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Мускулна маса

Ектоморф (7 Съвета за покачване на Килограми)

ByAdmin

дек. 29, 2018
Ектоморф съвети за покачване на маса
Ектоморф съвети за покачване на маса
Качването на маса при ектоморфите винаги е било наболяла тема. Но нещата не винаги са толкова зле, колкото изглеждат.

Всеки човек, чиито тип тяло спада към групата на ектоморфите знае, че не е лесно.

Редовни тренировки във фитнеса, здраво хранене, но въпреки всичко, резултатите просто липсват. История, която ми е позната до болка.

Ако сте ектоморф, трябва да имате правилния подход, вашия хранителен режим и тренировъчна програма трябва да са съобразени с това. Шансовете са, че тялото ви не попада точно в стандартните рамки, следователно и вашият подход не трябва да е напълно стандартен.

Тук бих искал да споделя с вас някои съвети и чести грешки, които хората (с тип тяло ектоморф) правят когато се опитват да качат килограми.

Ограничете тренировките

Може да звучи контрапродуктивно, но всъщност голяма част от хората тренират прекалено много, което води до претрениране.

Мисля, че това е още по-валидно за хората, които по начало са слаби. Прекалено много от тях смятат, че трябва да тренират по 6 дена в седмицата и то по няколко часа на ден.

Проблемът е в начина на мислене; просто защото сте слаби не означава, че трябва да прекарате половината ден във фитнес залата.

И аз дълго време правих тази грешка.

Ето какво се случва:

Мускулите растат, когато си почиваме. Докато тренираме във фитнес залата ние създаваме микротравми в мускулите, а когато мускулите се възстановят успешно след тези микротравми, резултата е (предполагам се досещате) по-големи мускули.

Така че, колкото повече време прекарвате в залата и колкото по-малко време си почивате, толкова по-малко време оставяте на мускулите ви да растат.

Ектоморфите е добре да тренират около 3-4 пъти седмично, като продължителността на тренировката трябва да е около 45 минути. Това е повече от достатъчно за добри резултати.

Препоръчително е да се фокусирате над многоставните упражнения. Разбира се, това не означава да захвърлите всички изолиращи упражнения. Но ще имате по-добра хормонална реакция в следствие на многоставните движения (Като лежанката, клекът, мъртвата тяга, гребането и други).

Следете калориите

Ако сте ектоморф трябва да се храните редовно. Всъщност, това е една от основните причини да не можете да качите килограми.

Навярно ще можете да си позволите да ядете повече от другите хора, но това не означава, че не трябва да си следите калориите.

Повечето слаби хора имат тенденцията да надценяват количеството храна, която консумират. Често те ядат в пъти под нормата.

Ако искате да качите мускули като ектоморф, трябва да се научите как да се храните правилно, да увеличите калорийния прием и да бъдете редовни. Ако не виждате резултати, вероятно, не се храните достатъчно.

Сънят е важен

Следващия важен съвет е да наблегнете на качествения и редовен сън.

Дори, спането по 6 или 7 часа на нощ могат да имат негативни последици върху вашето възстановяване след фитнес. Ако спите по 5 часа на нощ, след една седмица нивата на тестостерон спадат между 10 и 15%.

Образно казано, по време на сънят вашето тяло влиза във възстановителен режим. По време на съня се произвеждат и едни от най-важните хормони в тялото които отговарят за мускулния растеж.

Ако искате да покачите мускулна маса, трябва да си осигурите качествен и редовен сън.

Яжте висококалорична храна

Като ектоморф храненто за вас е от изключителна важност и е важно да консумирате храни, които са висококалорични. Преди да си помислите каквото и да било, говоря за здравословна, богата на хранителни вещества храна. В никакъв случай това не са чипсовете, дюнерите, баничките и тн.

Добър пример за здравословна висококалорична храна са овесените ядки. Малка купа от тях може да ви достави повече от 300 калории.

Някои други храни които са богати на калории са:

  • Ядките;
  • Авокадо;
  • Яйца;
  • Хумус;
  • Сушени плодове;
  • Чер шоколад;
  • Пълнозърнест хляб;
  • Месо;
  • Тофу;
  • Протеинови пудри и Гейнери;

Яжте по-често

Честото хранене през деня е добър начин да сте сигурни, че тялото ви има постоянен достъп до ценни хранителни вещества.

Ако трябва да се консумирате около и над 4000 калории на ден (нещо, което не е нетипично, ако сте ектоморф) много по-лесно е като разпределите храненията през деня.

Лично аз се чувствам по-добре, когато ям по-често от колкото, когато се опитвам да се натъпча с възможно най-много храна на един път.

Старайте се на всяко хранене да консумирате добро количество протеин, сложни въглехидрати и полезни мазнини за да може храненето ви през деня да е възможно най-балансирано.

Използвайте шейковете и смутитата правилно

Домашните шейкове и смутита са много добър начин да увеличим приема на калории и белтък през деня. Общовалидно правило е, че калориите се пият по-лесно от колкото, ако се изяждат.

Използвайте висококалорични храни за да увеличите калориите в тези шейкове и смутита. Например:

  • Фъстъчено масло;
  • Ленено семе;
  • Авокадо;
  • Извара;
  • Кисело мляко или йогурт;
  • Овесени ядки;

Въпреки, че обикновено съм против прибягването към хранителни добавки, те определено могат да имат своето важно място при всеки един хранителен режим.

Внимавайте с гейнерите за маса. Въпреки, че те могат да са добър вариант, защото често един шейк може да има над 300-400 калории, често проблемът е в съставките им. Някои от гейнерите са с високо съдържание на захар, която определено е по-добре да бъде избягвана. Това са празни калории, които няма да ви заситят, нито ще ви помогнат при покачването на маса.

Внимавайте с допълнителните физически активности

Последният съвет е да обърнете внимание на допълнителната си физическа активност през деня.

Особено, ако сте от хората, които не ги свърта на едно място, може би е време да намалите темпото малко. Всичките тези допълнителни активности през деня ще увеличат изгорените калории. А това означава, че ще трябва да се храните дори повече.

Това е често срещана причина при много ектоморфи да не могат да покачат маса. Просто нямат навика да си почиват и в свободното си време предпочитат да практикуват други спортове, като бягане, футбол или тенис.

Преди време обичах да се шегувам с това, че предпочитам да се движа с градския транспорт, просто, защото така се горят по-малко калории от колкото при ходенето пеша.

Ако постоянно изтощавате тялото си, то няма да може да се възстанови след тренировките.

By Admin

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