đŸ”„Kuphunzitsa Ectomorph: Malingaliro a Kupeza Mofulumira Kwa Minofu

Anthu omwe ndi Ectomorphs amafunikira njira yophunzitsira yomwe imasinthidwa moyenera ndi mtundu wa biotype, chifukwa nthawi zambiri zovuta kusintha ndimomwe zimagwiritsidwira ntchito pophunzitsa. Chifukwa chake, m'nkhaniyi mutha kutengera njira yophunzitsira yomwe ingathandizire zotsatira zanu.

Popeza Ectomorph ndi biotype yomwe imakhala ndi vuto lokhala ndi zovuta pakumanga minofu chifukwa cha zovuta zathupi, kuthamanga kwa kagayidwe kake komanso kapangidwe kake ka thupi, ndikofunikira kuchita mayeso ndi njira zosiyanasiyana zophunzitsira kuti mupeze zotsatira zomwe zikuyembekezeredwa.

Ngakhale ndizovuta kwambiri kukhala ndi minofu, Ectomorph imakonda kukhala ndi thupi lokongoletsa komanso mafuta ochepa ngati maphunziro ndi zakudya zasinthidwa moyenera.

Kuti mukulitse zotsatira, muchepetse mwayi wamatenda am'matumbo kudzera mu kagayidwe kofulumira, ndikupeza mwayi wophunzitsira wabwino, machenjerero ena ayenera kugwiritsidwa ntchito ndi Ectomorph.

Poganizira izi, m'mizere ingapo mudzawona njira yapadera yomwe ingakhale yosangalatsa kwa ma Ectomorphs kuti apange minofu yolimba kwinaku akugwiritsa ntchito kuthekera kwakukulu kwa thupi komanso kuwonongeka pang'ono panjira.

Chidule cha Ectomorph Training

maphunziro ectomorph

Lamulo lomwe limatsatiridwa kwambiri pamaphunziro a Ectomorph ndi ili: Phunzitsani mwachangu komanso mwamphamvu.

Nthawi zambiri ndimtundu wa maphunziro omwe amafunika kufunsa kuti thupi lizikhala ndi malire munthawi yochepa, popeza imakhala ndi magawo ochepa, masewera olimbitsa thupi ochepa komanso obwereza pang'ono.

Poyamba sizosangalatsa kuyika njira zapamwamba monga ma supersets, chifukwa amatha kumaliza kupititsa patsogolo kagayidwe ka Ectomorph, kamene kali kale kwambiri.

Chizindikiro chabwino cha ma Ectomorphs ndikulimbitsa thupi komwe kumafufuza zoyeserera zoyambira ndipo ngati zingatheke pamakina okhala ndi nthawi yomwe imasiyanasiyana pakati pa 50 ndi 60 mphindi kutalika.

Nazi zitsanzo za zolimbikitsa zolimbitsa thupi:

Lolemba / Tsiku Loyamba: Deltoids ndi Triceps

  • 1: Kukhala pa benchi - Kukula ndi ma dumbbells - 1X12-15 (kutentha); 2X8; 2X6;
  • 2: Kukhala pampando wazitsulo - 1X15 (kutentha); 1X8; 1X6;
  • 3: Kuyimirira - Kukweza mbali imodzi ndi zingwe - 1X8 (Kutentha);
  • 4: Pamtanda wokhala ndi chogwirira chowongoka - Zowonjezera zowonjezera - 1X12-15; 2X6;
  • 5: French triceps yokhala ndi dumbbell - 1X8; 1X6;
  • 6: Kubwezeretsanso kumbuyo - Kubweza mbali imodzi ndi zingwe - 2X8 (mbali iliyonse);
  • 7: Kupindika kuchokera kutsogolo pogwiritsa ntchito bala - 1X12; 2X10; 1X8.

Cholinga chachikulu cha maphunzirowa ndikuchita masewera olimbitsa thupi, komabe, chofunikira pakukula bwino kwa ma deltoid, kuti maphunzirowa afikire magawo onse amapewa kwathunthu ndikulola kukula kwambiri.

Pochita masewera olimbitsa thupi, gwiritsani ntchito zolemetsa zochepa kuti zisafike polephera kwambiri, potero mphamvuzo zidzasungidwa pazochita zazikuluzikulu.

Mukakweza mbali, yesani kupherako pochepetsa kulemera mwakuchedwa kupitilira kwa masekondi 4 kuti muchepetse kutopa ndi chitukuko chamapewa.

Njira yomweyi yogwiritsidwa ntchito paphewa iyenera kugwiritsidwa ntchito pama triceps.

  • Kupumula: Masekondi 60 pakati pa seti, masekondi 90 pakati pa masewera aliwonse

Lachiwiri / Tsiku lachiwiri: Miyendo ndi ana angvesombe

  • 1: Makina - Extender Mpando - 3X12 (Kutentha); 2X8; 1X6;
  • 2: Squat Yaulere - Yopangidwa ndi barbell - 2X12; (Kutentha); 2X8; 1X6;
  • 3: Makina - Mwendo Press 45Âș - 2X10 (Kutentha); 3X8;
  • 4: Makina - Flexor tebulo - 2X12; (Kutentha); 2X8; 1X6;
  • 5: Zolimba zomwe zimachitika pa bar - 2X12 (Kutentha); 2X8; 1X6;
  • 6: Kuyimirira - mapindikidwe obzala - 2X12 (kutentha); 2X10; 2X8.

Patsiku lachiwiri la maphunziro, kupsyinjika kwakuthupi kudzakhala kwakukulu poganizira kuti zolimbitsa thupi za m'munsi zimafunikira zambiri mthupi.

Chifukwa chake, wina ayenera kupita kukaphunzira ndi mphamvu yayikulu, pomwe tikulimbikitsidwa kuti tidye pafupi 2 maola musanaphunzire.

Kuphatikiza apo, mukamaliza zolimbitsa thupi, zimalimbikitsidwanso kuti muzidya chakudya chokulirapo, popeza kuchuluka kwa mphamvu zomwe mumagwiritsa ntchito pophunzitsa mwendo ndizochuluka kwambiri.

Ponena za maluso omwe akukhudzidwa ndi maphunzirowa, kutenthetsa kudzachitika pa mpando wowonjezera kuti akonzekeretse ma tendon, ligaments ndi ma quadriceps omwewo pazotsatira zotsatirazi.

Cholinga cha mpando wa extensor ndikuteteza kuti minofu izikhala yolimba poigwira kwa masekondi awiri isanatsike kuti minofu izidzaza magazi mwachangu kwambiri.

Makina osindikizira mwendo ndi squat yaulere ndiomwe azikhala ndi mwayi wopanga minofu ya quadriceps kuti iwonekere.

Sankhani kuphedwa koyenera, ndi liwiro loyenera pomwe silithamanga kwambiri kapena silichedwa.

Kenako tebulo la flexor lidzayang'anira kumaliza ntchito yakumbuyo ndi khosi, zomwe zikhala zitatha kale ndi zochitika zina zomwe zachitika.

  • Kupumula: Masekondi 90 pakati pa seti ndi mphindi 2 pakati pa masewera aliwonse

Tsiku 3: Lachitatu: Kutsika

Cholinga chake pano ndikuti thupi liziyambanso kuchira ndikuletsa kuchepa kwa kagayidwe kake kuti kachulukane chifukwa chakuchita bwino.

Kuphatikiza apo, sizosangalatsa kuti Ectomorph aziphunzitsa mwamphamvu kwakanthawi kwakanthawi osapumira mokwanira.

Pitirizani ndi zakudya zomwe mumadya ndikudya ma calorie ofanana omwe atsimikiziridwa tsikulo, chifukwa kagayidwe kake kamathamanga.

Tsiku 4: Lachinayi: Chifuwa ndi Mimba

  • 1: Pa bar - makina osindikizira a benchi - 2X12 (konzekera); 1X10 (Kutentha); 2X8; 1X6;
  • 2: Ndi ma dumbbells - Molunjika mtanda - 2X12 (Kutentha); 2X8; 1X6;
  • 3: Makina osindikizira a Barbell benchi - 1X8; 1X6;
  • 4: Crucifix wokonda ndi Dumbbells - 1X8; 1X6;
  • 5: Pa pulley - M'mimba ndi chingwe - 2X15;
  • 6: Mimba pamimba - 3X20;
  • 7: Parachute Leg Lift - 4X20.

Cholinga cha masewera olimbitsa thupi oyamba ndikupanga chifuwa chapamwamba, chifukwa ili ndi vuto lalikulu kwa Ectomorphs ambiri.

Ndikofunikira kuti makina osindikizira a benchi azitha kuyendetsedwa mosamala, kupitilira masekondi pafupifupi 2, "kugwira" kulemera kwake kukulitsa chitukuko m'derali.

Mtanda ndi ntchito yolumikizana yomwe imagwira ntchito mbali zonse za pectoral, ndipo imagwiranso ntchito ngati njira yokokera magazi ambiri mu pectoral yonse ndikupangitsa kuti zisamawonongeke bwino pa benchi.

Makina osindikizira a benchi akuyenera kuchitidwa ndi ma dumbbells, chifukwa cha kukulira kwa pectoral komanso kuchepa kwakanthawi kovulaza, nthawi zonse kulemekeza nthawi yoyenera kuphedwa komanso mayendedwe osiyanasiyana.

Zochita zomaliza za pectoral ndi mtanda wopendekera, womwe ungagwire bwino gawo lapamwamba la pectoral m'njira yabwino.

Chifukwa cha kutopa kwamaphunziro ambiri, m'pofunika kuyang'anitsitsa kuwongolera ma scapulae ndikutsitsa kulemera, nthawi zonse kukhalabe olimba komanso kuwongolera koyendetsa.

Zochita zotsatirazi zimapangidwira maphunziro am'mimba, pomwe zojambulazo zidzachitidwa ndi machitidwe awiri motsatana popanda kupumula.

Zochita izi zimagwira ntchito pamimba chapamwamba komanso chakumunsi, pomwe cholinga chake ndikupeza mphamvu ndi tanthauzo ndikucheka kozama.

  • Kutsika: masekondi 60 pakati pama seti ndi masekondi 90 pakati pa masewera olimbitsa thupi (kupatula gawo lamimba)

Tsiku 5: Lachisanu - Dorsal (kumbuyo) ndi biceps

  • Chitani 1: Deadlift - 1X12 (konzekera); 1X10 (Kutentha); 1X6; 1x4;
  • Chitani 2: Bar Yokhazikika - Bar 50;
  • Chitani 3: Mzere wopindika wa barbell - 2X10 (konzekera); 1X8; 1X6;
  • Kuchita masewera olimbitsa thupi 4: Mzere wotsika wokhala ndi chogwirizira chamakona atatu - 1X10 (kutentha); 1X8; 1X6;
  • Zochita 5: Barbell yokhala ndi bar yolunjika - 1X12 1X10 (kutentha); 1X8; 1X6;
  • Zochita 6: Chingwe cha nyundo chokhala ndi ma dumbbells oyimirira (munthawi yomweyo) - 1X10 (konzekera); 2X8.

Pokumbukira kuti minofu yam'mbuyo ndiyotakata kwambiri, imangofunika chidwi kwambiri pakuchita masewera olimbitsa thupi komanso kutopa kwambiri kwaminyewa.

Nthawi yakufa ndiyabwino kutenthetsa minofu ndikulimbikitsa kufalikira kwa thupi lonse, kuti mutha kukhala ndi chidziwitso chambiri cha thupi munthawi zonsezo.

Ndikofunikira kuyika patsogolo kuphedwa koyenera kuti muchepetse chiwopsezo chovulala ndikupititsa patsogolo chitukuko chakumbuyo.

Zochita zotsatirazi zomwe zingathandize kukulitsa msana ndikuwonjezera kutambasula kwa minofu ndi bala yolimba, komwe cholinga chake ndikupangiranso maulendo 50, ngakhale atakhala ndi ma seti angati, osayiwala njira yoperekera bwino.

Ino ndi nthawi yoti mzere wa mabulosi ukhale, masewera olimbitsa thupi koma othandiza kwambiri pakupanga ziboliboli, apa magwiridwe antchito akuyenera kugwiritsa ntchito supine grip kuti athandizire kuphedwa ndikupeza ma biceps pang'ono.

Pakatikatikatikati adzagwiritsidwa ntchito pamzere wotsika pamakina amakona atatu, omwe adzagwiritsenso ntchito ngati kutentha kwa ma biceps omwe adzagwiridwe ntchito lotsatira.

Zochita za biceps zikhala zopindika ndi ma nyundo, zomwe zimagwiritsa ntchito ma biceps onse mozama.

Choyambirira chiziyenera kuperekedwa pamaluso ndi nthawi yobwereza, kotero cholinga chiyenera kukhala kunyamula katundu mobwerezabwereza mwachangu.

    • Kupumula: masekondi 60 pakati pa masekondi ndi masekondi 90 pakati pa masewera olimbitsa thupi

Mapeto omaliza a ma ectomorphs

ectomorph maphunziro

Ndikotheka kuwona kuti maphunziro a Ectomorphs amaika patsogolo kuyeserera kwa zolimbitsa thupi komanso kuchepa kwa voliyumu komanso kutalika kwa maphunziro onse.

Izi zidapangidwa kuti zithetse kagayidwe kofulumira ndikulipira zovuta pakupeza minofu.

Mwanjira imeneyi ndizotheka kuyika patsogolo kulimba kwake komanso Ectomorph yonse, kuti athe kupeza zotsatira zake zonse.

Tags

    • ectomorph maphunziro
    • maphunziro ectomorph
    • ectomorph maphunziro
    • maphunziro a ectomorph yamwamuna
    • ndi maphunziro abwino ati a ectomorph
    • hypertrophy yopyapyala
    • machitidwe a ectomorph
    • ectomorph mwendo wophunzitsira
    • ectomorph maphunziro
    • wopanga zomangamanga ectomorph
    • maphunziro apamwamba a ectomorph hypertrophy
    • magawo a maphunziro a ectomorph
    • ectomorph pepala lophunzitsira
    • magawo a maphunziro a ectomorph
    • maupangiri a ectomorph
    • magawo a maphunziro a ectomorph
    • wopanga zomangamanga ectomorph
    • maphunziro a abcde ectomorph
    • ectomorph wamphamvu
    • omanga ectomorph
    • ectomorph mawonekedwe
    • Miyezi 6 ya ectomorph academy
    • ectomorph wamkazi asanafike kapena pambuyo pake
    • ectomorph mawonekedwe achilengedwe
    • ectomorph momwe mungapezere minofu
    • ectomorph chisinthiko
    • sheipado ectomorph
    • isanachitike kapena itatha ectomorph
    • ectomorph yachikazi
    • ectomorph mawonekedwe
    • ectomorph isanachitike komanso itatha
    • ectomorph wachilengedwe
    • ectomorph mawonekedwe
    • minofu ectomorph
    • chakudya cha ectomorph kukula
    • amuna oonda asanayambe komanso atachita masewera olimbitsa thupi
    • Zakudya za hypertrophy ectomorph
    • zakudya za hypertrophy ectomorph
    • ectoform
    • kuchuluka kwama calories omwe ectomorph amadya patsiku
    • kudya ectomorph
    • ectomorph misa zakudya
    • ectomorph hypertrophy zakudya
    • zakudya za ectomorph kuti mukhale ndi minofu yambiri
    • kumanga thupi kwa oyamba kumene owonda
    • chakudya chochuluka cha ectomorph
    • zakudya za ectomorph kuti mukhale ndi minofu yambiri
    • kudyetsa ectomorph
    • zakudya ectomorph
    • kulimbitsa thupi moyenera kuti minofu ipindule
    • chakudya cha ectomorph
    • kalisthenics maphunziro magawano
    • Ndiyenera kupita kangati ku masewera olimbitsa thupi sabata iliyonse
    • kudya ectomorph
    • Ndiyenera kupita kangati ku masewera olimbitsa thupi kuti ndikapeze misa
    • zakudya za ectomorph
    • chachikazi ectomorph biotype
    • maphunziro a calisthenics kuti mukhale ndi minofu yambiri
    • zowonjezeretsa kwa oyamba kumene owonda
    • ndiyenera kupita kangati ku masewera olimbitsa thupi
    • maphunziro olemera kuti mukhale ndi minofu yambiri
    • kangati kuti ndipite ku masewera olimbitsa thupi sabata iliyonse
    • Zakudya za thupi la ectomorph
    • mitundu ya maphunziro a hypertrophy
    • maphunziro a calisthenics sabata iliyonse
    • chizolowezi chochita masewera olimbitsa thupi kuti mukhale ndi minofu yambiri
    • maphunziro mlungu uliwonse kupeza minofu misa
    • kukhala wolimba kukhala wowonda
    • Ndine wochepa thupi ndipo ndikufuna kukhala ndi minofu yambiri
    • ndi mitundu iti ya masewera olimbitsa thupi kuti mupeze minofu ya minofu
    • zakudya za ectomorph
    • omanga zomangamanga
    • zakudya za ectomorphs pdf
    • kugwira ntchito katatu pamlungu pazotsatira
    • maphunziro kunyumba phindu misa
    • zingati mndandanda kuti mupeze misa
    • mndandanda wa calisthenics
    • mitundu ya kulimbitsa thupi kwa hypertrophy
    • dongosolo lokonzekera masewera olimbitsa thupi
    • momwe mungapezere mphamvu zowonjezera mu calisthenics
    • pulogalamu yopindulitsa
    • oyamba kulimbitsa thupi kuti apeze minofu
    • hypertrophy malire achilengedwe
    • zolimbitsa thupi katatu pamlungu
    • mitundu ya maphunziro a hypertrophy
    • misa yophunzitsa
    • machitidwe abwino kwambiri kuti mukhale ndi minofu
    • kulemera kwambiri kapena kubwereza mobwerezabwereza
    • masewera olimbitsa thupi kuti mukhale olemera
    • Kuwongolera kumapeto
    • ndandanda zolimbitsa thupi kuti mukhale ndi minofu yolimba
    • zolimbitsa thupi kuti mupeze misa


Yankhani