He pākahi kākou pākahi - he axiom kēia. Eia nō naʻe, ʻelua mau kānaka ʻokoʻa e kūlike loa me kekahi i kekahi e pili ana i ke ʻano o ke kino a kūkulu. I kēlā mau hihia, ʻōlelo kekahi i kahi ʻano pilikino like. Ma ka ʻatikala e haʻi mākou iā ʻoe i nā ʻano o ke kino, pehea e wehewehe ai i kāu ponoʻī a pehea e "hoʻoponopono" ai me ke kōkua o nā haʻuki.
Hoʻohui ʻia e ke ʻano o ke kino
Nānā ʻole i ka wahine, i ke kula kauka Lūkini, he mea maʻamau ka noʻonoʻo ʻana i nā ʻano o ke kino i wehewehe ʻia i ka manawa hoʻokahi e ka mea kālaiʻike Chernorutsky. I ke kaiāulu haʻuki o kēia au, ʻoi aku ka makemake o ka hoʻonohonoho Sheldon. Hōʻike ʻia lāua ʻelua i ka papa ma lalo.
| Hoʻonohonoho kālaiʻike ʻO Chernorutsky | Hoʻohui Sheldon |
| hawaiian | ectomorph |
| hypershenic | endomorph |
| normosthenic | mesomorph |
Ma ka laulaha, ʻo ka ʻokoʻa wale nō ma ka inoa. Hoʻohui ʻia, hoʻohana mau ʻia ka hoʻākoakoa a Sheldon i ka pili i ke bodybuilding.
Inā huki ʻoe i nā mea like, loaʻa iā ʻoe kēia kiʻi:
- asthenic = ectomorph;
- normostenic = mesomorph;
- hypershenic = endomorph.
ʻO kēlā me kēia ʻano o ke ʻano o ke kino he mau ʻano ponoʻī kona, kahi e pili ai ke kūkulu ʻana i ke kaʻina hoʻomaʻamaʻa, ka lōʻihi o ke ala e loaʻa ai ka hopena i makemake ʻia, a, ʻoiaʻiʻo nō, ka papahana meaʻai.
Nā hiʻohiʻona o kahi ectomorph
ʻO nā Ectomorphs (he astenics kekahi) e kahi kino dolichomorphic. ʻO kēia mau poʻe maʻamau:
- nā lālā lōʻihi;
- umauma elongated;
- ʻo ka huina hypogastric i hoʻokumu ʻia e ka arch costal ma ka māhele plexus solar ʻoi aku ka koʻikoʻi;
- ma muli o ke ʻano elongated o nā lālā, nui loa ka lōʻihi o nā ʻōpū muscular, no ka mea ʻoi aku ka paʻakikī o ka hoʻonui ʻana o ka hope i ka hoʻohālikelike ʻia me nā ʻano ʻē aʻe;
- hoʻolaha like ʻia ke kino adipose a aia i loko o ke kino, akā i nā mea liʻiliʻi;
- palupalu ke ʻano iwi, lahilahi nā iwi;
- ua hoʻolālā ʻia ka ʻikepili hormonal i ala i mea e lanakila ai ka hana o ka ʻōnaehana ʻōnaehana aloha. Ma muli o kēia, hiki ke hoʻonui i ke kiʻekiʻe o ke kaomi koko.
Kekahi kikoʻī o ke kikowaena ʻōnaehana
ʻO ka hōmona sympathetic nui - adrenaline - kahi kūmole catabolic i ʻōlelo ʻia. ʻO kahi hiʻohiʻona o ka hana mau o nā mea aloha i ka manawa i kāpae ʻia o ka ʻōnaehana nūhou parasympathetic, nona ke kuleana no ka hoʻomaha, ka ʻai, a me ka hiamoe.
ʻO ka pae o ka uric acid i ke koko, ma ke ʻano he rula, ua hoʻonui ʻia, a he hopena hoʻonāukiuki hoʻi ia, akā ua kau ʻia ma ka ʻōnaehana waena. Ma muli o ka hui pū ʻana o ia mau ʻano, hiki i ka astenics ke hiamoe liʻiliʻi a hana nui, i ka noʻonoʻo nui. Me ka lawa o ka hoʻoikaika ʻana, ʻoiai e hana ana i kahi hana paʻakikī, ʻaʻole paha lākou e ʻai i kekahi mea a ʻike ʻole i kekahi pilikia kūpono ʻole mai kēia. Eia kekahi, ʻoi aku ka paʻakikī o ka astenics e hoʻokō i kahi pae o ka pau ʻana o ka ʻōnaehana nūhou. No laila ʻaʻole ia he mea kūpono ke wehewehe ʻia kahi astenic-ectomorph maʻamau, manaʻo mākou i kahi nerd kula maʻamau mai nā kiʻi ʻoniʻoni.
Nā ʻāpana o ka haʻuki hoʻokō o astenics
E pili ana i nā hana haʻuki, hiki iā ʻoe ke ʻōlelo e like me kou makemake ma o ka hoʻomau ʻana a me ka hoʻomaʻamaʻa ʻana e hoʻokō ʻoe i nā hopena a lanakila i nā maikaʻi ʻole o kēlā me kēia ʻano o ke kino. Akā no ke aha e lanakila ai i nā mea maikaʻi ʻole ke hiki ke hoʻohana i ka hapa nui o kou ikaika?
ʻO nā haʻuki loiloi loa no ka astenics nā mea e hiki ai i ka hopena wikiwiki a me ka lōʻihi o ka lālā ke hāʻawi i nā pono nui astenic, ʻo ia hoʻi:
- holo lōʻihi lōʻihi;
- nā haʻuki pāʻani e like me ka kinipōpō hīnaʻi;
- ʻano pūʻiwa o nā hakakā kū hoʻokahi.
E pili ana i nā haʻuki ikaika, hiki i nā astenics ke hōʻoia iā lākou iho i nā hoʻopaʻi wikiwiki, e like me ka hāpai ʻana i ka kaumaha. Hiki i kā lākou ʻōnaehana haʻalulu ke hoʻoulu i nā impulses ikaika e pono ai e hoʻoulu i nā ʻenekini paepae pae kiʻekiʻe, a ʻo ia ke kuleana no ka wikiwiki, ikaika loa.
ʻOiai, i kēia manawa aia kahi ana nui e pili ana i ka lakio o ka lōʻihi o nā lima a me nā wāwae o kekahi ʻālapa - "nā levers lōʻihi" me kahi kino pōkole e kōkua nui i ka hala ʻana i nā wahi makapō. I ka manawa like, kānalua loa ka kūleʻa o ka astenic i ka hāpai uila, no ka mea, no ka lōʻihi loa ia o ke ala no ke kaupaona e hele ai ma waena o nā mea make e ʻoi aku ka nui ke hoʻohālikelike ʻia me nā mea pāʻani me nā lālā pōkole.
Kūkulu kino a me nā mākala
No ke kaʻina hana o ka loaʻa ʻana o ka puʻupuʻu puʻupuʻu a me ka kūleʻa i ke bodybuilding, ʻaʻole ʻano mua ke ʻano o ke kino astenic iā lākou no nā kumu aʻe:
- ʻO ke kaulike o ka astenics maʻemaʻe he kikoʻī loa ia, ʻo ka laulā o ke pelvis e like me ka laulā o nā poʻohiwi, ʻo ia ke kumu i ʻoi aku ai ka liʻiliʻi o lākou ma mua o lākou.
- Hoʻohui ʻia ke kinona o nā mākala, ma muli o ka paʻakikī o ka hāʻawi ʻana iā lākou i ka piha. Ma ke ʻano laulā, ʻaʻohe hiki i ka ʻōpū lōʻihi muscular ke loaʻa ka nui. ʻOiai inā mākou e manaʻo he ʻano nani ko nā ʻaleʻa o nā mākala, e paʻakikī ia e loaʻa ka nui o kā lākou leo ma muli o ka nui o nā catabolics i ka hope o ka hormonal a me nā hana kūpono ʻole o ka gastrointestinal tract.
- ʻO kekahi mea hoihoi e pili ana i ka puʻukū o nā astenics - ua nui ka mana o nā olonā oxidative i ko lākou mau mākala, ʻaʻole hāʻawi maikaʻi iā lākou iho i ka hypertrophy, akā hiki ke hana i nā hana hōʻeuʻeu no ka manawa lōʻihi. ke ahonui, astenics-ectomorphs i ka maikaʻi loa.
Ke hōʻuluʻulu nei i ka moʻolelo e pili ana i ectomorphs, pono e ʻōlelo ʻia e pili ana i ke bodybuilding aia kekahi me lākou. Hōʻike ʻia i ka ʻoiaʻiʻo ʻaʻole maʻalahi ka astenics i ka loaʻa ʻana o ka momona momona, lahilahi ko lākou iwi, ʻaʻole nui nā hono, no laila e ʻike koke ʻia ka nui o nā mākala ma ke kino o ka ectomorph i nā poʻe ʻē aʻe.
Inā ectomorphic kou ʻano o ke kino, a hoʻomaka ʻoe e hoʻolilo i kou kino i puʻu nani o nā mākala, pono ʻoe e hoʻolohe i kahi papahana hoʻomaʻamaʻa ectomorph kūikawā i hoʻolālā ʻia no nā poʻe me ka pilikia o ke kino lahilahi. E ʻoluʻolu e lilo ka meaʻai no ka ectomorph i mea kūikawā - ʻo ia hoʻi, hoʻonui ʻia.
Nā hiʻohiʻona o endomorph
I ka poʻe e pili ana i nā endomorphs, a i ʻole nā hypershenics, ʻo nā laulā transverse o ke kino e lanakila ma luna o nā mea lonikū. ʻO ko lākou hiʻohiʻona hiʻohiʻona:
- poʻohiwi ākea;
- pahu pahu laulā;
- ʻāpana pōkole loa;
- pelvis ākea;
- mānoanoa nā iwi a me nā hono.
Hoʻolālā kūpono nā mākala, a me ka momona momona subcutaneous. ʻO ia ke kumu i nānā ʻole ai nā hypershenics i ka haʻuki - nānā nui lākou. Ma ka laulaha, hoʻopili ʻia nā endomorphs i genetically e hana i ka hana ikaika i ka hana; ua hoʻokala ʻia kā lākou musculoskeletal a me nā endocrine pūnaewele no kēia.
Manaʻo e hōʻiliʻili i ka momona momona
Loaʻa nā pae kiʻekiʻe o ka testosterone a me ka insulin i nā Endomorphs. ʻO kēia hui ʻana e ʻae ai i nā ʻelele o ke ʻano i wehewehe ʻia e loaʻa kaupaona. I ka manawa like, i ka hypersthenics, ʻike ʻia kahi prevalence pili o ka ʻōnaehana makaʻu parasympathetic, no laila makemake lākou e ʻai, lawa a hoʻonui ʻia paha ka makemake.
ʻO ka poʻe me ke ʻano o ke kino e ʻeha paha i ka momona a me nā pilikia pili - diabetes mellitus, atherosclerosis, hypertension.
Hāʻawi kēia hiʻohiʻona i nā endomorphs i ke kuleana e koʻikoʻi loa e pili ana i kā lākou papaʻai - pono e koho pono ʻia nā meaʻai no ka endomorph a kaulike ʻole ʻia i kumu e hoʻonui hou ai i ka momona ma ke kino.
No ka poʻe me kēia somatotype, pono e koho i kahi koho no ke ʻano o nā haʻuki ikaika maʻamau - bodybuilding, strongman, crossfit, rugby. ʻO kēlā me kēia mea e hāʻawi i kahi hana hypershenic maʻamau he kūpono - ka ikaika a ʻoi aku ka maikaʻi no kekahi manawa o ka manawa, lawa no ka hoʻonui ʻana o ka cholesterol a me ke kō glucose e ʻike ʻia no ka pono o ka ikehu.
ʻAʻole makemake ʻia nā meaʻai nui no nā endomorphs: ʻo ka nui o nā paia o ka ʻōpū e hoʻonui a ʻoi aku ke kani o ka parasympathetic, ʻo ka nui o ka pane o ka hoʻokuʻu o nā enkephalins a me ka insulin. No laila, ʻo ka papaʻai papaʻai maʻamau no nā bodybuilders, ʻo 6-8 mau pāʻina i nā ʻāpana liʻiliʻi me ka liʻiliʻi o ka nui o ka momona o ka momona, i kūpono no nā hypershenics - i mea e maikaʻi ai ke nānā aku, a i mea e maikaʻi ai ka manaʻo a pale i ka nui o nā maʻi i luna.
Kekahi kikoʻī o ke kikowaena ʻōnaehana
Ma muli o ka haʻahaʻa o nā hormoni o ka ʻōnaehana aloha, a ma muli hoʻi o ka hōʻike haʻahaʻa o ka hana androgenic o testosterone, ʻaʻole huhū a lohi hoʻi nā hypershenics. Hoʻokomo ʻia ka puʻupuʻu puʻupuʻu e nā olonā glycolytic muscle. Ma muli o kēia, hiki i nā hypershenics ke hana i nā neʻe ikaika, akā i kahi manawa palena palena. Ma ka waiho wale, me ke ahonui o ka hypershenics, ma ke ʻano, ʻaʻole maikaʻi loa.
Eia nō naʻe, me ka hoʻomaʻamaʻa kūpono ʻana i nā olonā nāhelehele glycolytic, hiki ke hoʻomohala i nā pono mitochondrial, kahi e kōkua ai e hoʻoponopono i kēia hemahema. ʻAʻole na lākou nā hana martial shock. E ʻoluʻolu ʻo Endomorphs i nā ʻano mokomoko like ʻole, ma kahi hoʻi o ka parterre viscous - jiu-jitsu, judo, hākōkō kahiko. Pōkole nā lālā o ka hypershenics, mānoanoa ka ʻōpū muscular, ʻaʻole lōʻihi nā levers - ʻoi aku ka maʻalahi o ka hōʻike ʻana i ka hypershentics i ka ikaika nui ma muli o ka hoʻoliʻiliʻi. No nā kumu like, e ʻoluʻolu nā endomorphs i ka lima lima a me ka hāpai lima.
Nā ʻāpana o ka haʻuki hoʻokō o endomorph
Hiki i kahi nui o nā kiko adipose ke alakaʻi i ka manaʻo e pono i nā hypershenics i nā kaumaha cardio hou aku. ʻAʻole loa kēia. Nui nā hono o nā endomorph, i hana ʻia e nā ami o nā iwi mānoanoa. ʻO kēlā mau hale, ʻoiai e hoʻomaha, koi i kahi koko nui, i loaʻa iā lākou mai nā mākala e pili ana. Hāpai ʻo Cardio i nā hono, ʻoiai ʻaʻole wale ka hoʻonui ʻana, akā ʻo ka hoʻoliʻiliʻi hoʻi i ka nui o nāʻiʻo o ka mākala.
No laila, ʻo ka mea ʻoi loa ka maikaʻi ke lilo i papahana hoʻomaʻamaʻa kūikawā no nā endomorphs, kahi e hoʻohui ai i ka hoʻomaʻamaʻa ikaika a me ka hoʻomaʻamaʻa bodybuilding volumous. I kēia hihia, pono e hoʻopiha i ka papaʻai, e hāʻawi ana i nā mākala e ulu nei me ka nui o ka ikehu. Akā ʻoi aku ka maikaʻi o ka hoʻohaʻahaʻa ʻana i ka nui o nā wahie - ma kēia ala mākou e hōʻemi ai i ka hoʻokuʻu ʻana o ka insulin, hoʻemi i ka nui o nā kino adipose a hāʻawi pono i ka testosterone e hoʻokō pono i kāna hana i ke kūkulu ʻana i nā mākala a me ka hoʻēmi ʻana i ka pākēneka o ka momona subcutaneile.
Mai poina i ka "hoʻomaloʻo" psychologically a me ke kino e paʻakikī loa ia no ka hypershenic, kahi e hopena maikaʻi ʻole i ke olakino o ka hope.
Nā hiʻohiʻona o ka mesomorph
ʻO nā Mesomorphs ka poʻe i loaʻa mua kahi "moemoeā". I ka lāʻau lapaʻau, ua kapa ʻia lākou he mau normostenics no ka mea ʻo ko lākou kino kahi hōʻailona o ka maʻamau i ʻae ʻia i ke kaiāulu o kēia ao. Hiki iā mākou ke ʻōlelo he poʻe hauʻoli kēia, ʻoiai ʻo ka meaʻai o ka mesomorph e pili ana i nā haʻuki ʻaʻole i kaupalena ʻia e like me ka poʻe ʻālapa me nā ʻano ʻē aʻe, ʻoi aku ka "pilikia" o ke kino. E ʻae paha kēia mau mea laki iā lākou e hoʻomāhuahua ʻia i kēlā me kēia manawa me kahi meaʻai maikaʻi ʻole a meaʻai ʻole paha.
Kūkulu kino a me nā mākala
ʻO Mesomorphs, a i ʻole normostenics, i kēia mau ʻano ma ke kūlohelohe:
- hoʻomohala nā mākala;
- he pākēneka haʻahaʻa haʻahaʻa o ka momona o ke kino;
- ka Muscle haku mele 'ana piha ka mahele like o glycolytic a me oxidative Muscle nāʻiʻo;
- ke hana nei nā ʻōnaehana nūhou aloha a me ka parasympathetic i ke kaulike;
- ʻumiʻumi ka pelvis a ākea ka laulā o nā poʻohiwi;
- kaulike ka lōʻihi o nā lālā a me ke kino.
Ma ka maʻalahi, ʻo kahi hiʻohiʻona o kēia ʻano kino ka nele o nā hiʻohiʻona i haʻi ʻia, no ka ʻano ʻē paha o ke kani. ʻO ka hana o ke kino o ka mesomorph kokoke loa i ka "awelika kanaka" i wehewehe ʻia i nā puke e pili ana i ka lāʻau. ʻO ka ʻaoʻao lalo i nā normostenics he 90 kekelē. ʻO ka papahana hoʻomaʻamaʻa no ka mesomorph no ka hapa nui e kia i ka awelika kanaka olakino.
Ka hoʻokō haʻuki
Ma ke ʻano laulā, ʻo kēia ʻano kino i kokoke loa i ka mea i kapa ʻia he "kanaka olakino" a no laila, me ke kēkelē nui o ka likelika, e hoʻokō ʻo ia i ka holomua ma kahi o nā haʻuki. Ma muli o nā mākala i hoʻomohala mua ʻia a me ka pākēneka haʻahaʻa o ka momona subcutaneile, hiki i nā mesomorph ke hoʻokō i ka kūleʻa nui loa i nā haʻuki e like me ke olakino, physicist kāne, bodybuilding, a me bikini. E waiho wale, ma kahi e lawa pono ai e hōʻike i kahi kino nani nani no nā hopena kiʻekiʻe.
Me he mea lā hiki i ka mea nona kahi ʻano kino normosthenic ke noʻonoʻo iā ia iho he kanaka hauʻoli - maikaʻi ʻo ia, hana nā ʻōnaehana āpau i kahi kaulike, kūpono kekahi haʻuki - ʻaʻole anei he moeʻuhane? Akā ʻaʻole maʻalahi ia. E nānā hou i nā pōmaikaʻi o ectomorphs a me endomorphs. No laila, mahalo i kā lākou mea maikaʻi, ʻoi aku ka maikaʻi o nā ʻelele o kēia ʻano kino ma mua o nā normosthenics. A pili wale kēia ʻaʻole wale a nui ʻole i nā haʻuki - pili ia i ke kumu ola.
Nā ʻano ʻano hui
ʻO nā mea āpau i hōʻike ʻia aʻe nei e pili ana i nā hiʻohiʻona o nā ʻano kino "maʻemaʻe". I ke ola, kākaʻikahi loa ka ʻike ʻana i nā poʻe no kekahi ʻano o ke kiʻi. Hoʻohui ʻia nā koho waena. I loko o ke kiʻina o hoʻokahi kanaka, ma ka liʻiliʻi hiki ke hoʻohui ʻia nā ʻano ʻekolu o ke kino: ke ʻano iwi o ka astenic, ka nui o nā mākala o ka normosthenic a me ka ʻaʻa ʻana i ka waiho ʻana o ka momona mai ka hypershenic.
Mai poina i ke ʻano o ke kino kahi hiʻohiʻona i hoʻoholo paʻa ʻia, ʻo ia hoʻi, ka mea i hāʻawi ʻia e ke kūlohelohe.
Akā nui ka mea i kou mau lima. ʻO kahi laʻana, hiki iā ʻoe ke hoʻomaikaʻi i kāu kiʻi ma ka ʻai ʻana i nā meaʻai kūpono a me ka hoʻoikaika kino ʻana a me ka hoʻoikaika kino. A i ʻole hiki iā ʻoe ke hoʻomāinoino iā ia e ka ʻai ʻana i nā meaʻai maikaʻi ʻole, inu me Coke ma lalo o nā hōʻike kīwī a me nā keaka mele.
Inā ʻaʻole maʻalahi ʻoe i ka loaʻa ʻana o ka momona a loaʻa ka nui o nā mākala maikaʻi, mai kuhi ʻoe ʻaʻole kahi ala noho a me kaʻai maikaʻi ʻole e alakaʻi iā ʻoe i ka momona o ke kino a i ʻole ka maʻi kō. Me ʻoe, e hiki wale nō iā 10-15 mau makahiki ma hope ma mua o ka endomorph, like nā mea ʻē aʻe āpau.
Pehea e hoʻoholo ai i kou ʻano kino?
Ma muli o ka mea i luna, hiki iā ʻoe ke hoʻohana i nā nomograms mai ka Pūnaewele - noʻonoʻo lākou i ka mānoanoa o nā iwi o ka lima, kuʻekuʻe lima, ka lākiō o ka lōʻihi o ke kino i nā lālā, a aʻoaʻo pū kekahi e hoʻolohe i ka huina hypogastric. ʻO kekahi o ia mau pākaukau me ka mea i kapa ʻia ʻo "Soloviev index" i hāʻawi ʻia ma lalo.
Ke hoʻoholo nei i kāu ʻano o ke kino, e hoʻomanaʻo i nā mea ʻelua:
- hiki iā ʻoe ke hoʻohui i nā hiʻohiʻona kumu o nā ʻano o ke kino;
- inā maikaʻi ʻoe ke nānā aku, e hoʻomanaʻo - 80% o kou helehelena i ka nohona a me ka meaʻai, a ʻaʻole ma ka somatotype.
E olakino!
