Txhua yam ntawm lub cev nws muaj nws tus yam ntxwv ntawm kev qhia. Kawm yuav ua li cas tso tawm qhov endomorph. Yuav coj tus cwj pwm li cas thaum qoj ib ce thiab yuav noj li cas? Qhov tshwj xeeb ntawm cov txheej txheem kev cob qhia rau lub cev sib txawv yam sib txawv. Kab lus hnub no yuav mob siab rau cov lus nug ntawm yuav ua li cas tso tawm endomorph.
Cov yam ntxwv ntawm endomorph
Nws yuav tsum tau rov nco qab tam sim ntawd uas muaj peb yam ntawm lub cev: ectomorph, endomorph thiab mesomorph. Los ntawm qhov kev qhia pom, qhov hnyav nce tau zoo dua rau mesomorphs. Txawm li cas los xij, qhov no tsis tau txhais hais tias cov neeg ncaws pob nrog lwm hom lub cev yuav tsis tuaj yeem hnyav.
Heev feem ntau, cov kws qhia tawm tswv yim endomorphs txhawm rau txhawm rau ua kom lub zog aerobic thiab txo qis kev so ib nrab ntawm cov teeb tsa. Nrog cov kauj ruam no, lawv xav txo tus neeg ncaws pob cov rog rog. Tsuas yog muab cov lus qhia no, tsis muaj leej twg xav tias rog tuaj yeem cuam tshuam nrog kev hnyav li cas. Tom qab tag nrho, nce kev ua haujlwm cardio, koj yuav zam tsis tau kom txo lub zog. Cov kauj ruam no tsuas yog ua rau kev txo qis hauv kev ua haujlwm ntawm qhov nce.
Yog tias ib tus neeg muaj qhov hnyav loj, tom qab ntawd cov rog tso rau hauv yuav tsum yooj yim diluted nrog cov leeg thiab maj mam daim duab yuav dhau los ua kis las. Vim li cas tshem cov rog yam tsis tau hnyav. Ib qho ntxiv, nws nyuaj heev rau endomorphs los tawm tsam hnyav. Tsis muaj leej twg tam sim no sim sib cav nrog qhov tseeb tias endomorphs muaj teeb meem nrog kev rog. Tab sis koj yuav tsum nco ntsoov tias qhov hnyav nce thiab hlawv roj yog cov haujlwm tsis sib xws kiag li. Txhawm rau hlawv cov rog ntau dhau, nws yog qhov yuav tsum tau ua kom nrawm cov txheej txheem catabolic, yog li txwv tsis pub siv cov anabolic.
Txhawm rau hlawv cov rog kom zoo, koj yuav tsum tsim kom muaj calorie ntau ntau hauv koj lub cev, thaum ntau dhau ntawm lawv xav tau los ua kom cov leeg nqaij. Cov ntawv no yuav tsum nco ntsoov thiab lwm cov lus yuav tsum tsis txhob saib tsis taus. Qhov no ua haujlwm zoo li ntawm endomorphs ib yam li lwm yam hauv lub cev. Qhov txawv tsuas yog qhov nrawm ntawm cov txheej txheem hlawv roj. Endomorphs yog caj ces predisposed los ua kom cov rog rog. Qhov no tau tshwm sim nyob rau lub sijhawm ntawm kev hloov pauv, thiab tsuas yog lub hom phiaj ntawm qhov no yog txhawm rau kom tib neeg muaj txoj sia nyob thaum muaj kev cuam tshuam lub zog.
Ntawm cov yam ntxwv tseem ceeb ntawm endomorph, cov hauv qab no yuav tsum tau hais txog:
- Cov txheej txheem metabolic qeeb;
- Cov pob txha dav;
- Cov leeg loj thiab muaj zog;
- Cov rog ntau dhau.
Qhov tseem ceeb ntawm no, tau kawg, yog cov txheej txheem metabolic qeeb. Qhov no tsis yog qhov zoo lossis tsis zoo, raws li muaj qhov zoo thiab qhov tsis zoo. Qhov txiaj ntsig tseem ceeb ntawm kev zom zaub mov qeeb yog lub cev muaj peev xwm khaws ntau lub zog thiab cov khoom noj muaj txiaj ntsig, uas pab txhawb kev loj hlob ntawm cov leeg nqaij, ntxiv rau nce cov rog khaws cia. Los ntawm thiab loj, tus nqi ntawm qhov hnyav nce hauv endomorphs yog siv tib yam li hauv mesomorphs. Nws tsuas yog tias nws tsis pom tseeb vim tias muaj rog ntau dhau.
Endomorph kev noj haus
Txhawm rau daws qhov teeb meem no, nws tsuas yog tsim nyog kom nrawm cov metabolism, thiab txoj hauv kev yooj yim tshaj plaws yog ua tiav qhov no ua tsaug rau kev noj zaub mov feem. Yog tias cov neeg ncaws pob feem ntau raug qhia kom noj li ntawm 6 zaug hauv ib hnub, tom qab ntawd endomorphs yuav tsum ua qhov no tsawg kawg 10 zaug.
Ua tsaug rau qhov no, cov txheej txheem hauv kev zom zaub mov yuav nrawm dua, cov leeg nqaij yuav pib loj tuaj, thiab cov rog yuav raug hlawv. Nws yog ib qho tseem ceeb kom nco ntsoov tias ntau pluas noj koj noj thaum nruab hnub, cov nqaij ntshiv nrawm dua thiab cov khw muag rog ploj. Peb tuaj yeem hais nrog kev ntseeg siab tias siv cov khoom noj ib feem, endomorphs yuav dhau los ua tus tswv ntawm yuav luag txhua cov txiaj ntsig ntawm mesomorphs. Nws yuav tsum nco ntsoov tias tib lub sijhawm nws yuav tsis ua haujlwm kom hnyav thiab hlawv roj tib lub sijhawm. Txoj hauv kev sib txawv ncaj qha yog siv rau cov txheej txheem no. Nws yog qhov tsim nyog los sim txhim kho cov leeg nqaij yam tsis tsim cov rog ntxiv. Hauv qhov no, koj tuaj yeem muab ob peb lub tswv yim:
- Muab cov zaub mov faib ua kom ntau li ntau tau;
- Ua kom cov protein sib xyaw ntau ntxiv, raws li kev suav ntawm 2-4 grams protein rau txhua qhov hnyav ntawm lub cev hnyav;
- Txo cov roj hauv cov zaub mov kom txog li 10%;
- Sim haus ntau omega-6 thiab omega-3;
- Noj tsuas yog cov carbohydrates yooj yim, xws li buckwheat;
- Qhov feem tseem ceeb ntawm carbohydrates yuav tsum tau noj tom qab kev cob qhia;
- Thaum yav tsaus ntuj, haus cov protein sib txuas hloov cov carbohydrates.
Endomorph txheej txheem kev cob qhia
Tam sim no yog lub sijhawm hloov mus rau kev qhia. Tau kawg, kev qhia tseem muaj qee yam cuam tshuam rau cov txheej txheem hauv cov txheej txheem hauv metabolic. Nyob rau hauv qhov cuam tshuam ntawm cardio thauj khoom, cov metabolism hauv nrawm dua, ob qho tib si thaum lub sijhawm kawm sib tham nws tus kheej thiab tom qab nws. Qhov tseeb, cov lus qhia tseem ceeb qhia rau ectomorphs yuav zoo ib yam li kev noj zaub mov zoo - qoj ib ce ntau dua thiab cov rog yuav ploj mus sai dua.
Nws yuav tsum tau sau tseg tias koj yuav tsum tsis txhob maj mus rau tom chav ua si tom qab cov lus qhia no thiab pib qhia ib leeg ntawm cov leeg nqaij. Koj yuav tsum faib koj lub cev tag nrho rau ntau hnub los xyaum. Thaum kos cov phiaj xwm kev qhia, koj yuav tsum xyuam xim rau peb qhov postulates:
- Tag nrho lub cev yuav mob hnyav nyob rau hauv ib hnub dua li lub cev qis niaj hnub no thiab lub cev sab saud tag kis.
- 6 + 1 cov phiaj xwm kev faib ua haujlwm tau zoo dua li cov phiaj xwm faib nrog ib hnub so;
- Kev faib ob npaug yog qhov muaj txiaj ntsig ntau dua li kev faib cais yooj yim.
Lub ntsiab lus ntawm cov lus pom zoo saum toj no yog qhov yooj yim heev - thauj koj lub cev thiab noj ntau zaus kom ua rau cov txheej txheem zom zaub mov nrawm dua. Txawm li cas los xij, ib tus yuav tsum tsis txhob hnov qab tias koj cov zaub mov yuav tsum muaj txiaj ntsig zoo (ntau cov protein sib xyaw thiab muaj roj tsawg), thiab kev cob qhia yuav tsum tsim nyog (lub cev yuav tsum muaj sijhawm kom rov zoo nyob hauv kev ncua ntawm kev cob qhia).
Yog tias peb tham txog cov lus qhia tshwj xeeb hais txog kev tsim cov txheej txheem kev cob qhia, tom qab ntawd peb tuaj yeem hais cov hauv qab no:
- Muab cov leeg nqaij faib ua ntau hnub raws li ua tau (ib pab pawg cob qhia txhua 5-7 hnub);
- Ua ntau ce yooj yim;
- Rau txhua txheej, ua 6 txog 8 reps, 12 reps siab tshaj plaws;
- Rau cov leeg nqaij loj, ncua so kom so 1.5 rau 2 feeb, rau pawg me me ib feeb yuav txaus;
- Siv cov txheej txheem qub hauv txhua qhov kev cob qhia - ua los ntawm 2 txog 4 ce, 4 txoj hauv kev ib;
- Hauv txoj kev tom kawg, koj tuaj yeem siv kev qhia kom ua tsis tiav.
Yog xav paub ntau ntxiv txog kev qhia thiab khoom noj khoom haus ntawm endomorphs, saib cov vis dis aus no:
