Mesomorph Rudzi rweMuviri: Chii Chiri, Kudya, uye Zvimwe

Zvemukati

• Ndeapi marudzi emuviri?
• Mesomorph mhando yerudzi
• Dzimwe mhando dzemuviri
• Ectomorph
• Endomorph
• Mhando dzemiviri yemuviri
• Kudya kunopa zvakanakisa mhedzisiro yemesomorphs
• Gender inotamba sei mumhando dzemuviri?
• Kuvaka muviri neye mesomorph yemhando yemuviri
• Kurera uremu
• Cardio
• Kutora

Mhedziso

Miviri inouya nenzira dzakasiyana uye saizi. Kana iwe uine chikamu chakakwira chetsandanyama pane mafuta emuviri, unogona kunge uine izvo zvinozivikanwa semesomorph yemhando yemuviri.

Vanhu vane mesomorphic miviri vanogona kunge vasina dambudziko rakawanda kuwana kana kurasikirwa uremu. Vanogona kuwanda uye kuchengetedza tsandanyama nyore nyore.

Sei mhando yemuviri ichikosha? Icho chimiro chemuviri wako wakasarudzika. Kuziva mhando yemuviri wako kunogona kukubatsira kuti uwane zvinangwa zvako zvekudya uye zvemuviri.

Ndeapi marudzi emuviri?

Muongorori uye wezvepfungwa William Sheldon akaunza mhando dzomuviri, dzinodaidzwa kuti somatotypes, muma1940. Kunyangwe Sheldon akafunga kuti mhando yemuviri yakakanganisa hunhu uye chinzvimbo munharaunda, chinyorwa ichi chinotarisa pazvinhu zvemuviri zvemhando dzemuviri chete. Rudzi rwako runotemerwa nezvose zviri zviviri mafupa ako uye kuumbwa kwemuviri.

Mesomorph mhando yerudzi

Sekureva kwa Sheldon, vanhu vane mesomorph yemhando yemuviri vanowanzove nepakati furemu. Vanogona kukudziridza mhasuru zviri nyore uye kuve nemhasuru yakawanda kupfuura mafuta pamiviri yavo.

Mesomorphs anowanzo akasimba uye akasimba, kwete kuwandisa kana kurema. Miviri yavo inogona kutsanangurwa semakona emakona muchimiro nekumira kwakamira.

Humwe hunhu hunosanganisira:

• musoro wakaenzana wakaenzana
• tsandanyama chipfuva nemapfudzi
• moyo mukuru
• tsandanyama maoko nemakumbo
• kunyangwe kugoverwa kwekurema

Mesomorphs anogona kusanetseka kudya izvo zvavanoda kudya, sezvo ivo vangangodzora uremu zviri nyore. Padivi rerutivi, ivo vanogona kuwana huremu sezvakangoita. Avo vari kuyedza kugara trim vanogona kufunga nezvehunhu hwakaipa.

Dzimwe mhando dzemuviri

Iyo mesomorph yemhando yemuviri inodonha pakati pemamwe maviri makuru maatomatiki, sezvakatsanangurwa naSheldon.

Ectomorph

Ectomorph inoratidzirwa nediki diki saizi uye mashoma emuviri mafuta. Vanhu vane rudzi urwu rwemuviri vanogona kunge vakareba uye vachizendamira nemhasuru shoma. Vangave nekunetseka kuwana huremu uye mhasuru zvisinei kuti chii chavanodya kana kuita mune yekurovedza muviri.

Endomorph

Inozivikanwa nemafuta akakwirira emuviri uye mhasuru shoma, magumo anogona kuoneka akapoterera uye akapfava. Vanogona zvakare kuisa mapaundi zviri nyore.

Izvi hazvireve hazvo kuti vanhu vane mhando yemuviri uyu vakafuta. Asi, vane mukana wekuwedzera huremu kupfuura avo vane mamwe marudzi emuviri.

Mhando dzemiviri yemuviri

Vanhu vanogona kuve nemhando inopfuura imwechete yemuviri. Semuenzaniso, ecto-endomorphs ane peya-akaumbwa. Vane miviri yakatetepa yekumusoro uye kuwanda kwemafuta ekuchengetedza pahafu yepasi.

Endo-ectomorphs, kune rimwe divi, akaumbwa nemaapuro, aine mafuta akawanda ekuchengetedza mumuviri wepamusoro aine zvidimbu zvidiki, zvidya, uye makumbo.

Kudya kunopa zvakanakisa mhedzisiro yemesomorphs

Nekuti mhando dzomuviri dzine chekuita nesaga rako remahombekombe uye hunhu hwako hwepanyama kuti uve wakanyanya musuru kana kuchengetedza mafuta akawanda, haugone kushandura mhando yemuviri wako nekudya chimwe chikafu.

Iwe unogona, zvakadaro, tweak tsika dzako dzekudya kuti unyatsoshandisa mhando yemuviri wako uye kutsigira huremu hune hutano.

Zvekare, mesomorphs anogona kuwana uye kurasikirwa uremu zviri nyore. Sezvo vaine huremu hwemhasuru hwakakwira, vangangoda macalorie akawanda kupfuura mamwe marudzi emuviri, asi ibhuremu rakapfava.

Mesomorphs anogona kuita zvirinani pane epamusoro-mapuroteni ezvekudya aine mashoma kusimbisa kumahydrohydrate. Funga kuganhura ndiro yako muzvitatu uye kutarisa pane anotevera ezvikafu mapoka:

1. Mapuroteni (pane chetatu cheplate) inowedzera mhasuru uye inogona kubatsira nekugadzirisa mhasuru. Sarudzo dzakanaka dzinosanganisira mazai, nyama chena, hove, bhinzi, lentiy uye yakakwira-mapuroteni mukaka, senge yogati yechiGreek.
2. Zvibereko nemiriwo (pane chetatu cheplate) chikamu chekudya kwakanaka kune ese marudzi emuviri. Sarudza michero yakazara uye miriwo ine makanda pachinzvimbo chemhando dzakagadziriswa dzine shuga yakawedzera kana munyu. Zvibereko zvese zvine fiber, antioxidants, uye phytochemicals zvinobatsira kutsigira immune system uye kugadzirisa mhasuru.
3. Mbeu dzese nemafuta (pane chetatu cheplate), senge quinoa, mupunga wakasviba, uye oatmeal, zvinobatsira kuzadza dumbu uye kudya zvakapetwa. Mafuta akakosha zvakadaro, asi kuri kusarudza chaicho chakakosha. Sarudzo dzakanaka dzinosanganisira coconut kana maorivhi emafuta, avocado, uye nzungu nembeu.

Kuti uone zvaunoda caloric, ita musangano neanodya zvinovaka muviri kana edza kushandisa yakadzama online Calculator iyo inofunga nezve muviri mafuta muzana uye somatotype.

Rangarira: Tsandanyama dzakawanda dzinoreva macalorie mazhinji anodiwa kukwidza mhasuru idzodzo. Uye kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikwanisa kuita zvekuita kunze, iwe uchada kuwana nguva yekudya kwako nenzira yekuti uwedzere simba rako uye kupora Kudya tudyo tudiki usati uye mushure mekuita basa kunogona kubatsira.

Gender inotamba sei mumhando dzemuviri?

Vakadzi vanowanzo kuve nemafuta akawanda emuviri pane evarume, asi mhando yemuviri uye saizi yemuviri zvinhu zviviri zvakasiyana. Vese varume nevakadzi vanogona kuve ne mesomorph somatotype. Maitiro echikadzi mukati haana kunyatso kujeka.

Mune kumwe kuongorora, vaongorori vakawana vana vanowanzove akafanana neanamai vavo, kunyangwe kutsvagurudza kuri kudikanwa.

Mukupedzisira, mhando yemuviri wako inoonekwa ne. MaGeneti anoita chinzvimbo chakakura, asi murume kana mukadzi uye dzinza zvinogona zvakare kukanganisa muviri wako.

Kuvaka muviri neye mesomorph yemhando yemuviri

Iko hakuna kucheka-uye-kunama kurovedza kune yega yega mhando yemuviri. Nekudaro, vanhu vane mesomorphic muviri vanogona kuoneka vakanyanya musuru pane avo vane mamwe marudzi emuviri.

Kurera uremu

Iko hakuna kucheka-uye-kunama kurovedza kune yega yega mhando yemuviri. Nekudaro, mesomorphs ane echisikigo pamucheto nemhasuru mass. Vanogona kuita zvakanaka nehuremu kudzidzira kuvaka mhasuru, anosvika mazuva mashanu pasvondo.

Sarudza matatu kana mana ehuremu-ekurovedza muviri uri wega kana nerubatsiro rwemudzidzisi pane yako gym. Ita matatu seti yechiitiko chimwe nechimwe uchishandisa zviyero zvine huremu kusvika zvinorema nekudzokorora gumi nemasere uye gumi nemaviri mune yega seti. Zorora 30 kusvika 90 masekondi pakati peimwe seti.

Kwete kutarisa kuwanda kumusoro? Iwe unogona kuchengetedza mhasuru nekuita kwakawanda kudzokorora kwezviitwa nehuremu huremu.

Cardio

Zvemwoyo kurovedza muviri zvinogona kubatsira mesomorphs avo vari kutsvaga kutsamira. Funga kuwedzera pakati pemaminetsi makumi matatu nemakumi mana nemashanu e cardio, katatu kusvika kashanu mukati mekuita kwako kwevhiki.

Pamwe pamwe nekudzikama kurovedza muviri, sekumhanya, kushambira, kana kuchovha bhasikoro, edza yakakwira-yakasimba kukwirisa nguva yekudzidziswa (HIIT) yesimba rine mafuta-kuputika. HIIT inosanganisira kuputika kwekudzidziswa kwakasimba kunoteverwa nekureruka nguva, kudzokorora mukati meiyo nguva yekudzidzira.

Mesomorphs avo vanotove nemafuta mashoma emuviri anogona kudzora zvikamu zvavo zvecardio kune vashoma kana vaviri pasvondo, zvinoenderana nezvinangwa zvavo.

Kutora

Kuziva yako somatotype kunogona kukubatsira iwe kushandisa zvakanyanya iro rako rakasarudzika muviri. Vanhu vane mesomorphic miviri vangangoda mamwe macalorie uye mapuroteni kuti varambe vachimhanya zvine mutsindo. Uye mamwe maekisesaizi anogona kubatsira mesomorphs ingave yakawanda kumusoro kana kutsamira kunze.

Ita musangano nachiremba wako kana nyanzvi yehutano kuti ugadzire chirongwa chekudya uye chekurovedza muviri chinonyanya kukuitira iwe, muviri wako, uye zvinangwa zvako.