Mamiriro evanhu
Mhemberero yehurume inogona kuva yemhando mitatu-endomorph, mesomorph uye ectomorph. Mufananidzo wacho uchakubatsira kusarudza kuti ndiani ndiani. Kufambira mberi kubva pakugovera, zvinodiwa kusarudza zvirongwa zvekudzidzisa uye kudya kunodiwa kana uchida kuwana huwandu. Nokuti ruzivo rwakadaro runonyanya kukosha kune avo vanobatanidzwa mukugadzira muviri uye vanoda kuve nemigumisiro yakanaka. Ngationgororei umwe neumwe wemhando idzi nenzira yakajeka.
Ectomorph
Ectomorphs dzinosanganisira varume vakaderera vane mazamu mashomanana uye mashizha, mushomanana wemisumbu uye kusakosha kwemafuta.
- Zviratidzo zvinoratidza ectomorph:
- makumbo mapfupi, chiuno nemachiuno;
- inopinda mu girth ye15-17.5 cm;
- kure-kure kumusoro uye pasi pasi;
- kuderera kwezana hwemafuta masukisi;
- misungo pamuviri yakashoma;
- kunowedzera metabolism (munhu akawanda, asi uremu hauwedzeri).
Nechimiro ichi, dambudziko guru rinotarisana ne ectomorph ndiyo nzira yekuwana musimba mashoma. Pamusana pekuti ivo vanokonzerwa nemasabolism vanokurumidza, makirikori ose kubva pakudya achakurumidza kupiswa. Kuti tive nemisumbu, chikafu che ectomorph chinofanira kunge chinowedzera caloric kupfuura mumarume-mesomorphs kana endomorphs. Zvinokurudzirwa kutora zvinowedzera zvidimbu nemavhithamini nemafuta e-omega-3. Mukuwedzera, zvinonzi zvinobatsira kushandisa cocktails-geynerov. Kuti uchengetedze mishonga yako kuti irege kuputsa, zvakakosha kudya usati waenda kunorara. Nguva yegadziriro ye ectomorphs haifaniri kudarika 1 awa, kusanganisira kushambidzika. Kubatsira kukuru kweEctomorph ndechokuti matambudziko ane uremu hunorema haamuvhiringidzi, uye kuoma kuchava nyore zvikuru pakuenzanisa nemamwe marudzi e kuvaka. Muenzaniso wakajeka weectomorphe pakati pe nyeredzi dzekuvaka muviri ndiDexter Jackson naFrank Zane.
Mesomorph
Murume-mesomorph ndeyemutambo wemitambo kubva pakuberekwa. Iyi ndiyo nzira yakanaka yekuvaka muviri, nokuti mesomorphs - vatenzi vemafukiti makuru nemasikirwo - zviri nyore kuwana misi mizhinji uye nyore kupisa mafuta aripo.
Zviratidzo zvinoratidza ma mesomorph:
- inopinda mu girth kubva pa17,5 kusvika 20 cm;
- Mafudzi, chiuno nemachiuno zvine upamhi hwehupamhi;
- metabolism yakajairika;
- mafuta anoisa kunyange zvazvo aripo, asi nyore nyore kuenda semugumisiro wekudya kwakakodzera;
- misumbu inopindura zvakanaka kumutoro uye nokukurumidza kuwedzera.
Chimwe chinhu chinonzi mesomorph ndechokuti mushumo mauri inotanga kukura mushure mekudzidzira kuverenga. Izvi zvinonyanya kushanda kune vanotanga. Asi nekudya kusina kunaka, unogona kuwana mafuta akawanda, izvo, zvisinei, zvinoenda shure kwema cardio. Mienzaniso inonyanya kuzivikanwa yemasomorphs ndiArnold Schwarzenegger, Phil Heath, Alexei Shabunya.
Endomorph
Endomorphs ine denderedzwa, "thickset" uye muviri unotapira, kukura kwakadzika uye wakasimba nemasikirwo emakumbo mashoma. Bumbiro rakadaro rinovapa mikana yakakwana mukudzidzira kwemuviri.
Mamiriro ekupedzisira endomorph:
- inopinda mu girth inopfuura 20 cm;
- Mafudzi, chiuno nemachiuno zvakakura;
- makumbo anowanzopfupisa kupfuura trunk;
- metabolism inononoka;
- kazhinji kune uwandu hunorema, kana iwe uchidya zvakashata.
Kubudirira kwemasomorfu iri mukukurumidza kusanganiswa kwemasimba mashoma. Asiwo mafuta anowedzera nokukurumidza, naizvozvo kazhinji varume vakadaro vanoita sehombe. Kuti kuderedze huwandu hwemafuta, mesomorph inofanirwa kutevera kudya kwakakodzera kunowedzerwa neprotheni, uye kushandura ku circular uye cardio. Nekuvaka iyi, hapana mitambo yezvidzidzo inodiwa. Chimiro chemuumbi wemuviri-mesomorph ndi Jay Cutler.
Ectomorph, mesomorph, endomorph - sei kutsanangura marudzi ako?
Chokutanga pane zvose, zvakakosha kuziva kuti izvo zvinonzi "zvakachena" mapoka edzimba dzinovaka ndezvisinganzwisisiki zvinoshamisa, kazhinji pane mavara akasiyana-siyana. Kuti uone kuti uri ani nemutemo wemuviri, ita zviyero, uongorore hupamhi hwemapfudzi, chiuno uye chiuno, kureba kwemaoko nemakumbo maererano nedu. Ongorora kana zvakanga zviri nyore kuwedzera uremu pawakanga uri nemakore 17-20. Purogiramu yekurovedza inofanira kusarudzwa chete mushure mokunge maziva muviri wenyu. Kudya kwe ectomorph, mesomorph uye endomorph zvakare zvakasiyana zvikuru. Inofanira kugara ichiyeukwa kuti chinangwa chaunoda chinogona kugara chiripo kana uchiedza izvi uye tsungirira kune chinangwa chako!
