Endomorph ke motho ea nang le liphatsa tsa lefutso ea nang le tšekamelo ea ho bokella boima bo feteletseng. Lera la hae la mafura le tlase haholo ho feta batho ba nang le mefuta e meng ea 'mele, e bakoang ke metabolism e liehang. Hape, endomorph e khetholloa ka masapo a pharaletseng, e etsa hore e shebahale e le kholo le ho feta.
Matšoao a batho ba nang le mofuta ona oa 'mele a arabela hantle boikoetlisong ba anaerobic, ka hona, phaello ea mesifa e feta ntle le mathata. Empa ho thoe'ng haeba boima ba mafura bo hola hammoho le mesifa? Ho qoba sena, kenela lenaneo le ikhethileng la koetliso bakeng sa qetello. Hammoho le phepo e nepahetseng, e tla fana ka litholoana tse ntle ntoeng ea 'mele oa mesifa.
Endomorph ke mang?
Endomorphs tšoauoa ka lintlha tse latelang:
- Seemo se sekgutshwane.
- Tloaelo e lebisang botenya ba basali.
- Ho na le mafura a mangata thekeng le thekeng.
- Mahetla a thekeselang.
© Sebastian Kaulitzki - stock.adobe.com
Lipontšo tsena tsohle li tlholehile feela ka liphesente tse lekholo endomorphs. Empa tsena ke tse sa tloaelehang ka tlhaho. Ha e le hantle, ho na le ho hong ho pakeng tsa mesomorph le endomorph tse atileng haholo. Ka mokhoa o nepahetseng oa koetliso le phepo e nepahetseng, motho ea joalo a ka shebahala a le motle 'me a ba le tšebetso e ikhethang ea liatleletiki. Ho na le mehlala e mengata haholo, ho kenyelletsa le ts'ebetsong ea CrossFit.
Haeba motho ka manganga a hlokomoloha lipapali le phepo e nepahetseng ka nako e le 'ngoe, ha nako e ntse e feta o tla fetoha qetello e feteletseng e nang le mesifa e fokolang le mafura a mangata,' me ho tla ba thata haholo ho lokisa boemo.
Likarolo tsa koetliso ea endomorph
Ho na le mekhahlelo e 'meli ea ho aha' mele oa hau: ho fumana boima ba mesifa le ho omisoa. Mekhahlelo ena ka bobeli e itsetlehile ka phepo e nepahetseng le boitlhakiso. Joang ho koetlisa endomorph ho fumana boima ba mesifa, empa ka nako e ts'oanang u se ke ua ba motenya ho fapana le ho tlosa mafura a mangata?
Mantsoe a nepahetseng
Ka khopolo, tsohle li bonolo. Koetlisa ka thata, fa 'mele oa hau mojaro oa pelo,' me u shebe seo u se jang. Etsa cardio maemong a tlase (sekhahla sa pelo 60-70% ea boholo) ho boloka bophelo bo botle ba pelo, ho eketsa mamello ea moea le litlamorao tse mpe tsa ho chesa mafura. Leha ho le joalo, o ka eketsa molumo oa boikoetliso ba mofuta ona haeba o fumana mafura a mangata nakong ea leruo le leholo kapa boima bo ntse bo eme nakong ea ho omisa.
Haeba endomorph e qala ho ea jiming 'me e le boima bo feteletseng, ho kgothaletswa hore o omelle pele, ebe o nona boima. Ho seng joalo, o tla fumana mafura a mangata haholo, a ikemiselitseng haholo ho "khomarela" ho a teng. Hape, kamora ho omella, ho tla hlaka hore na ke lihlopha life tsa mesifa tse lokelang ho hatisoa.
Lenaneong la koetliso ea endomorph, ho hatisoa haholo boitlhakiso ba mantlha:
- squats;
- mochine oa khatiso oa benche le li-dumbbell li bua leshano le ho ema;
- classic deadlift classic le ka maoto a otlolohileng;
- hula-hula;
- sekama;
- push-up ka mekoallo lekane, joalo-joalo
Li fana ka mojaro o moholo ho lihlopha tsohle tse kholo le tse nyane tsa mesifa. Setsi sa motheo se tlameha ho etsoa ka boima le ka ho omisoa. Ha u theola boima ba 'mele, ha ho hlokahale hore u shebane le ho itšehla thajana le ho eketsa palo ea ho pheta-pheta - ka mokhoa ona, u tla lahleheloa ke mesifa e mengata,' me sete kaofela e tla ba lefeela. Phephetso e kholo ea ho omisa ke ho leka ho boloka matla a hau a le lits'ebetsong tsa mantlha mme o kenye mehato e ikarotseng ho se hokae.
Boikoetliso ba mantlha bo lokela ho ba karolo ea 70-80% ea lenaneo la hau la koetliso ea endomorph.
Ho ikoetlisa ha Cardio
Cardio e tlameha haeba o leka ho ba le boima bo omileng kamoo ho ka khonehang kapa o rera ho omella... Sena e ka ba seboka se bobebe sa metsotso e 20-30 kamora mojaro o moholo, kapa boikoetliso bo felletseng ka letsatsi la phomolo. Ho matha phakeng, ho tsamaea treadmill, ho palama baesekele, ho tsamaea setepising, le tse ling. Ho na le likhetho tse ngata, khetha eo u e ratang ka ho fetisisa. Ntho ea mantlha ke sebaka sa pulse.
Haeba u sa tsotelle hore u fumana mafura a mangata hammoho le mesifa, u ka tlola Cardio mme u tsepamise maikutlo holima thupelo ea matla. Keketso e ka chesoa ka ho omisa. Le ha hona ho le thata haholo bakeng sa li-endomorphs, baatlelete ba bangata ba khetha ho utloa bohloko ka likhoeli tse 2-3 ka ho omisoa ka phepo e matla le ka pelo e ngata, ho fapana le ho tsamaea tseleng selemo ho pota le ho ipeha moeeng.
Ha o ntse o omisa, butle-butle o ka eketsa nako le matla a ho ikoetlisa ha pelo ea hau. U ka qala ka metsotso e 30 kamora ho ikoetlisa ka matla 'me u sebetse hofihlela hora ea letsatsi le letsatsi ea thuto ea pelo. Ho eletsoa hore u sebelise leihlo la sekhahla sa pelo. E le ho thibela ho oela, etsa bonnete ba hore o nka lisebelisoa tse matlafalitsoeng ka potasiamo le magnesium.
Hopola ntho ea mantlha: ts'ebetso ea ho aha 'mele oa baatlelete ho tloha qalong bakeng sa endomorph e ka nka likhoeli tse tharo kapa likhoeli tse tšeletseng. Lebella ho ikoetlisa ka thata ka lilemo. Ha nako e ntse e tsamaea, ena e tla fetoha tloaelo mme e be karolo ea bohlokoa ea bophelo ba hau, 'me litholoana tse fihletsoeng li tla u susumetsa bakeng sa katleho e tsoelang pele ea lipapali.
© motsotso - stock.adobe.com
Mefuta ea phepo e nepahetseng
Ntle le phepo e nepahetseng, endomorph e ke ke ea atleha lipapaling tsa matla. Ntho e ngoe le e ngoe e lokela ho tsotelloa: likhalori, liprotheine, mafura, lik'habohaedreite, li-micronutrients, metsi, jj. Lijo li lokela ho ba le lijo tsa tlhaho le tse ncha, ho se lijo tse potlakileng le mafura, ho se letho le phofo le mafura.
Bala palo ea hau ea khalori ea letsatsi le letsatsi u sebelisa foromo:
- Banna: (10 x boima (kg) + 6.25 x bophahamo (cm) - 5 x lilemo (g) + 5) x K
- Bakeng sa basali: (10 x boima (kg) + 6.25 x bophahamo (cm) - 5 x lilemo (g) - 161) x K
Moo K e leng coefficient ea boemo ba liketso tsa batho. O na le likhato tse hlano:
- 1.2 - mosebetsi oa ho lula le ho hloka koetliso;
- 1,375 - ho ikoetlisa ka seoelo ho feta makhetlo a 2 ka beke kapa ho etsa lintho tse fokolang bophelong ba letsatsi le letsatsi;
- 1.55 - koetliso makhetlo a 3-4 ka beke kapa ketso e tloaelehileng;
- 1,725 - ho ikoetlisa ho fihlela makhetlo a 5 ka beke hammoho le ts'ebetso ea motšehare;
- 1.9 - mosebetsi o boima oa 'mele kapa koetliso e thata ea letsatsi le letsatsi.
Sena se tla u fa khalori ea hau ea letsatsi le letsatsi ho boloka boima ba hau ba hajoale. Ho fumana boima ba mesifa, o hloka ho eketsa 10% e ngoe (le ho eketsa e ngoe hape 5% libekeng tse ling le tse ling tse peli haeba ho se tsoelo-pele). Bakeng sa ho theola boima ba 'mele, ho fapana le hoo, re tlosa 15-20% ho tsoa bokaalo bona, empa eseng ho feta moo, ho omisa ho tla etsahala ntle le khethollo ea mesifa.
Endomorph e hloka ho jeoa ka letsatsi liprotheine tse ka bang 2.5 g, 3-4 g lik'habohaedreite le mafura a 1 g ka kg ea boima ba 'mele... Karo-karolelano ena e tla u lumella hore butle-butle u be le mesifa ea boleng bo holimo ntle le ho bokella mafura a mangata. Haeba u ikutloa hore tsoelo-pele e emisitse 'me ha ho na matla a lekaneng, eketsa li-carbohydrate tse nyane. Bakeng sa ho theola boima ba 'mele, fokotsa ho ja lik'halori ka ho fokotsa palo ea lik'habohaedreite Re sebelisa liprotheine tse lekanang le nakong ea boima ba 'mele, ho seng joalo ho fola ka botlalo ho ke ke ha sebetsa. U ka eketsa chelete eo ho isa ho ligrama tse 3 ka kg ea boima ba 'mele.
Khetha lihlahisoa tsa tlhaho feela. Re thahasella haholo-holo lik'habohaedreite tse rarahaneng - lijo-thollo, pasta ea koro e tšoarellang, meroho. Ho tsoa lipompong, re ja litholoana feela ka teka-tekano. Ha e le protheine, re rata nama, khoho, mahe, lihlahisoa tsa lebese, tlhapi le protheine ea whey. Etsa bonnete ba hore o ja mafura a saaturated. Lijo tse kang oli ea folaxe, oli ea tlhapi le linate li lokela ho kenyelletsoa lijong khafetsa.
Li-Endomorphs tse sa lateleng khalori le boleng ba lijo tse jeoang li na le tsela e tobileng sehlopheng sa heavyweight lipapaling tsa matla. Empa haeba sepheo sa hau ke 'mele o motle oa liatleletiki le kholo ea tšebetso maemong ohle, latela boeletsi bo kaholimo.
Ho ikoetlisa sebakeng sa boikoetliso
Palo e nepahetseng ea li-endomorphs tse otlolohileng ke 3-4 ka beke.
Karohano e hakantsoeng ea matsatsi a 3 e tjena:
| Mantaha (sefuba + triceps + li-delta tsa ka pele le tse bohareng) | ||
| Bench o tobetsa | 4x12,10,8,6 |  |
| Rekisa Press ea Dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ho ina hodima mekoallo e sa lekanang | 3x10-15 |  |
| Mochine oa khatiso oa sesole | 4x10-12 |  |
| Ho hula ha tšepe e pharaletseng | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Swing dumbbells mahlakoreng ha u ntse u eme | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Mochine oa khatiso oa benche oa Fora | 4x12 |  |
| Laboraro (morao + biceps + delta e khutlelang) | ||
| Ho bolaoa | 4x12,10,8,6 |  |
| Lits'oants'o tse kholo | 4x10-15 |  |
| T-bar e shoele | 4x10 |  |
| Mohala o pharaletseng oa karolo e kaholimo ho sefubeng | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ho hula holimo ho ea holimo | 3x10 |  © tankist276 - setokong.adobe.com |
| Li-curls tsa barbell tse emeng | 4x12 |  © Makatserchyk - stock.adobe.com |
| Bench Dumbbell Curls ea Scott | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Swing dumbbells ka sekamela | 4x15 |  © Makatserchyk - stock.adobe.com |
| Labohlano (maoto + abs) | ||
| O lutse Katoloso ea Leoto | 3x15-20 (ho futhumatsa) |  © Makatserchyk - stock.adobe.com |
| Li-squats tsa mahetla a Barbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Tobetsa leoto ka ketsiso | 3x12 |  |
| Lipula tsa dumbbell | 4x10 |  © Makatserchyk - stock.adobe.com |
| Leoto Curl le Bua Leshano | 3x15 |  © Makatserchyk - stock.adobe.com |
| Namane e emeng ea phahama | 4x15 |  © Makatserchyk - stock.adobe.com |
| Ho sotha ka ketsiso ea | 3x12-15 |  |
| Khutlisa li-crunches bencheng | 3x10-15 |  |
Lenaneo la matsatsi a mane:
| Mantaha (matsoho) | ||
| Bench e hatisa ka mokhoa o moqotetsane | 4x10 |  |
| Li-curls tsa barbell tse emeng | 4x10-12 | © Makatserchyk - stock.adobe.com |
| Mochine oa khatiso oa benche oa Fora | 3x12 | |
| Dumbbell curls bencheng e sekametseng | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ho hula ha Dumbbell | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Lihamore tse emeng | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Thibela Row ka Triceps Rope | 3x15 |  © _italo_ - stock.adobe.com |
| Labobeli (maoto) | ||
| O lutse Katoloso ea Leoto | 3x15-20 (ho futhumatsa) | © Makatserchyk - stock.adobe.com |
| Li-squats tsa mahetla a Barbell | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Li-squats tsa mochini oa Hack | 3x12 |  © mountaira - stock.adobe.com |
| Deadlift ka maoto a otlolohileng le barbell | 4x10-12 |  |
| Leoto Curl le Bua Leshano | 3x15 | © Makatserchyk - stock.adobe.com |
| Namane ea Boima ea Hola | 4x15 |  |
| Labone (sefuba + ka pele le deltas e bohareng) | ||
| Bench o tobetsa | 4x12,10,8,6 | |
| Rekisa Press ea Dumbbell | 3x10 | © Makatserchyk - stock.adobe.com |
| Tobetsa ho simulator sefubeng | 3x12 |  © Makatserchyk - stock.adobe.com |
| O lutse Press Press | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Ho hula ha tšepe e pharaletseng | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Swing dumbbells mahlakoreng ha u ntse u eme | 3x15 | © Makatserchyk - stock.adobe.com |
| Ho sotha bencheng | 3x12-15 |  |
| Labohlano (mokokotlo oa mokokotlo) | ||
| Lits'oants'o tse kholo | 4x10-15 | |
| Mokha oa dumbbell e le 'ngoe ho ea lebanta | 4x10 |  |
| Moqotetsane Reverse Grip Row | 3x10 |  © Makatserchyk - stock.adobe.com |
| T-bar e shoele | 3x10 | |
| Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Suthela lehlakoreng | 4x15 | © Makatserchyk - stock.adobe.com |
| Leoto le leketlileng le phahamisa bareng e rapameng | 3x10-15 |  |
Mofuteng ona oa karohano, matsoho a tlosoa ka letsatsi le le leng. Ka mokhoa o ts'oanang, o ka tsepamisa maikutlo ho li-deltas - li etse ka Mantaha, le li-triceps tse sefubeng le li-biceps ka mokokotlo. Ikhethele karolo ea 'mele e hlokang ho pompa ka nepo.
Eketsa / fokotsa palo ea pelo e etsoang ho latela sebopeho le boemo ba bophelo bo botle. Sena sohle se ipapisitse le lipheo tsa hau - ha o ntse o fumana mesifa, cardio eu thusa ho chesa likhalori tse ngata le ho boloka bophelo bo botle ba pelo. Empa ho fetelletsa lintho ho ka emisa ho hiroa ha mesifa haeba o sa koahele litšenyehelo ka lijo. U hloka ho fumana botsitso bo nepahetseng.
Nakong ea ho omisa, cardio ke sebetsa se ka sehloohong ho loantšeng mafura a mangata, 'me e hloka ho etsoa ho feta, joalo ka ho ikoetlisa ka maoto hora e le ngoe kapa ho ikoetlisa ka matsatsi a phomolo thupelong ea matla.
Ho ikoetlisa lapeng
Koetliso ea lapeng e ntle haholo, haholo haeba o na le ho hong ho fapanyang mojaro. Ho ba le pokellong ea hau ea mabenyane bonyane mokoallo o tshekaletseng le li-dumbbells tse oelang ka boima boo o bo hlokang, o se o ntse o ka ikoetlisa ka botlalo. Melao-motheo ea boikoetliso ha e tšoane le ea sehlopha sa boikoetliso.
Ka tlase ho na le lenaneo la koetliso la pheletso ea matsatsi a mararo ho sebelisoa likhetla tsena:
| Mantaha (sefuba + triceps + li-delta tsa ka pele le tse bohareng) | ||
| Mochine oa khatiso oa Dumbbell o robetse bencheng kapa fatše | 4x10-12 |  |
| Letsoho le sephara le maoto a makukuno | 4x10-15 |  |
| Mochine oa khatiso oa Arnold | 4x10-12 |  |
| Dumbbell Rows to the Chin | 4x12-15 |  © ruigsantos - stock.adobe.com |
| Swing dumbbells ho ea mahlakoreng | 3x15 | © Makatserchyk - stock.adobe.com |
| Mochini o hatisang benche oa Fora o nang le li-dumbbells | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Li-push-up tse nang le matsoho a masesaane | 3x10-15 |  |
| Laboraro (morao + biceps + delta e khutlelang) | ||
| Ho shoa ha Dumbbell | 4x10-12 |  |
| Lits'oants'o tse kholo | 4x10-15 | |
| Mohala o le mong o nang le letsoho | 3x10 | |
| Lits'oants'o tse nyane tse khutšoane | 3x10-15 |  |
| Li-curls tsa dumbbell tse emeng | 4x10-12 |  |
| Li-curls tsa dumbbell tse tsepamisitsoeng | 3x10-12 |  © Maksim Toome - stock.adobe.com |
| Swing dumbbells ka sekamela | 4x15 | © Makatserchyk - stock.adobe.com |
| Labohlano (maoto + abs) | ||
| Li-squats tsa Dumbbell | 4x12 |  |
| Dumbbell Straight Leg Deadlift | 4x10-12 |  |
| Mapheo a dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Namane ea Boima ea Hola | 4x15 | |
| Lepolanka la litsoe le boima bo eketsehileng | 3x60-90 set lao |  |
| Sekhutlo se leketlileng bareng e rapameng | 3x40-60 set lao |  © Vasyl - stock.adobe.com |
Lenaneo lena le loketse karolo ea bongata le karolo ea ho omisa. Phapang lipakeng tsa mekhoa ena e tla ba lijong le bongata ba mojaro oa pelo.
