Different fitness options for different body types: ectomorphic or leepy

The formation of human body shape is the result of the interaction between congenital genetic factors and acquired environmental factors. Modern bodybuilding physiology uses Sheldon's physiology to divide the human body into three different body shapes according to three extreme situations: endomorphic or round-floating type, mesomorphic or muscle type, ectomorphic or leepy type

　　To first understand the innate body shape classification, then do different training methods and orientations according to different body shapes and traits, and use the most scientific method to train to achieve bodybuilding.

　　Below we will understand three different body shapes and recommended training orientations for fitness:

　　Different fitness plans for different body shapes-epibody type Or thin type

　　Eccubus type or thin type:

　　1. Body type characteristics: thin body, contains less fat and muscles, has fast metabolism, and it is difficult to increase weight and muscles.

　　2. Training: Use differentiation training, each training 1-2 main parts each time; practice twice a week for each part; have enough rest between groups, so that the local area does not feel sore before training; change training courses every month; increase the training intensity for each training, including training weight, number of groups and times; train carefully, but do not overdo it.

　　3. Number of groups and times: In basic strength movements, use heavier weight to stimulate muscle fibers; Use 8-12 times per group; practice 3-5 groups per part; be careful not to cause excessive training, as this will affect growth. If you feel that your muscles and physical strength grow slowly, you can use impact training technology. Use one movement to train 10 groups per group, 10 times per group, but this impact technology can only be practiced once every eight weeks.

4. Recovery and rest: There is enough recovery time between the two training sessions, because the metabolism is faster, ensure sufficient sleep for at least eight hours a day. If possible, you can increase your nap at any time. Do not train before feeling tired or not fully recover.

5. Aerobic training: Yes Less oxygen training, no more than three times a week, otherwise it will affect progress. Aerobic training controls the lowest heart rate range, each training is 15-20 minutes, no more than 20 minutes. Aerobic training is arranged before the training class to enhance cardiopulmonary function as a warming activity. Aerobic training can be used to choose running, climb stairs or exercise bikes.

　　6. Nutrition: It is very important to arrange a good recipe and accurately supplement nutritional supplements. Divide it into 5-7 snacks every day, once every 2.5-3 hours. Take 2-3 grams of protein per kilogram per day according to your weight, and consume calories of protein accounts for 25-30% carbohydrates and 50% fat 20-25%. Drink protein powder drinks one hour before going to bed, increase fiber and carbohydrates, limit monosaccharide intake, supplement vitamins and minerals

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