The physique is slim. Tall and low figures. According to the geometric shape of the chest

Three body types: ectomorph, mesomorph, endomorph and the constitution of the human body

Ectomorph, energetic, thin, fast;

Endomorph, full, wide and slow;

Mesomorph, fairly muscular, average.

All these body types differ greatly from each other in the speed of metabolic processes in the body.

In the body of an ectomorph, processes proceed rapidly. Excess weight does not threaten a person of such a physique. He has long bones, a thin body, small and very skinny muscles. Gaining muscle mass is difficult for him, but if he succeeds, he looks very slender and aesthetically pleasing, thanks to the complete absence of fat and narrow bones.

An endomorph, on the contrary, easily gains a lot of weight. Metabolism - metabolic processes, that is, the “burning” of fats, proteins and carbohydrates in the body occurs slowly. In addition, the energy requirements are also small. Therefore, their body is soft, loose, and there is an excess of fat mass on the face. People of this body type usually gain muscle mass quickly. But, unfortunately, it is soft and loose. The main problem for of this type people have excess fat mass, which is extremely difficult for them to get rid of.

Mesomorphs are distinguished from others by their developed muscles. The muscles are voluminous, the bones are thick and wide. People of this type, without any problems, gain muscle mass, sometimes without even noticing that they look too square and strong.

The above information is very important when creating an individual effective nutrition plan. Each body type reacts differently to the composition and diet. Let's now look at specific body types.

Ectomorph (you can eat everything in large quantities)

Since the main problem of an ectomorph is a catastrophic lack of body weight, he should not worry about limiting himself in food.

Diet: In one day, consume at least 3.5 - 5 grams of protein per kilogram of body weight; protein should provide about 30% of calories for the whole day. Carbohydrates should make up 50%, and fats about 20% of calories. In order to gain muscle mass, the calories received during the day must not be completely burned. It is also necessary to have high-quality protein, clean fats and carbohydrates in the diet. The daily norm should be at least 2000 - 2500 calories.

For this body type, calories consumed are of primary importance. Ectomorphs are recommended to eat every 2.2-3 hours. If you have a very busy daily routine and don’t have time to eat as often as you need, then you can use special mixtures that replace normal nutrition, as well as sports drinks and high-calorie “bars.” If possible, take food and drinks with you so you don't go hungry for a long time.

Supplements such as protein and carbohydrate-protein mixture should be taken daily, twice a day. To replenish the energy needed for effective training, supplement your diet with keratin.

An ectomorph needs to carefully monitor the correctness and regularity of meals before and after training. Do not be afraid of excessive consumption of carbohydrates: practice shows that nutrition before training, especially food rich in carbohydrates, reduces catabolism (destructive processes) during strength training. Also, after training, such food promotes an anabolic effect, that is, tissue repair and growth.

Endomorph (minimal fat)

Diet: First of all, you need to significantly reduce your fat intake. All protein should come exclusively from lean foods, such as skinless chicken breasts, lean parts of turkey, egg whites, and lean, low-calorie fish. Plant foods are important, but you shouldn't use them as a source of protein. In the first half of the day, you should limit your fruit consumption. As for carbohydrates, complex ones are recommended, such as long-grain rice, potatoes, and legumes.

You need to eat no more than 5-7 times a day, in small meals. This will normalize metabolism and maintain it at the desired level.

The “black list” of prohibited foods includes: various sandwiches (with ham, smoked meats, sausage, etc.), fatty dairy products, carbonated drinks (lemonade), alcohol. Some of these products are incomplete sources of protein, while others are a huge accumulation of carbohydrates.

Also, you should not eat too late or too early. Finish your meal before you are full. The main problem of an endomorph is calories. If you need to reset excess weight, then this must be monitored with special care. The number of calories must be reduced, and their calculation must be thorough and strict, without even minor errors and inaccuracies.

Sports nutritionists advise people of similar physique to use white lean meat as the main source of protein. This way, a person will have a pleasant feeling of fullness, and excess fat will stop accumulating in the body. If you need to lose weight, then give preference to fibrous foods high in fiber and eat less starchy carbohydrates. You should eat small portions rich in protein and fiber. All this together will help you get rid of excess weight.

Mesomorph (lucky, but don't relax)

Diet: 2.5 grams of protein per kilogram of body weight per day (lean turkey, Egg whites, skinless chicken breasts, lean fish). Carbohydrates should also be consumed in moderation and provide a high amount of calories, approximately 60-65% of the daily diet. “Fat” calories should be within 15% of the total daily diet.

Diet: 5-7 times a day.

You can’t eat the same food every week; you need a varied menu. Sometimes, give your muscles a little more calories than they should, but don't stick to a strict diet all the time. You easily and quickly gain muscle mass, but also lose weight without any problems, if necessary, so you don’t have to be afraid of small changes in one direction or another.

Mesomorphs are genetically gifted. This is the most good guy physique for sports. Research shows that athletes of this physique during training, and even during rest, spend more calories per day than other people of a different physique, even despite the same height, age and percentage of subcutaneous fat tissue. They can be called happy owners of a harmonious figure, where the percentage of fat mass and muscle mass is in perfect balance.

But, unfortunately, it is often this type of people who are most prone to laziness and inaction. They often train and eat, without any regimen or plan. Get your diet in order, count the amount of carbohydrates, proteins and fats, and don’t forget about the nutritional supplements that are necessary for successfully building your own body, because not all people can boast of such a good constitution as yours!

In the scientific literature, the somatic type theory is popular, implying a conditional division various types human physique into three key categories - ectomorph (prone to thin), mesomorph (naturally athletic and muscular) and endomorph (prone to gaining excess weight). It is believed that future sporting success largely depends on your body type.

A similar categorization is used not only in psychology, bearing the names of temperament types (sanguine, melancholic, choleric and phlegmatic), but also in traditional Indian medicine Ayurveda. Unfortunately, despite the popularity of the theory of body types, there are simply no unambiguous and clear criteria for determining one’s somatotype “by eye.”

Do genetics really influence how much fat the body stores? even if you are on a diet?

Determining body type by wrist

Most often, it is believed that the key characteristic of a person’s belonging to a certain body type is the thickness of the bones. Typically, ectomorphs have thin bones, while endomorphs have wide bones. It is also important that the wrist circumference remains unchanged regardless of the amount of fat or muscle mass in the body.

In most cases, ectomorph men have wrist girth (measurements are taken along the bone just above the location wristwatch) is less than 17 cm, for mesomorphs - 17-20 cm, for endomorphs - more than 20 cm. In the summary table below, you will find other characteristics that make it easier to determine your body type.

How to determine your body type?

Anthropologist William Sheldon, author of the theory of body types and temperament, separately noted in his scientific work that “pure” somatotypes practically do not occur. IN real life Each individual person is a combination of all three body types, but in certain proportions.

It is also interesting that in some people (most often women), the upper body has signs of one body type, and the lower body has characteristics of another. This is why it is extremely difficult for an ordinary person to determine whether he is an endomorph, mesomorph or ectomorph - and no online calculators or applications for mobile phone are unable to help him.

Should we believe in this theory?

Despite the fact that most fitness websites persistently promote the theory of three body types, the scientific community recognized it as untenable back in the 1970s. The main reason was precisely the fact that in reality there are countless combinations of somatotypes, and there are simply no clear criteria for determining these types.

FitSeven recommends following the following nutrition and training recommendations for different body types only if you can be 100% confident that you are one of them. IN otherwise you will need a customized solution consisting of a combination of programs.

Main characteristics of an ectomorph

Main characteristics of a mesomorph

Main characteristics of an endomorph

***

Despite the fact that in the middle of the last century, anthropologists determined that there are three dominant human body types - thin (ectomorph), muscular (mesomorph) or overweight (endomorph) - in practical application The theory has encountered many difficulties. The main problem has become that most people have mixed type physique.

Body type is one of the variants of the normal human constitution. In this sense, the constitution (phenotypic) characterizes the human body through the structure and indicators of the muscle and bone tissue of a particular organism - a set of stable biological, structural and functional features. These indicators are entirely due to hereditary predispositions (although it should be noted that a slight correction of body type at an early age is still possible).

Because body type characterizes only one of the variants of the constitutional norm, the number body types depends on how the norm is determined. Academician Petlenko V.P. defines five body types:

athletic

graceful (graceful)

asthenic

hypersthenic

normosthenic

Professor Chernorutsky V.M. highlights three main body types, in part coinciding with the classification of Academician Petlenko V.P.

asthenic (or hyposthenic) - also includes the graceful body type according to V.P. Petlenko.

normosthenic (including athletic type according to Petlenko V.P.)

hypersthenic

Brief description of the main body types

Hyposthenic type of constitution(physique) is characterized by a relatively low position of the diaphragm, an elongated chest from top to bottom (and a relatively reduced circumference), an elongated neck, narrow shoulders, long and thin limbs, usually significantly above average height. Muscle mass is poorly developed. The amount of adipose tissue is usually below average - including in women. Features of the internal structure - due to the elongated chest - the heart is usually small, the shape of the heart is elongated, drop-shaped, the lungs are also elongated, the absorption capacity of the gastrointestinal tract is reduced.

It is characterized by good (much better than that of the hyposthenic body type) development of muscle mass, and as a result, a strong and developed bone skeleton. The amount of adipose tissue is approximately average. Features of the internal structure - the chest is convex, the shoulders are wide, the length of the limbs is proportional. All characteristics correspond to average.

It is characterized by a highly located diaphragm, a relatively large heart, usually below average height relative to weight, a rounded chest - flattened from top to bottom, and usually a short neck. The peculiarities of the internal structure are due to the rounded chest. The amount of adipose tissue is usually higher than average. Blood is characterized by high cholesterol content. The absorption capacity of the gastrointestinal tract is high.

Dependence of weight loss on body type

The dependence of the tendency to accumulate adipose tissue on body type is most pronounced in hypersthenic type. A slight excess of calories coming from food (especially in the form of easily digestible carbohydrates) is enough for body weight to begin to increase - this type, like no other, needs not diets for weight loss (in the literal sense of the word), but nutritional systems (such as the Sybarit diet ).

Not predisposed to the accumulation of subcutaneous adipose tissue - and if obesity does occur, it is often due to extremely low physical activity (both professional and social). The use of diets (fast diets) will be effective.

Normosthenic body type In terms of weight loss, it occupies an intermediate position - it is necessary to combine diets (or nutrition systems) and increase physical activity.

Specific diseases for different body types

Regarding the main body types, the dependence of characteristic diseases (including chronic ones) on body type is of particular importance. Knowledge of these predispositions to diseases makes it possible, if not to completely prevent them, then at least to significantly reduce the threat of the disease by taking preventive measures (or to prevent transition to the chronic phase).

Hyposthenic body type has a predisposition to respiratory diseases, gastritis and stomach (duodenal) ulcers with low acidity. Increased risk of arterial hypotension. People with this body type are more likely to experience vegetative-vascular dystonia than others.

Normosthenic body type has a predisposition to diseases such as rheumatism, gastritis and gastric (duodenal) ulcers with high acidity. More often than others, representatives of this body type are diagnosed with hypertension.

Hypersthenic body type has a predisposition to diseases such as atherosclerosis, diabetes mellitus, liver diseases, metabolic disorders (including obesity). Usually blood pressure is higher than normal. On the other hand, representatives of this type are much better at resisting colds and respiratory diseases.

You can determine your body type by measuring your wrist circumference. If, with a height of 160 to 175 cm, the wrist circumference is 16-18 cm, then the type is normal-boned, if less than 16 cm, then thin-boned, if more than 18.5 cm, then broad-boned.

How to determine what type your body is?

Determining your type means doing half the battle on the way to an exemplary figure. Think for yourself, can different “types” train the same way? Of course not! Why should skinny people do aerobics? It will “dry” them even more! No, they need to pump up their muscles! And the full ones endomorphs? They even need to sleep cuddled with an aerobics manual! Their main task is to lose excess fat. And the athletic type is generally something especially rare. People with different body types respond differently to the same training system. What works for one may not work for another. In short, each type needs its own, highly individual program. Only it will give quick and effective results. If you take up training according to some “folk” sports manual, then you will have to perform at least 5-6 physical exercises that you personally do not need. Of course, there will be nothing wrong with this - all exercises are useful in one way or another, but how much time will you waste before it dawns on you that you need your own exercises! However, you can answer this question accurately: about a year and a half. In any case, this is how much bodybuilders usually spend on empty training on general schemes until they finally find in the sea of ​​exercises, complexes and techniques that suits their individual genetics.

By the way, wasting time is not the worst thing. The worst thing is that ineffective training destroys faith in the sport and deprives you of enthusiasm.

There are three different types of addition, called somatotypes: ectomorphic, mesomorphic And endomorphic.

Ectomorph has a short body long arms and legs, long and narrow feet and hands, and a very small amount of fat. It is narrow in the chest and shoulders, and its muscles are usually long and thin. Metabolism ectomorphs very fast, so there are usually no problems with fat deposits. However, it is also more difficult for them to build muscle.

Mesomorph- wide chest, long torso, strong muscle structure and great strength. He is an athlete from birth.

Endomorph- soft muscles, round face, short neck, wide hips and a large supply of fat. Typical endomorph- an overweight person who has a relatively high percentage of fat compared to muscles. Such people gain weight quickly and easily. As a rule, fat is deposited on their thighs and buttocks.

Of course, it is rare to meet a person with a clearly defined model physique of any one type. Most people have a combination of signs of all three types. According to the existing classification, a total of eighty-eight subtypes are distinguished, resulting from the predominance of certain indicators of each main type. The degree of predominance is assessed in arbitrary units from 1 to 7. For example, if the characteristics of your physique are assessed as ectomorphic, mesomorphic and endomorphic, then you are an endomesomorph, that is, you are basically an athletic type with well-developed muscles, but at the same time prone to excess fat deposits .

Body type

When it comes to fine-tuning physical fitness through an exercise program, the three categories described above become too few. We had to expand the classification to 6 types: A-shaped, H-shaped, I-shape. O-shaped, T-shaped And X-shaped.

Your body type:

A-shaped

The shoulders are narrow, the pelvis is slightly wider; impression of a “heavy” lower body - full legs and buttocks; tendency to store fat below the waist (the upper body may even appear thin); low metabolic rate (if you don’t specifically follow your diet, weight gains quickly).

H-shaped

Wide or medium boned; small breasts; full legs; visual impression of approximately the same width of shoulders, waist and pelvis; tendency to form fat deposits in the abdomen and thighs; moderate metabolic rate.

I-shape

Thin bones; gauntness; weak muscles; almost no fat deposits; high metabolic rate (no matter how much you eat, you don’t get fat).

0-shaped

Wide bones; wide pelvis and shoulders; full hips, chest, arms; obvious excess fat deposits throughout the body; low metabolism (weight comes on even if you eat relatively little).

T-shaped

The shoulders are broad, wider than the pelvis; fat is deposited mainly on the torso (back, chest, sides); average metabolic rate (you only gain weight if you start eating too much).

X-shaped

The bones are medium; The width of the shoulders is approximately equal to the width of the hips; slim waist; full breasts; fat deposits form on the buttocks and thighs; average metabolic rate (you only gain weight if you start eating too much).

Take a closer look in the mirror, and then compare what you see with the descriptions above. Well, then get to training.

How often should you look in the mirror? The first is before the start of the training and the second is after the completion of the training program. Why so few? Looking at yourself in the middle of the process is as pointless as evaluating a sculpture that is only half done. The results of the training do not arrive at rocket speed, so if you start to take a meticulous look at yourself after a couple of sessions, you risk getting upset: it will seem to you that nothing has happened to your figure. But in fact, this is not so. The changes are not visible to the eye, but they have begun - at the level of the body. The heart has increased its efficiency, small capillaries in the muscles have opened, otherwise the stomach, kidneys, liver will work... Time will pass and the amount of physiological changes will turn into the quality of your figure. The main thing is to have patience! If, on the contrary, you impatiently rush to the mirror after every workout, you will get nothing but irritation.

With proper training and nutrition, you can develop muscles at any time. body type, but people with different types bodies will have to solve different problems during the training process, although their long-term goals may coincide.

Workout for ectomorphs

For a typical ectomorph The main goal is to gain weight, preferably in the form of quality muscle mass. Even if you have the strength and endurance to run a marathon, ectomorph finds that his muscles develop very slowly and he often has to force himself to eat more than usual to ensure weight gain. Therefore, it is recommended for them:

1. Incorporate a lot of intense strength training into your program to maximize muscle growth. Your program should rely primarily on heavy weight work and a small amount repetitions (6-8 repetitions after a good warm-up),

2. Learn to train intensely so that every series counts. This way you can keep your workouts relatively short without sacrificing quality (14 to 16 sets per major body part instead of 16 to 20 sets). Get plenty of rest between sets and give your body plenty of time to recover between workouts.

3. Pay close attention to your diet. Consume more calories than you are used to; If necessary, drink protein shakes to replenish your body's energy resources.

4. Remember that you are trying to convert food energy into body weight. Therefore, do not burn a lot of energy by overindulging in activities such as aerobics, running, swimming and other active sports. Cardiovascular training is desirable and necessary for health, but someone who spends several hours a day doing aerobic exercise outside of the gym will have a much harder time building muscle in their workouts.

Training for mesomorphs

Mesomorph can build muscle mass relatively easily, but he definitely needs to create a sufficiently varied exercise program so that his muscles develop proportionally and have a beautiful shape, and are not just dense and massive. Here's what's recommended for mesomorphs:

1. Emphasize high-quality, detailed isolation training of individual muscle groups along with core exercises to increase mass and muscle strength. You can easily increase muscle size, so you can work on shape and definition from the very beginning.

2. Mesomorphs gain weight so quickly that they don't have to worry about conserving energy or overtraining. A standard workout (16 to 20 sets per body part) is fine; you can adjust the rest periods between sets as you wish.

3. Eating a balanced diet with plenty of protein to maintain a calorie level that keeps your weight within 10-15 pounds of tournament shape throughout the year. You don't want to gain 30-40 pounds and then struggle to lose that weight before a competition.

Workout for endomorphs

Usually endomorph It's not hard to build muscle. First of all, he should focus on getting rid of fat deposits, and then follow a special diet. That's why endomorphs I recommend the following:

1. Increased volume of high-repetition, high-velocity training (at least 10-12 before failure), with very short rest periods to burn as much fat as possible. Whenever possible, perform several additional series: this will help you lose weight even faster.

2. Additional aerobic exercise, such as cycling, jogging and other high-impact activities. Working out at the gym also burns calories, but not as intensely as doing 35 to 40 minutes of cardiovascular training every day.

3. Low-calorie diet with a properly selected balance of nutrients (see section "Nutrition"). You don't need to eliminate anything, but eat minimal amounts of protein, carbohydrates and fat. Vitamin and mineral supplements are necessary to compensate for possible deficiencies of important micronutrients.

Body Composition Testing

Although nature has given you a specific body type, by building muscle mass and losing fat tissue, you are actually changing the composition of your body. It can often be difficult to keep track of this: training occurs almost daily, so your body composition can change noticeably without your knowledge. It's always a good idea to look at yourself in the mirror and use a measuring tape, but sometimes it's not enough.

In addition to simple methods checks exist different types body composition testing. This testing gives you an idea of ​​the percentage of muscle mass and body fat. It helps you track your progress over time. The most common types of body composition testing are listed below:

Skin fold testing. Calipers are used to capture skin folds in various parts of the body and measure the thickness of the subcutaneous fat layer. In the future, this value is used in calculating body composition.

Water immersion testing. The person is weighed on a scale and in water, and then certain measurements are taken, such as calculating residual lung capacity. The numbers are plugged into a formula to determine the ratio between fat and lean body mass, which consists of muscles, bones and internal organs.

Electrical resistance test. A low voltage electrical current is passed through the body. Since fat, muscle tissue and water create different resistance, the result is used in calculations to determine body composition.

However, while body composition measurements are useful for checking the results of a diet or changes occurring in your body, you should know that the dynamics of changes from one test to the next are more important than the results of a single test. The fact is that all the obtained values ​​are passed through formulas built on certain premises about the structure of the human body, which are not necessarily accurate when it comes to professional bodybuilders. Therefore, if after the first test you get a result of 12% body fat, and after two weeks it is 9%, then you can be quite sure that you are moving in the right direction. In this case, you need to make sure that the testing conditions in both cases were the same, so the result has high degree reliability.

We often hear ridiculous claims about body fat testing; for example, some athletes claim to have as little as 3% body fat. Any doctor will tell you that 3% is a fat level more likely to be found in a corpse than in a strong, healthy athlete. Tests conducted during IFB competitions using various methods clearly show that the highest percentage of body fat is characteristic of competitors with the most massive physiques. Therefore, the most massive bodybuilder can have 12% body fat and be in excellent condition. sports uniform, and a newbie with ectomorphic body type can look decent at 7-9% fat content.

Why is this happening? Because fat in the traditional sense of the word is not the only fatty tissue that is present in our body. There are intermuscular fat layers; fat is also found in the muscles themselves. If a really massive bodybuilder diets for too long, his muscles will shrink and lose weight rather than gain more definition. So while testing is helpful, be sure to use a mirror or photographs to monitor your appearance. During the competition, judges do not take into account body fat test results. They only judge what they see, and you should follow their example.

Body types women options norms of the human constitution. This means that the constitution determines the features appearance and the health status of its owner. Mainly structural features female body have a hereditary nature, but initially knowing your body type, you can early age make timely adjustments.

Variations of the female figure

There are several systems for grading the appearance of the female body. The most common is very simple and clear way body shape definitions:

• asthenic (or hyposthenic);
• normosthenic;
• hypersthenic.

If you think that knowing your body type is not particularly important, bet. Certain body types have different problem areas, which you can “sweat” in the gym, change your diet, rhythm of life and choose the best clothes.

Wrist size is an indicator of body type

Sometimes you don’t want to bother or it’s difficult to decide on your own silhouette, but there is an easy way to determine a woman’s body type by just measuring her wrist. The Solovyov index is a parameter that will help you decide on the type. It is equal to the circumference of the wrist in centimeters.

Calculation of the indicator:

• Less than 15 - asthenic;
• In zone 15-17 - normosthenic;
• More than 17 is hypersthenic.

Asthenic body type in ectomorph women

• According to generally accepted opinion, these are the very happy owners of slender and thin figures. According to other ladies, these women are witches who eat a lot and practically do not gain weight. Note that there are two sides of the same coin. In their youth, asthenic ladies are slender, but with age, fat is still deposited in the most unattractive places: on the back and waist, which forms an untidy and disproportionate image.
• It is easier for such women to maintain good physical shape, because their lipids accumulate slowly. Of the minuses, we note that although these girls are wiry, thin and energetic, untrained young ladies have the lowest level of endurance and strength indicators.

• Muscle development turns into pure torture for ectomorphs. Since growth processes are slowed down not only in fat, but also in muscles. That is why it is very difficult to give a sporty, pumped-up look to the silhouette.
• The appearance of such ladies is not particularly popular among men, because they are angular, lack pleasant roundness and look like teenagers. Any model on the show - shining example of this body type.
• The shortened “upper” part of the body and long limbs create the illusion of “legs from ears”. Poorly developed lipid tissue often affects the size of the bust, and sometimes causes its absence.
• Narrow shoulders and chest, narrow feet and hands and a narrow waist! The Solovyov index, which helps determine your body type based on your wrist, is less than 15.
• As for training, it is easier for such ladies, since they almost never have to struggle with excess weight. An ectomorph woman can immediately begin strength training in the form of a split, avoiding aerobic analogues.
• After achieving the desired results, you should definitely undergo an unpleasant but effective “drying” procedure.
• With possible weight loss, these young ladies first begin to “lose” their muscles, so calorie restriction will not help with figure correction. Panacea- special diet and strength training.

Normosthenic body type - mesomorphs

• No matter how fickle youth fashion dictates the demand for skinny young ladies, the figure of a mesomorphic (normosthenic) woman is considered the classic ideal of beauty. They don't appear emaciated or compass women. Their body is proportional, with well-developed muscle tissue and a minimum of fat. Such girls are naturally athletic and sculpted.
• Mesomorph instantly loses fat reserves if desired and gains muscle mass at lightning speed. By nature, their metabolic rate is high, but with age, in the absence of adequate physical activity, metabolic processes slow down significantly, and weight rapidly creeps up.

• The part of the body at the top is slightly smaller than the one at the bottom, i.e. the legs are not too big, but they are not short either. At the same time, the average sizes chest, hands and feet.
• Solovyov index for wrist size 15-17.
• Often the figure resembles the notorious hourglass, and if you are overweight, it resembles a pear or an apple.
• Young ladies with similar parameters can achieve records in sports in the shortest possible time.
• The problem of a “wasp waist” is quite acute in this case, because curvy ladies will have to sweat in the gym to get the desired shape. Among sports disciplines, it is worth paying attention to game types: basketball, volleyball, aerobics and tennis.

Hypersthenic body constitution - endomorphs

• Endomorphs (people with the hypersthenic type) are precisely those individuals whom sculptors and artists lovingly praised in their works. “Venus de Milo” by Botticelli, “Danae” by Titian, modern beauty icons Sophia Loren, Marilyn Monroe, Beyoncé and other ladies “in the body” are a vivid personification of this type of “body structure”. Curvy young ladies are famous for their femininity and sensuality.

• Such girls justify their excess weight by heredity, by the fact that good man There must be a lot to the fact that men do not throw dice, but there is a fundamental difference. From birth, endomorphs have more adipose tissue than muscle tissue, but this does not mean that such ladies are doomed to eternal obesity. This variation of the fair sex should only be given more time and effort to bring the figure back to normal. Only laziness prevents such girls from being pumped up and elastic.
• Transverse dimensions predominate over longitudinal ones (legs and arms are short). The chest is wide, the waist is the same, massive hips, large joints, feet and hands.
• The Solovyov index is more than 17 positions.

• Fat mass predominates over muscle mass.
• The combination of feminine curves and good muscle tone will give trained endomorph ladies a seductive and exciting image.
• But if such a young lady suddenly decides to lose weight and turn into a withered roach, she will have to make titanic efforts, which are unlikely to be crowned with success.
• Even if losing weight is successful, the girl’s appearance will turn out to be painful and disproportionate. In such individuals, muscles grow beautifully, but they are difficult to see under a dense layer of fat, which must first be burned. The latter is problematic, since metabolic processes in this form are significantly inferior in speed to the previous two.
• Stored fat is difficult to lose, and for training we advise you to choose intense cardio workouts with moderate load and change your diet to low-carbohydrate. Remember that breakdowns and relaxations will lead to an immediate return of lost kilos.

Have you learned the basics? female types physique, we described their features, advantages and disadvantages. As you may have noticed, there is no “bad” or “good” physique, each has its own flavor. But note that there is general feature for everyone - beauty and women Health directly depends on the regularity of her visits to the gym.

Remember, no matter what type of silhouette you have, only proper nutrition and increased physical activity will help maintain feminine attractiveness for a long time.

Video: Typology of female physique

The human body has its own unique characteristics - weight, shape, proportions. It is customary to distinguish the main body types. Although every person has it at the genetic level, it can be corrected in childhood. The structure of the body and its features should be taken into account when selecting diets and training.

Body types

Types of figures are divided into several systems. One of the famous German doctors managed to find a connection psychological characteristics and somatotype characteristics. Kretschmer names three body types:

• asthenic;
• normosthenic;
• hypersthenic.

Owners of one or another configuration are not always satisfied with their figure. If you wish and follow simple recommendations, it is possible to change your own appearance, making the male and female physique slimmer and more perfect. In some cases, you need to change your eating habits, and sometimes you need to switch to a healthy lifestyle. The sooner you start working on yourself, the faster you will be pleased with the results.

Asthenic physique

Representatives of this body type are distinguished by:

• thinness;
• long thin neck;
• flat chest;
• narrow shoulders;
• elongated thin limbs;
• long face;
• thin nose;
• height above average.

Those with a slight build have poorly developed muscles, which is why they are not very resilient and strong. The advantage of such people is their energy, lightness, and grace. Women with such a figure are often the center of attention of the opposite sex because they look fragile and feminine. In addition, asthenics never suffer from excess weight in their lives, since they are not prone to obesity. The metabolism of such people is very fast, which prevents the deposition of fatty tissue.

Normosthenic physique

Normosthenics are characterized by:

• proportional figure;
• slender legs;
• thin waist.

Often, representatives of the fair sex with this body constitution are of average height. Such ladies have good coordination, are fast and sharp. Men with an athletic build have well-developed muscles, a strong and well-formed skeleton, a convex chest, and proportional legs. In sports, it is better for normosthenics to give preference to basketball, volleyball, tennis and water aerobics. Owners of this configuration enjoy the attention of representatives of the opposite sex.

Hypersthenic physique

Representatives of this constitution have:

• wide, heavy bones;
• large shoulders;
• broad chest;
• Limbs are slightly shortened.

The height of such people is below average. Nature endowed them with strength and endurance, but relieved them of flexibility and grace. For this reason, owners of such a figure should choose sports disciplines that will help them eliminate their shortcomings. Among such sports are yoga, martial arts, callanetics. People with a dense physique have a very slow metabolism, so they often have problems with. They will be able to cope with their imperfections by giving preference healthy image life.

Body types according to Sheldon

The famous American psychologist and numismatist Herbert Sheldon suggests that a person’s physique can determine his temperament. However, this dependence is hidden, and the relationship between the physical and mental can be revealed by highlighting certain properties. Using the photographic technique he developed and anthropometric calculations, the psychologist was able to describe the main human body types:

• endomorphy;
• mesomorphy;
• ectomorphy.

Mesomorphic body type

A mesomorph is distinguished by the following characteristics:

• natural muscles;
• no fat;
• massive body;
• thick bones;
• voluminous muscles.

Such people have the best chance of becoming successful in bodybuilding than anyone else. A person with a normal physique has excellent potential for muscle growth and strength. Representatives of this species are usually classified into ectomorphs and endomorphs. For this reason, not each of them can build equally sculpted, beautiful muscles.

Endomorphic body type

Endomorphs are distinguished from all others by:

• round, soft body;
• high percentage of adipose tissue;
• small shoulders;
• short limbs;
• pear-shaped body type.

People with a strong physique have a slow metabolism. They tend to be overweight and therefore gain weight very easily, and in order to lose kilos they have to work hard on themselves. Among the owners of this constitution are many pop stars and actresses. However, even their rounded shapes do not spoil them, but emphasize the advantages of an attractive and extraordinary appearance. Physical activity and exercise will help them become slimmer and more perfect.

Ectomorphic body type

Ectomorphs have the following differences:

• thinness;
• long, thin bones;
• lean muscles;
• little fat.

People with these body types are rarely seen in the gym, since they are less predisposed to bodybuilding than everyone else. If you ever manage to notice a person with a thin physique in the gym, then this will be a rare exception. Among them, most of all are people who have certain physical features, which allows them to pump up their body, making it stronger and more attractive.

How to determine your body type

Finding out which of the above body types your body constitution belongs to is not so difficult. Body type is determined by wrist circumference. For a man of average height, the following scale is taken into account: when the indicator is in the range of 15-17.5 cm, this will be a sign of a fragile bone foundation, 17.5-20 cm - average, and above 20 cm - powerful. The wrist circumference is proportional to the ankle circumference, which is five or six centimeters larger.

However, there are people whose lower half of the body is more massive than the upper. IN in this case the circumference of the wrist will be 16.5 cm, and the ankle - 25 cm. And it also happens that the ankles are no different from the wrists. Whatever the results of the calculations, there is no need to be upset, since they do not mean that a person will not be able to achieve certain heights in sports. The only thing is that you will have to work on yourself a little more. You need to believe in yourself and that you can change, no matter what level you start from.