Домой / Подбор комплекса упражнений для набора веса / Тренировка эктоморфа на массу

Тренировка эктоморфа на массу

Эктоморфа называют самыми разными недружелюбными словами: дрыщ, палка, доска, спичка. Характеристика, конечно, говорящая, но не самая приятная.
Выделяют три основных телосложения человека: эктоморф, эндоморф, мезоморф. В бодибилдинг больше всего шансов у мезоморфа, затем у эндоморфа и сложнее всего будет эктоморфу. Теперь поговорим об этих типах подробнее.

Мезоморф – это крепкий от природы парень. У него мускулы могут быть даны от природы, при этом у него широкие плечи, невысокий рост и узкая талия. При этом у него средний обмен веществ с большой возможностью гипертрофии мышц.
Эндоморф – это крупный человек с некоторым содержанием жира под кожей, при этом у него крепкие кости и связки, средний рост, большая сила и медленный обмен веществ. При этом им легче всего достичь успехов в силовых видах спорта.
Эктоморф в отличие от перечисленных ранее выглядит как некий «задохлик»: высокий рост, но при этом узкий таз, узкие плечи, тонкие кости, нет подкожного жира и слабые связки и мышцы. Бодибилдинг – не совсем наш конек. Но при правильных тренировках и питании, а также режиме можно создать конкуренцию более способным.
Теперь нам нужно разобраться, как питаться эктоморфу, чтобы набрать вес. Обычные тренировки не совсем подойдут эктоморфу, поэтому поговорм о тренировках на массу.

Программа тренировок для набора массы эктоморфу.

Вся тренировка эктоморфа не должна занимать более часа. Программа тренировок эктоморфа должна содержать в основном базовые упражнения со свободными весами. Тренажеры на первоначальных порах использовать не стоит.
Итак, рассмотрим программу тренировок для эктоморфа. Она рассчитана на 3 дня.
День 1 Грудь, плечи, трицепс
Жим штанги лежа: 2 разминочных подхода, 3 рабочих, 1 на добивание (60% от рабочего)
Отжимания на брусьях 2-3 подхода
Армейским жим стоя: 1 разминочный, 2 рабочих
Французский жим: 1 разминочный, 2 рабочих
Отжимания от пола: 2 подхода
День 2. Спина, бицепс
Подтягивания: 2-4 подхода
Тяга штанги или Т-грифа в наклоне: 2 разминочных, 3 рабочих подхода
Тяга гантели в наклоне: 2 подхода
Тяга блока к животу: 1 разминочный, 2 рабочих
Подъем штанги на бицепс: 1 разминочный, 2 рабочих
Подъем гантелей на бицепс: 2 рабочих
День 3. Ноги.
Приседания со штангой: 2 разминочных, 4 рабочих.
Жим ногами наклонной платформы узким хватом: 2 рабочих.
Сгибания ног лежа: 3 рабочих.
Разгибания ног: 1 подход.

Особенности программы тренировок:

— Выбирайте такой вес, чтобы выполнять 6-10 повторений. Делаете больше – увеличивайте вес.
— Программу можно видоизменять и подстраивать под себя.
— Отдых между подходами должен быть достаточный (до 5 минут на приседаниях, до 2 минут на жиме лежа)
— Выполняем упражнения со свободными рабочими весами.

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41

Кардио при наборе массы

Многие люди, работающие на набор веса, задаются вопросом, нужно ли заниматься кардио помимо силовых тренировок ...

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