Как набрать вес эктоморфу

Людей отличает очень разное телосложение. Некоторым людям набрать вес легко, другим чрезвычайно сложно. Это заложено на уровне природы, и изменить это сложно, но, тем не менее, возможно.

Условно типы телосложения человека можно разделить на следующие: эктоморф, мезоморф и эндоморф. При этом эктоморф – это тип телосложения, которому тяжелее всего набрать вес, в том числе и мышечную массу. Кому-то может показаться это странным, но они хотят пополнеть, а не похудеть, как большинство людей. И если, к примеру, при росте в 170 сантиметров ваш вес составляет 45-50 кг, то вы являетесь эктоморфом. Эктоморфы встречаются и среди женщин и среди мужчин и явление это не такое уж и редкое.
Но есть в таком типе телосложения эктоморфа плюс – им тяжелее набрать и жировую прослойку. Поэтому при должных тренировках и питании проще получить рельефную фигуру.
Теперь поговорим о том, как набрать вес эктоморфу. Конечно же, обязательно нужно заниматься силовыми тренировками, основную часть которых будут составлять базовые упражнения. К таким упражнениям относится становая тяга, жимы лежа и стоя, а также приседания со штангой. Делим эти упражнения на несколько тренировок и добавляем изолирующие упражнения на трицепс, пресс, плечи и т.д. Тренировка эктоморфа на массу — неплохой вариант уже сформированных упражнений, рассчитанный на набор веса. Также рекомендуем ознакомиться с правилами тренировок для эктоморфа.
Как набрать вес эктоморфу
Что касается питания, здесь нужно серьезно поработать. Основное – это добавить калорийности и количество еды, потребляемой в сутки. Конечно, можно употреблять только «правильные» продукты для роста мышц, но для эктоморфа как таковых ограничений нет, кроме сладостей и химии. Конечно, лучше друзья спортсменов – творог, яйца, куриная грудка. Чтобы хорошо набирать массу, необходимо потреблять 2.5 грамм белка на каждый килограмм тела. Если потреблять меньшее количество, мышцы перестанут расти, а если больше – темпы роста могут замедлиться. Также, обязательно потреблять много медленных углеводов – каши, а также пить много воды.
Также, не стоит забывать о том, что эктоморфу набрать вес сложнее, многие из них очень активны и изнуряют себя бегом, плаванием и другими нагрузками. Конечно, кардионагрузки – это хорошо.Но у эктоморфов свои особенности. На эту тему рекомендуем статью кардио при наборе массы. И не забывайте много спать и отдыхать.

Рекомендуем

16

Как поправиться в ногах

Ноги не исключение в плане состава от всего тела и тоже состоят из жира, костей, ...

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