Hana pinepine ʻia ka palena o ka mea haʻuki i ka manawa a ʻaʻole hiki ke kipa i ka hale hoʻoikaika kino ma mua o ʻelua mau manawa o ka pule. Hoʻoholo ka hapa nui o ka poʻe i ka hoʻoholo ʻana he maikaʻi ʻole kēia ʻano hoʻomaʻamaʻa launa ʻole a e lilo ana ka koʻikoʻi i ke kaʻina hoʻomaʻamaʻa. Pehea e hoʻomaʻamaʻa ai i kēlā ʻano kūlana - ʻaʻole e haʻalele i ka hana ʻana i kou kino? ʻAʻole holo pono ka hoʻomaʻamaʻa Intuitive i kēia hihia.
Eia nō naʻe, hiki iā ʻoe ke ulu a hoʻomaʻamaʻa i ʻelua mau manawa i ka pule, no kēia mea he ʻekolu mau mea āu e pono ai: ke kūlike, ka maʻamau a me ke kūlike ʻole. ʻO ke ala wale nō e hana ai i kēia me ka hoʻomaʻamaʻa me ka hoʻokaʻawale kaumaha ʻelua mau lā. Ke nānā nei i kēia ʻōnaehana hoʻomaʻamaʻa, e holomua mau ʻoe me nā kipa ʻelua i ka hale hoʻoikaika kino i kēlā me kēia pule.
E heluhelu i kēia ʻatikala a hiki i ka hopena a e aʻo ʻoe pehea e kūkulu pono ai i kēia papahana hoʻomaʻamaʻa a me nā hopena i ka ulu ʻana o kou kino ponoʻī āu e hoʻokō ai me kāna kōkua.
He aha ka hoʻokaʻawale ʻana i nā lā ʻelua?
Ke kumu o ka hoʻomaʻamaʻa hoʻomaʻamaʻa hoʻomaʻamaʻa hoʻomaʻamaʻa mākou i nā pūʻulu ʻokoʻa i nā lā ʻokoʻa, ʻaʻole ke kino holoʻokoʻa i kēlā me kēia hana. No laila, ʻelua wale nō lā o mākou e hana ai i nā mākala a pau. Kūpono loa ia e wālahi maʻamau i ko mākou kino i luna a i lalo.
Kumumanaʻo hoʻomaʻamaʻa
I hoʻokahi lā, hana mākou i nā mākala āpau o ka luna - umauma, kua, lima, poʻohiwi a me abs, hana i nā hoʻomaʻamaʻa 2-3 no nā hui puʻupuʻu nui a hoʻokahi no nā liʻiliʻi. E lawa kēia nui o ka hana e mālama iā lākou i ke ʻano maikaʻi a hāʻawi i nā mea e pono ai no ka ulu ʻana. Ma hope o ʻelua a ʻekolu paha mau lā o ka hoʻomaha loa ma hope o ka hoʻoikaika kino o luna, hana mākou i kahi haʻuki piha piha i nā wāwae, e hoʻāʻo nei e hoʻouka pono i nā quadriceps, nā hamstrings, nā glute a me nā io keiki bipi i kēlā me kēia manawa.
Hāʻawi kēia iā ʻoe ma mua o ka lawa o ka manawa e hoʻihoʻi piha ma waena o nā hana. Ma hope o nā mea āpau, ʻo ka nui o ka mākala, ʻo ka nui o ka manawa e pono ai e ola. No laila, pono e hana i nā hana i kaumaha, e hāʻawi ana i nā mea maikaʻi āpau i kēlā me kēia hoʻokokoke ʻana o kēlā me kēia hana. Kēia ala oe e mau nui a ikaika i ka hoʻohana ʻana i ka hoʻokaʻawale 2 lā. Inā hoʻomaʻamaʻa mālama ʻole ʻoe, ʻaʻole ʻoe e hoʻokō i nā hopena he nui - ʻaʻole lawa nā hoʻomaʻamaʻa ʻelua i hoʻokahi pule ma muli o ka liʻiliʻi o ka hana.
ʻOiaʻiʻo, ʻaʻole e ulu kekahi me ka lawa ʻole o ka meaʻai. Pono ʻoe i ke koena o nā calorie i ka nui o 10-20% o ka waiwai o kēlā me kēia lā no ka mea haʻuki kikoʻī.
ʻO kahi koho ʻē aʻe no ka hoʻokaʻawale ʻana i nā lā ʻelua:
Nā ʻōlelo aʻoaʻo no ka hoʻohana ʻana i ka papahana
Kūpono ka papahana no kēlā mau mea haʻuki i:
- ʻAʻohe manawa a manawa kūpono paha e hele pinepine ai i ka hale hoʻoikaika kino.
- Akā i ka manawa like, lawa nā kumuwaiwai (ʻai, hiamoe) no ka hoʻōla.
Ma o ka hoʻomaʻamaʻa ʻana e like me ke kumu o ka hoʻokaʻawale ʻana i nā lā ʻelua, hana mākou i mau pūʻulu mākala nui i hoʻokahi manawa i hoʻokahi kau. No laila, he mea kūpono ka hoʻohana ʻana i nā hana kaumaha kaumaha wale nō, a ma hope pono ʻoe e ola no kahi manawa lōʻihi (hebedoma ko mākou no kēia), a me kahi liʻiliʻi o ke kaʻawale. I kekahi manawa hiki ke naʻauao e hoʻohui i kahi ukana cardio ma ka hopena o kāu hoʻolālā. Pehea e hoʻohui pono ai i kēia mau mea āpau no ka poʻe me nā ʻano kino like ʻole, heluhelu i nā ʻāpana aʻe.
ʻO Ectomorph ʻElua Lā Hana
ʻO ka mea nui loa no ka ectomorphs ʻaʻole e hāʻule i kahi kūlana catabolism. Pono pōkole a ikaika hoʻi kā lākou hana.
ʻO 1 ka lōʻihi o ka lōʻihi o ke aʻo ʻana. ʻOi loa - hoʻokahi a me ka hapalua. Eia kekahi, mai poina e hoʻohui i ka meaʻai kūpono pololei no ka ectomorph, kahi e hoʻomaikaʻi nui ai i ka hopena hoʻomaʻamaʻa.
| ʻO ke kino kino luna | ||
| Nā hoʻoikaika kino | ʻO ka helu o nā hoʻokokoke a me nā rep | He kiʻi |
| Huki huki akea | 4x10-15 |  |
| Lālani barbel Bent-over | 4x8-12 |  © Makatserchyk - stock.adobe.com |
| Paʻi paʻi Bench | 4x12,10,8,6 |  |
| Kaomi press dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ke kū nei ʻo Bench press | 3x10-12 |  |
| Ke wili nei i ka simulator | 3x12-15 |  |
| Piʻi ka wāwae kau | 3x10-12 |  |
| ʻO ke kino hoʻoikaika kino | ||
| Hoʻolahalaha wāwae | 3x15-20 (hoʻomehana) |  © Makatserchyk - stock.adobe.com |
| ʻO Barbell Shoulder Squats | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Kaomi wāwae wāwae | 3x10-12 |  |
| ʻIʻini Romanian | 4x10 |  |
| ʻO Dumbbell Lunges | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kū aʻe ke kū bipi keiki | 4x15 |  |
Me he mea lā ʻaʻole lawa ka hoʻoikaika kino - ʻaʻole lawa, ʻo kahi laʻana, nā neʻe ʻokoʻa no nā biceps, triceps, waena a me nā delta hope. Eia nō naʻe, me ka hoʻohui ʻana i kēia mau hana, e hoʻonui loa mākou i ka papahana. Pono ʻoe e lilo ma kahi o 2 mau hola ma ke aʻo ʻana, a e emi ana ka hopena. No nā ectomorphs me ka hoʻokaʻawale ʻana, e lawa ka hoʻoikaika kino no ke kua, ka umauma a me nā poʻohiwi, kahi e pili ai nā pūʻulu puʻupuʻu liʻiliʻi i luna.
I loko o kāu hoʻolālā, pono e hoʻopau i ka cocktail o BCAAs a me nā carbohydrates maʻalahi, e kākoʻo ia i kāu hana i ka pae kūpono a pale i ka hana ʻana o ka cortisol hormone stress. Ma hope o ka hoʻomaʻamaʻa ʻana, hiki iā ʻoe ke inu i kekahi o ka cocktail like a i ʻole kahi ʻāpana o ka mea loaʻa.
Hoʻonohonoho ikaika ʻole ʻia ʻo Cardio ectomorphs, ke ʻole koi ʻia no nā kumu olakino.
E hoʻokaʻawale i ka nui no mesomorph
No nā mesomorphs, aneane like ka hana hoʻomaʻamaʻa. Loaʻa maʻalahi lākou i ka nui o nā mākala, ʻoiai he mau laha ʻole nā mesomorph "pure". Hiki iā lākou ke hana i kahi aʻo aʻoi aku ka nui ma mua o ka ectomorphs, a ʻaʻole paha kiʻekiʻe ke koena o ka calorie, 10-15% e lawa.
| ʻO ke kino kino luna | ||
| Nā hoʻoikaika kino | ʻO ka helu o nā hoʻokokoke a me nā rep | He kiʻi |
| Lālani barbel Bent-over | 4x10 | © Makatserchyk - stock.adobe.com |
| ʻĀmiʻi Huli Huli Huli Pali | 4x10-15 |  |
| Paʻi paʻi Bench | 4x12,10,8,6 | |
| Kaomi ma Smith ma kahi pākaha incline | 3x10-12 |  © Nā kiʻi Odua - stock.adobe.com |
| Paipalapala Noho ʻo Dumbbell | 4x12 |  © Makatserchyk - stock.adobe.com |
| Huki paʻa barbel ākea | 4x12 |  © Makatserchyk - stock.adobe.com |
| Ke wili nei ma ka pā | 4x12-15 |  |
| Crunches huli i ka pā | 4x10-15 |  |
| ʻO ke kino hoʻoikaika kino | ||
| Hoʻolahalaha wāwae | 3x15-20 (hoʻomehana) | © Makatserchyk - stock.adobe.com |
| ʻO Barbell Shoulder Squats | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Kaomi wāwae wāwae | 4x12 | |
| ʻIʻini Romanian | 4x10-12 | |
| ʻEllleʻa Barbell | 4x10 |  © Makatserchyk - stock.adobe.com |
| ʻO ka kū ʻana o ka bipi keiki | 5x15 |  © Makatserchyk - stock.adobe.com |
Hoʻololi maikaʻi ʻia nā genetics o nā mesomorphs i ka hypertrophy musele, no laila ʻo ka hapa nui o lākou e hoʻonui mau i ka nui a me nā mea hōʻailona ikaika mai nā hana ʻelua i hoʻokahi pule. E nānā pono i ka meaʻai o ka mesomorph, no ka mea, me ka hoʻomaʻamaʻa kūpono, akā ʻo ka papaʻai i koho hewa ʻia, ʻo ka mea me ke ʻano o ke kino e holo i ka makaʻu, me ka nui o nā mākala, e loaʻa maʻalahi i ka momona.
Hiki iā ʻoe ke hoʻohui i ka workout cardio ke kaukaʻi ʻia i ka kaupaona. Ma ka laulā, ʻaʻole koi ʻia lākou.
Polokalamu hoʻomaʻamaʻa Endomorph
ʻOiai nā ʻōlapa me ke kino endomorphic i loaʻa ʻole ka manawa kūpono e hele pinepine ai i ka hale hoʻoikaika kino me ka manawa kūpono e hoʻomaikaʻi i ko lākou kino me nā kau ʻelua wale nō i kēlā me kēia pule. No kēia mea, ua hoʻokaʻawale ʻia kahi lā kaumaha ʻelua mau lā no ka endomorph kūlohelohe, i hāʻawi ʻia ma lalo, maikaʻi loa:
| ʻO ke kino kino luna | ||
| Nā hoʻoikaika kino | ʻO ka helu o nā hoʻokokoke a me nā rep | He kiʻi |
| Huki huki akea | 4x10-15 | |
| Lālani barbel Bent-over | 4x8-12 | © Makatserchyk - stock.adobe.com |
| Piʻo Biceps kū | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Paʻi paʻi Bench | 4x12,10,8,6 | |
| Kaomi press dumbbell | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Ke kū nei ʻo Bench press | 4x10-12 | |
| Hale pai paina Farani | 3x12-15 |  |
| Crunches ma ka papahele me ke kaupaona keu | 3x10-12 |  © fizkes - stock.adobe.com |
| Piʻi ka wāwae kau | 3x10-12 | |
| ʻO ke kino hoʻoikaika kino | ||
| Hoʻolahalaha wāwae | 3x15-20 (hoʻomehana) | © Makatserchyk - stock.adobe.com |
| ʻO Barbell Shoulder Squats | 4x12-15 | © Vitaly Sova - stock.adobe.com |
| Kuʻikuʻi kuʻi hack squats | 4x12-15 |  © mountaira - stock.adobe.com |
| ʻIʻini Romanian | 4x10-12 | |
| Smith lunges | 3x10 |  © Alen Ajan - stock.adobe.com |
| Ke waiho nei i nā wili wāwae i ka simulator | 3x15-20 |  © Makatserchyk - stock.adobe.com |
| ʻO ka kū ʻana o ka bipi keiki | 5x15 | © Makatserchyk - stock.adobe.com |
Ua hoʻohui ʻia kekahi mau hana hoʻokaʻawale ma aneʻi. ʻAʻohe pono e hana i loko o lākou i ka holo pono ʻole, ʻo ka hana nui ka "hoʻopau" ʻana i kekahi ʻiʻo, i loaʻa mua i kahi ukana i ka hana maʻamau ma mua. I nā neʻe kaumaha, hoʻomaha a hiki i ka hoʻihoʻi ʻana, i kahi kaʻawale - hoʻomaha no kahi mau minuke, no laila hoʻihoʻi hou ka hanu. Hiki ke hoʻomaʻamaʻa holoʻokoʻa i ʻelua mau hola.
I nā lā e haʻalele ai i ka hoʻomaʻamaʻa ikaika, makemake ʻia e hana i nā minuke 30-40 o ka cardio māmā e mālama i ka nui o ka metabolic rate a puhi i nā calorie keu. Inā ʻaʻohe ou manawa, hana i ka cardio ma hope o ka ikaika, ʻaʻohe glycogen i nā mākala, no laila e puhi wale ʻia ka momona.
Pono e akahele nui nā Endomorphs e pili ana i ke koena calorie inā ʻaʻole lākou e makemake e loaʻa ka nui. E hoʻāʻo e ʻole e hoʻohana nui i nā huaʻaleʻale maʻalahi, ʻai i ka nui o nā protein, a noho ma waena o 10% o kāu loaʻa o ka calorie i kēlā me kēia lā.
