ʻO Endomorph kahi kanaka pili i ka genetically i ka hōʻiliʻili kaumaha. ʻOi aku ka mānoanoa o kāna papa momona momona ma mua o ka poʻe me ʻano kino ʻē aʻe, no ka lohi o ka metabolism. Eia kekahi, ua wehewehe ʻia ka endomorph e kahi iwi ākea, e nānā ana i ka nui loa.
ʻO nā mākala o ka poʻe me kēia ʻano o ke kino e pane maikaʻi i ka hoʻoikaika anaerobic, no laila hele a loaʻa ʻole ka pilikia i nā mākala. Akā pehea inā e ulu pū ka momona me ka nui o nā mākala? I mea e hōʻalo ai i kēia, e hoʻokomo i kahi papahana hoʻomaʻamaʻa kūikawā no ka endomorph. Me ka meaʻai kūpono, e hāʻawi ia i nā hopena maikaʻi loa i ke kaua no kahi kino muscular.
ʻO wai ka endomorph?
Kuhi ʻia nā Endomorphs e nā hiʻohiʻona aʻe:
- Kūlana pōkole.
- ʻO ka maʻamau i ka momona o ka wahine.
- ʻO ka nui o nā waihona momona ma nā pūhaka a me nā pūhaka.
- Poʻohiwi kūlou.
© Sebastian Kaulitzki - stock.adobe.com
Loaʻa kēia mau hōʻailona āpau i hoʻokahi haneli pākēneka endomorphs. Akā kākaʻikahi kēia i ke ʻano. I ka hana, kekahi mea ma waena o ka mesomorph a me ka endomorph ka mea maʻamau. Me ke ala kūpono e hoʻomaʻamaʻa ai i ka hoʻomaʻamaʻa a me ka meaʻai, hiki i kēlā kanaka ke nānā aku maikaʻi a loaʻa i ka hana haʻuki keu. Nui nā ʻano o ia mau laʻana, e laʻa me ka hana o CrossFit.
Inā hōʻole ke kanaka i ka manawa like i ka haʻuki a me ka meaʻai kūpono, i ka manawa e lilo ʻo ia i endomorph momona me nā nāwaliwali nāwaliwali a me nā momona he nui, a ʻoi aku ka paʻakikī e hoʻoponopono i ke kūlana.
Nā hiʻohiʻona o ka hoʻomaʻamaʻa endomorph
ʻElua hanana i ke kūkulu ʻana i kou kino: ka loaʻa ʻana o ka mākala a hoʻomaloʻo. ʻO nā pae ʻelua ka mea hānai a hilinaʻi hoʻi i ka hoʻoikaika kino. Pehea e hoʻomaʻamaʻa ai i kahi endomorph e loaʻa ai ka nui o nā mākala, akā i ka manawa like ʻaʻole e mānoanoa, akā, i ka ʻaoʻao ʻē, hoʻopau i ka momona nui?
ʻO nā leo kūpono
I ke kumumanaʻo, maʻalahi nā mea āpau. Hoʻomaʻamaʻa ikaika, hāʻawi i kou kino i kahi ukana cardio, a kiaʻi i kāu papaʻai. Hana i ka cardio i kahi hoʻonohonoho haʻahaʻa haʻahaʻa (ka helu o ka naʻau 60-70% o ka nui) e mālama i ke olakino cardiovascular, hoʻonui i ka ahonui aerobic, a me nā hopena momona momona momona. Eia nō naʻe, hiki iā ʻoe ke hoʻonui i ka nui o kēia ʻano hoʻoikaika inā loaʻa kou momona hou aʻe i ka manawa o ka loaʻa nui a i ʻole kū mau ke kaumaha i ka wā e hoʻomaloʻo ai.
Inā hele mua ka endomorph i ka hale hoʻoikaika kino a ʻoi aku ka nui o ka paona, pono ʻia e hoʻomaloʻo mua, a laila loaʻa ke kaupaona. Inā ʻole, e loaʻa iā ia nā momona hou aku, ʻoi aku ka makemake e "pili" i ka mea e kū nei. Eia nō naʻe, ma hope o ka hoʻomaloʻo ʻana, e maopopo ia i nā pūʻulu ʻūpē e koʻikoʻi.
I ka papahana hoʻomaʻamaʻa endomorph, kau ka manaʻo nui i nā hana maʻamau:
- squats;
- kaomi kaomi a me nā dumbbells e moe ana a kū nei;
- make maʻamau a ma nā wāwae pololei;
- huki huki;
- ʻōniu kuli;
- kaomi ma luna o nā kaola kaulike, a pēlā aku.
Hāʻawi lākou i ka ukana nui loa ma nā pūʻulu muscle nui a liʻiliʻi. Pono e hana i ke kumu ma ka nuipa a ma ka hoʻomaloʻo ʻana. Ke lilo nei ka paona, ʻaʻole pono ʻoe e kau wale i ka hoʻokaʻawale a hoʻonui i ka helu o nā repetitions - i kēia ʻano, e lilo ana ka nui o nā mākala iā ʻoe, a makehewa ka hoʻonohonoho holoʻokoʻa. ʻO ka pahuhopu nui i ka hoʻomaloʻo ʻana e hoʻāʻo e mālama i kou ikaika i nā neʻe maʻamau a hoʻohui i kahi kaʻawale iki.
Pono nā hana maʻamau i kahi 70-80% o kāu papahana hoʻomaʻamaʻa endomorph.
ʻO ka hoʻomaʻamaʻa Cardio
Pono ʻo Cardio inā e hoʻāʻo nei ʻoe e loaʻa i ka maloʻo maloʻo e like me ka hiki a i ʻole ke hoʻolālā ʻana e hoʻomaloʻo... Hiki i kēia ke lilo i kahi kau 20-30 minuke māmā ma hope o ka ukana nui, a i ʻole kahi kaʻawale holoʻokoʻa holoʻokoʻa i ka lā hoʻomaha. Ke holo nei i ka paka, e hele wāwae ana ma kahi wili, paikikala, e hele wāwae ana i kahi paepae, a me nā mea hou aʻe. Nui nā koho, koho i kahi āu e makemake ai i ka ʻoi. ʻO ka mea nui ka wahi pana.
Inā ʻaʻole ʻoe e noʻonoʻo pono i ka loaʻa ʻana o kahi momona keu a me kou mau mākala, hiki iā ʻoe ke lele i ka cardio a kau i ka hoʻomaʻamaʻa ikaika. Hiki ke puhi i ke koena i ka mea maloʻo. A ʻoiai paʻakikī loa kēia no nā endomorphs, makemake nā mea pāʻani he nui e ʻeha no 2-3 mau mahina i ka hoʻomaloʻo ʻana me ka papaʻai koʻikoʻi a me ka nui o ka cardio ma mua o ka hele ʻana ma ke ala a puni ka makahiki a me ka palena ʻana iā lākou iho i ka meaʻai.
ʻOiai e hoʻomaloʻo ana, hiki iā ʻoe ke hoʻonui i ka lōʻihi a me ka ikaika o kāu cardio workouts. Hiki iā ʻoe ke hoʻomaka i 30 mau minuke ma hope o kou ikaika a hoʻomaʻamaʻa i kou ala a hiki i kēlā me kēia lā cardio kau. He ʻōlelo aʻoaʻo e hoʻohana i ka nānā o ka puʻuwai puʻuwai. I mea e pale aku ai i ka hopu ʻana, e mālama pono i nā pākuʻi i hoʻopaʻa ʻia me ka potassium a me ka magnesium.
E hoʻomanaʻo i ka mea nui: ʻo ke kaʻina hana o ke kūkulu ʻana i kino haʻuki mai kahi wili no kahi endomorph hiki ke ʻoi aku ma mua o ʻekolu mau mahina a i ʻole ʻeono mau mahina. Lana ka hoʻomaʻamaʻa ikaika no nā makahiki. I ka hala ʻana o ka manawa, e lilo kēia i ʻano maʻamau a lilo i mea nui o kou ola, a ʻo nā hopena i loaʻa e hoʻonāukiuki iā ʻoe no nā hoʻokō haʻuki hou aʻe.
© motortion - stock.adobe.com
Nuances o kaʻai pono
Me ka ʻole o ka meaʻai kūpono, ʻaʻole hiki i ka endomorph ke hoʻokō i ka kūleʻa i nā haʻuki ikaika. Pono e noʻonoʻo ʻia i nā mea āpau: nā calorie, nā protein, nā momona, nā kāhūhū, nā micronutrients, ka wai, a me nā mea ʻē aʻe.
E helu i kāu loaʻa ʻana o ka calorie i kēlā me kēia lā me ka hoʻohana ʻana i ke ʻano.
- Kāne: (10 x kaupaona (kg) + 6.25 x kiʻekiʻe (cm) - 5 x makahiki (g) + 5) x K
- No nā wahine: (10 x kaupaona (kg) + 6.25 x kiʻekiʻe (cm) - 5 x makahiki (g) - 161) x K
K hea ka coefficient o ka pae o ka hana kanaka. He ʻelima ona kekelē.
- 1.2 - ka hana sedentary a me ka nele o ka hoʻomaʻamaʻa;
- 1,375 - nā hana laha ʻole ma mua o 2 manawa i ka pule a i ʻole hana iki i ka nohona o kēlā me kēia lā;
- 1.55 - hoʻomaʻamaʻa 3-4 mau manawa i ka hebedoma a i ʻole ka awelika o ka hana;
- 1,725 - hoʻomaʻamaʻa a 5 mau manawa i ka pule me ka hana i ka lā;
- 1.9 - ka hoʻoikaika kino ʻana a i ʻole ka hoʻomaʻamaʻa paʻakikī i kēlā me kēia lā.
Hāʻawi kēia iā ʻoe i kāu helu calorie o kēlā me kēia lā e mālama i kāu kaupaona o kēia manawa. E loaʻa ai ka nui o nā mākala, pono ʻoe e hoʻohui i 10% hou (a hoʻohui i kahi 5% i kēlā me kēia 2 mau pule inā ʻaʻohe holomua). No ka pohō kaumaha, ma ka ʻaoʻao ʻē, lawe mākou iā 15-20% mai kēia nui, akā ʻaʻole ʻoi aku, a laila e hoʻomaloʻo ʻia me ka hōʻino ʻole i ka nui o nā mākala.
Pono ʻo Endomorph e hoʻopau i kēlā me kēia lā ma kahi o 2.5 g protein, 3-4 g carbohydrates a me 1 g momona ma kg o ke kaumaha o ke kino... E hāʻawi kēia lakio iā ʻoe e loaʻa lohi i ka nui o nā mākala me ka hōʻiliʻili ʻole ʻana i ka momona. Inā manaʻo ʻoe ua kū ka holomua a ʻaʻohe lawa o ka ikehu, e hoʻohui i kekahi mau haʻuki ʻaihā. No ka pohō kaumaha, hoʻemi i ka lawe ʻana o ka calorie ma ka hōʻemi ʻana i ka nui o nā haʻalako. Pau mākou i ka nui o nā protein e like me ka wā o ka loaʻa ʻana o ke kaumaha, i ʻole a holo ʻole kahi holoʻokoʻa piha. Hiki iā ʻoe ke hoʻonui i ka nui i 3 gram no kg o ke kaumaha o ke kino.
Koho i nā huahana kūlohelohe. Makemake nui mākou i nā huehue paʻakikī - cereals, pasta durum palaoa, nā mea kanu. Mai nā mea momona, ʻai wale mākou i nā hua i ke kaulike. No ka protein, hāʻawi mākou i ka makemake i ka ʻiʻo, ka moa, nā hua manu, nā huahana waiū, nā iʻa a me nā protein whey. E nānā pono e hoʻopau i nā waikawa momona ʻole. Pono e hoʻokomo i nā meaʻai e like me ka aila flaxseed, aila iʻa, a me nā nati i ka papaʻai mau.
No nā endomorphs i nānā ʻole i ka lawe ʻana o ka calorie a me ke ʻano o nā meaʻai i ʻai ʻia, he ala pololei i ka mahele kaumaha i nā haʻuki ikaika. Akā inā he kino haʻuki maikaʻi kāu pahuhopu a me ka hoʻomohala ʻana i nā hana ma nā ʻano āpau, e hāhai i ka ʻōlelo aʻoaʻo ma luna.
ʻO ka hana ma ka hale hoʻoikaika kino
ʻO ka helu ʻoi loa o nā hoʻolālā no nā endomorph pololei ʻo 3-4 i kēlā me kēia pule.
Hoʻokaʻawale like ʻia no 3 mau lā e like me kēia:
| Pōʻakahi (umauma + triceps + mua a me waena delta) | ||
| Paʻi paʻi Bench | 4x12,10,8,6 |  |
| Hoʻokomo i ka Dumbbell Press | 3x10 |  © Makatserchyk - stock.adobe.com |
| Holo ma nā kaola kaulike | 3x10-15 |  |
| Hale paʻi pūʻali | 4x10-12 |  |
| Huki paʻa barbel ākea | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Swing dumbbells i nā ʻaoʻao ke kū nei | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Hale pai paina Farani | 4x12 |  |
| Pōʻakolu (kua + biceps + delta hoʻi) | ||
| Make-make | 4x12,10,8,6 |  |
| Huki huki akea | 4x10-15 |  |
| Pākuʻi make T-pā | 4x10 |  |
| ʻO ka lālani paʻa ākea o ka ā luna i ka pahu | 3x10 |  © Makatserchyk - stock.adobe.com |
| Huki ākea ma ka palaka | 3x10 |  © tankist276 - stock.adobe.com |
| Pahu kuʻi kau | 4x12 |  © Makatserchyk - stock.adobe.com |
| ʻO Scott's Bench Dumbbell Curls | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Swing dumbbells i loko o ka piʻo | 4x15 |  © Makatserchyk - stock.adobe.com |
| Pōʻalima (nā wāwae + abs) | ||
| Hoʻolahalaha wāwae | 3x15-20 (hoʻomehana) |  © Makatserchyk - stock.adobe.com |
| ʻO Barbell Shoulder Squats | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Kaomi ka wāwae i ka simulator | 3x12 |  |
| Nā lung lung | 4x10 |  © Makatserchyk - stock.adobe.com |
| Līlau wāwae wāwae | 3x15 |  © Makatserchyk - stock.adobe.com |
| Kū aʻe ke kū bipi keiki | 4x15 |  © Makatserchyk - stock.adobe.com |
| Ke wili nei i ka simulator | 3x12-15 |  |
| Crunches huli i ka pā | 3x10-15 |  |
Polokalamu ʻehā lā:
| Poakahi (lima) | ||
| Kaomi ʻo Bench me kahi paʻa ʻikiʻiki | 4x10 |  |
| Pahu kuʻi kau | 4x10-12 | © Makatserchyk - stock.adobe.com |
| Hale pai paina Farani | 3x12 | |
| Kāwili ʻo Dumbbell ma ka pākaha incline | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| ʻOki kik Dumbbell | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Kuʻi kūmau | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Lalani ālai me ke kaula Triceps | 3x15 |  © _italo_ - stock.adobe.com |
| Poalua (wāwae) | ||
| Hoʻolahalaha wāwae | 3x15-20 (hoʻomehana) | © Makatserchyk - stock.adobe.com |
| ʻO Barbell Shoulder Squats | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Nā squats mīkini hack | 3x12 |  © mountaira - stock.adobe.com |
| ʻO Deadlift ma nā wāwae pololei me ka barbel | 4x10-12 |  |
| Līlau wāwae wāwae | 3x15 | © Makatserchyk - stock.adobe.com |
| Hoʻāla ʻia ke keiki bipi kauō | 4x15 |  |
| Pōʻahā (umauma + mua a me waena deltas) | ||
| Paʻi paʻi Bench | 4x12,10,8,6 | |
| Kaomi press dumbbell | 3x10 | © Makatserchyk - stock.adobe.com |
| Kaomi i ka simulator ma ka pahu | 3x12 |  © Makatserchyk - stock.adobe.com |
| Hale Paʻi Dumbbell e noho ana | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Huki paʻa barbel ākea | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Swing dumbbells i nā ʻaoʻao ke kū nei | 3x15 | © Makatserchyk - stock.adobe.com |
| Ke wili nei ma ka pā | 3x12-15 |  |
| Pōʻalima (kua + kua delta hope) | ||
| Huki huki akea | 4x10-15 | |
| Ka lālani o hoʻokahi dumbbell i ke kāʻei | 4x10 |  |
| Lalani Paʻa Kūʻai Pākiki | 3x10 |  © Makatserchyk - stock.adobe.com |
| Pākuʻi make T-pā | 3x10 | |
| Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Swing i ka ʻaoʻao | 4x15 | © Makatserchyk - stock.adobe.com |
| Piʻi ka wāwae kau ma luna o ka pae ākea | 3x10-15 |  |
I kēia ʻano ʻokoʻa o ka hoʻokaʻawale, huki ʻia nā lima i kahi lā ʻokoʻa. Pēlā nō, hiki iā ʻoe ke nānā i nā delta - hana iā lākou i ka Pōʻakahi, a me nā tricep me ka umauma a me nā biceps me ka hope. Koho iā ʻoe iho i kahi ʻāpana o ke kino e pono ana i ka pauma pololei ʻana.
Hoʻonui / hoʻemi i ka nui o ka cardio i hana ʻia ma muli o ke ʻano a me ke kūlana o ke olakino. Aia ia i kāu pahuhopu - ke loaʻa ʻoe i nā mākala, kōkua ka cardio iā ʻoe e puhi i nā calorie keu a mālama i ke olakino cardiovascular. Akā hiki i ka hana nui ke ho'ōki i ka hōʻiliʻili i nāʻiʻo inā ʻaʻole ʻoe e uhi i ke kumukūʻai me ka meaʻai. Pono ʻoe e ʻike i ke kaulike kūpono.
I ka wā maloʻo, ʻo ka cardio ka mea kaua nui i ke kaua kūʻē i ka momona nui, a pono e hana hou, no ka laʻana, hana i kēlā me kēia hola e hele wāwae ʻana a i ʻole he jogging workouts i nā lā mai ka hoʻoikaika ikaika.
ʻO ka hana ma ka home
Maikaʻi ka hoʻomaʻamaʻa home, keu hoʻi inā he mea kāu e hoʻokaʻawale ai i ka ukana. Ke loaʻa nei i kāu arsenal ma ka liʻiliʻi i kahi ʻaukā ākea a me nā dumbbells hiki ke hoʻoheheʻe ʻia me ke kaupaona e pono ai, hiki iā ʻoe ke hoʻokō i kahi hoʻolālā piha. ʻAʻole ʻokoʻa nā kumu pono o ka hoʻomaʻamaʻa ʻana mai ka poʻe i ka hui hoʻoikaika kino.
Aia ma lalo kahi papahana hoʻomaʻamaʻa no ka endomorph no 3 mau lā e hoʻohana ana i kēia mau leho:
| Pōʻakahi (umauma + triceps + mua a me waena delta) | ||
| Kaomi ʻo Dumbbell e moe ana ma luna o kahi noho a ma ka papahele | 4x10-12 |  |
| Pākuʻi ākea ākea me nā wāwae daisy | 4x10-15 |  |
| Kaomi ʻo Arnold | 4x10-12 |  |
| Nā lālani Dumbbell i ka Chin | 4x12-15 |  © ruigsantos - stock.adobe.com |
| Swing dumbbells i nā ʻaoʻao | 3x15 | © Makatserchyk - stock.adobe.com |
| Kaomi kaomi Palani me nā dumbbells | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Pākuʻi me nā lima hāiki | 3x10-15 |  |
| Pōʻakolu (kua + biceps + delta hoʻi) | ||
| ʻO Dumbbell Deadlift | 4x10-12 |  |
| Huki huki akea | 4x10-15 | |
| Lālani dumbbell hoʻokahi lima | 3x10 | |
| ʻĀmiʻi Huli Huli Huli Pali | 3x10-15 |  |
| Kū paʻa dumbbell curls | 4x10-12 |  |
| ʻO nā wili dumbbell paʻa | 3x10-12 |  © Maksim Toome - stock.adobe.com |
| Swing dumbbells i loko o ka piʻo | 4x15 | © Makatserchyk - stock.adobe.com |
| Pōʻalima (nā wāwae + abs) | ||
| ʻO Dumbbell Squats | 4x12 |  |
| ʻO Dumbbell Straight Leg Deadlift | 4x10-12 |  |
| Nā lung lung | 4x10 | © Makatserchyk - stock.adobe.com |
| Hoʻāla ʻia ke keiki bipi kauō | 4x15 | |
| Pā kuʻekuʻe me ke kaupaona keu | 3x60-90 kek |  |
| ʻO ke kihi e kau nei ma ka lāʻau kaulike | 3x40-60 kek |  © Vasyl - stock.adobe.com |
Kūpono kēia polokalamu no ka pae nui a me ka pae hoʻomaloʻo. ʻO ka ʻokoʻa ma waena o kēia mau ʻano i ka papaʻai a me ka nui o ka cardio load.
