Ma waena o nā ʻano o ke kino, aia kekahi mau mea ʻoi aku ka liʻiliʻi loa e hoʻonui i ka hoʻoikaika kino. Eia nō naʻe, aia hoʻokahi ana: aia wale nō i ka hoʻomaka. I ka wā e hiki mai ana, hiki i kahi meaola i hoʻonohonoho pono ʻia ke hōʻike i nā hopena maikaʻi, e kāpae ana i nā mea hoʻokūkū e pili ana i ka somatotype. Ke kamaʻilio nei mākou e pili ana i kahi ʻano endomorph-type physique. I kēia ʻatikala, e nānā mākou i nā endomorphs a pehea e lilo ai nā mea maikaʻi ʻole o ka metabolism lohi i boon no ka mea haʻuki.
ʻIke laulā
No laila, he endomorph kahi kanaka me kahi ʻōpala lohi loa a me nā iwi lahilahi. Aia kekahi kuhi hewa he loaʻa i nā kānaka momona āpau kahi metabolism lohi paʻa.
Eia naʻe, ʻaʻole kēia he ʻoiaʻiʻo. ʻO ka manawa pinepine, ʻaʻohe pili o kahi kino momona o ke kino i ke kino, akā, i ka ʻaoʻao ʻē, kūʻēʻē iā ia. Hoʻohui pinepine ʻia ka overweight me nā maʻi metabolic i hopena ʻia i nā hana pinepine i nā kumu o ka ʻai olakino.
ʻAʻole ʻoi aku ka nui o ka momona o nā Endomorphs. Ma muli o ka haʻahaʻa o ka nui o ka metabolic rate, ʻaʻole iki lākou i ka pōloli nui a hiki ke hoʻonani iā lākou iho i nā ʻāpana mai ka papa nui.
Ua ala mai ka poʻe o kēia ʻano ma muli o nā hanana evolutionary: pono wī nā endomorphs. A ʻo kahi hopena, ua loaʻa iā lākou ke ahonui phenomenal a me nā hiʻohiʻona adaptive koʻikoʻi. Eia nō naʻe, no kēia mau kumu, ʻoi aku ka lohi o ka loaʻa ʻana o kā lākou puʻupuʻu ma mua o nā hale kūʻai glycogen, a puhi mua ʻia. ʻO kēia nā ʻano maʻamau o kahi meaola kahi e lanakila ai nā kaʻina optimization.
Nā pōmaikaʻi Somatotype
Endomorph - ʻo wai ia i nā haʻuki? Ma ke ʻano he rula, he mau powerlifters kēia me nā pūhaka nui a me nā ʻōuli ikaika ikaika. Ma ka laulaha, loaʻa i nā endomorphs he mau keu pono ma mua o nā ʻano o ke kino. ʻO kekahi hiʻohiʻona o ke ʻano ponoʻī, ke hoʻohana pono ʻia, pili kūpono no ka mālama ʻana i kiʻi no nā wahine.
- Ka hiki ke mālama i ke kinona. ʻO ka metabolism lohi ʻaʻole ia he pōʻino wale nō, akā he pōmaikaʻi hoʻi. ʻOiaʻiʻo, mahalo iā ia hiki iā ʻoe ke hoʻolōʻihi i ka catabolism a hana i kahi hope anabolic maikaʻi.
- ʻOi aku ka liʻiliʻi o ka ikehu. E hoʻomaka, pono wale nā endomorphs i kahi manawa liʻiliʻi. Ulu ka hana a lākou ma hope o ka hoʻoili māmā.
- Nā kumukūʻai kālā haʻahaʻa. ʻAno like nā Endomorphs me nā kaʻa Kepani - hoʻopau lākou i ka liʻiliʻi o ka wahie a hoʻokele loa. ʻAʻole pono lākou i kahi ʻike calorie nui o 5-6 tausani kilocalories. Ua lawa ia e hoʻohui i 100 kcal i ka papa kuhikuhi maʻamau e hoʻomaka i ka metabolism.
- ʻO ka hiki ke ʻae maʻalahi i kekahi papaʻai me ka hoʻolōʻihi ʻole ʻana i ka metabolism. Ma muli o ka hoʻomākaukau ʻana o ke kino no ka pōloli, e hoʻomaka maʻalahi ia e poho i nā mālama momona a ʻoiai nā papaʻai ʻoi loa. ʻAʻole hiki ke lohi hou i ka metabolism i hiki ʻole, no ka wikiwiki o ka palena o ka palena haʻahaʻa basal.
- Ka waihona o ka hoʻonui o nā hana metabolic. Inā pono, hoʻomaloʻo a lilo i ka hapa nui o ke kaupaona, pilikia paha ka ecto a me ka meso. ʻAʻole loa e loaʻa iā lākou nā Endomorphs. Ma hope o nā mea āpau, loaʻa iā lākou ka overclocking hiki. Hōʻalo nā Endomorphs i kā lākou metabolism a hiki i nā manawa he 5, kahi e alakaʻi ai i ka hoʻopau loa ʻana i ka momona o ka momona.
- Nā hale kūʻai nui o ka kolesterol. ʻAe kēia i synthesize testosterone hou aʻe. Ua ʻike anei ʻoe i ka momona o ka hapa nui o ka poʻe ʻumiʻumi. Hoʻohana pū lākou i nā hormones ʻoi aku ka nui no ka hoʻomaʻamaʻa. ʻOi aku ka testosterone - ʻoi aku ka mākala - ʻoi aku ka ikaika.
Nā mea maikaʻi ʻole o ke kino
ʻO nā Endomorphs, a me nā ʻano ʻē aʻe, loaʻa ko lākou mau mea maikaʻi ʻole, a no ka hapanui i lilo i mea e hina ai ke loaʻa nā hopena koʻikoʻi i nā haʻuki.
- ʻO ka nui o ka momona o ke kino. ʻAe, ʻae ... No ke pehea mākou e kau ai i ke keʻa i kahi metabolism lohi he mea maikaʻi, ʻaʻole ʻike ka hapa nui o ka poʻe pehea e hoʻohana ai. No laila, ʻoi aku ka nui o ka hapa nui o nā endomorphs.
- ʻO ka hoʻihoʻi lōʻihi ma waena o nā hana. Hoʻohiohi kahi metabolism lohi i nā kaʻina hana hou ma waena o nā hana. Ma ke ʻano he rula, ʻo ia hoʻi ʻaʻole hiki iā ʻoe ke hoʻoikaika kino ma mua o 3 mau manawa i ka pule, ma ka liʻiliʻi me ka hoʻohana ʻole ʻana i kahi stimulate hou mai ka ʻōnaehana hormonal ma o ka lawe ʻana iā AAS.
- Ke kūʻana o kahi hoʻonui i hoʻonui ʻia ma ka mākala puʻuwai. ʻO nā kaumaha nui a me nā kiʻekiʻe o ka kolesterol kiʻekiʻe nā pilikia no ka hapa nui o nā endomorphs. Hana ka puʻuwai i nā alapine kiʻekiʻe i nā manawa āpau, i kekahi manawa ma ke kaʻe o ka momona momona. No laila, ʻeha pinepine nā endomorphs i ka ʻeha o ka puʻuwai. Maʻalahi loa iā lākou e kiʻi i kahi "puʻuwai haʻuki", no laila, pono nā endomorph e hoʻokokoke i nā ukana cardio me ke akahele loa a me ka nānā mau ʻana i kā lākou lāʻau ikiʻai.
Mea nui: ʻoiai nā ʻano kūwaho a me nā wehewehe o nā ʻano ʻekolu kanaka, pono e hoʻomaopopo kekahi ma ke ʻano ʻaʻohe endomorphs maʻemaʻe, ʻaʻohe mesomorphs, a me ectomorphs. He maikaʻi ʻole kēia ma ka ʻōlelo evolution. Hiki paha iā ʻoe ke ʻano nui mai kēlā me kēia somatotype, ke kuhi hewa ʻana iā ʻoe iho me kekahi o lākou. Akā ʻo ka kuhi hewa nui ka hapa nui o ka poʻe kaupaona e hoʻopiʻi i kā lākou somatotype no nā mea āpau, kahi hewa nui. ʻO ka hapanui pinepine, ʻo ka momona ka hopena o ka hōʻeha i ka hoʻolālā ʻana i ka hoʻolālā a me kahi nohona maikaʻi ʻole, ʻaʻole ma nā hopena āpau o ka loaʻa ʻana o ke kaupaona.
Nā ʻano maʻamau o ka somatotype
Ma mua o ka wehewehe ʻana i kahi endomorph, pono ʻoe e nānā i ka ʻike ʻia ʻana o kahi somatotype, mākaukau ʻole no nā hoʻokō haʻuki. ʻO ke kino o ka endomorph, e like me ka mesomorph a me ka ectomorph, ʻo ia ka hopena o ka lohi lōʻihi.
ʻAneʻane nā endomorph o kēia ao, i kekahi kekelē a i ʻole, he poʻe mamo a nā kānaka mai nā ʻāina ʻākau. I ke kūkulu ʻākau, alakaʻi ka poʻe i kahi nohona nomadic ka hapanui, a ʻo kā lākou meaʻai nui ka iʻa, a i ʻole nā mea kanu lāʻau. A ʻo kahi hopena, kūpaʻa ka ʻai a pinepine ʻole hoʻi. I mea e hoʻomaʻa ai i ka pololi mau, ua hoʻolōʻihi ke kino i kāna metabolism a lawe i nā kaʻina optimization i kahi pae hou. No laila, e māʻona i ka endomorph koi i ka nui o ka ikehu ma mua o nā ʻano ʻē aʻe. ʻOi aku ka lohi o ka makahiki o ka Endomorphs a hana ʻole i kā lākou ala o ke ola.
Kaha | Waiwai | Wehewehe |
| Ka helu hoʻonui waiwai | Kiʻekiʻena | Hoʻokumu ka basal metabolism i ka endomorphs i ka palena ʻana i ka lohi. A ʻo kahi hopena, waiho lākou i nā koina i nui aʻe i nā halihali ikehu, ʻo ia hoʻi i nā waihona momona. Hoʻoponopono maʻalahi ʻia kēia ma hope o kekahi mau makahiki o ka hoʻoikaika kino, ke hoʻomohala kekahi kanaka i kahi hale waiho glycogen nui, kahi e hāʻawi ʻia ai nā mālama nui o nā calorie keu. |
| Loaʻa kaupaona upena | Haahaa | ʻO ka Endomorphs wale nō nā ʻano i kona ʻano maʻemaʻe e pili ʻole i ka hoʻonui ʻana i ka hoʻoikaika kino. ʻO kā lākou hana nui kahi puʻuwai mana i hiki ke hoʻokaʻawale i ke koko no kahi manawa lōʻihi. ʻO nā endomorphs āpau i ʻike ʻia he mau kukini marathon maikaʻi, ʻoiai hiki i ko lākou kino ke hoʻohana i ka momona ma kahi o glycogen. |
| Ka mānoanoa o ka lima | Lahilahi | ʻO ka nele o ka hoʻoikaika kino mau ʻana i ka lakio mānoanoa / iwi mānoanoa no ka kino. ʻOiai ʻo kēia ka somatotype kanaka i hōʻoia loa ʻia, hoʻemi ʻia nā iwi, e like me nā mea kūʻai nui o ka calcium. |
| Ka helu mika | Lohi loa | Hoʻololi nui ʻia nā Endomorphs i ke ola lōʻihi i nā kūlana o ka pōloli. Ma muli o kēia, ʻoi aku ka haʻahaʻa o kā lākou metabolic rate ma mua o ka somatotypes ʻē aʻe. |
| Ehia mau manawa āu e pōloli ai | ʻEldlelo paʻa | ʻO ke kumu o ka like - lohi i ka metabolism. |
| Loaʻa kaupaona i ka lawe ʻana o ka calorie | Kiʻekiʻena | Hoʻokumu ka basal metabolism i ka endomorphs i ka palena ʻana i ka lohi. A ʻo kahi hopena, waiho lākou i nā koina i nui aʻe i nā halihali ikehu - ʻo ia hoʻi i nā waihona momona. Hoʻoponopono maʻalahi ʻia kēia ma hope o kekahi mau makahiki o ka hoʻoikaika kino, ke loaʻa i ke kanaka kahi waihona nui glycogen nui, kahi e hāʻawi ʻia ai nā mālama nui o nā calorie keu. |
| Nā hōʻailona ikaika maʻamau | Haahaa | I nā endomorphs, ʻoi aku ka maikaʻi o nā kaʻina catabolic ma mua o nā anabolic - no ka hopena, ʻaʻohe mea e pono ai nā mākala nui no ke ola. |
| Pākuene momona momona | > 25% L | Hoʻokomo ʻo Endomorphs i kahi koena o nā calorie i nā halihali ikehu - ʻo ia hoʻi i nā waihona momona. |
Nānā Endomorph
Pono e mālama ʻia nā Endomorphs me ka scrupiousness loa i ka meaʻai. Mai ka hoʻololi iki i ka ʻike kalori a i ʻole ka hui ʻana o nā huahana, nalowale koke lākou i kā lākou hana a me ke ʻano. Ma ka ʻaoʻao ʻē aʻe, me ka papaʻai pono, hiki i kēia ke maʻalahi ke lilo i plus, ʻoiai ka lohi o ka metabolism e ʻae iā ʻoe e noho i ke ʻano no ka lōʻihi me ka hoʻāʻo iki.
Nā hoʻolālā Endomorph
ʻAʻole like me ectomorphs a me mesomorphs, ʻaʻole koi ʻia nā endomorphs e hāhai i kā lākou hoʻolālā hoʻomaʻamaʻa. Kūlike ke kaulike o nā olonā i kā lākou, e ʻae ana i ka mea haʻuki e hana i ka wikiwiki a me ka ikaika a me ka hoʻomanawanui. ʻO kēia ka maʻalahi o ka hoʻololi ʻana i kēlā me kēia ʻano o ka hoʻonohonoho hoʻomaʻamaʻa.
No ka hopena maikaʻi, ʻoi aku ka maikaʻi e hana i ka periodization:
- haʻahaʻa leo nui i loko o ka pōʻaiapuni ʻano;
- pumped high volume as a split.
No laila e hoʻomohala like ka endomorph a hoʻokō i nā hopena hoʻomaʻamaʻa maikaʻi aʻe. Eia nō naʻe, ʻokoʻa i nā ʻano ʻē aʻe, ʻaʻole pono lākou e hana i kahi hoʻomaʻamaʻa kūikawā.
Akā ʻo kā lākou mea nui nui loa, ka mea e ʻae ai i ka hoʻomaʻamaʻa i ka palena o ka ikaika, ʻo ia ka predominance o ka momona momona ma luna o ke ahi glycogen. Hāʻawi maʻalahi ka endomorph i nā momona nui i ka wā o ka cardio workouts, ʻoiai ke kino, ma muli o ke ʻano o ka evolution, wāwahi maʻalahi i ka momona momona e like me ke kumu o ka evolution.
Ka hopena
E like me ka hihia o nā somatotypes ʻē aʻe, ʻaʻole he endomorph ka ʻōlelo i nā huaʻōlelo āpau. Ma ka ʻaoʻao ʻē, maʻalahi nā mea maikaʻi ʻole āpau e hoʻokau a lilo i mea maikaʻi. ʻO kahi helu metabolic haʻahaʻa, ʻoiai e lohi i nā hana hoʻihoʻi ma hope o ka hoʻoikaika kino, kōkua ia e kaohi maikaʻi i kāu papaʻai ponoʻī. Ma kahi kikoʻī, inā ua hōʻea kahi endomorph i kahi ʻano maloʻo me kahi pae liʻiliʻi o ka momona, a laila ʻoiai e mālama nei i kahi papaʻai hoʻoluʻolu piha, hiki iā ia ke mālama i kona kinona kiʻekiʻe me ka hōʻeha ʻole i ke olakino ma mua o ka ectomorph, a ʻoi aku ka mesomorph.
ʻAʻole nalowale nā mākala i kūkulu ʻia e ka endomorph a, inā pono, e hoʻopiha maʻalahi i ka wā o ka hoʻomaʻamaʻa hou.
A ʻo kahi hopena, ʻo endomorph kahi haʻuki kūpono no nā haʻuki paʻakikī. A e hoʻomanaʻo i ka poʻe kaulana o ke bodybuilders, powerlifters a me nā crossfitters i lilo no ka mea ʻaʻole no kā lākou somatotype, akā me ia.
ʻO Richard Fronning kahi hiʻohiʻona nui loa o ka lanakila ma luna o ka somatyp. ʻO Endomorph e ke kūlohelohe, hiki iā ia ke hoʻonui i kāna metabolism i nā palena kupaianaha a hoʻolilo i ka kaohi kaupaona i mea maikaʻi. Mahalo i kēia, hana ʻo ia i ke kaupaona like i kēlā me kēia kau, e hōʻike mau ana i nā hopena e ulu nei.
