Mesomorphic muviri mhando. Endomorphically, mesomorphic, ectomorphic muviri mhando vavo unhu

Vaka - chimwe kuvandudzika nhengo dzomuviri, mafuta, mapfupa uye tsandanyama tishu. Maumbirwo, makuriro uye kukura mumuviri , mumwe munhu ari majini chiite. chirongwa The Implementation iri nhaka mukufamba ontogeny - anotevedzana vasiri, morphological, nokukanganisika transformations mumuviri kubva inception wayo kusvikira kumugumo woupenyu.

somatotype

Somatic Bumbiro - haisi nhamba zvakananga, asi purogiramu yacho kwomuviri mune ramangwana. Over upenyu hwevanhu kuchinja muviri, apo somatotype chinhu zvachose chinhu uye anodzokororwa kubva pakuzvarwa kusvikira pakufa. Mhando dzose chirwere, zera-ukama okunatsiridza, vakawedzera muviri kungawedzera kushandura chimiro, kukura muviri, asi kwete somatic. Zvinonzi kuzivikanwa maererano somatotipirovaniya (anthropometric kuyerwa) uye kunoratidzwa ne zvinhu uye metabolic pamwero (kwakapararira kukura mafuta, tsandanyama kana pfupa), psychophysiological kusiyana, propensity kune zvimwe zvirwere.

Endo-, meso, ectomorphy

Kune mhando nhatu mubumbiro: endomorphic, mesomorphic, ectomorphic. Mazita aya akakweretwa kubva mazita utachiona akaturikidzana: yomukati - endoderm (kubva akaumba zvomudumbu turakiti), svikiro - mesoderm (kubva akaumba zvemwoyo uye zvetsandanyama nemapfupa hurongwa) uye kwokunze - the ectoderm (kubva vanonzi vakaumba kufukidza prostate uye rinenge tsinga ). Pakazopera vhiki kukura rechitatu, sezvo tichiziva, embryo munhu achiratidza kunge-rukoko matatu kana-rukoko matatu nhovo ndiro. Munzvimbo rokunze rukoko chaioneka Neural chubhu, kudzika - the notochord, izvo zvinoratidza pakuonekwa axial nhengo embryo. muviri wake anova kura, akafukidza kumativi ose nokuda ectoderm, kubva vakazochinja kuumbwa Epiderme e ganda, tsinga, epithelium pamusoro nomumukanwa mhango, mugaranhoko, horo. Mesoderm zvinobva kuna nhengo dzomukati, majoini, tsandanyama, mapfupa, mwoyo uye vascular ezvinhu, ganda pacharo. Kamwe mukati embryo endoderm matanga kupinda kumicheto uye anoumba rudiment embryonic dumbu. Zvadaro neburi achizivisa riye pamwe fetus dumbu, iri tinoshandurirwa achiine rukuvhute mhete. Endoderm unoumba omumuviri uye epithelium pamusoro kufema turakiti uye zvomudumbu hurongwa. Ichi yose muitiro ndiyo somatotipirovaniya iro secrete muviri mhando.

ectomorphs

Ectomorphic muviri mhando anonzi asthenic. nhengo dzayo kusiyaniswa yakamanikana hudyu uye mapfudzi (pamusoro akaenzana). Kukura vanhu vakadaro kazhinji kupfuura avhareji uye nhamba yacho yakati chisina kutsetseka. negodo Universal vakarasisa vamwe nokuda kukwanisa kukurumidza kubvisa yokufutisa. Kazhinji vanhu vane ectomorphic muviri, kuti taita dzakabudirira netsandanyama. Kutenga anokwezva uye ichiyevedza siyana, vanofanira kubuda simba muviri. For ectomorphs dzinoratidzwa nokukurumidza muviri muviri nyore anomuchinja chikafu kupinda simba. Vamiriri kwakadai muduku kuita mukusimbisa muviri. Asi sezvo ari kutonga, "geza" ectomorphs - isingawanzowanikwi chinoshamisa. Kazhinji vane zvimwe zvainyanya yaingowanikwa vanhu vane mesomorphic muviri mhando unokubvumira kupomba ari kwetsandanyama.

Sports Nutrition ectomorphs

Sezvo huru dambudziko vanhu vakadaro - aiparadza kushayikwa uremu, havafaniri kunetseka pamusoro yakatarwa kufuta uye kungoita pacharo kuti zvigadzirwa. Zuva nezuva unofanira uchapedza magiramu anenge mana kusvika shanu mapuroteni chete kilogram kuti bodyweight. Kazhinji, puroteni vanofanira kupa vanenge makumi matatu kubva muzana zuva mafuta yaunodya. Makabhohaidhiretsi vari kudya inofanira kuva makumi mashanu muzana mafuta - vanenge makumi maviri. Kupa kutaridza kwetsandanyama, unofanira kupisa macalorie haisi zvakazara kugamuchira. Mukuwedzera, Muterere vanofanira kuvapo mambure makabhohaidhiretsi uye mafuta, pamwe chete yepamusoro mapuroteni. zvazvingava Daily - 2-2,5 zviuru macalorie adye ose maawa 2.5-3. Muzviitiko apo hazvibviri, Zvinokurudzirwa kushandisa chaiwo blends kuti kutsiva kuipa chikafu, uye zvinwiwa zvemitambo. Carbohydrate-mapuroteni muvhenganiswa uye mapuroteni apere ose zuva, kaviri pazuva. Inogona kuwedzerwa zvokudya puroteni zvichabatsira kuwedzera uwandu simba inodiwa kunodzidziswa.

Ectomorph vanofanira kunyatsoongorora kuongorora kakawanda uye kudya zvinovaka muviri vasati uye pashure muviri. Usatya wokunzwa kudyiwa makabhohaidhiretsi: sezvo tsika anoratidza chikafu ichi, kunoderedza kuparadza pezvakaitwa (catabolism) patinenge simba, unokurudzira anabolic migumisiro (kukura uye zvinyama kugadzira).

mesomorph

Mesomorphic muviri mhando inonzi normostenicheskaya. vanhu vakadaro vane zvakawanda nyanzvi mumitambo, zvemitambo chitarisiko, vane rectangular, tsandanyama, yakafara-pamafudzi nhamba. Yokumusoro mutumbi iri kazhinji yunifomu pamwe pasi, asi pamapendekete kupfuura hudyu. Nokuda yepanyama athleticism vanhu vane mesomorphic muviri mhando nokukurumidza uye zvakanaka kubudirira kunoguma simba kudzidzisa pane mamwe marudzi. Maitiro kubvisa mafuta apo dzichiri tsandanyama kubvumira mesomorph vawane achida chimiro. vanhu vaya vasina kuita mitambo, vane nani stocky mufananidzo, kwete mafuta. Kunyange asati kutanga zvidzidzo vamiririri ichi mhando vane zvakafanana, ichibata kwakakwana zvikuru.

Mesomorphic muviri mhando vakadzi

Kazhinji vakadzi mesomorphs tarisa denser kupfuura vakadzi ectomorphs, asi mukanyiwa chikuru muviri nokuda kwavo tsandanyama rinenge uye kwete mafuta. Madzimai aya kazhinji vane yakakwirira gwenya basa, uye saka kuti wakawedzera kudya. Kana mukadzi anotungamirira ane ndakagara mararamiro, zvinogona kufuta nokuda zvakanaka kuwana macalorie. Kuti mashoko uye vamiririri mesomorphic kuwirirana mhando vanofanira kuzotadza mafuta hachifanani sei tsandanyama tishu. Aine havi zvakanaka ndichengetedze vakadzi Petite mesomorph kunogona kuva chaihwo dambudziko.

Mesomorphic mamirire mhando yevanhu

Ndiwo kupfuura zvimwe uye simba hunhu. By hunhu wavo - extroverted pachisikirwo - mauto, kuramba zvinokangaidza. Ava zvakaisvonaka vakurukuri, uye varongi vari dzinongoitika vatungamiriri vane chinangwa mafungiro. The mufaro vanhu vane mesomorphic muviri mhando harioneki panguva kuvhiyiwa, uye Somugumisiro. Maererano zvidzidzo, 10-15 chete% vanogara munyika ndezvaJehovha mesomorph. Vazhinji vavo - gym womuenzaniso, nyanzvi Vamhanyi, nomukurumbira vatambi. vanhu ava vanoda nezvinangwa zvakajeka uye kubudirira kwavari, zviito zvavo zvose - pakarepo uye kutsunga. Mesomorphs madzitateguru vaigara noushamwari ezvinhu, saka haana kuda mafuta reserves kukurira muchando refu. Zvinokosha kucherechedza kuti mesomorphic muviri mhando kwakapararira munzvimbo vanhu raizouya African.

Sports Nutrition mesomorphs

Zuva adye 2,5 magiramu mapuroteni chete kilogram kuti bodyweight. Vanogona kugamuchira kubva zai nevachena, hove rakaonda, wakawondereiko kudai Turkey, huku mazamu. Makabhohaidhiretsi vanofanira kupa 60-65% of macalorie kubva kudya kwavo, mafuta - 15%. Unofanira kudya kashanu kusvika manomwe zuva. Nokuti vanhu venyika ino mhando mapuroteni chinozunungusa vari kunyanya yakarumbidza uye kutsiva simba kongiri. Monotonous Kudya haagoni kudya, unofanira kugara siyana ari Muterere. For mitambo mesomorphs akachinja zvinopfuura ecto- uye endomorphs. Panguva parameters pazera, uremu, urefu, uwandu subcutaneous adipose zvinyama vamiriri ichi mhando uchapedza macalorie nokukurumidza. Ndicho varidzi vanofara munhu rinopindirana, apo chikamu tsandanyama uye mafuta ari zvakakwana.

Endomorphs

Endomorphically mhando anonziwo hypersthenic. Nokuti vanhu vakadaro, chiverengero ndizvo chete kumeso, woita zvitarisiko, mapfupa makuru, hudyu dzavo kupfuura pamafudzi, nechepazasi muviri kune rokumusoro hurongwa kunorema. Endomorphs asingatani kufutisa, vane anononoka muviri uye akazivisa kuda kuchinja Kuzeyewa chikafu kupinda mafuta. In mukusimbisa muviri vanhu vane endomorphically nomuviri kashoma vabudirire, nokuti ichi vanofanira kuita nesimba zvikuru. Asi nokuda vanyatsodzidziswa zvinogoneka yokufudza kurema rezasi uye okumusoro nhengo dzomuviri uye mhanyisa muviri.

Sports Nutrition endomorphs

Danho rokutanga kuderedza zvikuru kudya mafuta. Mapuroteni zvinofanira anwa chete kuti meatless mishonga sezvo yakaderera-mafuta mugove kweTurkey zai nevachena, hove shoma-mafuta, huku zamu pasina ganda. Seinokonzera mapuroteni miriwo zvokudya haagoni kushandiswa. Uyewo, unoda kuita mune yokutanga yezana zuva kudyiwa michero. Makabhohaidhiretsi vanenge varumbidzwa yakaoma Somuenzaniso, mbatatisi, refu zviyo mupunga, bhinzi. Unogona kudya hapana zvinopfuura zvishanu kanomwe pazuva, uye migove zvinofanira kuva diki. Subject kuti mazano aya uchava zvinobvira normalize kuti muviri uye kuiita nenguva imwe optimum chechetere.

Sandwiches pamwe rakapfungaira nyama, soseji, ham, zvinwiwa, mafuta nomukaka zvigadzirwa, doro zvinofanira dziripowo. Kana zvakakodzera, kuderedza uremu unofanira kupa kupfuura ari fibrous zvekudya nokukwirira faibha, unofanira yekudyidzana pokugumira apo kudyiwa starchy makabhohaidhiretsi. Regai kudya zvakare mangwanani kana yapera, iwe unofanira kucherechedza hurumende musimba. Check out kudya vanofanira pamberi payo kunzwa mukaguta.