ectomorph ndi biotype yodziwika ndi kuvutikira kuwonjezeka kwa minofu ndi kunenepa, chifukwa cha mawonekedwe ake, mawonekedwe a kagayidwe kachakudya ndi kuchuluka kwa mahomoni. Chifukwa chake, kuti munthu yemwe ali ndi mtundu uwu akhale ndi zotsatira zabwino, ayenera kukhala ndi zabwino kwambiri ectomorph maphunziro ndi m'modzi zakudya kusinthidwa, monga ectomorph sakhala ndi njala yambiri, yomwe imasokoneza zotsatira za kupindula kwa minofu.
Ngakhale kukhala biotype yovuta, mutha kugwiritsa ntchito minofu kupindula zowonjezeraMaphunziro a ectomorph ndi zakudya zikasinthidwa bwino, zimakhala zabwino kwambiri pomanga thupi lopanda mafuta ambiri. Osiyana ndi ma endomorphs, mwachitsanzo, ndani angapeze misa yambiri ndi kulemera, koma ndi mafuta ambiri ophatikizidwa.
WERENGANI >>> Dziwani zambiri za Makhalidwe a Ectomorph!
O ectomorph maphunziro imayenera kusinthidwa bwino kwambiri masewera olimbitsa thupi kuti mupeze minofu, popeza ndi anthu omwe ali ndi mwayi wolowa m'maiko osatukuka ndi maphunziro atalikirapo, ndipo mwayi wawo wolowa nawo mopambanitsa ndikuchita mopambanitsa ndi wokulirapo.
Chifukwa chake, kusintha kwama voliyumu mwamphamvu ndi kupuma mokwanira ndizomwe zingalimbikitse zotsatira zake.
Chifukwa chake, m'nkhaniyi ndikufuna ndikubweretsere lingaliro la ectomorph maphunziro, kuti athe kukhala ndi zotsatira zabwino ndikudabwitsidwa ndikusintha koyenera kuti akwaniritse bwino ntchito yomanga thupi. Inu?
Chidule cha Ectomorph Training
Ectomorph imafunikira maphunziro achidule, ovuta omwe amalola makamaka zoyambitsa za myofibrillar.
Nthawi zambiri timagwira ntchito ndi ma seti ochepa, kubwereza ndi machitidwe ochepa, kusiya njira zamakono, monga ma supersets ndi ma seti ophatikizika, omwe amatha kufunafuna zambiri. mphamvu kwa munthu amene ali ndi a kugwiritsa ntchito caloric mkulu.
timagwiritsa ntchito kuchokera masewera olimbitsa thupi, kotero kuti maphunziro achepetse mphamvu (zolimbitsa thupi zamtunduwu amachita zingapo minofu), komanso kuti mutha kulimbikitsa kuchuluka kwa ulusi komanso kuti muzitha kugwira ntchito bwino pa neuromotor system.
Pomaliza, tikupangira kuti maphunziro samapitilira kulikonse kuyambira mphindi 50 mpaka 60 mphindi.
Tsiku 1 - Lolemba: Deltoids ndi Triceps
- Zochita 1: Anakhala pansi dumbbell chitukuko - 2X12-15 (kutentha); 1X8; 1X6;
- Zochita 2: Ndakhala pampando wa dumbbell - 1X12 (konzekera); 1X8; 1X6;
- Zochita 3: Kukwera kwammbali ndi zingwe zoyimirira - 1X8 (mbali iliyonse);
- Zochita 4: Kutambasula kwa chigongono cha pulley ndi chogwirira chowongoka - 1X12-15 (Kutentha); 2X6;
- Zochita 5: French ndi dumbbell - 1X8; 1X6;
- Zochita 6: Kukankha kumodzi ndi zingwe (gwiritsirani ntchito kumbuyo) - 1X8 (mbali iliyonse);
- Zochita 7: Chepetsani ndi bala kuchokera kutsogolo - 1X12 (Kutentha); 1X10; 2X8.
Maphunzirowa amayamba ndimayendedwe oyambira a deltoids ndipo, pamapeto pake, amagwiritsa ntchito masewera olimbitsa thupi amodzi. Timachitanso chimodzimodzi ndi triceps brachii, ndikugogomezera ntchito yoyenera ya magawo awo osiyanasiyana, monga momwe tinkachitira kale ndi ma deltoid.
Ndikofunikira kuti m'malo otenthetsa, MUSALEPHERE, popeza amangokhala ofunda. Pa Kulephera kwakukulu kuyenera kufikiridwa muntchito. Mwa iwo, muyenera kuyesetsa kwambiri, zikhadabo zanu zonse! Ndi ma seti ochepa, ma reps ochepa ndipo muyenera kuwapangitsa kuti azikhala osangalala nthawi yanu!
Pakukweza kotsogola (onse okhala ndi ma dumbbells ndi chingwe), gwirani gawo lowoneka bwino la kayendetsedwe kake (kukwera) kwamasekondi 4 ndikuchita zachiwawa (zotsika).
Zomwezo ziyenera kugwiranso ntchito pazochita zonse za triceps brachii.
Mukuchepera, mukuyenera kukhalabe ndi masekondi awiri pachimake pachimake.
- Mpumulo pakati pamndandanda: Masekondi awiri.
- Kupuma pakati pa masewera olimbitsa thupi: Masekondi awiri.
Tsiku 2 - Lachiwiri: Miyendo ndi ana angvesombe
- Zochita 1: Extender mpando - 2X12 (Kutentha); 1X8; 1X6;
- Zochita 2: Gulu la Free la Barbell - 1X12; 1X10 (Kutentha); 1X8; 1X6;
- Zochita 3: Mwendo Press 45º - 1X10 (Kutentha); 2X8;
- Zochita 4: Flexor tebulo - 1X12; 1X10 (Kutentha); 1X8; 1X6;
- Zochita 5: Okhazikika ndi bala - 1X12 (Kutentha); 1X8; 1X6;
- Zochita 6: Kuyimilira kwazomera - 1X12 (kutentha); 1X10; 2X8.
Pa tsiku lachiwiri, tidzaphunzitsa mamembala apansimwachitsanzo ntchafu ndi miyendo. Patsiku lino, kuvala ndi kung'ambika ndikwabwino kwambiri, kotero ndikupangira kuti mupange zabwino akamwe zoziziritsa kukhosi zaulere mukamaliza kulimbitsa thupi.
Zochita zoyambirira zikhala kutambasula mpando, Kukonzekera ma quadriceps ndi mawondo ndikupewa kuvulala. Pazochita zoyambazi, pachimake, muyenera kugwira masekondi awiri.
Ayi squat waulere, nsonga yayikulu ndiyakuti: Gwiritsani ntchito lamba! Ndiwofunikira kwambiri pakukhazikitsa maziko, makamaka tikamapereka zonse zomwe tingathe motsatizana.
Ntchito yachitatu ndi Makina osindikizira a mwendo wa 45, Zomwe kuphatikiza pakugwiritsa ntchito minofu yamkati mwa ntchafu, zimagwiritsanso ntchito mitsempha, ndi ma glutes, mwa zina.
Posakhalitsa, timasamukira ku tebulo la flexor zomwe ndizofunikira pakupanga ma hamstrings abwino, ouma zomwe zithandizira ma glutes ndipo, timaliza ndi ana ang'ombe, ndi masewera olimbitsa thupi Kuyimilira kwa plantar kuyimirira, yomwe imagwiritsanso ntchito ulusi wa minofu kuchokera ku soleus, plantar, ndi gastrocnemius.
- Mpumulo pakati pamndandanda: Masekondi awiri.
- Kupuma pakati pa masewera olimbitsa thupi: Masekondi awiri.
Tsiku 3: Lachitatu: Kutsika
Pumulani ndi kudya (kwambiri)! Izi zidzakhala zofunikira kuti mukule bwino!
Ngakhale masiku omwe simumaphunzitsa, mumafunikira kudya kwamagetsi ndi ma macronutrients okwanira, ndipotu EPOC yanu ikadali yokwera ndipo zopanga zanu ndi "zikwi zapitazo".
Mosiyana ndi anthu ena, sindimalimbikitsa kuti ma ectomorphs achepetse mphamvu zawo kapena ngakhale chakudya. Chokhacho chomwe sayenera kudya, ngati chilipo, ndikugwedezeka kwa pre and post workout, komanso zowonjezera kulimbitsa thupi koyambirira.
Tsiku 4: Lachinayi: Chifuwa ndi Mimba
- Zochita 1: Makonda a Ben Ben Press - 1X12 (Kutentha); 1X10 (Kutentha); 1X8; 1X6;
- Zochita 2: Molunjika Dumbbell Crucifix - 1X12 (konzekera); 1X8; 1X6;
- Zochita 3: benchi atolankhani ndi dumbbells - 1X8; 1x6;
- Zochita 4: Crucifix wokonda ndi Dumbbells - 1X8; 1X6;
- Zochita 5: Mimba pamimba ndi chingwe - 3X15; bi-set ndi Chitani masewera 6: M'mimba ndi bolodi -3x20;
- Zochita 7: Parachute Mwendo Lift - 4X20.
Zochita zoyambazo zimayang'ana kumtunda kwa zikuluzikulu za pectoralis, lomwe ndi gawo lalikulu kwambiri ndipo liyenera kuwunikiridwa makamaka pamatenda akuluakulu a pectoralis. Nthawi ya onetsetsani kusindikiza kwa benchi, gawani cholowa (chotsikira) cholamulidwa bwino kwa masekondi pafupifupi 2 mulitali. Osapanga momasuka kwambiri chifukwa izi zimapangitsa mapewa anu kugwira ntchito molimbika kuposa chifuwa chanu, mofanana ndi phewa lanu ndilo malire.
Zochita zachiwiri ndi molunjika mtanda wokhala ndi ma dumbbells, ndi masewera olimbitsa thupi kwambiri, omwe amagwira ntchito pachifuwa kwathunthu, chifukwa cha benchi (rectum). Imatumikiranso ngati "pre-kutopa" pakusunthira kwotsatira komwe ndiko kusindikiza kwa benchi.
Ngati benchi atolankhani, tidasankha kugwiritsa ntchito ma dumbbells m'malo mwa barbell, chifukwa kupsinjika kwa olowa kumakhala kocheperako tikamagwiritsa ntchito ma dumbbells. Kuyenda kwake kumakulanso nakonso ndipo mayendedwe ake ndiotomical kwambiri. Apanso, munthawi yamaulendo (eccentric (descent)), yesetsani kuwongolera momwe mungathere.
Kuti timalize maphunziro pachifuwa, tidasankha mtanda wopendekera wokhala ndi ma dumbbells. Imagwira kumtunda kwa pectoral bwino. Nthawi zonse kumbukirani kukhazikika pamapewa anu munthawi imeneyi kuti mapewa anu asakhale opinimbira kuposa chifuwa chanu. Zoyimbira ziyenera kutsikira pachifuwa (pamwamba pamiyendo) osati mapewa, monga momwe anthu ambiri amachitira.
Kuti timalize maphunzirowa, tidanyamuka kupita ku m'mimba bi-set (pamimba pa pulley ndi chingwe pamimba pa thabwa), Yopangidwira pamimba chapamwamba komanso masewera olimbitsa thupi amodzi mdera lotsika (kukweza mwendo wa parachute).
Ngakhale pamimba pamafunika nthawi zonse pakuchita masewera olimbitsa thupi, kugawa magawo kumatha kuyisangalatsa mosiyana, motero kuwonetsa kupita patsogolo kwakukulu. Pankhani ya ectomorphs, Kuphunzitsa kwamimba 1X kapena masabata a 2X ambiri akuwonetsedwa. Kumbukirani kuti pamimba ndi gulu lomwe limagwiridwa ntchito pokhazikika pazochitika zina zonse.
- Mpumulo pakati pamndandanda: Masekondi awiri.
- Kupuma pakati pa masewera olimbitsa thupi: Masekondi awiri.
Tsiku 5: Lachisanu - Dorsal (kumbuyo) ndi biceps
- Zochita 1: Kufufuza Padziko Lapansi - 1X12 (Kutentha); 1X10 (Kutentha); 1X6; 1x4;
- Zochita 2: Khola lokhazikika - bala 50;
- Zochita 3: Mzere wopindika ndi bala - 2X10 (Kutentha); 1X8; 1X6;
- Zochita 4: sitiroko yochepa ndi chogwirira katatu - 1X10 (kutentha); 1x8; 1x6;
- Zochita 5: Chingwe cholunjika ndi bala yolunjika - 1X12 1X10 (Kutentha); 1X8; 1X6;
- Zochita 6: Chingwe cha nyundo chokhala ndi ma dumbbells oyimirira (munthawi yomweyo) - 1X10 (konzekera); 2X8.
M'maphunziro am'mbuyo (kumbuyo), timayamba ndi imodzi mwazinthu zazikulu zitatu zomanga thupi, wakufa, kuti mutenthetse thupi lonse ndipo, nthawi yomweyo, gwirani ntchito yanu. Ndikofunikira kwambiri kuti zakufa nthawi zonse zizichita bwino kwambiri komanso ndi njira yolondola. Anthu ambiri pamapeto pake amavulala ndi gululi chifukwa SAKUDZIWA momwe angachitire bwino. Komanso, pogwiritsa ntchito katundu wokulirapo, musaiwale lamba.
Kenako timasamukira ku khola lokhazikika. Ndizovuta kwambiri kuposa pulley ndipo zimatilola kuti tizigwiritsa ntchito mphamvu, ma neuromuscular system ndikupeza maluso monga kuwongolera, kulumikizana kwa magalimoto ndikuwongolera. Munthawi iyi, tichita maseti ambiri kuti timalize kubwereza 50. Zina zonse pakati pa masekondi ziyenera kukhala masekondi 45 okha.
Patsogolo, tili ndi mzere yokhala ndi bar, komanso yofunikira pamiyendo ndikuti tichita ndi supine kugwira, kufuna mphamvu zochepa, zomwe zatopa kale ndi zochitika ziwirizi.
Pomaliza, tidamaliza maphunziro a dorsal ndi mzere wotsika wokhala ndi chogwirizira chamakona atatu, zomwe zingathandize kugwiritsira ntchito zinyenyeswazi zakumbuyo.
Tinayamba maphunziro a biceps pogwiritsa ntchito barbell azipiringa yomwe ndi kayendedwe kabwino kwambiri ka ma biceps. Palibe chinsinsi chachikulu choyendetsera. Ingokhalani olamulira, makamaka mgulu la eccentric (pansi) la mayendedwe, ndipo musayang'ane kumbuyo kwanu m'chigawo chokhazikika (mmwamba).
Tidamaliza maphunziro ndi ulusi wa nyundo, Cholinga cha ntchito ya ma brachials komanso brachioradialis. Zimakhala zachilendo kuwona anthu "akukoka" dumbbell m'malo mosinthasintha zigongono ndikuziika pang'ono moyang'ana kutsogolo, bwino kupatula mikono ndi mikono, yomwe ndi mawonekedwe olondola.
- Mpumulo pakati pamndandanda: Masekondi awiri.
- Kupuma pakati pa masewera olimbitsa thupi: Masekondi awiri.
Kutsiliza
Munkhaniyi tinatha kudziwa malingaliro a maphunziro a ecomorphs.
Dziwani >>> Malangizo 6 Ofunika Kwambiri pa Ectomorph Kuti Mupeze Zotsatira Zabwino Zamisa!
Komabe, nthawi zonse muzisamalira zosowa zanu ndikusintha zofunikira pamachitidwe, popeza tikudziwa kuti si aliyense amene angathe kuchita mitundu yonse ya masewera olimbitsa thupi.
Zachidziwikire, kutsatira kulimbitsa thupi uku ndikutenga gawo lanu lolimbitsa thupi kwambiri, kupumula ndikudzidyetsa bwino, mupeza zotsatira zowonekera.
Maphunziro abwino!
Za Post Author
Nthawi zambiri ndimanena kuti kumanga thupi kwa cholinga chilichonse kuyenera kukhala tsiku lililonse, ndithudi kupumula Lamlungu, makamaka kwa iwo omwe akufuna kupeza misala yowonda, chifukwa mukhoza kuphunzitsa minofu yanu 2x pa sabata ngati mawonekedwe anu ndi ABC. Ngati mutha kupita ku masewera olimbitsa thupi 3x pa sabata, ndikukulangizani kuti muchite FULLBODY, ndiye kuti simungalole kuti minofu yanu ipumule kwa nthawi yayitali kwambiri, zomwe zidzalepheretsa cholinga chanu cha hypertrophy.