ʻAʻole i loaʻa i nā poʻe haʻuki haʻuki nā hopena ma ka helu like. Hoʻopili ʻia nā mea hōʻailona e nā kumu he nui: ka meaʻai kūpono a me ka maʻamau, kēlā me kēia ʻano o ke ola ʻana, ka regimen, ka hiamoe a me ka hoʻomaʻamaʻa. Akā he aha inā, me ke kaulike kūlike ʻole, ka holomua i ka loaʻa ʻana o ka puʻupuʻu puʻupuʻu, ikaika a hana ʻole paha?
ʻO nā mea pāʻani me kēlā pilikia e kapa ʻia ʻo ectomorphs a i ʻole ka poʻe me kahi ʻano kino astenic. Ma ka maʻalahi, ʻaʻole lākou i hoʻolālā ʻia no ka haʻuki ikaika - pēlā ke ʻano o ke ʻano. No laila, hōʻike ʻia ka hopena o ke aʻo ʻana iā lākou i nāwaliwali a lohi hoʻi. Akā mai hopohopo - kahi papahana hoʻomaʻamaʻa kūikawā no ka ectomorph, i hui pū ʻia me ka meaʻai kūpono, e kōkua iā ʻoe e hoʻokō i ka hopena i makemake ʻia.
He aha ka ectomorph?
ʻO Ectomorph kahi kanaka genetically prone i kahi wīwī kino.
ʻOkoʻa ia mai nā ʻano kino ʻē aʻe (mesomorphs a me nā endomorphs) e kahi metabolism i hoʻoheheʻe ʻia, ma muli o ka loaʻa ʻole o kahi papa momona momona subcutane. ʻOi aku ka kiʻekiʻe o nā Ectomorph, me nā wāwae lōʻihi a me nā lima. ʻAʻole maʻalahi nā mākala o ectomorphs i ka hypertrophy, akā hoʻopili maikaʻi lākou i ka hana ahonui aerobic kiʻekiʻe loa.
Nā hiʻohiʻona Physique
Hana kona kino e like me ke kapuahi - "wela" i nā calorie a pau i pau. Mahalo i kēia, hiki iā ia ke hoʻonui maʻalahi i kahi abs 365 mau lā i ka makahiki me ka ʻole o nā kapu papaʻai kūikawā. Loaʻa nā maikaʻi ʻole a me nā maikaʻi o kēia.
Con o ke ʻano ectomorphic kino
E loaʻa ai ka nui o nā mākala, pono ka ectomorph i kahi nui o nā calorie. Inā makemake ka endomorph i ke koena o 10% o ka nui o ka calorie o ka maʻamau o kēlā me kēia lā (ka helu o nā calorie a kahi kanaka e lilo ai i kēlā me kēia lā), a laila no kahi ectomorph aia ma 20%. A ʻaʻole mākou e kamaʻilio e pili ana i ka "hakahaka" o nā calorie mai nā meaʻai wikiwiki, nā meaʻono a me nā soda. No ka loaʻa ʻana o ka nui o nā mākala kiʻekiʻe, pono ʻoe e ʻai e like me ia - ʻo nā mea ʻai ʻole i ka papaʻai ʻaʻole pono ma mua o 10-20%. Pono ke kumu i nā protein o nā holoholona, nā haʻihaʻi paʻakikī a me nā momona momona ʻole.
Nā pono Ectomorph
Kupanaha, ectomorphs hana i poʻokela loa ke ola kino Ke Ana Hoʻohālike a me bodybuilder. No ka hāpai uila a me ke kapa komo, ʻaʻole kūpono iki kēia ʻano o ke kino, ʻoiai ma ka hana e hiki i kekahi mea ke hana.
Ma muli o ke kiʻekiʻena metabolic rate, ʻoi aku ka maʻalahi o ka ectomorphs e hoʻopau i ka momona subcutaneile. Hiki iā lākou ke mālama i kahi ʻano maloʻo a me ke ʻano hoʻomaha a puni ka makahiki me ka hana ʻole. Hoʻohui, loaʻa i ka ectomorphs kahi iwi iwi liʻiliʻi. I ka hui pū ʻana me nā mākala hypertrophied, hāʻawi kēia i nā kūlike maikaʻi loa: nā poʻohiwi poepoe ākea a me nā quads voluminous me kahi pūhaka liʻiliʻi, nā biceps āpau e kūʻē i ka hope o nā kūpeʻe lima.
Aia kekahi mau pākuʻi ʻē aʻe. ʻO ke kaumaha o ke kino haʻahaʻa a haʻahaʻa o ka pākēneka haʻahaʻa o ka momona subcutaneous mai hoʻonui i ka ʻōnaehana cardiovascular. ʻO ka Ectomorphs ka mea liʻiliʻi o nā maʻi āpau e like me ka hypertension arterial a me ka arrhythmia.
Nā hiʻohiʻona o ka hoʻomaʻamaʻa a me ka papaʻai
Pono kahi kiʻi kūikawā i kahi ala kūikawā ʻelua i ke kaʻina hoʻomaʻamaʻa a me ka hoʻohui ʻana o ka papaʻai. ʻAʻole pono kahi papahana hoʻolālā ectomorph i hoʻolālā maikaʻi ʻia e kiʻi i ka hopena i makemake ʻia. ʻO ka meaʻai kūpono kūpono no kēia ʻano o ke kino ka mea nui loa.
ʻO ka papaʻai
ʻO ka hoʻopuka o ka meaʻai no ectomorphs he mea nui - me ka ʻole o ka papaʻai maʻamau a me ka meaʻai olakino, ʻaʻole kōkua kahi hoʻomaʻamaʻa.
Pono e kaulike nā pāʻina, pono nā ʻai ma 4-5. Maʻalahi loa nā mea āpau ma aneʻi - ʻaʻole nui ka ʻokoʻa i ka nui o nā manawa o ka lā āu e ʻai ai, akā paʻakikī ka ʻai ʻana i ka nui o ka meaʻai i 2-3 mau manawa. Hiki iā ia ke hoʻolōʻihi i ka ʻōpū.
Kuhihewa e pili ana i ka meaʻai
Aia kekahi manaʻo e hiki i ka ectomorphs ke ʻai i kekahi mea a lākou e makemake ai. E like, ʻo ka mea nui ka ʻai ʻana i ka nui o nā calorie, a laila e ulu ana.
He kuhi hewa nui kēia no nā kumu he nui:
- ʻO ka mea mua, ʻaʻole hiki iā ʻoe ke kiʻi i kāu calorie o kēlā me kēia lā mai nā mea momona a me nā meaʻai wikiwiki a loaʻa ʻole nā pilikia olakino.
- ʻO ka lua, ʻo ia ʻano papaʻai e lohi i kāu metabolism i ka manawa, a e nui ana ka momona. I kēia hihia, ʻaʻohe nīnau no nā mākala: ʻaʻole ulu nā mākala mai ka momona a me ke kō, pono lākou i ka protein, kahi e kokoke ʻole ana i ia huahana.
- ʻO ke kolu, i ka hala ʻana o ka manawa, e hoʻomaka ka gastrointestinal tract e hōʻole i nā meaʻai maikaʻi ʻole. Makemake ʻoe e ʻai i ka meaʻai olakino maʻamau. Akā no ka mea maʻa mau ʻoe i ka hoʻopiha ʻana i nā mea āpau i loko ou iho, ʻaʻole pono ka meaʻai kūpono i mea e makemake nui ai, a ʻai ʻoe i ka nui o 2 manawa i ka lā. ʻO kēia ka mea e ʻoi aku ka lahilahi ma mua o ka hoʻomaʻamaʻa ʻana.
Inā i hoʻokahi lā ua hōʻiliʻili ʻoe i kāu maʻamau mai ia ʻano meaʻai - maikaʻi. Akā ʻaʻole hiki iā ʻoe ke ʻai e like me kēlā i nā manawa āpau.
© bit24 - stock.adobe.com
Ka hāʻawi ʻana o BJU i ka papaʻai
ʻAʻole ia he manaʻo ma nā mea āpau e pili pono nā ectomorphs i ka papaʻai ikaika loa, a ʻo 100% nā meaʻai olakino. Ma ka ʻaoʻao ʻē, ʻaʻole e hōʻeha kekahi hapa liʻiliʻi o nā huaʻaleʻale maʻalahi i ka papaʻai iā lākou. ʻO kahi laʻana, ma hope pono o ka hoʻomaʻamaʻa.
Pono e nui nā kālika i ka papaʻai, ma ka liʻiliʻi 5 g no 1 kg o ke kaumaha o ke kino... Inā ʻaʻole ulu ka nui, e hoʻonui iki i ka 0.5 g o ka carbohydrate ma 1 kg o ke kaumaha o ke kino a nānā i nā loli. Me ka protein, ʻoi aku ka maʻalahi o nā mea āpau: ʻai mau i 2 g o ka protein i 1 kg o ke kaumaha o ke kino. Ua lawa kēia no ka hoʻōla a me ka ulu ʻana o ka nui o nā mākala. ʻAi e pili ana i 1 g momona ma kēlā me kēia kg o ke kaumaha o ke kino - e hoʻonui kēia i ka nui o ka lawe ʻana o ka kalori a e hoʻopau i ka "wahie" no ka hana maʻamau o ka ʻōnaehana hormonal.
Nā huahana i hōʻike ʻia
O nā huahana i makemake nui ʻia no ka ʻai ʻana:
- nā polokina: ka moa, ka pelehū, nā hua, ka iʻa keʻokeʻo a me ka ʻulaʻula, pipi, puaʻa, tī a me nā huahana waiū ʻē aʻe, protein protein
- nā momona: aila iʻa, ʻaila flaxseed, avocados, nut;
- nā huaʻalea: ka oatmeal, ka palaoa palaoa durum, ka laiki, ka palaoa, ka palaoa, nā mea kanu, nā huaʻai.
ʻO ka ʻaina kakahiaka a me nā papa hana hoʻomaʻamaʻa mua (1.5-2 mau hola ma mua o ka hoʻolālā) he mea nui loa. Pono lākou e waiwai i nā huaʻalea e hoʻoikaika i ke kino no ka hana hua. Ma hope o ka hoʻomaʻamaʻa ʻana, pono ia e lawe i kahi mea loaʻa a i ʻole protein protein me kahi liʻiliʻi (e pili ana i 50 g) o nā haʻuki kūpona. Paipai pū ʻia ka protein i waena o nā meaʻai e mālama ai i ka synthes protein i loko o ke kino.
Ma mua o ka hiamoe ʻana, koi ʻia e inu i ka casein (kahi protein o ka lōʻihi o ka lawe ʻana) a ʻai paha i ka 250-300 g o ka tī liʻiliʻi i mea e pale aku ai iā ʻoe iho i ka catabolism i ka hiamoe o ka pō holoʻokoʻa. E hoʻomanaʻo e hoʻopau i ka lawa o ka fiber no ka omo maʻamau o ka meaʻai, a laila e kāpae iā ʻoe i nā pilikia me ka gastrointestinal tract.
Nā hana
Hāʻawi ʻia kahi kikowaena ma ka papahana hoʻomaʻamaʻa no ka loaʻa ʻana o ka nui no ka ectomorph i nā hana maʻamau. E mālama i ka neʻe ʻana o ka neʻe ʻana i kahi liʻiliʻi, no ka mea ʻaʻole ia e like ka hopena a hoʻopili i hoʻokahi pūʻulu muscle. E hoʻokau loa ʻia ʻo Cardio, ke ʻole ʻoe e hōʻike i ke olakino.
ʻEkolu mau hoʻolālā i ka hebedoma e ʻoi aku ka nui, a ʻoi aku ka maikaʻi o ka hoʻomaka ʻana me ʻelua ma ka laulā - i ka hoʻomaʻamaʻa mua, e hoʻouka i ka luna holoʻokoʻa, a i ka lua, e hoʻouka i ka lalo. Pono ka ikaika o ka hana, akā pōkole - ʻaʻole i ʻoi aku ma mua o 1 hola, maximum - 1.5.
E hoʻāʻo e hoʻonui mau i kāu mau hōʻailona ikaika. ʻO ka ikaika o ʻoe, ʻo ka nui o ka ulu o kou mauʻiʻo. No laila, ʻaʻole hiki ke nānā ʻole ʻia nā hana e like me ka press bench, deadlift, a me nā squat barbell. Ke holomua nei ʻoe i kēia mau hoʻomaʻamaʻa, ke holo ka manawa e ikaika a nui aʻe ʻoe. Akā i kekahi hihia ʻaʻole e hoʻonui i ka hana i ke kaupaona o ka ʻenehana.
A ke loaʻa iā ʻoe ke kahua kūpono o ka nui a me ka ikaika a me ka nānā ʻana e like me ka mesomorph, hiki iā ʻoe ke hoʻohui lohi i ka ukana cardio a me nā hana kaʻawale no ka hoʻopaʻa wahi o nā pūʻali nāʻiʻo.
Nā papahana hoʻomaʻamaʻa no nā kāne
Me ka ʻole o ka hoʻomaʻamaʻa ikaika, ʻaʻole loa ka ulu ʻana o nā mākala, ʻaʻohe pono o ke kino no kēia. No ke aha e hoʻolilo ai i nā kumuwaiwai i ka hoʻihoʻi hou ʻana i nā microtraumas i nā mākala, inā hiki iā ʻoe ke hoʻokomo iā lākou i nā aʻa adipose a waiho iā lākou i kahi mālama?
ʻO ka hana ma ka hale hoʻoikaika kino
ʻO ka papahana hoʻomaʻamaʻa no ʻelua mau lā o ka pule no ka ectomorph penei:
| Pōʻakahi (luna kiʻekiʻe) | ||
| Kaomi ʻo Bench e moe ana ma ka pae moe | 4x12,10,8,6 |  |
| Kaomi press dumbbell | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Huki huki akea | 4x10-15 |  |
| Lālani barbel Bent-over | 4x10 |  © Makatserchyk - stock.adobe.com |
| Hale paʻi pūʻali | 4x10-12 |  |
| Ke wili nei ma ka pā | 3x12-15 |  |
| Pōʻahā (kino lalo) | ||
| ʻO Barbell Shoulder Squats | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Kaomi ka wāwae i ka simulator | 3x10-12 |  |
| Deadlift ma nā wāwae pololei | 4x10-12 |  |
| ʻO Barbell Shoulder Lunges | 3x10 |  © Makatserchyk - stock.adobe.com |
| Hoʻāla ʻia ke keiki bipi kauō | 4x15 |  |
| Piʻi ka wāwae kau ma luna o ka pā | 3x10-15 |  |
He kūpono kēia papahana hoʻomaʻamaʻa ectomorph no nā ʻōlapa hoʻomaka. Kūkulu ʻia ke kaʻina hoʻomaʻamaʻa holoʻokoʻa a puni nā neʻe maʻamau - ʻaʻole ʻoe e hoʻokele a hele holomua.
No nā ʻōlapa me ka hoʻomaʻamaʻa maʻamau, ʻo ka hoʻokaʻawale ʻekolu lā ke koho ʻoi loa:
| Poakahi (umauma + poʻohiwi + triceps) | ||
| Kaomi ʻo Bench e moe ana ma ka pae moe | 4x12,10,8,6 | |
| Kaomi ma Smith ma kahi pākaha incline | 3x10 |  © Nā kiʻi Odua - stock.adobe.com |
| Holo ma nā kaola kaulike | 3x10-15 |  |
| Kaomi ʻo Bench me kahi paʻa ʻikiʻiki | 3x10 |  |
| Kaomi ʻo Arnold | 4x12 |  |
| Huki paʻa barbel ākea | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Pōʻakolu (kua + biceps) | ||
| Make-make | 4x12,10,8,6 |  |
| Huki huki akea | 4x10-15 | |
| Lālani dumbbell hoʻokahi lima | 3x10 |  |
| Huki paʻa ākea | 3x10 |  © tankist276 - stock.adobe.com |
| ʻĀmiʻi Huli Huli Huli Pali | 4x10-12 |  |
| Pōʻalima (nā wāwae + abs) | ||
| ʻO Barbell Shoulder Squats | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Kaomi ka wāwae i ka simulator | 3x10-12 | |
| ʻO Romanian Dumbbell Deadlift | 4x10-12 |  |
| Nā lung lung | 3x10 |  © Makatserchyk - stock.adobe.com |
| Piʻi ke keiki bipi i ka simulator | 4x15 |  © Makatserchyk - stock.adobe.com |
| Ke wili nei i ka simulator | 3x12-15 |  |
| Crunches huli i ka pā | 3x10-15 |  |
Eia, ka haki ʻana e ka lā o ka pule e nā mākia synergistic, no ka laʻana, hana nā triceps i nā kaomi āpau ma ka umauma, a hana nā biceps i nā lālani ma ke kua. E lawa nā neʻe maʻamau e hana i kēia mau pūʻulu puʻupuʻu liʻiliʻi, no laila ʻaʻole pono ka hoʻokaʻawale ʻana i kēia manawa.
Nā papa ma ka home
Mai hoʻonāwaliwali inā ʻoe he ectomorph a ʻaʻohe ou manawa e kipa ai i ka hale hoʻoikaika kino. Hiki iā ʻoe ke hele i loko no nā haʻuki a hoʻomaikaʻi i kou hoʻoikaika kino me ka haʻalele ʻole i kou home. ʻO kahi hoʻonohonoho liʻiliʻi o nā pono (nā dumbbells prefabricated a me ka ʻaukā pae) a ua lawa ka makemake.
E like ke kumu o ka hoʻomaʻamaʻa - ʻaʻohe mea ʻokoʻa i nā mākala inā ʻoe e hana iā lākou ma ka home a i ʻole kahi hui hoʻoikaika kino, ʻo ka mea nui e hana ma ke ʻano like a hoʻāʻo e hoʻonui i nā hōʻailona ikaika. ʻO ka hoʻomaʻamaʻa kino ʻana ma ke kino e alakaʻi i ka hemahema o ka holomua, no laila e loaʻa nā dumbbells a i ʻole nā kettlebells.
Pono kahi papahana hoʻolālā home ʻelua mau lā no ka ectomorph e like me kēia:
| Pōʻakahi (luna kiʻekiʻe) | ||
| Kaomi ʻo Dumbbell e moe ana ma luna o kahi noho a papahele paha | 4x12 |  |
| Pahu kuʻi ākea, kapuaʻi ma kahi dais | 4x12-15 |  |
| Huki huki akea | 4x10-15 | |
| Lālani dumbbell hoʻokahi lima | 4x10 | |
| Kaomi paʻi dumbbell | 4x10-12 |  © Yakobchuk Olena - stock.adobe.com |
| Crunches ma ka papahele | 3x12-15 |  |
| Pōʻahā (kino lalo) | ||
| ʻO Dumbbell Goblet Squat | 4x12-15 |  |
| ʻO Dumbbell Straight Leg Deadlift | 4x10-12 | |
| Nā lung lung | 4x10 | © Makatserchyk - stock.adobe.com |
| Hoʻāla ʻia ke keiki bipi kauō | 4x15 | |
| Pākuʻi huli i ka papahele | 3x10-15 |  © artinspiring - stock.adobe.com |
Inā maʻalahi nā pahu kuʻi a huki huki paha, e hana iā lākou me nā kaupaona hou aku, no ka laʻana, kau i ka ʻekeʻeke me kahi mea kaumaha.
ʻO ka hoʻokaʻawale home workout he ʻekolu mau lā e like me kēia:
| Poakahi (umauma + poʻohiwi + triceps) | ||
| Kaomi ʻo Dumbbell e moe ana ma luna o kahi noho a papahele paha | 4x12 | |
| Pahu kuʻi ākea, kapuaʻi ma kahi dais | 3x12-15 | |
| Nā Pahu Paʻi Pahū | 3x10-15 |  |
| Kaomi ka pahu Dumbbell me ka paʻa paʻa (ma kahi pae a papahele paha) | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Kaomi ʻo Arnold | 4x12 | |
| Nā lālani Dumbbell i ka Chin | 4x12-15 |  © ruigsantos - stock.adobe.com |
| Pōʻakolu (kua + biceps) | ||
| ʻO Dumbbell Deadlift | 4x12 |  |
| Huki huki akea | 4x10-15 | |
| Lālani dumbbell hoʻokahi lima | 4x10 | |
| ʻĀmiʻi Huli Huli Huli Pali | 4x10-15 | |
| Kū paʻa dumbbell curls | 3x10-12 |  |
| Pōʻalima (nā wāwae + abs) | ||
| ʻO Dumbbell Squats | 4x12 |  |
| ʻO Romanian Dumbbell Deadlift | 4x10-12 | |
| Nā lung lung | 4x10 | © Makatserchyk - stock.adobe.com |
| Hoʻāla ʻia ke keiki bipi kauō | 4x15 | |
| Ke wili nei me ke kaona keu | 3x10-12 |  © fizkes - stock.adobe.com |
| Pākuʻi huli i ka papahele | 3x10-15 | © artinspiring - stock.adobe.com |
Nā papahana hoʻomaʻamaʻa no nā kaikamahine
ʻAʻole wale nā kāne ʻo Ectomorphs, akā wahine pū kekahi. Manaʻo ka poʻe he nui kēia keu pono a hiki iā lākou ke ʻai i kekahi mea a maikaʻi ʻole. Akā ua noʻonoʻo mua mākou i kēia pilikia - loaʻa nā hopena i kekahi hopena, e like me ka ʻai palena ʻole. Pono nā kaikamahine Ectomorph e hana iā lākou iho ma lalo o nā kāne.
Nā papa hoʻoikaika kino
ʻO kahi papahana hoʻomaʻamaʻa no kahi kaikamahine ectomorph no ʻelua mau lā e pono ke nānā e like me kēia:
| Pōʻakahi (luna kiʻekiʻe) | ||
| ʻO Dumbbell Bench Press | 4x12 |  |
| Lālani dumbbell hoʻokahi lima | 4x10 | |
| Lalani Paʻa ākea | 4x10 |  © Makatserchyk - stock.adobe.com |
| Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Hale Paʻi Delta Noho | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Hoʻonui ʻia ʻo Dumbbell ma hope o ke poʻo | 3x12 |  © Vitaly Sova - stock.adobe.com |
| Noho ʻo Dumbbell Curls ma kahi Bench Incline | 3x12 |  © Makatserchyk - stock.adobe.com |
| Pōʻahā (kino lalo) | ||
| ʻO Smith Squats | 4x12 |  |
| Deadlift ma nā wāwae pololei | 4x10-12 | |
| Nā lung lung | 3x10 | © Makatserchyk - stock.adobe.com |
| Līlau wāwae wāwae | 3x15 |  © Makatserchyk - stock.adobe.com |
| Hoʻāla ʻia ke keiki bipi kauō | 4x15 | |
| Ke wili nei ma ka pā | 3x12-15 | |
Koho hoʻokaʻawale 3 lā:
| Poakahi (umauma + poʻohiwi + triceps) | ||
| Kaomi umauma noho | 4x12 |  © Makatserchyk - stock.adobe.com |
| Hale Paʻi Dumbbell e noho ana | 4x12 |  © Makatserchyk - stock.adobe.com |
| Huki paʻa barbel ākea | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Hoʻonui ʻia ʻo Dumbbell ma hope o ke poʻo | 3x12 | © Vitaly Sova - stock.adobe.com |
| ʻOki kik Dumbbell | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ke wili nei ma ka pā | 3x12 | |
| Pōʻakolu (kua + biceps) | ||
| ʻO Barbell Row i kāʻei | 4x12,10,8,6 | © Makatserchyk - stock.adobe.com |
| ʻO ka lālani paʻa ākea o ka ā luna i ka pahu | 4x10-15 | © Makatserchyk - stock.adobe.com |
| Huki paʻa ākea | 3x10 | © tankist276 - stock.adobe.com |
| Lalani Paʻa Kūʻai Pākiki | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kū paʻa dumbbell curls | 4x10-12 | |
| Pōʻalima (nā wāwae + abs) | ||
| ʻO Smith Squats | 4x12 | |
| Kaomi ka wāwae i ka simulator | 3x12 | |
| Deadlift ma nā wāwae pololei | 4x12 | |
| Smith lunges | 3x10 |  © Alen Ajan - stock.adobe.com |
| Piʻi ke keiki bipi i ka simulator | 4x15 | © Makatserchyk - stock.adobe.com |
| Crunches huli i ka pā | 3x10-12 | |
ʻOiai ke kūlike o ka hoʻokaʻawale me ka papahana kāne, ʻaʻole kēia he papahana hoʻomaʻamaʻa kaumaha ectomorph. Eia mākou ke hoʻolauna nei i kekahi mau hana kaʻawale e pale aku ai i nā mea hana wahine ligamentous nāwaliwali mai ka ʻeha i makemake ʻole ʻia. Hoʻohui ʻia, nui ka liʻiliʻi o ka ukana axial ma ka iwi kuamoʻo, ʻaʻohe mea make a me nā squats kaumaha me ka bele, e like me ka papahana no nā kāne ectomorph.
ʻO ka hana ma ka home
Hiki iā ʻoe ke hoʻomaʻamaʻa ʻaʻole wale ma ka hale hoʻoikaika kino, akā ma ka home hoʻi. Hiki i ke kaikamahine ke hana i nā ala mua e hoʻomaikaʻi ai i kona hoʻoikaika kino i ka home. Pono wale ʻoe i nā dumbbells hiki ke lū ʻia.
Polokalamu hoʻomaʻamaʻa no ka ectomorph wahine ma ka home no ʻelua mau lā:
| Pōʻakahi (luna kiʻekiʻe) | ||
| Pākuʻi paʻa nui (inā ʻaʻohe ou ikaika, hiki iā ʻoe mai kou mau kuli) | 4x10-15 |  © Andrey Bandurenko - stock.adobe.com |
| Lālani dumbbell hoʻokahi lima | 4x10 | |
| ʻO Lying Dumbbell Pullover | 3x10-12 |  © Nicholas Piccillo - stock.adobe.com |
| Hale Paʻi Dumbbell e noho ana | 4x12 | © Makatserchyk - stock.adobe.com |
| Swing dumbbells i nā ʻaoʻao ke kū nei | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Kū paʻa dumbbell curls | 3x12 | |
| Hoʻonui ʻia ʻo Dumbbell ma hope o ke poʻo | 3x12 | © Vitaly Sova - stock.adobe.com |
| Pōʻahā (kino lalo) | ||
| ʻO Dumbbell Plie Squat | 4x15 |  |
| ʻO Dumbbell Straight Leg Deadlift | 4x12 | |
| Nā lung lung | 4x12 | © Makatserchyk - stock.adobe.com |
| Crunches ma ka papahele | 3x12-15 | |
| Papa kuʻekuʻe lima | 3x40-60 kekona |  © Makatserchyk - stock.adobe.com |
E hoʻokaʻawale no nā lā ʻekolu:
| Poakahi (umauma + poʻohiwi + triceps) | ||
| Hoʻopaʻa ākea ākea (inā ʻaʻohe ou ikaika, hiki iā ʻoe mai kou mau kuli) | 4x10-15 | © Andrey Bandurenko - stock.adobe.com |
| Hale Paʻi Dumbbell e noho ana | 4x12 | © Makatserchyk - stock.adobe.com |
| Nā lālani Dumbbell i ka Chin | 4x12-15 | © ruigsantos - stock.adobe.com |
| Hoʻonui ʻia ʻo Dumbbell ma hope o ke poʻo | 3x12 | © Vitaly Sova - stock.adobe.com |
| Kickback | 3x12 | © Makatserchyk - stock.adobe.com |
| Pōʻakolu (kua + biceps) | ||
| ʻO Dumbbell Deadlift | 4x12 | |
| Lālani dumbbell hoʻokahi lima | 4x10 | |
| ʻO Lying Dumbbell Pullover | 4x12 | © Nicholas Piccillo - stock.adobe.com |
| Kū paʻa dumbbell curls | 4x10-12 | |
| Pōʻalima (nā wāwae + abs) | ||
| ʻO Dumbbell Goblet Squat | 4x12 | |
| ʻO Dumbbell Straight Leg Deadlift | 4x12 | |
| Nā lung lung | 4x10 | © Makatserchyk - stock.adobe.com |
| Crunches ma ka papahele | 3x12-15 | |
| Papa kuʻekuʻe lima | 3x40-60 kek | © Makatserchyk - stock.adobe.com |
