No kou kino, a me ka polokalamu ma ke kaupaonaʻana ectomorph

E kūkulu Muscle, ectomorph nele i ka hana e hoʻokokoke i ke aʻo a me ka kino. E aʻo hou no ia oe ke heluhelu i kēia 'atikala.

Ectomorph:ʻai, a me ka polokalamu

I ka hoʻomaka 'ana o ka pohihihi mai i kapaia ma keia olelo. Ectomorph - he kūikawāʻano o ke kanaka Kumukanawai, a i ho'ākāka 'ia ma ka' Amelika Kumu William Sheldon. Aloha kau - ia Aloha kanaka, a ua wehewehe aku ma ka haahaa nui o ka ikaika, a me ka uuku o ka nui Muscle. People o kēia 'ano e loa kiʻekiʻe a me ka wiwi, a me lahilahi iwi a me ka haʻahaʻa-momona.

hiʻona ectomorphs

Ectomorphy -ʻano kino me nā pono a me nā keakea. Detail aʻo e pili ana i nā hiʻona o kona 'ole, oe e e hiki ia ma keia hapa o ka' atikala.

Paha i ka papa kuhikuhiE pilikia ectomorph - he pilikia ho onui ana wīwī Muscle. Oia kanaka, ua nui paakiki e kūkulu i nāʻiʻo. O ke kumu ho i ka mea i ka ectomorph hoʻomaopop 'ana i ke' ano a me ka lahilahi loa Muscle olona, a i loa lohi emi.

Akā, i kēia ectomorphs (like endomorphs) me kekahi pilikia ke kōkua ma muli o kā lākou mau maʻamau ke kaupaonaʻana, a ua embossed kinona. O ke kumu ho i ka mea i ka pūnao o ka typical ectomorph mea ole prone i ka liposintezu (momona hoʻomāhuahua). No ia mea, overweight ectomorphʻiʻo,ʻaʻole hooweliweli.

kaʻoi loa e haawe

Ma keia hapa o ka pauku, e aʻo mākou i ka polokalamu e nana oukou e like ectomorph workout. Oia kanaka i ole prone i ka Muscle o koʻu pomaikai ia. Nolaila, e oia i ke kaʻina hana, e pono e hoʻohana i ka kūikawā nenoaiu o ka hana.

Ka loa ka hoʻokō hoounauna polokalamu ectomorph - hoʻopōkole. E like me ia ia ia mea e pono ai i ekolu manawa lńkou i ka hebedoma, e hana ma nā mea a pau Muscle pūʻulu alternately. Oia ka'ōnaehana makemake ae ectomorph ke kiʻekiʻe o ho onui ana ke kaupaona a me ka ikaika. Ka mea e pono ai ke aʻo lōʻihi like 'ole o 45-60 minuke.

Ka pahuhopu nui - e hana mai na nāʻiʻo like ka nui me ka hiki, i ka huli, e alakai i ka kala o ka lāʻau anabolic hormones, hoomaikai ana i ka mea e kau aku i kaʻeleu Muscle nuipa a. ectomorph workout polokalamu ma ke kau paona ana e e mālama i loko o ka mana kaila. Oia hoi, e loaʻa i ka hana me ka nui ( 'ua hōʻike hewa no oe) paona ma ka hoole ana. Akā, e hoomanao i keia mea pono, e hooko me ka impeccableʻano hana. I mea e ulu ia, ka mea e lawe loa i ka lōʻihi manawa.

Aʻo polokalamu no ka kāne ectomorph

Mākou e huli i ka i Kekahi Mau '. E like me ka olelo ma luna, hoʻokahi pule (3 workout) ectomorphy e hana i nā mea a pau Muscle pūʻulu. ectomorph workout polokalamu i ka hailona o nuances. Ma kēia 'atikala, e nana aku kakou, i mea a me ka mea maikaʻi lā, e hana i ka papa kuhikuhiE pulakaumaka.

Mua keia hebedoma (paha Poakahi a Poalua), ia mea pono e lńkou i ka nui a me ka loa pipiʻi Muscle pūʻulu. A i kekahi o ka mea nui? O ia ka leo akau, wawae. No laila, i loko o ka hoʻomaka o ka hebedoma oe i ka hana maikai mai keia Muscle pae e kiola i loko o ke koko e like me ka mea i hiki i ka lāʻau anabolic hormones, a he aha ka mea i ka holoʻokoʻa kino ulu ana.

Ma ka waena o ka hebedoma (Wednesday ole Poaha) e hele hoʻi a me ka haʻawina o ka deltoid nā pūʻulu. Ē aʻe kino a me kekahi i kekahi, no laila, i ole e overload i ka ho'ākāka 'ia i nāʻiʻo ligaments. No kekahi laʻana, ina oe wale na kino hana ma luna o kou kua, a laila, e e kuhikuhi i ka aʻe 'ia paha i ka deltoid Muscle.

Ua pono, ma ka pau ana o ka pule, e pono e hana umauma a me na mea kaua. Mau Muscle pūʻulu ka mea, i ka nui o ke kiʻi i ke kino. No laila, ka mea e pumping e ia i ka pau nui o ka ekolu-lā kēia mahae.

kino

Ma keia 'atikala mākou e nānā i ka loa ka hoʻokō kino no ka ectomorph. E kiʻi i ka hana maikai mai i ka Muscle pūʻulu, ia mea pono e hoʻohanaʻano nui walaʻauʻana kino. Ka mea, nā pū mau Muscle pūʻulu, hiki i ke kino, e līkaia hou lāʻau anabolic hormones, a nō ka "poe hana hale i" o ko mākou kino. I kekahi manawa, he mea "nāu kekahi" kumu me ke kōkua o ka hoʻokaʻawale kino e ae oe i ka maikaʻi a me ka oi piha hana mai kēlā me kēia Muscle pae. Aia ma lalo mākou nana i ana i ka polokalamu e nana oukou e like ectomorph workout.

Ka maikai walaʻauʻana kino no na wawae - ia squats a me ka make, e huki like. Squat me ka Ekahi e hoʻomōhala ana i na quadriceps a me nā liʻiliʻi nāʻiʻo. Make lima (iʻikeʻia me traction i pololei na mau wāwae) kōkua ma ka pumping kīkala. Kaawale mai kēia mau kino, e hiki ke hui aku i kekahi mau o ke puhi ia o hō'īpale'ūhā. No ka laʻana, e kaomi wawae i loko o ka ho okŘkohukohu, hyperextension, etc.

No ka like o ka mea hope, ua hemolele deadlift. Kēia delightful kumu hoounauna, i komo ai ka poe nui a me ka uuku Muscle pūʻulu. No hoi, aole i emi efficient kumu hoounauna no ke kua - ākea loaʻa, e huki like-UPS. Inā kou nāʻiʻo i ole i ae oe, e hopu mai, e hiki e puku i keia hookoikoi ma ka hoaka o ka mokuna hookomo iho la ia i ka pahu. Like no ka aaeuoa, ka maikai kino no ia - hou koʻokoʻo i ka chin, a ku ahakanaka.

Ke kumu o hoounauna no ka pahu nāʻiʻo - ka Aha paʻi. Eia hou kekahi, hoʻokō 'ana ke hooloihi i kona papahana o ka pilina dumbbells, a kūpenu iho ia i. Ka pono koho no ka pumping triceps - Palani ahakanaka. Me ka pili ana i ka biceps Muscle, no kā lākou ulu mea hemolele no ka mea, ua leha barbell biceps.

Mai poina i na workout e hoʻomaka me ka mehana-i kino. E hoomanao i ka maikaʻi mehana-i me ka nui loa ho'ēmi i kā i ka pilikia o ka hewa. Kiakahi Ke lawelawe ke hoʻohana kaumaha koke. I ole ia e aa aku i ā 'inoʻino kekahi tendons a me ligaments. Mua, e pono e hana i kekahi mau o ka mehana-i hoʻokokoke mai. E ka i aku nei au ia oukou e hele e hana i ka Aha paʻi. Kou maʻamau pae'ōnaehana kaupaona ma kahi o 40 kg. Mua lawe ma luna o laila, hana 1-2 e puhi ia he 20 kilograms a emi. Ka mea, e hoʻomehana i na nāʻiʻo, a hoomakaukau i ke kino no ka hou haawe ana.

Mua aʻo 'ole ma hope o ka mea, ua pono e hana i kekahi mau o hoʻokokoke mai i ka abdominal nāʻiʻo (ka ahakanaka).

Program no beginners

ectomorph workout polokalamu no ka novice e e okoa mai ka polokalamu o ka oi inā pilikia ka haumāna 'âlapa. Mua o nā mea a pau, ina e huli e hoʻomaka ana, hoʻopoina e pili ana i ka hoʻokaʻawale kino. Base - kou ola, mai Hagen. Lawe wale i ke kumu o kino (ka Aha kaomi, deadlift, squat, ia laua i mau laau ki, huki-UPS, etc.). No hoi, ina oe wale e hoʻomaka ana i ka hana, he mea pono ke hana ma kaʻano hana o ke kanawai. He aho e hoʻohuli i ka hihia i ka kaʻi, nana e ao aku oe pehea e pono hana a pau na kino.

ka ai

E hoomanao i ka mea e pono ai ke kino no ka ectomorph. Mai hormones - kēia mau mea kā mākou "hana hale i haalele", kaʻai - "pōhaku lepo". Mana i ka nuipa a no ka ectomorph ka mea nui. No laila, i mea e loaaʻi ka koke Muscle nuipa a, E e uku ai i kāuʻai kūikawā noonoo.

Ka mua ka mea, e hana - e 6-8 manawa no ka lā e puunaue i kāuʻai. Oe e ai iho kela mea 3-3.5 hora ma ka lā. About 50% o kouʻai e e carbohydrates, 25-30% - nā polokina, a 20-25% - bipi kūpaluʻia.

Eʻaiʻoukouʻai i i ka haʻahaʻa glycemic inideka. Mau nā nulu'Īkalia durum,ʻeleʻele raiki, uala, oatmeal etc. Ka luna huahana i kokoke loa mai soostoyat lohi (luna ') carbohydrate. Ka mea, kūhohonu loa i ke kino me ka ikaika lohi a me ka lawa pono i kou pololi no ka lōʻihi manawa.

E aho nō e hoʻopau holoholona nā polokina, e like me ka mea, nā hou ka mahuaola, a oi hōʻuluʻulu manaʻo. A nui ka helu o nā polokina i ka moa umauma, hua paha, ka papapa maka, haleʻuwī waiū me nā huahana. E e uku i ka bata pakahi noonoo. Kēia huahana, he okoa ia mea he kumu maikaʻi o ke kumuʻiʻo, suppresses catabolic reactions. Nolaila, me ka waiū ka loa nō hoʻi e hoʻokomo i loko o kou kela la i keiaʻai. He pono e hana ia ma mua e hele ana i ka moe, no ka mea, aole ia e kiʻi i ka opu, a ua pono ke kemu.

Maikaʻi kumu o polyunsaturated momoma nāʻakika - momoma iʻa (Salemona, herring, mackerel, etc.), ai hua pisetakia (walnuts, peanuts), nō ka aila. Kēia mau huahana nā ka hailonaʻana o nā mea momona, "maikaʻi", a i ka maikaʻi ia ma luna o ke kanaka kino.

calorieʻai

Kekahi kūlana o kona kulana nui hoʻokani ma ka nui o calories ka lukuʻia. Inā 'oe makemake e loaa kaumaha, ia mea pono i ka helu o calories ka luku aku i ke dala i lilo no ka lā.

I ka eʻoiaʻiʻo ia oe hoʻopau lawa calories, e hiki e ai-kapaia "ka ai diary". He pono, e kākau iho na mea a pau i ka mea iʻai i ka lā, a me ka helu i ka huina helu o nā calories.

E aʻo pehea na calories e e hoʻopauʻia no ka lā no ka lākou o ke kaupaonaʻana, e hiki ke hoʻohana i kekahi mea haʻilula: kou kaumaha (i loko o kilograms) _* 30 = m + 500 kcal.

No ka laʻana, ina kou kaumaha o 70 kg, a lailaʻoe eʻai i ka liʻiliʻi 2600 calories i ka lā. Naʻe, ka mea e lawe i ka mooolelo o ka ano kanaka o ka meaola. Kekahi ectomorphs pūnao mea nui ka ikaika, a me ia mea i ike ole e e lilo ana ka mahuaola pehea he nui loa. No ia mea, he mea hiki no ke kiʻekiʻe o hoʻonui i ka helu o calories ka lukuʻia, inā he pono.

haʻuki kino

Kekahi e mai i manawa i ka manawa eʻai ai no ka mea, o ka mea ikaika hana haʻalele 'ana. Akā, skipʻai ka wā tselenapravlennoom i hiki ole ke kaumaha.

He aha e hana ma keia hihia? Pono e kuai i ka haʻuki kino. Ua nā mea a pau e pono ai no ka nuipa a Recruitment. Sports kino (Creatine, nā polokina, etc.) i ke koena aku hoi haku mele 'ana a me ka pela' aʻole i koi nui manawa no ka makaukau. No ia mea, spetsializarovannye kumukanawai a - ka hoapili o ke'ō i ke kanaka.