, durum nplej nplej zom, zaub. Los ntawm cov khoom qab zib, peb haus tsuas yog txiv hmab txiv ntoo hauv kev sim. Raws li rau cov protein, peb muab kev nyiam ua nqaij, nqaij qaib, qe, cov khoom noj siv mis, ntses thiab protein whey. Nco ntsoov tias haus cov roj fatty acids tsis txaus. Cov zaub mov xws li roj flaxseed, roj ntses, thiab cov txiv ntoo yuav tsum suav nrog cov khoom noj tsis tu ncua.
Rau qhov endomorphs uas tsis soj ntsuam cov khoom noj kom tsawg thiab cov zaub mov zoo noj, txoj hauv kev ncaj qha rau cov pab pawg hnyav hauv kev ua kis las. Tab sis yog tias koj lub hom phiaj yog kis las zoo nkauj lub cev thiab kev txhim kho muaj txiaj ntsig hauv txhua qhov, ua raws cov lus qhia saum toj no.
Ua haujlwm hauv lub gym
Cov qib siab ntawm kev tawm dag zog rau ncaj endomorphs yog 3-4 ib lub lim tiam.
Kwv yees sib faib rau 3 hnub yog raws li nram no:
| Hnub Monday (hauv siab + triceps + pem hauv ntej thiab nruab nrab delts) | ||
| Lub rooj ntev zaum xovxwm | 4x12,10,8,6 |  |
| Txo Dumbbell Xovxwm | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dips ntawm qhov tsis ncaj tsis sib xws | 3x10-15 |  |
| Cov tub rog xovxwm | 4x10-12 |  |
| Kev tuav dav barbell rub | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Viav vias mus rau sab thaum sawv | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Fabkis txoj xovxwm raug tshem tawm | 4x12 |  |
| Hnub Wednesday (rov qab + biceps + rov qab raws) | ||
| Neeg siab loj | 4x12,10,8,6 |  |
| Kev tuav ruaj ntseg dav | 4x10-15 |  |
| T-bar deadlift | 4x10 |  |
| Kev tuav dav rub mus rau hauv siab | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kab rov tav rub ntawm lub block | 3x10 |  © tankist276 - stock.adobe.com |
| Sawv barbell curls | 4x12 |  © Makatserchyk - stock.adobe.com |
| Scott's Bench Dumbbell Curls | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Viav vias dumbbells nyob rau hauv ib toj | 4x15 |  © Makatserchyk - stock.adobe.com |
| Friday (ceg + abs) | ||
| 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 |
| Ceg nias nyob rau hauv simulator | 3x12 |  |
| Dumbbell ntsws | 4x10 |  © Makatserchyk - stock.adobe.com |
| Dag Caws Ceg | 3x15 |  © Makatserchyk - stock.adobe.com |
| Sawv Sawv Cev Calf Raises | 4x15 |  © Makatserchyk - stock.adobe.com |
| Sib ntswg nyob rau hauv lub simulator | 3x12-15 |  |
| Rov qab txiav ntawm lub rooj ntev | 3x10-15 |  |
Qhov kev kawm plaub hnub:
| Hnub Monday (tes) | ||
| Lub rooj ntev zaum xovxwm nrog lub nqaim tuav | 4x10 |  |
| Sawv barbell curls | 4x10-12 | © Makatserchyk - stock.adobe.com |
| Fabkis txoj xovxwm raug tshem tawm | 3x12 | |
| Dumbbell curls ntawm lub rooj zaum qis qis qis | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Dumbbell kickback | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Sawv hammers | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Thaiv nrog Leej Hlua Hlua Sib Tw | 3x15 |  © _italo_ - stock.adobe.com |
| Tuesday (ceg) | ||
| 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 |
| Hack tshuab zaum-sawv | 3x12 |  © mountaira - stock.adobe.com |
| Kev sib tw tuag ncaj ntawm ob txhais ceg ncaj nrog ib pob barbell | 4x10-12 |  |
| Dag Caws Ceg | 3x15 | © Makatserchyk - stock.adobe.com |
| Cov Phaub Cov Nqaij Rog | 4x15 |  |
| Hnub Thursday (lub hauv siab + pem hauv ntej thiab nruab nrab deltas) | ||
| Lub rooj ntev zaum xovxwm | 4x12,10,8,6 | |
| Xam dumbbell xovxwm | 3x10 | © Makatserchyk - stock.adobe.com |
| Nias hauv lub simulator rau ntawm lub hauv siab | 3x12 |  © Makatserchyk - stock.adobe.com |
| Zaum Dumbbell Xovxwm | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Kev tuav dav barbell rub | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Viav vias mus rau sab thaum sawv | 3x15 | © Makatserchyk - stock.adobe.com |
| Sib ntswg ntawm lub rooj ntev zaum | 3x12-15 |  |
| Hnub Friday (rov qab + rov qab raws) | ||
| Kev tuav dav rub tawm | 4x10-15 | |
| Tshais ntawm ib qho dumbbell mus rau txoj siv | 4x10 |  |
| Nqaim Thim Tuav Rov | 3x10 |  © Makatserchyk - stock.adobe.com |
| T-bar deadlift | 3x10 | |
| Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Viav vias rau sab | 4x15 | © Makatserchyk - stock.adobe.com |
| Dai caj dab tsa ntawm kab rov tav | 3x10-15 |  |
Hauv qhov hloov ntawm qhov sib cais no, txhais tes tau rho tawm ntawm ib hnub twg. Ib yam li ntawd, koj tuaj yeem mob siab rau deltas - ua lawv rau hnub Monday, thiab cov triceps nrog lub hauv siab thiab lub ntsab nrog sab nraub qaum. Xaiv rau koj tus kheej qhov twg ntawm lub cev xav tau ntau dua qhov nqus tau.
Ua kom nce / txo qis qhov ua tiav ntawm cardio raws li koj lub cev thiab kev nyob zoo. Txhua yam nws yog nyob ntawm koj lub hom phiaj - thaum koj nce cov leeg nqaij, cardio pab koj hlawv cov calories ntau tshaj thiab tswj kev mob plawv. Tab sis kev ua dhau-tes haujlwm tuaj yeem nres kev ua haujlwm hauv cov leeg yog tias koj tsis them tus nqi nrog zaub mov. Koj yuav tsum nrhiav qhov nyiaj koj tshuav.
Thaum lub sijhawm ziab, cardio yog qhov khoom siv tseem ceeb hauv kev tua cov rog ntau dhau, thiab nws yuav tsum tau ua ntau ntxiv, piv txwv li, ua ib leeg teev taug kev lossis dhia dhia haujlwm ntawm hnub so los ntawm kev ua kom muaj zog.
Ua haujlwm hauv tsev
Kev kawm hauv tsev yog qhov zoo heev, tshwj xeeb yog tias koj muaj qee yam yuav ua rau lub txim sib txawv. Muaj tsawg kawg ntawm kab rov tav thiab dumbbells collapsible nrog qhov nyhav uas koj xav tau hauv koj lub arsenal, koj tuaj yeem twb dhau los ua haujlwm puv ntoob. Cov hauv paus ntsiab lus ntawm kev qhia tsis txawv ntawm cov nyob hauv chav qoj.
Hauv qab no yog kev cob qhia rau qhov endomorph rau 3 hnub uas siv cov khoom no:
| Hnub Monday (hauv siab + triceps + pem hauv ntej thiab nruab nrab delts) | ||
| Dumbbell nias dag rau ntawm lub rooj zaum lossis hauv pem teb | 4x10-12 |  |
| Dav caj npab thawb-khawm nrog daisy ob txhais ceg | 4x10-15 |  |
| Arnold xovxwm | 4x10-12 |  |
| Dumbbell Kab mus rau lub puab tsaig | 4x12-15 |  © ruigsantos - stock.adobe.com |
| Viav vias ntaj rau ob sab | 3x15 | © Makatserchyk - stock.adobe.com |
| Fabkis lub rooj ntev zaum nias nrog dumbbells | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Push-ups nrog caj npab nqaim | 3x10-15 |  |
| Hnub Wednesday (rov qab + biceps + rov qab raws) | ||
| Dab neeg Dab tuag tshaib | 4x10-12 |  |
| Kev tuav dav rub tawm | 4x10-15 | |
| Ib txhais tes dumbbell uake | 3x10 | |
| Nqaim Rov Qab Tuav Puag-ups | 3x10-15 |  |
| Sawv dumbbell curls | 4x10-12 |  |
| Ua tau dumbbell curls | 3x10-12 |  © Maksim Toome - stock.adobe.com |
| Viav vias dumbbells nyob rau hauv ib toj | 4x15 | © Makatserchyk - stock.adobe.com |
| Friday (ceg + abs) | ||
| Ruam Khawv Koob | 4x12 |  |
| Dab Neeg Ncaj Ncaj Ncaj Ncaj Cev Ncaj Ncees | 4x10-12 |  |
| Dumbbell ntsws | 4x10 | © Makatserchyk - stock.adobe.com |
| Cov Phaub Cov Nqaij Tawm | 4x15 | |
| Luj tshib plank nrog hnyav ntxiv | 3x60-90 sec |  |
| Dai rau ntawm kab rov tav | 3x40-60 sec |  © Vasyl - stock.adobe.com |
Qhov program no zoo tshaj plaws rau ob ntu thiab theem kom qhuav. Qhov sib txawv ntawm cov qauv no yuav nyob hauv kev noj haus thiab tus nqi ntawm cardio load.
