Matupi athu amabwera mosiyanasiyana komanso mosiyanasiyana. Mutha kukhala ndi mawonekedwe owoneka bwino a hourglass, kapena kukhala ndi matupi a cone okhala ndi mabasi akulu ndi miyendo yopyapyala. Kapena mutha kukhala ndi thupi lamtundu wa ectomorph motero kukhala wowonda kwambiri, kapena kukhala endomorph yemwe amakonda kulemera mosavuta. Koma ziribe kanthu momwe thupi lanu lilili kapena mtundu wanji, takupatsani zakudya zambiri komanso zolimbitsa thupi zomwe zingakuthandizeni kuti mukhale olimba. Chifukwa chake, ingozindikirani momwe dongosolo lanu lilili ndikugwira ntchito.
imodzi. Mitundu ya mawonekedwe a thupi lachikazi
awiri. Maonekedwe a thupi la hourglass
3. Maonekedwe a thupi la rectangle
Zinayi. Maonekedwe a thupi la cone
5. Supuni mawonekedwe a thupi
6. mitundu ya thupi
7. Mtundu wa thupi la Ectomorph
8. Mtundu wa thupi la Mesomorph
9 . Endomorph thupi mtundu
Mitundu ya mawonekedwe a thupi lachikazi
Maonekedwe a thupi la hourglass
Mu classic Chithunzi cha eyiti mawonekedwe a thupi, thupi limafanana, chabwino, chithunzi 8. Monga Malaika Arora Khan, mwachitsanzo. Malaika ali ndi chithunzi chowoneka bwino cha hourglass chokhala ndi chiuno chaching'ono chomwe chikugwedeza thupi lake pakati. Ngati muli ndi mawonekedwe a galasi la ola limodzi, chifuwa chanu ndi chiuno chanu zimakhala zofanana, pamene muli ndi chiuno chaching'ono. Chifukwa chake madiresi a skater ndi bwenzi lanu lapamtima, ndipo nkhani yabwino ndiyakuti, kagawo kakang'ono ndi theka la nkhondo yanu yomwe mwapambana. Nkhani yoipa ndi yakuti, mumakonda kuunjikira ma kilos pa ntchafu zanu, m'chiuno ndi m'manja mwanu-omwe ndi malo ovuta kwambiri kuti muchepetse thupi.
Kalozera wolimbitsa thupi wamawonekedwe a thupi la hourglass
1. Khalani ndi masewera ambiri apanja.
2. Kusambira kwa ola limodzi tsiku lililonse ndikwabwino kwa mtundu uwu wa thupi, monganso masewera ena othamanga kwambiri monga kupalasa njinga ndi kuthamanga.
3. Musaiwale kuwonjezera zolemera ku masewera olimbitsa thupi.
4. Bicep ndi tricep curls ndizofunikira, momwemonso zolemera za thupi monga squats ndi zokoka. Nkhani yabwino ndiyakuti, mutha kupita mosavuta pamasewera olimbitsa thupi a abs!
Kalozera wazakudya zamawonekedwe a thupi la hourglass
Ngakhale mutha kuyika ma calories popanda chiuno chanu kukupatsani, zimapita ku ziwalo zina za thupi lanu!
1. Pewani masamba okhuthala monga beets, kaloti ndi mbatata.
2. Sankhani m'malo mwake, zamasamba obiriwira monga broccoli ndi zukini.
3. Ngati mukufuna kudya masamba osabiriwira, yesani brinjal kapena mbatata.
3. Zakudya zambiri za omega 3 zokhala ndi ma omega 3 monga nsomba za salimoni ziyeneranso kulowa m'mbale yanu.
4. Ngati mumakonda zamasamba, mbewu ngati fulakesi zilinso ndi omega-3 fatty acids wochuluka.
Maonekedwe a thupi la rectangle
Mtundu wa Rectangle kapena wolamulira, monga Anushka Sharma's, umapereka mawonekedwe owongoka. Wochita sewero alibe mapindikidwe ambiri, ndipo mafuta a thupi lake amagawidwa mofanana, ndipo chiuno sichikhala chochepa kwambiri kuposa chiuno ndi kuphulika. Izi zitha kumveka ngati zosasangalatsa, koma ndi upangiri woyenera, omwe ali ndi mawonekedwe amtundu wa rectangle amatha kusewera pamphamvu zawo ndikukhala mu mawonekedwe, kwenikweni.Kalozera wolimbitsa thupi wamaonekedwe a thupi la rectangle
1. Choyamba, yesani kuyang'ana kwambiri kuti chiuno chanu chilowemo pang'ono. Yesetsani kuchita masewera olimbitsa thupi a abs.
2. Kukhazikika kwathunthu kudzakuthandizani, monganso masewera a kickboxing komanso ntchito yosangalatsa ngati rollerblading! Hatha Yoga ilinso ndi maubwino ambiri.
3. Yesetsani kuchita asanas monga bwato (navasan) ndi khasu (haalasan) osachepera kawiri pa tsiku, kuti muwone phindu lowoneka.
4. Pranayama ndi chida china cholimbitsa thupi. Kapalabathi Pranayama amathandizira kumveketsa m'mimba, komanso kubweretsa zabwino zambiri m'malingaliro ndi mzimu.
5. Ndipo pamene mukuyang'ana pa abs, musaiwale kusunga thupi lanu lonse ndikuyenda mofulumira kwa mphindi 15-20 tsiku lililonse.
Kalozera wa kadyedwe ka mawonekedwe a thupi la rectangle
1. Pewani zakumwa za carbonated ndi carbs zoyera. Bwezerani mpunga woyera ndi bulauni, kapena mpunga wofiira.
2. Mkate woyera ukhoza kusinthidwa ndi tirigu wambiri, kapena ngakhale njira yopanda gluten.
3. Pezani zakudya zovuta kudya monga mbatata, pamodzi ndi zakudya zina zopatsa thanzi monga mapeyala, sardines, mtedza wosakanizidwa ndi njere.
4. Yesani kuphika zakudya mu mafuta a azitona, kapena mu sesame wozizira kapena mafuta a kokonati kuti mukhale ndi thanzi labwino.
5. Nenani maswiti ayi.
Maonekedwe a thupi la cone
Chodziwika bwino kwambiri ndi mtundu wa apulosi, chulucho chimabwera ndi chifuwa chachikulu komanso mapewa otakata, chiuno cholimba, koma chiuno chopyapyala ndi miyendo yopapatiza, monga Sonakshi Sinha. Mwachidule, lingalirani mawonekedwe a thupi ili ngati chulu chopindika. Ngakhale kuti mtundu uwu wa thupi sungakhale waukulu kwenikweni, umawoneka wolemera kuposa momwe ulili chifukwa cha momwe thupi lawo limapangidwira, ndipo mafuta amagawidwa. Popeza anthu ambiri amakonda kuzindikira kulemera kwa munthu poyang'ana thupi lawo lapamwamba, ili ndi thupi lovuta kwambiri kuvala ndi kuthana nalo.
Kalozera wolimbitsa thupi wamawonekedwe a thupi la cone
1. M'malo mochita masewera olimbitsa thupi nthawi zonse, yesani kuchita masewera olimbitsa thupi nthawi ndi nthawi, ndikuchita masewera olimbitsa thupi modzidzimutsa mosinthana ndi masewera olimbitsa thupi ochepa kwambiri.
2. Dzidabwitseni thupi lanu nthawi ndi nthawi-musalole kuti likhale lachizoloŵezi.
3. Gwiritsani ntchito zolemera za thupi mogwira mtima pochita masewera olimbitsa thupi monga ma burpees ndi squats, koma pewani kukankha ndi kukoka kochulukira chifukwa kumakonda kukulitsa thupi lanu.
Kalozera wazakudya zamawonekedwe a thupi la cone
Thupi lamtundu uwu limakonda kudwala chithokomiro komanso matenda a shuga m'magazi, ngati zakudya zawo sizimayendetsedwa.
1. Yesani ndikukhala opanda gilateni.
2. Tsatirani mbewu monga mapira, oatmeal ndi quinoa, mkaka wopanda mafuta ochepa komanso nyemba ndi nandolo.
3. Mazira ndi mphukira ndi zina zabwino zomwe mungaphatikize muzakudya zanu.
4. Pewani zakudya zomwe zingawonjezere shuga m'magazi, monga ma carbs, shuga, ngakhale masamba okhuthala kwambiri.
Supuni mawonekedwe a thupi
Ileana D'Cruz ndi chitsanzo cha mawonekedwe a spoon. Ganizirani za thupi ili ngati supuni yowongoka, mbali yake yayikulu kumunsi. Pankhani ya D'Cruz, chifuwa chake ndi chiuno chake ndi chochepa, pamene chiuno ndi chachikulu kuposa thupi lonse. Mtundu wamtundu uwu umakhala wofala kwambiri ndi matupi a ku India-imodzi imakhala yaing'ono komanso yopangidwa pang'ono pamwamba, koma imapeza zogwirira ntchito zachikondi, kulemera - ndi girth - m'chiuno, ntchafu ndi mimba, zomwe zimapangitsa kuti miyendo ikhale yosaoneka bwino.
Kalozera wolimbitsa thupi wa mawonekedwe a spoon
1. Spoons ayenera kuyenda mosavuta pa zolemera, monga izi zimakonda kuwonjezera girth kumunsi kwa thupi.
2. M'malo mwake, chitani masewera olimbitsa thupi a thupi lonse monga kudumphadumpha ndi kuyenda mwachangu.
3. Kuti mupange minofu pamwamba pa thupi lanu, yesani makina osindikizira kapena ma push-ups.
4. Kukweza miyendo ndi lingaliro labwino kumveketsa miyendo yanu - mwendo umodzi ndi mbali zonse zikweza.
5. Ashtanga yoga ndi bwenzi lanu.
6. Yesani kwa ola limodzi tsiku lililonse.
Kalozera wa kadyedwe ka mawonekedwe a thupi la supuni
1. Chotsani mafuta odzaza m'zakudya zanu, ndi zinthu zina zomwe zimangopita kumimba.
2. M'malo mwake, sankhani magwero achilengedwe amafuta monga mkaka, zipatso zouma ndi zokhwasula-khwasula zowotcha m'malo mokazinga.
3. Mapuloteni owonda—nyama yoyera, masamba obiriwira amasamba ndi mphodza—ndizofunika kukhala nazo.
4 .Idyani saladi wambiri, koma pewani zipatso zotsekemera kwambiri; gawo limodzi lokha patsiku lidzachita.
3 mitundu ya thupi
Mtundu wa thupi la Ectomorph
Ectomorph idzakhala lithe, miyendo yayitali komanso yocheperako, yokhala ndi mafuta ochepa kwambiri amthupi ndi minofu, monga Sonam Kapoor, mwachitsanzo. Maonekedwe a thupi ngati ake ndi osalimba komanso opangidwa mwaluso, ndipo zimawavuta kunenepa kapena kuwonjezera minofu. Matupi awo adzakhala ozungulira, ndi mapewa ang'onoang'ono, chifuwa ndi matako. Ma ectomorphs ali ndi metabolism yachangu komanso yogwira mtima ndipo nthawi zambiri amakhala achangu.
Chitsogozo cholimbitsa thupi chamtundu wa thupi la ectomorph
Ma Ectomorphs amayenera kuphunzitsidwa mwamphamvu chifukwa kukula kwa minofu kumachedwa. Yambani ndikulimbitsa thupi ndikutsata masewera olimbitsa thupi amkati. Muyenera kuchita masewera olimbitsa thupi kwa ola limodzi tsiku lililonse. Zolimbitsa thupi ziyenera kukhala zazifupi komanso mozama molunjika pamagulu akulu aminyewa. Cardio ikhoza kuchepetsedwa chifukwa kunenepa kumakhala kovuta mokwanira. Ganizirani za manja, chifuwa, msana, miyendo ndi mapewa. Chitani masewero olimbitsa thupi omwe amagwira ntchito mbali zonse za thupi. Zochita zosiyanasiyana zomwe zimagwira ntchito zosiyanasiyana za minofu zidzakupatsani zotsatira zabwino. Zina mwazinthu zabwino zolimbitsa thupi za ectomorphs ndizoyambira ma squats, mizere, masitepe ndi kukankha. Mutha kuyesanso treadmill ndikuchita kickboxing.
Kalozera wazakudya zamtundu wa thupi la ectomorph
Ntchito yaikulu yomwe ectomorph-kapena, Ecto-iyenera kuyang'anira ndiyo kulimbikitsa kupindula kwa minofu. Ecto ndi msungwana wowonda yemwe amatha kudya tsiku lonse ndipo metabolism yake yothamanga kwambiri imayaka zonse ngati moto wamtchire. Nthawi zambiri, ma ectos amakhala ndi mawonekedwe ang'onoang'ono okhala ndi zolumikizira zazing'ono komanso minofu yowonda. Nthawi zambiri iye ndi wautali miyendo ndi yopapatiza phewa. Think Deepika Padukone or Kalki Kochlin; Abhishek Bachchan kapena Farhan Akhtar. Ma Ectomorphs amapeza kukhala kovuta kwambiri kulemera.
Ectomorph ayenera kuwonjezera kudya kwa zopatsa mphamvu muzakudya zake ndi dongosolo lomanga thupi lomanga thupi kuti apeze minofu. Monga ectomorph weniweni wa buluu, ayenera kuphatikiza ma calories 1,000 kapena mocheperapo, ma calories 750 sangakhale ovuta kwambiri pakukonza kwanu. Simuyenera kuda nkhawa ngati kudya zopatsa mphamvu zochuluka chotere kumawonjezera kuchuluka kwamafuta m'thupi lanu. M'malo mwake, ma calories awa amathandizira ma ectos kukula mwachangu kwa minofu ndikuikonzanso chifukwa imakhala ndi ma metabolic ambiri.
Katswiri wazakudya Shweta Prasad amalimbikitsa zowonjezera. Nthawi zambiri, ma ectomorphs amatha kutaya mafuta mosavuta zomwe zimapangitsa kuti kuchepetsa minofu yowonda kukhala kosavuta kwa iwo. Chifukwa chake musalumphe chakudya pazifukwa zilizonse ndipo muyenera kudya kwambiri kuposa momwe mumakhalira, achenjeza Prasad. Ngati kuli kofunikira, pewani zakudya zopanda thanzi komanso zokazinga. Idyani chakudya ola limodzi lililonse, mphindi 30 (osachepera kasanu ndi kamodzi patsiku) popeza chinsinsi chake ndi kukhala ndi zopatsa mphamvu zambiri kuposa momwe mumawotcha. Mapuloteni, ma carbs ndi mafuta okhudzana ndi kuchuluka kwa zopatsa mphamvu amatha kukhala 40 peresenti ya mapuloteni, 40 peresenti yamafuta ndi 20 peresenti yamafuta. Kudya zakudya zopatsa mphamvu monga pasitala, mpunga, buledi, ndi zipatso zouma kungakuthandizeni kupeza zotsatira zabwino. Imwani madzi ochuluka kuti minofu yanu ikhale yamadzimadzi komanso kuti mupumule mokwanira - zomwe ndizofunikira - kuti mukhale ndi kulemera kokwanira ndi mphamvu za minofu, akumaliza.
Mtundu wa thupi la Mesomorph
Poyambira, mesomorph ali ndi mafupa akuluakulu, minofu yayikulu ndi thupi lachilengedwe lothamanga. Monga Bipasha Basu. Amapanga ochita masewera olimbitsa thupi, mawonekedwe awo achilengedwe komanso kuthekera kovala minofu ndizothandiza. Ambiri aiwo amapeza kukhala kosavuta kunenepa ndi kuonda. Amakonda kukhala amphamvu mwachibadwa, omwe ndi maziko abwino kwambiri opangira minofu.
Chitsogozo cholimbitsa thupi cha mtundu wa mesomorph thupi
Mesomorphs ayenera kupita ku cardio nthawi zonse kuti thupi lisanenere. Chitani zolimbitsa thupi zopepuka mpaka zolimbitsa thupi katatu pa sabata kuti mupange ndikusema minofu. Maphunziro ozungulira adzakuthandizaninso kuonjezera mphamvu ndi mphamvu. Thupi lanu limasintha msangamsanga kuchita masewera olimbitsa thupi, choncho pitirizani kusintha ndondomeko yanu yolimbitsa thupi.
Kalozera wazakudya zamtundu wa mesomorph thupi
Ngati mukuchita masewera olimbitsa thupi modzipereka tsiku ndi tsiku, mukuchita pulogalamu yodula ma cookies kuchokera m'magazini kapena mphunzitsi wanu, mukudya bwino, mungakhale mukunyalanyaza mbali yaing'ono yomwe ingakhale ndi zotsatira zazikulu ndi kupambana kwanu pa masewera olimbitsa thupi - anu. mtundu wa thupi. Maonekedwe ofunikira a thupi lanu ndi mawonekedwe ake adzakhala ndi zabwino ndi zoyipa pankhani yopeza kapena kuchepetsa thupi. Kwa osadziwa, pali mitundu itatu ya thupi: Endomorph — diva yodzaza thupi — a.k.a. IWE; Ectomorph-mkazi wowonda njanji yemwe amayambitsa mitundu chikwi ndipo pomalizira pake, Mesomorph kapena Meso-wochita masewera omwe amabweretsa golide kunyumba kuchokera ku Olimpiki.
Nthawi zambiri, ma mesos amachita bwino ndi zakudya zomwe zimakhala ndi chakudya chophatikiza, mapuloteni, ndi mafuta. Kuchuluka kwa chakudya chomwe amadya kumadaliranso momwe amachitira masewera olimbitsa thupi. M'malo mwake, ma mesos amafunikira kusunga ma carbohydrate pakati pa 40 peresenti ndi 60 peresenti. Katswiri wazakudya Shweta Prasad akulangiza Gawo lazakudya la meso liyenera kukhala ndi zakudya zogawikana kukula kwa nkhonya yopindika-ndilo gawo limodzi, kwenikweni. Mwachitsanzo, mkazi wa meso ayenera kuphatikizira pa chakudya chilichonse panja limodzi lazakudya zokhala ndi mapuloteni; nkhonya imodzi ya masamba; kapu imodzi yazakudya zodzaza ndi carb; chala chachikulu cha zakudya zonenepa kwambiri. Prasad amalangizanso kuti mesomorph iyenera kugawa zakudya zake kukhala zisanu kapena zisanu ndi chimodzi zazing'ono tsiku lonse. Pomaliza, akuchenjezanso kuti mesos ayenera kukumbukira kudya zopatsa mphamvu zokwanira kuti asunge minofu yawo. Chifukwa chake pangitsani ma calories anu kukhala ochuluka posankha zakudya zonse kuposa zakudya zopangidwa, zomwe zimakonda kukhala zopatsa thanzi komanso zotsika mumafuta osapatsa thanzi, mchere ndi shuga. Yang'anani pa ndiwo zamasamba zosakhuthala, zipatso zatsopano, zomanga thupi zowonda, mbewu zonse, mkaka wochepa kapena wopanda mafuta ambiri komanso mtedza ndi mbewu.
Endomorph thupi mtundu
Ma Endomorphs amakhala ndi ma curvy komanso odzaza thupi ndipo thupi limasunga mafuta mosavuta. Ganizirani Vidya Balan. Metabolism yawo ndi yaulesi. Minofu ndi mafuta zimakhazikika m'munsi mwa thupi. Uwu ndiwonso mtundu wovuta kwambiri wa thupi kukhala nawo ngati mukuyang'ana kuti musamale kulemera kwanu komanso kulimba kwanu konse.
Kalozera wolimbitsa thupi wamtundu wa thupi la endomorph
Endomorphs ayenera kumvetsera thupi lawo kwambiri. Pangani masewera olimbitsa thupi kukhala gawo lachizoloŵezi chanu. Maphunziro apamwamba kwambiri (HIIT) ndi CrossFit ndi abwino kwa omwe ali ndi thupi la endomorph. Muyeneranso kuchita zolimbitsa thupi ndi zolimbitsa kupirira maphunziro. Idyani mafuta abwino ndi zomanga thupi ndikuchepetsa kudya kwa ma carbohydrate kuti muwonjezere kuchuluka kwa thupi.
Kalozera wazakudya zamtundu wa thupi la endomorph
Mtundu wa thupi la munthu sumangothandiza kudziwa momwe munthu amachepetsera kapena kulemera kwake, koma ungathenso kukhudza kwambiri momwe zakudya zimakhudzira thupi lake ndikuthandizira kuchepetsa thupi. Mwachitsanzo, ectomorph imatha kudya chilichonse osapeza kilo, pomwe endomorph imakhala yovuta kwambiri ndi carb. N'zomvetsa chisoni kuti mosiyana ndi mitundu ina ya thupi, omalizawa amavutikanso kuti ayambe kudya zakudya zolimbitsa thupi. Ayenera kupeza zakudya zoyenera kuti achepetse thupi, akhale wanyonga, ndiponso kuti akhale ndi thanzi labwino.
Kafukufuku wopangidwa ndi American Medical Association akuwonetsa kuti poyerekeza ndi mitundu ina ya thupi, chimodzi mwa zifukwa zomwe endomorph amavutikira ndi kulemera kwake chifukwa amakhudzidwa kwambiri ngakhale kudya pang'ono kwambiri. Kutanthauziridwa, zikutanthauza kuti ma calories owonjezerawa amatha kusungidwa ngati mafuta poyerekeza ndi ectomorph, zomwe zimatsatiridwa ndi chizoloŵezi chachikulu chosungira mafuta. Chiŵerengero cha macronutrient (chiŵerengero cha mapuloteni, chakudya chamafuta ndi mafuta) ndichofunika kwambiri pakuchepetsa thupi komanso kukhala wathanzi.
Endomorphs amagwira ntchito bwino pazakudya za Paleo; chiwerengero cha macronutrient chomwe chimagwira ntchito pa endomorphs chiyenera kuphatikizapo 40 peresenti ya carbs, 35 peresenti ya mapuloteni ndi 30 peresenti ya mafuta muzakudya zawo. Dulani magwero onse opanda thanzi a ma carbs, monga shuga, pasitala woyera ndi mpunga woyera. M'malo mwake, sankhani masamba obiriwira pa mbatata ndi chimanga. Komanso, phatikizaninso mbewu za ulusi wambiri monga mpunga wabulauni ndi wamtchire; amakonda zoonda monga nsomba, nkhuku ndi tofu ndipo amakonda mafuta athanzi a monounsaturated monga mafuta a azitona ndi mtedza.
ZITHUNZI: Yogen Shah ndi Shutterstock
