Xa siqala inqanaba lokufumana ubunzima bemisipha okanye ukulahlekelwa ngamanqatha, sinomdla wokufunda malunga neli hlabathi. Kulapha apho siqala khona ukubona iintlobo ezahlukeneyo zomzimba ezikhoyo ngokusekwe kwi-morphology kunye namandla abo. Ezi ntlobo zomzimba kubhekiswa kuzo somototypes. Kukho iintlobo ezininzi ze-somatotypes kwaye nganye inempawu ezenza loo mntu ahluke. Xa uqeqesho, amandla omntu ngamnye kufuneka athathelwe ingqalelo ukulungelelanisa uqeqesho kwinqanaba ngalinye nakwinjongo nganye.
Ke ngoko, siza kunikezela eli nqaku ukukuxelela yonke into oyifunayo malunga neentlobo ezahlukeneyo zomzimba kunye neempawu ezithile.
Iindidi zomzimba emadodeni
Ukuba uyindoda ende kwaye ebhityileyo kukho ezinye iimpawu ezinxulumene nokuswela amandla kuqeqesho okanye ukubonakala komzimba ubuthathaka. Kukho iintlobo ezininzi zabantu kuxhomekeke kwi-morphology yemizimba yabo. Iseti yeempawu ezenza uhlobo lomzimba zithathwa njenge-somatotype. I-Somatotypes yahlulwe kathathu: ii-ectomorphs, mesomorphs kunye nee-endomorphs.
Xa kuziwa kuqeqesho kufuneka wazi uhlobo lomzimba ekufuneka ulwenzile uqeqesho kubuchule bakho kokubini ukuze ufumane imicu yemisipha kunye nokuphumla kuqeqesho.
I-Somatotypes: i-ectomorph
Siza kuhlalutya ukuba zeziphi ezona mpawu ziphambili ze-ectomorph. Iimpawu zolu hlobo lomzimba zinxulumene nokuqala kokufikisa kuba amathambo made kwaye Kuthatha ixesha elide ukukhula kunezinye iintlobo zomgaqo-siseko. I-pelvis ihlala ibanzi kunamagxa, kwaye ubunzima obugqithisileyo bunokuqokelela emathangeni nasezinqeni.
Amalungu kunye nokusebenza
Amalungu olu hlobo lomzimba ahamba kakhulu. Imisipha yandiswa ubude phambi kobubanzi. Oku kukwenza ube nevolumu encinci encinci kunesezinye ii-somatotypes. Ezi ntlobo zabantu zezabo Bafumanisa kunzima ukufumana ivolumu ngokubanzi kuwo wonke umzimba kwaye bathathe ixesha elide ukuqhubela phambili ejimini. Benza i-hypertrophy ngcono kuthotho kunakwindawo efanayo. Oko kukuthi, kubalulekile ukuqaqambisa uqeqesho lwe-eccentric kunye neeplyometric. Ndiyabulela kumandla wayo omkhulu wolwandiso lwezihlunu.
Ukusebenza kwe-Eccentric zezi zinto zibeka phambili isigaba se-eccentric, siyinciphise ukuze sigcine uxinzelelo lomatshini ixesha elide. Inkqubo yokujikeleza kwee-ectomorphs inexinzelelo lwegazi olusezantsi. Ukubetha kwentliziyo yakhe ngokuphumla kuyakhawuleza kwaye ukuhamba kwegazi lakhe kubuthathaka. Oku kukhokelela ekuvuseleleni i-vasodilation, njenge-vasoconstriction kwinqanaba elincinci. Ezi zinto zihlala zibangela ukubanda kwezandla kunye neenyawo kunye nohlobo oluthile lwe-vertigo yokuvuka.
Inkqubo yovalo nokwetyisa
Kwaba bantu inkqubo ye-neva isebenza kakhulu. Bavame ukusabela ngokukhawuleza kwaye banolwazelelelo kwizinto ezahlukeneyo zovuselelo. Nangona kunjalo, banovakalelo ngakumbi kwiintlungu kwaye bathambekele ekubeni noxinzelelo olukhulu kwinkqubo ye-neuromuscular. Ukugaya kwezi zinto kuhamba kancinci kuba zifunxa izondlo ngobunzima obukhulu. Ayinakuthathelwa ingqalelo njengokwetyisa okusebenzayo. Bavame ukuba namanqanaba eswekile esezantsi yegazi ngoko ke kuyacetyiswa ngakumbi ukuba batye izidlo ezintlanu ngemini ukuze babe namanqanaba angcono eglycemic.
Ngokumalunga nokuma komzimba, kufuneka kuthiwe ngenxa yesithambo esincinci kukho indawo encinci yamathumbu. Oku kwenza ukuba isisu sikhuphe phantse nakuphi na ukutya, nokuba kuncinci kangakanani. Oku kubangela ukunyameka kunye ne-hyperordotic. Zonke ezi nyaniso kufuneka zithathelwe ingqalelo ukuze zilungiswe ngexesha loqeqesho.
Aba bantu bavelisa ixesha elide lokuzilolonga kwimisipha. Imisipha yabo ithande ukuba nde kunokuba ibanzi. Oku kubangela ukuba ukuphuculwa kwamandla kube kuncinci kwaye ngokuthe ngcembe. Kuya kufuneka ulandele iinkqubo ezahlukeneyo zoqeqesho ukuze uzilungiselele ngcono kuphuculo. Ngendlela efanayo, ukuba i-ectomorph ishiya uqeqesho ukulahleka kwamandla kunye nobunzima be-muscle buye bubonakale ngakumbi kwaye bubonakale kunezinye ii-somatotypes.
Somatotypes: mesomorphs
Ngabo bathiywa ngokweentsikelelo zemfuzo. Luhlobo lomzimba olunembonakalo yembaleki. Ukuhamba kwegazi kokusebenza kwemisipha kulungile njengoko banexinzelelo lwegazi kunye ne-bradycardia. Eyona nto imbi kukuba xa ungena ebudaleni, ukuba imisebenzi yomzimba iyancipha, kwandisa umngcipheko wesifo sentliziyo. Uqeqesho lwe-Aerobic rhoqo luyacetyiswa.
Kwezi ntlobo zabantu, ukonyuka kwemithambo yegazi kwenzeka ngokukhawuleza okukhulu. Kungcono ukuxhasa ukubanda kwe-ectomorph. Amandla emisipha anezicubu ezifanelekileyo kunye nokuqina okwomeleleyo. Bavame ukuba namanqanaba aphezulu e-adrenaline kunye nezihlunu ezinamandla. Ukwetyisa kwakhe kukhula ngendlela eqhelekileyo ngokungafaniyo kwimeko yangaphambili.
I-Somatotypes: ii-endomorphs
Aba bantu banolwandiso olukhulu lwamafutha kunye neemilo ezijikeleziweyo. Olona phawu lubalulekileyo kukusukela ukuba i-somatotype kukuba inayo Ukujikeleza kwegazi buthathaka kunye nezihlunu. Banamandla kune-ectomorph, ekhokelela ekumiseni ukuma kwabo ngqongqo ngakumbi kodwa okuthe tye ngakumbi kune-mesomorph.
Banokufakwa okufanelekileyo kwezondlo kunye nokwetyisa okuhle. Nangona kunjalo, oku kwenza kube lula ukutyeba. Ke ngoko, indlela otya ngayo kufuneka ibandakanye ukutya okungenamandla kangako kunezinye ii-somatotypes ukuze kugcinwe ulungelelwaniso oluphakathi kwamandla nobunzima. Ukukwazi kwabo ukuphumla kuhle kakhulu kwaye bahlala bengenabuthathaka kwiintlungu. Nangona kunjalo, yonke imisebenzi yayo ikhula kancinci. Batyekele ekuphumleni ngokucothayo, koxinzelelo lwegazi, nasekulibaziseni ukufikisa. Ngokwesiqhelo ngabantu abahleliyo kwaye abatyebe kakhulu okanye batyebe kakhulu.
Kuba baneengxaki ezinkulu zokugcina ubunzima bomzimba xa benzakele, kuyimfuneko kubo ukuba babenobomi obaneleyo kunye noqeqesho lokuxhathisa olunamandla.
Njengoko ubona, iintlobo ezahlukeneyo zomzimba zithatha ii-somatotypes kwaye nganye nganye kufuneka ithathele ingqalelo izinto ezithile eziphambili. Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga ne-somatotypes kunye neentlobo zomzimba.