Every man is different from others and from what is seen as high, low, black, white fat is thin and things invisible, as each will have a proportion of muscle fiber types that vary with. These differences come from. The genetic code from father and mother can not change the practice of the human body as an attempt to overcome the limitations of their own genes, by improving the body to look good as much as nature will allow.This article is divided into 2 parts.Part 1 discusses the genetic shape (Body Type) with training bodybuilders.Part 2 discusses.The proportion of genes in muscle fibers.(Main Muscle Fiber Type).
The genetic shape (Body Type) with training bodybuilders.
The subtle message. 1940 anthropologists. Harvard University, and Dr. William Herbert Sheldon studied 46,000 men and women from taking pictures, then the theory is to characterize the shape of the big 3.(1) skinny (2) fat, round (3) disproportionate.
(1) gaunt = doctorate in isomorphism (Ectomorph).
Characteristic of this type.• slim little skeletons.• The long torso and short limbs.The shoulders, narrow hips, small breasts flat.• have less body fat.And muscles are long and some are a little too.• Metabolic depression (Metabolism) in the body will occur soon.
(2) fat, round dome, R = End (Endomorph).
Characteristic of this type.• A big fat round the skeleton.• neck, short sleeves, a round face.• the upper, middle, bottom of the body is equally large.• have more fat cells. And visible muscles.• Metabolic depression (Metabolism) in the body happens slowly.
(3) = a disproportionate soak York (Mesomorph).
Characteristic of this type is considered the ideal shape.Who would want to say is that I have.• a skeleton.The muscles are large and densely covered with it.• A wide range of broad shoulders and thick.Body length, tapering to a small waist and a V-shaped.• wrist, fingers and forearm size.• have low levels of body fat.• muscle more easily and clearly visible.• Metabolic depression (Metabolism) in the body will occur soon.
However, the shape is divided into 3 people like this.A break in the extreme. In order to distinguish clearly between the appearance of only three in the world of reality. The shape of each one may be a hybrid is a combination of two or three together. It features more than one way.
The key advantage of the division of people according to the shape of training techniques bodybuilders. Specific for each shape, combined with proper nutrition program, with each shape. Aimed to improve the original shape that has been passed through.Genetic improvement.
Techniques used in practice for each shape.
People with different shapes. It aims to train a different body.The technique to be applied differently in practice as well.
(1) gaunt = doctorate in the shape of an isomorphism (Ectomorph).
Target practice: increasing muscle mass and larger.
The goal of the training body is thin.To add even more weight. Most of these requirements.Give more weight to larger muscles.Unwanted weight from fat increased.However, there is limited genetic. Skinny people have a metabolic rate of absorption.I was very much to be burned as fuel.Body weight and muscle is more difficult and more difficult as well.
The technique is recommended.
(1) bodybuilding training.
1.1 focus on training. Easy to use less weight.(Heavy Weights & Low Reps).
The weight is lifted. The small amount of time.The number of troops should be in the 6 - 8 reps.This approach is very suitable for this shape.
Between 1.2 set long enough for the muscles.I have fully recovered.About 1.5 minutes for a train at a small muscle.About 4 to 5 minutes for a train at the main muscles.
1.3 should not use this training Isolation Movement.The exercise of this type would be ideal.Refinement rather than muscle.Use the exercise of Compound Movement.Focused on building muscle mass following.
Chest: Dumbbell or Barbell Incline Press.
Shoulders: Dumbbell or Barbell Front Press.
Back: Chin-Up, Dumbbell or Barbell or T-Bar Row.
Legs: Squat, Stiff-Legged Deadlift,.Donkey Calf Raise.
The Tri-City: Close-grip Bench Press, Dip,.Lying EZ-bar French Press.
Dubai interceptions: Dumbbell or Barbell Curl.
1.4 Each of the trained muscles. Only once a week.If this becomes too much to burn calories.If you want to practice more frequently than this.Should provide the muscle. Break it.48 hours prior to training the next round.
1.5 The training program should be a Split Routine.
(2) to avoid the kind of aerobic exercise like running,Horizon Elliptical Machine but should be a high concentration of aerobic exercise such as walking, cycling at low concentrations.
(3) of this type of diet. Is an important factor in weight gain. And increase muscle mass. The advice follows.
3.1 The distribution of eating out.5-7 small meals per day.
3.2 The diet should be proportionate.Carbohydrate: protein: fat.= 45: 35: 20.
3.3 The number of calories consumed should be greater than the number of calories used each day.
(4) should be 7.5 to 9 hours of sleep per night.
(2) a type of fat, round dome, R = End (Endomorph).
Target practice: burning the excess fat or calories.
The goal of the training plan is a bodybuilder.The roll of fat.However, there is limited genetic. Obese people have lower rates of metabolic depression I became a little fat in the body. The best plan is to have the skeleton.Horizon Elliptical Machine The large muscles as well. I will have more weight. Muscle, fat, etc., but not until the mid.
The technique is recommended.
(1) bodybuilding training.
1.1 focuses on the training set is very successful year.(High Sets & High Reps).
1.2 moderate weight lifting.
1.3 The minimum rest between sets.
1.4 Frequency or how often in practice:Horizon Elliptical Machine The more frequent the better.Training each muscle bundle more than one time per week.
1.5 to avoid the practice.Heavy Weights & Low Reps.It is heavy. The small amount of time.This approach is only suitable for thin shape.
1.6 Technical Training Circuit Training.This shape is ideal for people.
(2) The type of aerobic exercise along with.Playing with magic. At least 3 times a week running.
(3) to control food, flour, sugar and fat.
(3) the shape of a slim soak = R (Mesomorph).
This shape is known as a robot's born anyway. With more muscle faster. The goal of training is based on the needs of male students, each of which can have 2 types.
1. Hardcore: big muscles like bodybuilders to get around.A bodybuilder for the contest.
2. Calisthenics-style model: the only muscle that is not very big, but the robot throughout the year.
The goal would be to adjust the Hardcore technical training of the thin type used.Horizon Elliptical Machine Is focused on more weight. The muscles are large.The style of the target model. You can adjust the training techniques of the type of fat used in the practice round for the body. The roll of fat. The shapely muscles throughout the year, not very big.
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