I-Ectomorph, i-mesomorph, i-endomorph - ukuthi ungazi kanjani ukuthi ungubani?

Umthethosisekelo wesilisa ungaba nezinhlobo ezintathu - i-endomorph, i-mesomorph ne-ectomorph. Isithombe sizokusiza ukuthi unqume ukuthi ngubani. Ukuqhubeka kulokhu kusatshalaliswa, kubalulekile ukukhetha izinhlelo zokuqeqesha kanye nokudla uma kudingekile ukuthola inqwaba. Ngoba ulwazi olunjalo lubaluleke kakhulu kulabo abasebenza ekwakheni umzimba futhi bafuna ukuthola imiphumela engcono. Ake sicabangele ngayinye yalezi zinhlobo ngokuningiliziwe.

I-Ectomorph

Ama-Ectomorphs afaka amadoda amancane anezinsikazi ezincane nezinsikazi, umthamo omncane wemisipha nokuntuleka kwamafutha.

• Izici ezijwayelekile ze-ectomorph:
• amahlombe amancane, okhalweni nezinkalo;
• izibopho ebhinthini lika-15-17.5 cm;
• izingxenyana ezinde nezingaphansi;
• amaphesenti aphansi amathishu amafutha;
• imisipha emzimbeni yimbalwa;
• isisombululo esheshayo (umuntu uningi, kodwa isisindo asikhulumi).

Ngalesi simo somzimba, inkinga enkulu ebhekene ne-ectomorph yindlela yokuthola ubuhlungu besisindo. Ngenxa yokuthi i-metabolism iyashesha, wonke ama-khalori avela kokudla azoshiswa ngokushesha. Ukuze wakhe imisipha, ukudla okunomsoco we-ectomorph kufanele kube nge-caloric engaphezu kwama-mesomorphs wamadoda noma ama-endomorphs. Kutuswa ukuthatha izithako ezikhethekile ngamavithamini namafutha om-omega-3. Ngaphezu kwalokho, kuthathwa njengenzuzo ukusebenzisa i-cocktails-geynerov. Ukuze ugcine imisipha yakho ingaqedi, kubalulekile ukudla ngaphambi kokulala. Ubude besikhathi sokuqeqeshwa kwe-ectomorphs akumele kudlule ihora elingu-1, kubandakanya ukufudumala. Inzuzo enkulu ye-ectomorph yukuthi izinkinga ezinesisindo esiningi azikhathazi, futhi ukuma kuzoba lula uma kuqhathaniswa nezinye izinhlobo zokwakha. Isibonelo esicacile se-ectomorphs phakathi kwezinkanyezi zokwakha umzimba nguDexter Jackson noFrank Zane.

I-Mesomorph

Umama-mesomorph uyisimo sezemidlalo kusukela ekuzalweni. Lolu hlobo lungcono ekwakheni umzimba, ngoba ama-mesomorphs - abanikazi bamasipha amakhulu ngemvelo - kulula ukuthola imisipha yomzimba futhi kulula ukushisa ama-fat deposits.

Izici ezijwayelekile ze-mesomorph:

• Izibopho ebhodini kusuka ku-17.5 ukuya ku-20 cm;
• Amahlombe, isinqe kanye nezintambo kunesilinganiso sobubanzi;
• I-metabolism ivamile;
• amafutha atholakala noma yikuphi, kodwa kalula ahambe ngenxa yokudla okufanele;
• imisipha isabela kahle kumthwalo futhi yanda ngokushesha.

Isici sesici se-mesomorph yukuthi imisipha kuyo iqala ngokushesha ukukhula emva kokuqeqeshwa kwesisindo. Lokhu kusebenza ngokukhethekile kubaqalayo. Kodwa ngokudla okungalungile, ungathola ama-deposit engeziwe, okwamanje, ahambe ngemuva kwe-cardio. Izibonelo ezivelele zezimpumputhe kukhona u-Arnold Schwarzenegger, uPhil Heath, u-Alexei Shabunya.

I-Endomorph

I-endomorphs ine-rounded, "thickset" nomzimba ophansi, ukukhula okuphansi futhi oqinile ngemvelo engaphansi. Umthethosisekelo onjalo ubanika amathuba amaningi ekuzivocavoca umzimba ophansi.

Izici ezijwayelekile ze-endomorph:

• izibopho ebhincini ezingaphezu kuka-20 cm;
• Amahlombe, isinqe kanye nezinqulu ezinkulu;
• imilenze ivame ukuba mfushane kune-trunk;
• i-metabolism ihamba kancane;
• ngokuvamile kunesisindo esiningi, uma udla okungalungile.

Inzuzo yama-mesomorphs eqoqweni elisheshayo le-muscle mass. Kodwa futhi amafutha amancane akhula ngokushesha, ngakho-ke ngokuvamile abantu abanjalo babonakala banzi. Ukuze unciphise inani lamafutha, i-mesomorph kufanelekile ukulandela ukudla okunembile okufakwe amaprotheni, futhi usebenzise isicycle ne-cardio. Ngalesi sakhiwo, awekho izithako zezemidlalo ezidingekayo. Isibonelo se-bodyomilder-mesomorph nguJay Cutler.

I-Ectomorph, i-mesomorph, i-endomorph - indlela yokuchaza uhlobo lwakho?

Okokuqala, kubalulekile ukwazi ukuthi izinhlobo ezibizwa ngokuthi "ezihlanzekile" zakhiwa umzimba ziyisici esingavamile kakhulu, kaningi kunamafomu ahlukahlukene ahlukahlukene. Ukuze unqume ukuthi ungubani ngomthethosisekelo womzimba, hlola izikhali, hlola ububanzi bamahlombe, isisindo nesikhumba, ubude bezingalo nemilenze ehlobene nesiqu. Hlola ukuthi ngabe kulula yini ukuthola isisindo uma uneminyaka engu-17-20 ubudala. Uhlelo lokuqeqesha kufanele lukhethwe kuphela emva kokunquma uhlobo lomzimba wakho. Ukudla kwe-ectomorph, i-mesomorph ne-endomorph nayo ihluke kakhulu. Kumele kukhunjulwe ngaso sonke isikhathi ukuthi umphumela oyifunayo ungaphumelela ngaso sonke isikhathi uma ulwela lokhu futhi ukhuthazelele umgomo wakho!