Pehea e loaa ke kaupaonaʻana ectomorph? Aʻo a me ka kino polokalamu no ka lākou o ka Muscle nuipa a

All kanaka - kanaka. One loa ola a me ka oluolu, e loaa Muscle nuipa a, no ka 'ē aʻe ka mea, lilo he maoli pilikia. A oi pinepine ma mua ole "e holo ana" e ho'ōla mai kēlā iā ia ectomorphs. Eia naʻe,ʻaʻole nā mea a pau i ino. Poe akamai i aku nei au ia e pono iaʻu ka ectomorphs Muscle nuipa a. Akā, no kēia mea, e pono e hoopili aku i ka pono kino a me ka aʻo polokalamu. No laila, e ka ike pehea e loaa kaumaha ectomorph. He aha koi E e hahai?

Hiʻona o ka 'ole o ke kino ectomorph

He aha ke ano o ke kanaka no a hiki i keia waeʻano? Ectomorph - he lahilahi kanaka me ka ololi iwi me ka ka palena haʻahaʻa nui o ka momona. Other kiʻiona hiʻona o kēia 'ano nā: ololi wawae, lima, poʻohiwi a me nā lala loa. Ectomorphy nāʻiʻo, he lōʻihi lahilahi olona,

Ke kino o na kanaka he nui loa e hoʻokēʻai ai pūnao. He He hookeai pūnao ua ālai 'i ke kahua o subcutaneous momona. Inā ua he kanaka, aole ia e loaa i ka maʻamau hoounauna, ka oi helu o calories ke kemu mea dissipated me ka wela. A me keia mea i ke ki wahi no ka ho onui ana ke kaumaha.

He ka "lahilahi kanaka" i ka welelau o ka loaa wīwī nuipa a. A pau keia kaikea a uaʻaʻole i hanaʻia. Ia mea ke kumu o ka ectomorph ka loa paʻakikī i ka waiwai keu i nā kilo. Ma hope o nā mea a pau,ʻo ia kokoke aole e hoʻonui kino momona. Naʻe, i ka mea ia manawa ia mea loa paʻakikī i ka 'Imi mau a me ka Muscle nuipa a.

ʻepekema, ua aʻo i ka hiʻona o ia kanaka. Ua 'ae' ke kumu o ka ectomorph mea hiki ole ke loaa Muscle nuipa ia e maopopo. Ua huli mai i ke kino "hudyshek" regular ikaika a hiki i loa ino aʻo keʻano o ka hanaʻana nā polokina (nā polokina). ʻo ia, ua hou 'o ke kumu o ka Muscle'aʻaʻa ka ulu ana.

hiʻona aʻo

Pehea e loaa ke kaupaonaʻana ectomorph? Ma mua kilohi, keia e like me ka mea i hiki ole i hana. Akā, a pau mea,ʻaʻole pēlā. Ectomorph e pono iaʻu ka Muscle nuipa a. Akā, no kēia mea, e pono e hoopili aku pololei i ka papahana 'ia ua hōʻike hewa i kanaka me ka wīwīʻano kapukapu.

No laila, ina oe e hoihoi i loko pehea e loaa ke kaupaonaʻana ectomorph, laila huli mai kēia mau koi o ka hoʻomalu.

1. Ka lōʻihi like 'ole o ke aʻo. Ahaolelo e mau kahi o 1-1.5 hola. Muscle'aʻaʻa ectomorph mai i ka oko ao ke ahonui. Lōʻihi-ʻia aʻo, e hōʻoia 'kaumaha me keia poho.
2. Ka helu o nā haʻawina a no pule. Ua hilinaʻi nui loa ma keʻano o kāu hana. Kanaka i loko o kā lākou mau kela la i keia ola ana mai i ka mahina physical exertion, ka mea, ua aeiiaiaoaony ia 4-5 manawa kipa i ka lumi o ka hebedoma. Inā he mea lawa paakiki hana 3 papa.
3. Kekahi Muscle pūʻulu hiki ke hana mai 1 manawa i pule aku nei. Oe E ike ana oe e pono ai i ka hailonaʻana o ka manawa, e hoihoi mai i ka ectomorph nā'aʻaʻa.
4. Ua ua pono ole oi aku 3-4 hoʻokokoke mai. Lean kanaka e hoÿomaÿamaÿa he nui helu o, kahiʻalo me ka'opi o ka Muscle olona.
5. Ua ia kekahi 8-10 repetitions no ka nui i ka poe liilii, Muscle pūʻulu - 6-8. 'O kēia kekahi nui rula e pono e malama ectomorph. Nā 'ia nō nā nāʻiʻo o ka trapezoid , a me ka uha mua malalo, i pono hou repetitions.
6. pono e 1-2.5 minuke koena ma waena e puhi ia, i kekahi manawa ka mea, hiki e aku. Ia mea nui,ʻaʻole e wikiwiki. Ke kino Pono e loaʻa manawa e hoola i waena o e puhi ia.

Penei, ka polokalamu aʻo no ka ectomorph Muscle Recruitment E e nānā 'ana i pōkole, malopovtornyh kino. A ma waena o nā hoʻokokoke mai koi 'ia ke koena maikai.

Ke aʻo polokalamu

Haʻi'ōlelo ka mākaʻana o ka ikehu - keia mea i ka papa kuhikuhiEʻoi i loko o ka ectomorph aʻo. A workout ma lalo, pili haawe E hope i hou aku 45-60 minuke.

Ka polokalamu aʻo no ka lākou o ka Muscle nuipa a ua i mai o 3 kipa 'no keia hebedoma. Kēlā me kēia lā i kona iho eiiieaen, i hoakaka walaʻauʻana kino:

• ka Aha paʻi;
• squats;
• deadlift.

He mau kino hoʻomaka i ka lahilahi kanaka hypertrophy, i ua pu e hoonuiia? Iecaianoaaiiuo o hormones i loko o ke kino, nui no ka ho onui ana wīwī Muscle.

Laʻana aʻo polokalamu

Ka mua lā. E hana mai biceps a me ka umauma i halawai:

• ka Aha kaomi - 4 e puhi ia o 8 repetitions;
• lua kaomi waina i ka huina (papalalo, luna) - 4 i 10;
• i ke ala hou ana o ka biceps - 4 i ka 12.

I ka lua o ka lā. Mau ukali i kou mau wāwae i kēia hoʻokō ':

• squats - 5 i 8;
• e pii ai i ke komo - 3 i 20;
• Lomania traction - 4 i ka 12.

Ke kolu o ka lā. Study triceps a me ka hope i ka hoʻohana 'ana i:

• deadlifting - 4 i 12;
• benching ololi loaʻa - 4 i 12;
• akea loaʻa, e huki like-UPS - 4 e puhi ia, a hana hou i ka hooko ana i ka mea i kā mākou.

I ka hā o ka lā. A malamalama workout ma nā wāwae a me nā poʻohiwi hua mai la ka mea o na kino:

• Army benching - 4 i 12;
• wawae benching - 4 i 15;
• ka hou koʻokoʻo i ka chin - 3 i 12.

E like me 'oe ke ike, ia mea he mea polokalamu o Muscle Recruitment no na kanaka. Na ka papa kuhikuhiE mea - hoomanao i kela lā e hoʻohui i walaʻauʻana kino. He nui ke hui pu iho la me ka me 3 kīpaku pono ae hiki aku ia o ka pono hana.

My kūmau ma

Lean kanaka i hoopaaia, e hoonui Muscle nuipa a, e pono e lawe mālama i kupono koena. Ka mea, i ka hiamoe i ka po. Ka mea, i ka manao e hoomaha no ma ka liʻiliʻi loa 8-10 hola.

Nāʻiʻo hoʻomaka i ka 'Imi ulu ole i hoʻokō', a ma ke ola. Ia mea ke kumu ka mea, i ka i kā mākou lōʻihi like 'ole o ka noho ana. Eia hou kekahi, hoomanao e lńkou Muscle pūʻulu,ʻaʻole he manawa e loaa mai ka mua haawe ana, he mea hiki ole.

ka ai kumu o ke

O ka holo ana, loli pono e hoopa aku a me kouʻai.

Meaʻai no ka ectomorph ke kaupaona 'ia paha ua muli ma luna o ka rula, penei:

1. Kāuʻai e e kiʻekiʻe-calorie. Nutritionists aku nei au i ka lā e hoʻopau e oi aku mamua o 2,500 calories.
2. E hōʻoia i kaʻai i kekahi fractional. Oe e ai i ka ai, mai 6 a hiki i 12 manawa i ka lā.
3. Ectomorph loa maikaʻi kēia eiiieaena carbohydrates a me nā holoholona nā polokina. I ka mea pono e kūkulu i kāuʻai. Nutritionists Paipai 'ia e hoopau ana i kēia mau carbohydrates: nulu'Īkalia, kiliala. Ka maikai holoholona kumuʻiʻo ua noʻonoʻoʻiʻo puaʻa, hua, moa, e eiooaa? Ka waiū, ka waiu, yogurt.
4. Koke ma hope o ka noho ana ua? Aeiiaiaoaony e kākoʻo i kou kino me ka hui malu pu ana o ka hoʻokēʻai nā polokina, a hemahema hoi carbohydrates. Ectomorph, hooweliweli hoounauna, ike hoopiha i ikehu ma ka hoʻohana 'ana i whey kumuʻiʻo a me ka maiʻa.
5. A pihaʻai hiki e? Oaony ma hope o 1-1,5 hola ma hope o hoʻokō '. Ma keia hihia, keʻai ua hoʻonui me ka nui loa. Paipai holoholona kumuʻiʻo, luna 'carbohydrates,ʻai.

la'ana 'ike no

Ectomorph i ke kino hiki ke hoohalikeia ia i ke kanaka nunui ipu keleawe, a ma ka mana o ka helu ana o calories puhi olalo. I mea no ke aha la ka mea e mau kiola "wahie" - eiiieaena carbohydrates, a, o ka papa, squirrels.

ʻai i e like penei:

First aina kakahiaka (i ka manawa e hina i 6.30):

• oat flakes - 100 g.;
• hou waiu - 250 ml;
• Olive aila - 1 tsp;..
• kekahi waina maloʻo - 60g

Awakea (ka mea, ua hoʻopaʻa 'ia ma 9:30 am)

• moa umauma - 150 g.;
• buckwheat - 100 g.;
• olivaʻaila - 1 tbsp. noho ho'āo ai.

Awakea (meaola pono panai ai ma mua o ke aʻo, ma kahi o 13-14 hola):

• Nulu'Īkalia - 100 g.;
• i kekahi'āpana o ka puaa, veal a moa umauma - 150 g.

Meaʻai māmā (ka mea ia lŘlŘ no 1-1.5 hola ma mua o ka hoʻomaka 'ana o ka papa):

• Berena - he mau o ka apana;
• Honey - 2 tbsp. noho ho'āo ai.;
• e eiooaa? waiū - 150 g.

Lua o ka meaʻai māmā (ka mea, ua oaony ma hope o ka workout):

• moa umauma - 100 g.;
• Kekahi cereal (e like, raiki) - 70

O ka aina awakea (ma mua e hele ana i ka moe ua? Aeiiaiaoaony eʻai i kaʻai ma 21.00):

• Waiu - 500 g.;
• muesli - 100 g.

Inā 'oe e maoli hopohopo ana pehea e loaa ke kaupaonaʻana ectomorph, e hoomanao i ka papa kuhikuhiE rula i loko o kaʻai. Owai ka mea makemake, e kūkulu Muscle e ole e hele pololi iho la ia. I ole hanana E ole lakou e koiia mai ai i ka hoʻokolokoloʻiaʻana i kou kino. Inā ua kāpae'ōlelo keia hoike, i ke kino koi i ka ikehu no kā lākou 'eleu, hoʻomaka e kuni i ka mea Muscle'aʻaʻa, loaa me ka pilikia nui ma.

No laila, eʻoiaʻiʻo, e malama i ka noho hookolokolo o ke kokoleka, apricots, na ohia paha hua pisetakia, i manawa e hiki ke panai ai i kou pololi.

Hiʻona o ke aʻo nā pōkiʻi

He nui na keiki i puberty i manao e pili ana i haʻuki. Ka mea, hooikaika i ka hana i kou huahelu i kokua ia, e EII ni i nāʻiʻo. Eia naʻe, e makaala i e ole lawe kūpono e haawe i ka makemake hopena. Ma ke kue, ka mea hiki seriously pilikia, ina pilikia a me ka spine, a me kekahi manawa hihio.

No ia mea, ia mea nui, e kukakuka me ka hoʻomalu, pehea e loaa kaumaha ectomorph adolescent.

Ma mau, e mea hiki ke hoopili aku i kēia mau lula:

1. Me ka 14 makahiki e hiki ke hoʻomaka i ka hana i nā kino:, e huki like-ae la, pono ?? ke kaomi, pahu-UPS. Ka mea, e hāʻawi vyrisovyvanie nāʻiʻo.
2. Elue mea pololei, ke akahele 'O ke kaulikeʻai. Oi nui i loko o kaʻai o nā polokina o nā nō hoʻi a me ka holoholona kumu.

ka hopena

Ma ka malama ana a me nā koi i ho'ākāka 'ia ma luna, he wiwi kanaka hiki ke hoonui loa aku au i ko lakou Muscle nuipa a. Ka "e ulu ana" mea,ʻaʻole wale nō ke kaumaha ectomorph. Me ka Muscle nuipa maoli i ka manao pono i loko ona iho, o ka naʻau i lokoʻilikai. A me ka hopena, me ka nui loa hoʻoikaika 'ana i na mea i hana, i ke kula, a hiki i loko o kā lākou mau kino ola.