Mesomorph Kino Kino: He aha ia, ʻai, a me nā mea hou aʻe

Anter

• He aha nā ʻano o ke kino?
• ʻAno kino Mesomorph
• Nā ʻano kino ʻē aʻe
• ʻO Ectomorph
• ʻO Endomorph
• Hoʻohui ʻano kino
• Nā papaʻai e hāʻawi i nā hopena maikaʻi loa no nā mesomorphs
• Pehea e pāʻani ai ke kāne i nā ʻano o ke kino?
• Kino a me kahi ʻano kino mesomorph
• Hoʻomaʻamaʻa kaumaha
• Cardio
• ʻO ka lawe lawe ʻana

Hōʻike Overview

Hele mai nā kino i nā ʻano a me nā nui. Inā loaʻa iā ʻoe ka pākēneka ʻoi aku ka kiʻekiʻe o ka mākala ma mua o ka momona o ke kino, loaʻa paha iā ʻoe ka mea i ʻike ʻia ma ke ʻano he kino mesomorph.

ʻAʻole pilikia paha ka poʻe me nā kino mesomorphic i ka loaʻa ʻana a me ka lilo ʻana o ka kaumaha. Hiki iā lākou ke hoʻonui a mālama maʻalahi i ka nui o nā mākala.

No ke aha mai ke ʻano o ke kino? ʻO kahi hiʻohiʻona o kou kino kū hoʻokahi. ʻO ka ʻike ʻana i kāu ʻano o ke kino e kōkua iā ʻoe e hālāwai me kāu papaʻai a me nā pahuhopu hoʻoikaika kino.

He aha nā ʻano o ke kino?

Ua hoʻolauna ka mea noiʻi a me ka psychologist ʻo William Sheldon i nā ʻano o ke kino, i kapa ʻia ʻo somatotypes, i nā makahiki 1940. ʻOiai ua manaʻo ʻo Sheldon e pili ana ke ʻano o ke kino i ka pilikino a me ke kūlana kaiaulu, pili kēia ʻatikala i nā ʻano kino o nā ʻano kino. Hoʻoholo ʻia kāu ʻano e kāu kino iwi a me ka hoʻohui kino.

ʻAno kino Mesomorph

Wahi a Sheldon, ʻo ka poʻe me ke ʻano mesomorph kino e loaʻa i kahi kino waena. Hoʻolālā maʻalahi paha lākou i nā mākala a ʻoi aku ka nui o nā mākala ma mua o ka momona i ko lākou mau kino.

He ikaika a paʻa paʻa nā Mesomorphs, ʻaʻole i kaupaona a i ʻole kaupaona. Hoʻohālikelike ʻia ko lākou mau kino me he huinahā lā ke ʻano me ke kū pololei.

Nā ʻano ʻē aʻe e like me:

• poʻo huinahā
• muscular umauma a me nā poʻohiwi
• puʻuwai nui
• muscular nā lima a me nā wāwae
• ʻo ka hoʻoili kaumaha

ʻAʻole pilikia paha nā Mesomorphs i ka ʻai ʻana i ka mea a lākou e makemake ai e ʻai, no ka mea, maʻalahi ka nalowale ʻana o ke kaumaha. Ma ka ʻaoʻao pale, loaʻa iā lākou ke kaupaona e like me ka mākaukau. ʻO ka poʻe e hoʻāʻo nei e ʻokiʻoki e noʻonoʻo paha i kēia ʻano he maikaʻi ʻole.

Nā ʻano kino ʻē aʻe

Hāʻule ke ʻano kino mesomorph ma waena o ʻelua mau somatotypes nui, e like me ka mea a Sheldon i wehewehe ai.

ʻO Ectomorph

Kuhi ʻia kahi ectomorph e kahi liʻiliʻi o ka nui a me ka momona o ke kino. ʻO ka poʻe i loaʻa i kēia ʻano o ke kino e lōʻihi a wī paha me ka nui o nā mākala. Hiki paha iā lākou ke paʻakikī i ka loaʻa ʻana o ke kaumaha a me nā mākala no nā mea a lākou e ʻai ai a hana ai paha i ka hale hoʻoikaika kino.

ʻO Endomorph

Hōʻike ʻia e ka momona o ke kino ʻoi aku ka liʻiliʻi a me ka liʻiliʻi o nā mākala, e ʻike ʻia nā endomorphs a puni a palupalu. E kau maʻalahi paha lākou i nā paona.

ʻAʻole ia he manaʻo he kaumaha nui nā kānaka me kēia ʻano kino. Ma mua o ka nui o ka loaʻa o ke kaumaha ma mua o ka poʻe i loaʻa nā ʻano kino ʻē aʻe.

Hoʻohui ʻano kino

Hiki i nā kānaka ke ʻoi aku ma mua o hoʻokahi ʻano kino. ʻO kahi laʻana, ecto-endomorphs i pear-hoʻokino. Loaʻa iā lākou nā kino o ka lahilahi o ka momona a ʻoi aku ka momona o ka waihona ma ka hapa o lalo.

ʻO Endo-ectomorphs, ma ka ʻaoʻao ʻē aʻe, ʻano apela, me ka nui o nā momona i mālama ʻia i ke kino o luna me nā hiʻupuʻu lahilahi, nā ʻūhā, a me nā wāwae.

Nā papaʻai e hāʻawi i nā hopena maikaʻi loa no nā mesomorphs

Ma muli o ka pili o nā ʻano o ke kino me ka nui o ka iwi iwi a me kou ʻano kūlohelohe e ʻoi aku ka muscular a i ʻole mālama i nā momona hou, ʻaʻole hiki iā ʻoe ke hoʻololi i kāu ʻano o ke kino e ka ʻai ʻana i kahi papaʻai.

Hiki iā ʻoe, ke hoʻololi i kāu ʻano ʻai e hana i ka hapa nui o kou ʻano kino a me ke kākoʻo i kahi kaupaona olakino.

Eia hou, loaʻa i nā mesomorphs a lilo i ka maʻalahi maʻalahi. Ma muli o ka nui o ka nui o nā mākala, pono lākou i nā calorie hou aʻe ma mua o nā ʻano kino ʻē aʻe, akā he kaulike lahilahi ia.

Hiki ke hana ʻoi aku ka maikaʻi o nā Mesomorphs i nā papaʻai protein kiʻekiʻe me ka hoʻēmi nui ʻana i nā mea ʻaʻā. E noʻonoʻo e hoʻokaʻawale i kāu pā i ʻekolu a nānā i nā pūʻulu meaʻai aʻe:

1. Pūmua (ma ka hapakolu o ka pā) hoʻoulu i nā mākala a hiki ke kōkua i ka hoʻoponopono ʻana i nā mākala. ʻO nā koho maikaʻi e pili ana i nā hua, nā ʻiʻo keʻokeʻo, nā iʻa, nā pīni, nā lihi, a me nā waiū protein kiʻekiʻe, e like me ka yogurt Greek.
2. Nā huaʻai a me nā mea kanu (ma ka hapakolu o ka pā) he ʻāpana o ka papaʻai olakino no nā ʻano kino āpau. Koho i nā huaʻai a me nā lau a pau me nā ʻili ma kahi o nā ʻano hana i hoʻopaʻa ʻia i loko o nā kō a i ʻole ka paʻakai. Loaʻa nā hua piha i ka fiber, antioxidants, a me nā phytochemical e kōkua i ke kākoʻo ʻana i kahi ʻōnaehana pale ola olakino a me ka hoʻoponopono ʻana i nā mākala.
3. Nā kīʻaha piha a me nā momona (ma ka hapakolu ʻekolu o ka pā), e like me ka quinoa, ka laiki ʻeleʻele, a me ka oatmeal, kōkua i ka hoʻopiha ʻana i ka ʻōpū a puni nā meaʻai. He mea nui ka momona, akā ke koho nei i nā mea kūpono. ʻO nā koho maikaʻi e pili ana i ka niu a me nā aila ʻoliva, avocado, a me nā nati a me nā ʻanoʻano.

I mea e hoʻoholo ai i kāu mau pono calories, e hana i kahi manawa me kahi mea kālaihanaʻai a i ʻole e hoʻāʻo e hoʻohana i kahi helu helu kikoʻī kikoʻī e lawe ana i ka pākēneka momona momona a me somatotype

Hoʻomanaʻo: ʻoi aku ka nui o nā mākala i pono nā calorie e pono ai e wahie i kēlā mau mākala. A inā ʻoe e hana mau ana, pono ʻoe i ka manawa o kāu ʻai ʻana ma ke ʻano e hoʻonui ai i kou ikehu a me ka hoʻōla. Hiki ke kōkua i ka ʻai ʻana i nā mea ʻono liʻiliʻi.

Pehea e pāʻani ai ke kāne i nā ʻano o ke kino?

Mālama nā wahine i ka momona o ke kino ma mua o nā kāne, akā ʻano ke kino a me ka nui o ke kino i ʻelua mau mea ʻokoʻa. Hiki i nā kāne a me nā wahine ke loaʻa ka mesomorph somatotype. Pehea ka maopopo ʻole o nā mea pili kāne kāne.

I hoʻokahi noiʻi, ua ʻike nā kānaka noiʻi ua ʻano like nā keiki me kekahi ʻano somatotypes i ko lākou mau makuahine, ʻoiai ʻoi aku ka nui o ka noiʻi e pono ai.

I ka hopena, hoʻoholo ʻia kou ʻano kino e a. He kuleana nui ko nā Genetics, akā hiki i ka wahine a me ka lāhui ke hoʻohuli i kāu ʻano o ke kino.

Kino a me kahi ʻano kino mesomorph

ʻAʻohe hana ʻoki a me ka paʻi no kēlā me kēia ʻano o ke kino. Eia nō naʻe, ʻike ʻia ka poʻe me ke kino mesomorphic i ʻoi aku ka nui o ka muscular ma mua o kēlā me nā ʻano kino ʻē aʻe.

Hoʻomaʻamaʻa kaumaha

ʻAʻohe hana ʻoki a me ka paʻi no kēlā me kēia ʻano o ke kino. Eia nō naʻe, he kihi kūlohelohe nā mesomorphs me ka nui o nā mākala. Hana maikaʻi paha lākou me ka hoʻomaʻamaʻa kaumaha e kūkulu i nā mākala, a i ʻelima mau lā o ka pule.

Koho i kāu ʻekolu a ʻehā mau hoʻomaʻamaʻa hoʻomaʻamaʻa kaumaha ma kāu iho a i ʻole me ke kōkua o kahi mea hoʻomaʻamaʻa ma kāu hale hoʻoikaika kino. Hana i ʻekolu mau set o kēlā me kēia hana me ka hoʻohana ʻana i nā kaupaona kaulike a kaumaha me 8 a me 12 mau hana hou i kēlā me kēia kau. E hoʻomaha iā 30 a 90 paha kekona ma waena o kēlā me kēia hoʻonohonoho.

ʻAʻole nānā i ka nui? Hiki iā ʻoe ke mālama i ka mākala ma ka hana ʻana i nā hana hou o nā hana me nā kaupaona māmā.

Cardio

Hiki ke kōkua i ka hoʻoikaika kino Cardiovascular i nā mesomorphs e nānā nei e iho i waho. E noʻonoʻo e hoʻohui ma waena o 30 a 45 mau minuke o ka cardio, ʻekolu a ʻelima mau manawa i kāu hana o ka pule.

Me nā hoʻoikaika paʻa, e like me ka holo ʻana, ʻauʻau ʻana, a holo paikikala paha, e hoʻāʻo i ka hoʻomaʻamaʻa wā waena kiʻekiʻe (HIIT) no ka mana momona momona loa. Pili ʻo HIIT i ka hū ʻana o ka hoʻomaʻamaʻa ikaika a ukali ʻia e nā wā māmā, e hana hou nei i loko o ka wā hoʻoikaika.

ʻO nā Mesomorph i loaʻa ka momona o ke kino e hōʻemi paha i kā lākou mau manawa cardio i ʻelua a i hoʻokahi pule, e pili ana i kā lākou mau pahuhopu.

ʻO ka lawe lawe ʻana

ʻO ka ʻike ʻana i kāu somatotype hiki ke kōkua iā ʻoe e hana i ka hapa nui o kou kino kū hoʻokahi. Pono paha ka poʻe i loaʻa nā kino mesomorphic i nā calori a me nā protein e mālama pono iā lākou iho. A hiki i kekahi mau hoʻomaʻamaʻa ke kōkua i nā mesomorphs a i ʻole nui aʻe a wīwī paha i waho.

E hana i kahi manawa me kāu kauka a i ʻole he ʻoihana hoʻoikaika kino e hana i kahi papaʻai a me ka hoʻolālā hoʻoikaika e kūpono loa iā ʻoe, kou kino, a me kāu mau pahuhopu.