Jikinmu ya zo da siffofi da iri iri-iri. Kuna iya samun cikakkiyar siffar gilashin sa'a, ko samun siffar jikin mazugi tare da manyan busts da ƙananan ƙafafu. Ko kuma kuna iya samun nau'in jiki na ectomorph don haka ku kasance masu fata sosai, ko ku kasance endomorph wanda ke ƙoƙarin sanya nauyi cikin sauƙi. Amma komai siffar jikin ku ko nau'in ku, mun samo muku abinci mai yawa da kuma motsa jiki na yau da kullun wanda zai taimake ku ku kasance cikin tsari. Don haka kawai gano yadda tsarin ku yake kuma kuyi aiki akai.
daya. Nau'in siffar jikin mace
biyu. Hourglass siffar jiki
3. Siffar jiki rectangle
Hudu. Siffar jikin mazugi
5. Cokali siffar jiki
6. nau'in jiki
7. Nau'in jiki na Ectomorph
8. Mesomorph nau'in jiki
9. Endomorph nau'in jiki
Nau'in siffar jikin mace
Hourglass siffar jiki
A cikin siffa mai kyan gani takwas, jiki yayi kama da, da kyau, adadi na 8. Kamar Malaika Arora Khan, alal misali. Malaika ta samu siffar gilashin hourglass tare da ɗigon ƙugunta tana cuci jikinta a tsakiya. Idan kana da siffar jikin gilashin sa'a guda, gindinka da hips ɗinka kusan faɗi ɗaya ne, yayin da kake da ɗan kankanin kugu. Don haka riguna na skater su ne babban abokin ku, kuma labari mai daɗi shine, ƙaramin yanki shine rabin nasarar yaƙin ku. Labari mara kyau shine, kuna yawan tara kilos akan cinyoyinku, kwatangwalo da manyan hannayenku - waɗanda sune wuraren da ya fi wahala don rage kiba.
Jagorar motsa jiki don siffar jikin hourglass
1. Shagaltu da yawan wasanni na waje.
2. Yin iyo na awa daya a kowace rana ya dace da irin wannan nau'in jiki, kamar yadda sauran wasanni masu motsa jiki kamar hawan keke da tsere.
3. Kar ka manta da ƙara wasu ma'auni zuwa aikin motsa jiki.
4. Bicep da tricep curls dole ne, haka ma'aunin nauyi na jiki kamar squats da ja-ups. Labari mai dadi shine, zaku iya tafiya cikin sauƙi akan motsa jiki na abs!
Jagoran cin abinci don siffar jikin hourglass
Yayin da za ku iya shiga cikin adadin kuzari ba tare da layin ku ya ba ku ba, yana tafiya kai tsaye zuwa sauran sassan jikin ku!
1. A guji kayan marmari irin su beets, karas da dankali.
2. Zaɓi maimakon, don koren kayan lambu kamar broccoli da zucchini.
3. Idan dole ne ku je ga kayan lambu marasa kore, gwada brinjal ko dankali mai dadi maimakon.
3. Yawancin abinci mai arzikin omega 3 kamar salmon dole ne su sami hanyarsu zuwa farantin ku.
4. Idan kai mai cin ganyayyaki ne, iri irin su flax suma suna da yawa a cikin omega-3 fatty acids.
Siffar jiki rectangle
Rectangle ko nau'in jikin mai mulki, kamar Anushka Sharma's, yana ba da siffar madaidaiciyar siffar. Jarumar ba ta da yawan lankwasa, kuma kitson jikinta ana rarrabawa daidai gwargwado, kuma kugun bai fi ƙanƙanta da kwatangwalo ba. Wannan yana iya zama mara kyau, amma tare da shawara mai kyau, waɗanda ke da siffar jiki na rectangle za su iya yin wasa a kan ƙarfinsu kuma su sami siffar, a zahiri.Jagorar motsa jiki don siffar jiki rectangle
1. Na farko, yi ƙoƙarin mayar da hankali kan samun ƙugunku ya shiga kaɗan. Yi nauyi akan duk motsa jiki na abs.
2. Cikakken sit-ups zai taimake ku, kamar yadda za a yi kickboxing har ma da wani fun aiki kamar rollerblading! Hatha Yoga yana da fa'idodi da yawa kuma.
3. A rika yin asana kamar jirgin ruwa (navasan) da garma (haalasan) akalla sau biyu a rana, don ganin fa'idojin da ake iya gani.
4. Pranayama wani kayan aiki ne don dacewa. Kapalabathi Pranayama yana taimakawa sautin ciki, yayin da kuma yana kawo fa'idodi da yawa ga hankali da ruhi.
5. Kuma yayin da kake mayar da hankali kan waɗannan abs, kar ka manta da kiyaye sauran jikinka a cikin siffar tare da wasu tafiya mai zurfi na 15-20 minti kowace rana.
Jagoran cin abinci don siffar jiki rectangle
1. A guji abubuwan sha masu dauke da sinadarin Carbon da farin carbi. Sauya farar shinkafa don launin ruwan kasa, ko jan shinkafa.
2. Za a iya maye gurbin burodin fari tare da hatsi masu yawa, ko ma zaɓi na kyauta.
3. Samun hadaddun carbohydrates a cikin abincin ku kamar dankali mai dadi, tare da sauran abinci masu gina jiki kamar avocado, sardines, gauraye na goro da iri.
4. Ki yi kokarin dafa abinci a cikin man zaitun, ko a cikin ruwan kankana mai sanyi ko man kwakwa domin karin fa'idar lafiya.
5. Ka ce a'a ga kayan zaki.
Siffar jikin mazugi
Fiye da al'ada da aka sani da nau'in jikin apple, mazugi yana zuwa tare da babban ƙirji da faɗaɗɗen kafaɗa, kugu mai kauri, amma kwatangwalo sirara da ƙananan ƙafafu, kamar Sonakshi Sinha. A takaice, yi tunanin wannan siffa ta jiki kamar mazugi mai jujjuyawar. Duk da yake wannan nau'in jikin ba zai zama babba ba, amma suna da nauyi fiye da yadda suke da shi saboda yadda aka tsara jikinsu, da kuma rarraba mai. Tunda yawancin mutane sukan fahimci nauyin mutum ta hanyar kallon saman jikinsu, wannan nau'in jiki ne mai wahala musamman don yin ado da mu'amala da shi.
Jagorar motsa jiki don siffar jikin mazugi
1. Maimakon zuwa motsa jiki na yau da kullum, gwada horarwa ta lokaci, tare da fashewar motsa jiki mai tsanani wanda aka canza tare da ƙananan motsa jiki.
2. Yi mamakin jikinka kowane lokaci-lokaci-kar ka bar shi ya fada cikin al'ada.
3. Yi amfani da ma'aunin jiki yadda ya kamata don motsa jiki kamar burpees da squats, amma ka guji yawan turawa da jan-up kamar yadda suke ƙara girma na sama.
Jagoran abinci don siffar jikin mazugi
Irin wannan nau'in jiki yana da saurin kamuwa da ciwon thyroid da kuma matsalolin sukari na jini, idan ba a kula da abincin su ba.
1. Gwada kuma tafi-free.
2. Manne da hatsi kamar gero, oatmeal da quinoa, tare da kayan kiwo mara ƙarancin kitse da wake da wake.
3. Qwai da sprouts wasu zaɓi ne masu kyau don haɗawa a cikin abincin ku.
4. A guji abinci wanda zai iya haifar da hauhawar sukarin jini - ingantaccen carbohydrates, sukari, har ma da yawan kayan lambu masu sitaci.
Cokali siffar jiki
Ileana D'Cruz misali ne na siffar jikin cokali. Yi la'akari da wannan jikin a matsayin madaidaicin, cokali na tsaye tare da babban sashi zuwa ƙasa. A wajen D'Cruz kuwa, gindinta da kugu sun fi ƙanƙanta, yayin da hips ya fi sauran jiki girma. Irin wannan nau'in nau'in jiki yana da yawa tare da jikin Indiya-wanda yakan zama ƙarami da ƙananan yi a saman, amma yana samun hannayen ƙauna, nauyi-da girth-a kan kwatangwalo, cinya da ciki, yana sa ƙafafu ba su da kyau.
Jagorar motsa jiki don siffar jiki cokali
1. Cokali yakamata suyi sauƙi akan ma'aunin nauyi, saboda waɗannan suna ƙara girma a cikin ƙasa.
2. Maimakon haka, tafi don motsa jiki gaba ɗaya kamar tsalle-tsalle da tafiya cikin sauri.
3. Don gina tsoka a jikinka na sama, gwada danna benci ko turawa.
4. Ƙafar ɗaga ƙafa yana da kyau don ƙara sautin ƙafafu - ƙafa ɗaya da ƙafar gefe suna ɗaga duka biyun.
5. Ashtanga yoga abokin ku ne.
6. Yi aiki da shi na akalla sa'a guda kowace rana ta daban.
Jagoran cin abinci don siffar jiki cokali
1. Kawar da cikakken kitse daga cikin abincinka, da sauran abubuwan da ke zuwa cikin ciki kai tsaye.
2. Maimakon haka, zaɓi tushen tushen kitse na halitta kamar kiwo, busassun 'ya'yan itace da kayan ciye-ciye a maimakon soyayyen.
3. Protein lean-fararen nama, kayan lambu masu ganye da lentil-wajibi ne.
4 .A rinka yawan cin salati, amma a guji yawan 'ya'yan itatuwa masu zaki; kashi daya ne kawai a rana zai yi.
3 nau'in jiki
Nau'in jiki na Ectomorph
Ectomorph zai zama lithe, dogon gaɓoɓi kuma siriri kashi, tare da ɗan kitsen jiki da tsoka, kamar Sonam Kapoor, alal misali. Siffar jiki irin tata ba ta da ƙarfi kuma tana da ƙanƙanta, kuma suna da wahalar samun nauyi ko ƙara tsoka. Jikinsu zai zama madaidaiciya, tare da ƙananan kafadu, ƙirji da gindi. Ectomorphs suna da sauri da ingantaccen metabolism kuma yawanci suna wuce gona da iri.
Jagorar motsa jiki don nau'in jiki na ectomorph
Ectomorphs suna buƙatar horarwa sosai saboda girman tsokarsu yana jinkirin. Fara da horar da nauyi kuma ku bi shi tare da motsa jiki na cikin gida. Ya kamata ku yi aiki na awa ɗaya kowace rana. Ayyukan motsa jiki ya kamata su kasance gajere kuma mai tsanani suna mai da hankali kan manyan kungiyoyin tsoka. Ana iya yanke Cardio baya saboda samun nauyi yana da wahala sosai. Mayar da hankali kan makamai, ƙirji, baya, ƙafafu da kafadu. Yi motsa jiki da ke aiki da dukkan sassan jiki. Ayyuka daban-daban waɗanda ke aiki don sassa daban-daban na tsoka za su ba ku sakamako mai kyau. Wasu daga cikin mafi kyawun motsa jiki don ectomorphs sune squats na asali, layuka, matakan hawa da turawa. Hakanan zaka iya gwada injin tuƙi da yin kickboxing.
Jagoran abinci don nau'in jiki na ectomorph
Babban aikin da ectomorph-ko, Ecto-bukatar kulawa shine haɓaka samun tsoka. Ecto ita ce yarinyar da ba ta da kyau wacce za ta iya ci duk yini kuma saurin saurinta yana ƙonewa kamar wutar daji. Gabaɗaya, ectos suna da ƙaramin gini tare da ƙananan haɗin gwiwa da ƙwanƙwasa tsoka. Yawanci ita tana da dogon hannu da ƙunci kafada. Ka yi tunanin Deepika Padukone ko Kalki Kochlin; Abhishek Bachchan ko Farhan Akhtar. Ectomorphs yana da wahala sosai don samun nauyi.
Ectomorph yana buƙatar ƙara yawan adadin kuzari a cikin abincinta tare da daidaitaccen tsarin gina jiki don samun tsoka. A matsayin ectomorph blue-blue na gaskiya, tana buƙatar haɗa da adadin kuzari 1,000 ko a matsayin matsakaici, adadin kuzari 750 ba zai zama mai ban tsoro ba akan matakan kulawa. Kada ku damu ko cin irin wannan babban adadin adadin kuzari yana ƙara yawan matakan mai a jikin ku. A gaskiya ma, waɗannan adadin kuzari suna taimakawa ectos a cikin saurin girma na tsokoki da kuma gyara su kamar yadda suke da yawan adadin kuzari.
Likitan abinci mai gina jiki Shweta Prasad ya ba da shawarar kari. Gabaɗaya, ectomorphs na iya rasa kitse cikin sauƙi wanda ke sa yanke baya ga tsokar tsoka cikin sauƙi. Don haka kada ku tsallake abinci saboda kowane dalili kuma kuna buƙatar cin abinci da yawa fiye da na al'ada, in ji Prasad. Idan kuma a duk lokacin da ya cancanta, guje wa kayan abinci masu ƙorafi da soyayyen abinci. Ku ci abinci na kowane sa'a ɗaya, mintuna 30 (aƙalla abinci shida a rana) saboda mabuɗin shine samun adadin kuzari fiye da yadda kuke ƙonewa. Protein, carbs da fats a cikin sharuddan adadin adadin kuzari na iya zama furotin 40 bisa dari, 40 bisa dari na carbohydrates da 20 bisa dari mai. Samun hadaddun carbohydrates kamar taliya, shinkafa, burodin hatsi, da busassun 'ya'yan itatuwa na iya taimaka muku samun sakamako mafi girma. Sha ruwa mai yawa don kiyaye tsokoki da ruwa da samun isasshen hutawa-wanda ya zama dole-don samun cikakkiyar nauyi da ƙarfin tsoka, in ji ta.
Mesomorph nau'in jiki
Don masu farawa, mesomorph yana da babban tsarin kashi, manyan tsokoki da kuma yanayin wasan motsa jiki na halitta. Kamar Bipasha Basu. Suna yin ga manyan 'yan wasan motsa jiki, yanayin yanayin su da ikon sanya tsoka yana da amfani. Yawancinsu suna samun sauƙin samun da rasa nauyi. Suna da ƙarfi a zahiri, wanda shine cikakken tushe don gina tsoka.
Jagorar motsa jiki don nau'in jikin mesomorph
Mesomorphs yakamata su je don cardio na yau da kullun don hana jiki daga sanya nauyi. Yi horon nauyi mai sauƙi-zuwa matsakaici sau uku a mako don tsarawa da sassaka tsokoki. Horon da'irar kuma zai taimaka ƙara ƙarfi da ƙarfi. Jikin ku yana daidaitawa da sauri don ayyukan motsa jiki, don haka ci gaba da canza tsarin motsa jiki.
Jagoran abinci don nau'in jikin mesomorph
Idan kuna bugawa gym a kullun, kuna aiki akan shirin yankan kuki daga mujallu ko mai horar da ku, kuna cin abinci da kyau, kuna iya yin watsi da ƙaramin fasalin da zai iya samun babban sakamako tare da nasarar ku a dakin motsa jiki - naku. nau'in jiki. Siffar ainihin jikin ku da halayenku za su sami fa'ida da rashin amfani idan ana batun samun nauyi ko rasa nauyi. Ga wanda ba a sani ba, akwai nau'ikan jiki guda uku: Endomorph — cikakken diva—aka KA; Ectomorph - mace mai bakin ciki wacce ta ƙaddamar da samfuran dubu ɗaya kuma a ƙarshe, Mesomorph ko Meso - ɗan wasan da ke kawo zinari a gida daga gasar Olympics.
Yawanci, mesos yana yin mafi kyau tare da abincin da ya ƙunshi cakuda carbohydrates, sunadarai, da mai. Yawan abincin da suke ci kuma ya dogara da matakin motsa jiki. A gaskiya ma, mesos suna buƙatar kiyaye abincin su na carbohydrate tsakanin kashi 40 zuwa 60 bisa dari. Masanin ilimin abinci Shweta Prasad ya ba da shawarar sashin abinci na meso na yau da kullun ya kamata ya ƙunshi abinci mai rahusa girman girman hannu - girman yanki ɗaya ne, a zahiri. Idan ana magana, mace meso dole ne ta haɗa a kowane abinci dabino ɗaya na abinci mai yawa; hannu ɗaya na kayan lambu; kofi guda ɗaya na abinci mai yawa na carbohydrate; babban yatsan abinci mai yawa. Prasad ya kara ba da shawara cewa mesomorph yana buƙatar karya abincinta zuwa ƙanana biyar ko shida a tsawon yini. A ƙarshe, ta kuma yi gargaɗin cewa mesos ya kamata ya tuna ya ci isassun adadin kuzari don kula da ƙwayar tsoka. Don haka sanya adadin kuzarin ku ta hanyar zabar abinci gabaɗaya akan abincin da aka sarrafa, wanda yakan zama mafi yawan abinci mai gina jiki da ƙarancin kitse mara kyau, gishiri da sukari. Mayar da hankali ga kayan lambu marasa sitaci, sabobin 'ya'yan itace, sunadaran sunadaran, dukan hatsi, kayan kiwo mara ƙarancin kitse ko maras kitse da goro da iri.
Endomorph nau'in jiki
Endomorphs suna da ƙima da cikakkun adadi kuma jiki yana adana kitse cikin sauƙi. Ka yi tunani Vidya Balan. Su metabolism ne sluggish. Ana tattara tsoka da mai a cikin ƙananan jiki. Wannan kuma shine nau'in jiki mafi wahala don samun idan kuna neman sarrafa nauyin ku da lafiyar gaba ɗaya.
Jagorar motsa jiki don nau'in jikin endomorph
Endomorphs suna buƙatar ƙara sauraron jikinsu. Sanya motsa jiki wani bangare na yau da kullun. Babban horo na tazara (HIIT) da CrossFit suna da kyau ga waɗanda ke da nau'in jikin endomorph. Hakanan kuna buƙatar yin horon nauyi da matsakaicin juriya horo. Ku ci kyawawan kitse da furotin kuma iyakance abincin ku na carbohydrate don haɓaka abun cikin jiki.
Jagoran abinci don nau'in jikin endomorph
Nau'in jikin mutum ba wai kawai yana taimakawa wajen sanin yadda cikin sauƙi mutum ya yi asarar nauyi ko samun kiba ba, amma kuma yana iya shafar yadda da irin nau'in abinci ke ƙara kuzarin jikin mutum da kuma taimakawa wajen zubar da kiba. A cikin batu, ectomorph na iya ci kusan komai ba tare da samun kilo ba, yayin da endomorph yana da hankali. Abin baƙin ciki, ba kamar sauran nau'ikan jiki ba, na biyun kuma yana da wahala a gyara yanayin rashin abinci mara kyau tare da motsa jiki. Tana buƙatar samun abincinta daidai don rage kiba, jin kuzari, da lafiya mai kyau.
Wani bincike da kungiyar likitocin Amurka ta gudanar ya nuna cewa idan aka kwatanta da sauran nau'ikan jikin mutum, daya daga cikin dalilan da endomorph ke kokawa da nauyinta shi ne saboda tana da matukar damuwa ko da karancin cin abinci. Fassara, yana nufin cewa waɗannan karin adadin kuzari sun fi dacewa a adana su azaman mai idan aka kwatanta da ectomorph, wanda ke haifar da mafi girman hali don ajiyar mai. Ma'auni na macronutrients (rabo na furotin, carbohydrate da mai) shine na asali a cikin rasa nauyi da samun dacewa.
Endomorphs yayi aiki mafi kyau akan abinci mai kama da Paleo; Matsakaicin macronutrient rabo wanda ke aiki don endomorphs shine ya haɗa da 40 bisa dari carbs, furotin 35 bisa dari da mai 30 bisa dari a cikin abincin su. Yanke duk wani tushen carbohydrates marasa lafiya, kamar sukari, farar taliya da farar shinkafa. Maimakon haka, zaɓi ganye mai ganye akan dankali da masara. Har ila yau, a haɗa da hatsi gabaɗaya mai yawan fiber kamar launin ruwan kasa da shinkafar daji; fi son gina jiki maras nauyi kamar kifi, kaji da tofu da kuma fifita lafiyayyun kitse marasa lafiya kamar man zaitun da walnuts.
Hotuna: Yogen Shah da Shutterstock
