Normal body type. How to determine who you are - ectomorph, mesomorph or endomorph: test. Body types, figures of men and women - ectomorph, mesomorph, endomorph: distinctive features, photo

There are 3 main body types: 1. Thin-boned (asthenic) body type. In women with this body type, the limbs are long, the bones are thin, the neck is also long and thin, the muscles are relatively poorly developed. As a rule, representatives of the thin-boned type are light in weight; they are active, active and even

Choosing a diet, any woman hopes to become more attractive, to please others, to get a chance to climb the corporate ladder. By setting a goal, you can put up with some food restrictions, and then they will not seem debilitating. But first you should still find out what result you need to strive for.

Ideal figure - ideal weight

First of all, you will have to buy scales in order to find out your real weight with their help. Only after that it will be possible to determine how many kilograms to get rid of. True, there are situations when you have to increase the weight to get the perfect figure. After all, people differ from each other not only in character, appearance, but also in the structure of the body. Therefore, in order to establish ideal proportions, it is very important to correctly determine the individual body type.

Body types of a woman

There are 3 main body types:
1. Thin-boned (asthenic) body type. In women with this body type, the limbs are long, the bones are thin, the neck is also long and thin, the muscles are relatively poorly developed. As a rule, representatives of the thin-boned type are light in weight; they are active, active, and even with enhanced nutrition, they do not immediately gain weight, as they spend energy faster than they accumulate.
2. Normal (normosthenic) body type. Women of this physique were lucky. As a rule, they have a beautiful, proportionally folded figure. The main dimensions of the body differ in the correct ratio.
3. Broad-boned (hypersthenic). In representatives of this body type, the transverse dimensions of the body are larger than in normosthenics and asthenics. They are distinguished by wide, thick and heavy bones; their shoulders, chest and hips are wide; legs are short. Women with this type of physique are the most prone to fullness. They have to be especially strict about their diet.

To determine the type of physique, it is enough to measure the circumference of the wrist of the working hand: for asthenics it is less than 16 cm, for normosthenics it is from 16 to 18.5 cm, for hypersthenics it is more than 18.5 cm.

growth rate

A woman's height plays an important role in determining her ideal weight. For a long time, the following gradations of women's height were considered classic:
- low - 150 cm and below;
- below average - 151-156 cm;
- medium - 157-167 cm;
- high - 168-175 cm;
- very high - 176 cm and above.

In the last quarter of the XX century. in connection with acceleration, changes were made to this scale: for women with large bones and with a normal body type, the average (normal) height can be considered from 166 to 170 cm, and for thin-boned women - from 168 to 172 cm.

Leg length

Obviously, height is largely dependent on the length of the legs. After the profession of fashion model became one of the most prestigious and highly paid, long legs became fashionable. But in practice, of course, one has to be content with what nature has given. The length of the legs should be measured from the trochanteric point (this is the tubercle of the femur, located opposite the hip joint) to the floor.

As a rule, long legs are characteristic of tall women of normosthenic and especially asthenic body types. Small women usually have short legs, but if they are proportional to height, then the figure does not suffer. If the length of the legs is more than half the height, the physique can be considered correct (proportions are observed). Legs are considered short only if their length is less than half the height. Most often, such a disproportion occurs in short women of a hypersthenic body type. But even in this case, you can visually hide the existing disproportion with the help of shoes with heels.

A beautiful figure can also be considered if the length of the legs is more than half the height by the following value:
- in broad-boned - by 2-4 cm or more;
- in those with a normal body type - by 4-6 cm;
- in thin-boned - by 6-9 cm.

For example, if with a height of 168 cm and a normal body type, the length of a woman’s legs is 90 cm, then the proportions of her figure can be considered ideal: 90 - (168: 2) = 6.

Harmony of horizontal lines

Having found out the norms of vertical proportions, you can begin to determine the horizontal ratios. First you need to measure the circumference of the chest, waist and hips. The traditional fashion model standards (90-60-90) are good for tall beauties on the catwalk. A short, plump woman who wants to look stately and attractive should strive for other standards.

For women with a normal body type, the ideal ratio is when the chest circumference is equal to half the height plus 2-5 cm. To determine the size of the bust, you need to measure the circumference of the chest and add 8-10 cm to the result. To calculate the ideal waist circumference from height should be subtracted 100-105 cm. The size of the hips should exceed the circumference of the waist by about 30 cm.

For thin-boned girls, the ratio can be considered normal, in which the circumference of the chest is 84-86 cm, and the circumference of the bust is 4-6 cm more than these values. The waist of such girls is usually thin - 60-64 cm, and the hip circumference is about 30 cm larger. In women with a broad-boned body type, these figures are much higher. So, the circumference of the chest should exceed half the height by 8-10 cm; to determine the circumference of the bust, another 8-10 cm should be added to the circumference of the chest. With a height of 166-168 cm, a waist with a circumference of 70-76 cm will be ideal; the circumference of the hips should be 25-28 cm more.

The ratio of height and weight. Methods for determining weight

So, body weight depends on the type of physique, height and age of a person. It is easiest for a modern woman to determine her normal weight by trusting the calculations of science. The easiest way is to use the formula proposed back in the 19th century. famous French anthropologist Paul Broca: weight in kilograms is equal to height in centimeters minus 100. Today, this formula can be left for older people. For 18-50-year-olds, according to the latest ideas, it is necessary to subtract another 5-10% of the weight from the resulting result.

You can calculate normal weight quite accurately using the so-called Quetelet index: weight in grams must be divided by height in centimeters. For women aged 16 to 40 years, height in centimeters should be multiplied by a weight-to-height factor appropriate for age and body type. On average, it may look like this: with a thin-boned body type, it is enough to have 325 g of weight for each centimeter of growth; for women with a normal body type - 350 g, and for those who have a large-boned type - 375 g.

It must be emphasized that the ideal weight of women (especially those whose height is below 160 cm) should be 10-15% less than normal. For short women up to at least 20 years of age, it is desirable to have a weight of 3-5 kg ​​less than normal.

Table of the ratio of height and weight of women

Table of the ratio of height and weight of men

Hello dear readers of our blog!

Our exciting journey to a healthy lifestyle is rapidly gaining momentum. Today, a tangled and full of unexplored adventures path has led us to the foot of the actual question: What are the types of male physique?

The physiological possibilities of our organisms are shrouded in a haze of mystery. Effective strength exercises or regular aerobic exercise, which have an impressive effect on the figure of one person, may be completely useless for another participant in the training process. Unexplained accident or genetic predisposition?

I am not going to enter into a pre-lost dispute with nature. However, if the situation cannot be changed, then it can always be successfully controlled. To do this, we need the relevant knowledge.

Classification of the main types of body structure

Each of us has a unique individuality, which manifests itself in the characteristics of the body, character, preferences or tastes. To date, there are various types and classifications of the male figure.

We will look at three main types:

• Normosthenic/Mesomorphic

Representatives of the "strong" sex, having an athletic body structure. Broad shoulders, a proportional torso, a developed muscular structure, a massive bone skeleton, a thin layer of fat, a fast metabolic process are the main genetic features of male mesomorphs.

• Asthenic/Ectomorphic

You can recognize the "ectomorph" by a thin physique, a narrow shoulder section, a flat chest and thin arms with pronounced tendons. Men belonging to the asthenic group are distinguished by poorly developed muscles and a low percentage of subcutaneous fat.

• Hypersthenic/Endomorphic

Some representatives of the “strong” half of humanity are prone to fullness, therefore they belong to the endomorphic group. The slow work of the digestive tract and the increased percentage of fat deposits are familiar to "hypersthenics" firsthand. Stocky and broad-shouldered men with this body structure often have a wide waist and large hips.

Three types of physique, identified by competent scientists, maximally generalize the physiological characteristics of the human body. It should be noted that your figure may be the combined result of a merger of several types. Are you on time? Then I propose to choose the optimal training program and daily diet for each group.

I am sure that among our readers there are representatives of all types of body structure, so relevant advice will definitely find its owner.

Training process

Men belonging to the normosthenic group have an athletic body type. A muscular, fit figure is laid down at the genetic level. To achieve the desired result, "mesomorphs" do not need to make additional efforts - it is enough to confine ourselves to the classical training program:

• Aerobic exercise.
• Strength exercises.
• Comprehensive training for the study of relief.

All that is required of a representative of the "stronger" sex is to maintain unique natural data. Exercises with maximum physical load on the body with a small number of repetitions and approaches will become effective.

It should be remembered: "The genetic gift is a responsibility, not a reason for pride and narcissism."

Proper nutrition

An ideal body is not a reason to neglect the daily diet. Despite the unique genetic characteristics of "normosthenics", sooner or later they will become the main cause of obesity. You should not follow a strict diet, you just need to make sure that the food you eat is healthy and natural.

A variety of nutritional supplements will help maintain existing muscle mass, so their use may be appropriate. Pronounced embossed page
Muscle structure can be achieved by including omega-3 fatty acids and calcium in the diet.

Training process

Thin "ectomorphs" have had a cherished dream since childhood - an athletic physique with well-developed muscles. However, the bar set by the genetic code is quite difficult to overcome, and many men stop halfway, without having achieved their goal.

The body is initially not disposed to building muscle mass, as well as to excessive fat deposits. To change the current situation, you should adhere to the developed training program, suitable for "asthenics".

It is necessary to start the lesson with "stretching" - a thorough warm-up designed for all muscle groups and strengthening the structure of the ligaments. For the gradual development of the body, a basic set of strength exercises is suitable:

• Deadlift.
• Standing press.
• Barbell squat.
• Push-ups in the prone position.

The consistent process of the training program will ensure the production of the right amount of testosterone in the blood, accelerating the growth of muscle mass. Joggers will have to say goodbye to their hobby - cardio loads are contraindicated.

Losing weight through running is a big step back. Classes should be short, but exhausting, high-quality. "Asthenik" should leave the place of training with clogged muscles and a pleasant feeling of fatigue.

Anatomical trick: “Pay special attention to exercises on the muscles of the legs. Such exercises will help increase the overall volume of the body.

Proper nutrition

If you belong to the group of ectomorphs, then be sure to stop now and go to the refrigerator. Got something tasty? Great. Men with a genetically thin body type who want to gain mass should eat a lot and often.

The procedure for eating should be repeated every 3-4 hours. Protein in your case is not a whim and a luxury, but a natural supplement that brings the desired result closer. A large amount of protein and complex carbohydrates - this is the daily diet of "asthenics".

Recommendations for the representative of the endomorphic body structure

Training process

A regular struggle with excess weight and dreams of a muscular figure is the usual way of life for an endomorph man. The ideal proportions of the body, which the representative of the "stronger" sex has repeatedly tried to achieve, remain an impregnable, cherished "fortress".

A properly selected training program based on the cyclic method will help get rid of extra pounds of subcutaneous fat:

• Thorough workout.
• Accented cardio loads (exercise bike, running, skipping rope, playing sports).
• Strength exercises.

The main factor is the stability of the classes. Start the process of transforming your body only if you are completely confident in your own abilities and ready to comply with a strict regimen.

Tip: "Alternating between aerobic training, which helps to significantly reduce calories, and strength training, which strengthens the muscles, is the perfect combination that brings the cherished goal closer."

Proper nutrition

Regular fasting will not help to remove extra pounds. The usual diet will necessarily be accompanied by the appearance of additional calories - the lost weight always returns with unpleasant "surpluses". During the day, you should consume no more than one hundred grams of carbohydrates. 40-45 minutes before the start of intensive training and 40 minutes after their completion, a "carbohydrate window" is formed - the optimal time for eating.

The taste preferences of the "endomorph" should be based on foods that contain: magnesium, calcium and protein. Losing excess weight can only occur in the process of a caloric deficit of the body. The ideal lifestyle of a representative of the hypersthenic group - more calories are spent than consumed.

Knowing the structural features of your body, you can control the modifications of your own figure. Proper nutrition and an optimal training program are the key to the desired
about success. It must be understood that outstanding results take time and effort.

Only men who are confident in their physiological capabilities, belonging to any type of physique, can achieve the coveted relief and lose weight. For both women and men, the fundamental factors on the way to improving their own body are desire, aspiration, incredible physical and strong-willed efforts.

Another relevant and useful information necessary for a healthy lifestyle. I hope that after reading this article, each of you will draw rational conclusions and change your regimen in accordance with the genetic characteristics of the body. Every day is a new chance to be better at something.

Together we will definitely use it! See you soon on the web pages of our blog during new, educational adventures.

And finally, a video poll from Yegor Penchukov. "What male figures do women like?"

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

Body types

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

• asthenic;
• normosthenic;
• hypersthenic.

Owners of one or another configuration are not always satisfied with their own figure. If desired and following 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 sooner you will be pleased with the results.

Asthenic physique

Representatives of this type of figure are distinguished by:

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

Those with a slender physique have poorly developed muscles, therefore they are not very hardy and strong. The advantage of such people can be called their vigor, lightness, grace. Women with such a figure are often in the center of attention of the opposite sex, because they look fragile and feminine. In addition, asthenics never suffer from overweight in their lives, because they are not inclined to be overweight. The metabolism of such people is very fast, which prevents the deposition of fatty tissues.

Normosthenic physique

Normostenics are characterized by:

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

Often, the fair sex with this body constitution is of medium height. Such ladies have good coordination, are distinguished by speed and sharpness. 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;
• wide chest;
• slightly shortened limbs.

The growth of such people is below average. Nature endowed them with strength and endurance, but saved them from flexibility and grace. For this reason, the owners of such a figure should choose sports disciplines that will help them remove 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 can cope with their imperfections by opting for a healthy lifestyle.

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 it is possible to reveal the relationship between the physical and mental by highlighting certain properties. Using the photographic technique he developed and anthropometric calculations, the psychologist was able to describe the main body types of a person:

• endomorphy;
• mesomorphy;
• ectomorphy.

mesomorph body type

The 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. A person with a normal physique has excellent potential for growth and gaining muscle strength. Representatives of this species are usually classified into ectomorphs and endomorphs. For this reason, not every one of them can build up equally sculpted beautiful muscles.

Endomorph body type

Endomorphs are distinguished from all others by:

• rounded, 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 kilograms they have to work hard on themselves. Among the owners of this constitution are many pop stars and actresses. However, even rounded shapes do not spoil them, but emphasize the merits of an attractive and extraordinary appearance. Physical activity and will help them become slimmer and more perfect.

Ectomorph body type

Ectomorphs have the following differences:

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

People with these body types are rarely seen in the gym, because they are the least predisposed to bodybuilding. 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 such people who have certain physical features that allow them to pump their body, making it stronger and more attractive.

How to determine body type

It is not so difficult to find out which of the above body types the body constitution belongs to. The definition of physique is calculated by the size of the girth of the wrist. 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 - medium, and above 20 cm - powerful. The circumference of the wrist is proportional to the circumference of the ankle, which is five or six centimeters larger.

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

Hello future owners of a relief body! Have you ever wondered why someone comes to the gym and manages to build a beautiful body for 1 –2 years, and someone for 3 year, even one iota cannot come close to the indicators of its more successful counterpart? And the whole point is what type of physique an athlete has. Of course, this is a complex question, and it is very difficult to answer it unambiguously, because objectively there are a large number of factors responsible for the final result.

For example, the system and conditions of training, nutrition of an athlete, internal motivational aspirations, etc., however, the main factor was, is and will be - human genetics, and specifically, his body types (somatotype). Of course, if you are frail by nature, this does not mean at all that you can forget about your dream - to have a muscular body, it will just take much more time to achieve the final goal, i.e. here you are not just trying to get pumped up, you are here joining the battle (not always equal) with its genetics, rebuilding the original, inherited material.

That's all about it: genetics, body types, how to determine your type and all that, we have to talk today.

What are you waiting for, let's go...

Body type: what is it and what is its role in building the training process

Knowing what type of figure / build / constitution a person has is, as it may seem at first glance, not only a female prerogative.

Ask a woman something about her figure, and she will give you a whole bunch of information, and not only about her type of addition. Men, and even more so novice bodybuilders, should take an example from the opposite sex in terms of studying their body issues. (be it physiology) and keep up with them.

So, we will begin to enlighten ourselves with the fact that every person from birth is endowed with one or another set of physiological characteristics, which allow us to judge his body type.

All these somatotypes exist 3 :

• ectomorph;
• mesomorph;
• endomorph.

Intriguing titles, aren't they?

So, which of these three types you belong to depends (in many ways) on the gap in the window called: "can I swing and become the owner of impressive proportions?".

Note:

The human somatotype is amenable to change (exhaled), i.e. nature can be "deceived", you just need to know how to do it and give certain terms for transformation.

Determining the type of addition, first of all, is important in that it depends on which path you will follow in achieving your goal. After all, you can immediately step in the wrong place (without knowing the basics of body physiology, choose the wrong type of training and nutrition) and walk along it for a very long time, without seeing the end of the path.

Those. You can give all your best in training, but not get tangible results, because you are going to the goal in a completely different direction. To determine belonging and somehow classify your constitution, you need to know the characteristic parameters inherent only to this somatotype. Now we will consider them, and the most obvious way to do this is in the form of the following pivot table.

Body type: three main types and their signs

So, you are a pure ectomorph if...

You are a pure mesomorph if...

And finally, you are a pure endomorph if...

Most often, such outstanding forms are difficult to find in gyms, so it’s better to focus on more “earthly”, for example, such (see image).

So, let's look at each body type in more detail.

Body type: subject conversation

Ectomorph

This type does not differ in article and good strength indicators, although they (people of this type) and do not have subcutaneous fat, but muscles also cannot be observed. I don’t know, I often heard that such a somatotype is called “rattle the bones” or “pimples”. Gaining muscle mass for them is a very difficult task, although quite feasible. Stopping the training process can result in the loss of so difficultly recruited muscles.

The training and nutrition strategy can be described as follows: short, high-intensity training (40–50 minutes 3 once a week) with average weights, a minimum of cardio loads (running, etc.). Enhanced nutrition with increased calorie content and a protein content of 3 grams per kilogram of body weight. Nutrients in percentage: - 20–30% , - 50–60 %, - 20–30% .

Note:

One of the outstanding ectomorph athletes - Frank Zane. With his growth 177 cm and weight 90 kg, he was awarded the title "Mr. Olympia", and three times.

Mesomorph

This type of addition is ideal for bodybuilding. Athletes in this category are athletic by nature and can be called genetically lucky. Although, of course, one cannot do without proper work on oneself and proper nutrition - if these principles are neglected, then the best material can easily be ruined.

The training and nutrition strategy can be described as follows: any type of training works, it is only important to train smart and go to the gym 2–3 once a week (from 60 before 90 minutes). In nutrition, you should adhere to general principles and maintain the level of protein intake. 2–2.5 grams per kilogram of weight. Cardio - moderate (30 –45 minutes), with a certain frequency.

Nutrients as a percentage: proteins - 30–40% , carbohydrates - 40–50% , fats - 10–20% .

Note:

A striking example of a mesomorph is the seven-time winner of the title "Mr. Olympia" Arnold Schwarzenegger. Do you know this?

Endomorph

This is the most common somatotype that most men have. It is characterized by a tendency to fullness (fast fat gain), slow metabolism and barrel-shaped body.

The training and nutrition strategy can be described as follows: work with multi-joint, with large (from 10 ) number of repetitions, increased water intake (from 1.5 liters per workout), high-protein food with a moderate content of carbohydrates. Careful food selection. Nutrients as a percentage: proteins - 40–50% , carbohydrates - 30–40% , fats - 10% .

If you involve science, there is even a specially designed seven-point system that allows you to more accurately classify a person's somatotype depending on the content of one or another component in the overall structure of addition. The first digit estimates the proportion of endomorph components, the second - mesomorph, the third - ectomorph. Confused? Then here is a concrete example.

Pure endomorph corresponds to the following numbers "7-1-1": endomorph - 7 ; mesomorph - 1 ; ectomorph - 1 . First digit ( 7 ) is the largest contribution to one of the three components. With other types, the principle works similarly.

So, we have considered the extreme body types of a person, however, it is worth saying that this is just a theory, in practice - "pure" somatotypes (with 100% signs) are extremely rare. Usually in some way (for example, the girth of the brush) You belong to one - an ectomorph, and according to the girth of the chest to another - a mesomorph. Therefore, one should also keep this in mind and derive some kind of averaged type of addition, which occupies an intermediate position between these 3 .

For example, someone easily builds muscle, but at the same time has a tendency to gain fat, i.e. there are muscles, but they are sunk into the fat layer. This type can be attributed to the endomesomorph with a scale " 5-6-1 "and it includes: heavyweight wrestlers, rugby players, shot putters, etc. So, I think the general principle of the seven-point system (although why 7 , why not 3 or 5 , here is the question) understandable.

It is also worth saying that this classification is relevant for those who do not play sports, and, moreover, this is not the ultimate truth, i.e. you can bring your body to the structure you need, the main thing would be desire.

In general, in order to correctly determine your somatotype, it is best to plunge into the past, or rather into childhood (photos to help you) and remember the tendencies of your body, by the latter I mean the ability to gain or lose weight. What were you like as a child - a well-fed, strong man or a painfully thin child?

So, since we see that the boundaries between different types of constitution are very blurred, then try to determine (approximately) your body type, based on the past, adjusted for the present. I am sure it will not be difficult for you after such a meaningful story.

In order to somehow “settle down” all the above information and draw a common denominator, I will give specific recommendations for all body types, during which you can count on a minimal increase in muscle mass.

• Get a gym membership and take a couple of consultations with a trainer located there;
• Work out with medium and large weights;
• Learn and practice both basic/multi-joint ( , ) free weight exercises and isolation exercises;
• "Do not drive" - ​​intense training, but not long (60–80 minutes is enough);
• Follow the execution technique and avoid all kinds of injuries;
• Say "no" to long-term illnesses;
• Make and stick to your plan (food ration, specific meal times) nutrition;
• Consume vitamin complexes;
• Drink water - before 2/2,5 liters per day;
• No - stress, yes - positive emotions!

Age 18–25:

• Ectomorph - 5 kg;
• Mesomorph - 6 kg;
• Endomorph - 7,2 kg.

Age 26–35:

• Ectomorph - 4 kg;
• Mesomorph - 5,4 kg;
• Endomorph - 5,85 kg.

Something like that.

In conclusion, I want you to learn once again that the above somatotypes are a kind of starting, basic point in determining your possible body type, it should not become the ultimate truth if it does not fit the given criteria. The main thing is to observe your body: how it reacts to loads, weights, nutrition and, based on this information, make a final decision. So listen to your own body, rely on immutable truths (working for everyone) taking into account the “twisting” them for yourself and draw the appropriate conclusions from all this.

Yes, and finally, remember that genetics is an important factor in building a body, this is a given sent from above, but this does not mean at all that the latter cannot be changed. It also lends itself to how, the main thing is to have knowledge in your head, and I will provide you with the latest, be calm!

The moral of this fable is this - you need to work with what you have, and not kill yourself that someone is more fortunate. An effective training strategy, proper nutrition, a positive attitude - these are the main components that are precisely controllable.

Afterword

Today we examined another important topic from the "" section - body type. We learned to navigate the body types of a person, which is very important for the formation of the correct training strategy and the organization of the nutrition system. All this, in the end, will allow us to better "start" and take the right course towards the goal called "I am the owner of a relief body"!

That's all for now, let me take my leave, until we meet again!

PS. I'm waiting for your measurements, numbers and body types in the comments to this post. Also, if anyone is tormented by vague doubts and he finds it difficult to determine his somatotype, write, we will do everything in the best possible way.

Update: now you can independently determine your body type and learn how to eat and exercise properly with the help of

With respect and gratitude, Dmitry Protasov.

The human body is formed at the genetic level. There are 3 types - lean, athletic, full. Let's figure out how these species are characterized and determine together what type of body you have.

The term "physique" means the proportions of the human body, the features of the development of muscle, fat and bone tissues. Forms and sizes are laid down by genetics, and they are difficult to break. Throughout life, the physique of a person changes, and this is often associated with age-related changes. Also, the cause is illness, physical exertion.

To find out the type of addition of the body, you can measure the wrist. For an adult, the indicator ranges from 15 to 17.5 cm. This coverage is typical for a fragile species, the average is 17.5-20 cm, the strong one is more than 20 cm. However, different options can be combined in a person. For example, the top is thin, but the legs are strong, and vice versa. Therefore, it is recommended to measure the ankle.

Body Types

Humanity is divided into 3 types according to the addition of the body:

• Ectomorph.
• Mesomorph.
• Endomorph.

If you know and understand these varieties, you can easily correct the genetic predisposition and make the perfect figure.

Ectomorph

This is a lean physique. In such a person, the skeleton consists of long and thin bones, skinny muscles. There is a low percentage of fat under the skin. Their metabolism is always fast. Calories burn out quickly, so a person does not have a tendency to be overweight.

Its forms are not so attractive as to be reference. But ecto type has an advantage - the mass is added not by fat, but by muscles. Such people can quickly build muscle, recover after exercise, muscle groups respond to a progressive load.

Such an addition is considered ideal for bodybuilding. The athlete will need a training scheme and nutrition.

Representatives of this species can gain excess weight only with severe overeating and eating unhealthy foods.

Mesoform

This is a normal or athletic build. Owners of this type have:

• medium or wide bone;
• muscular body, even without additional exercises;
• metabolic processes they have an average speed and a normal nervous system.
• results are achieved quickly, so athletes often relax, give up training and nutrition.

If you correctly compose classes and paint a diet, then in 2-3 years you can make an ideal figure. It will take twice as long for a person with a body to achieve the same result. A well-known representative of athletes with such a physique is Arnold Schwarzenegger.

People of this build quickly and easily gain fat mass, as well as muscle mass, so they do not need to forget about diets. To get in shape, it is recommended to start with cardio and end with strength training.

Endomorphs

A complete prototype of a dry physique. This species is characterized by:

• Soft and rounded shapes.
• Easy set of muscle and fat mass.
• Low stature.
• Heavy weight loss.
• Poorly defined muscles.

Such people have extra pounds, but consume fewer calories than others. Adipose tissue appears when less energy is expended than consumed. Representatives of this type move little, they are slow and calm. They have a wide bone.

On the day they need to consume a minimum of carbohydrates, and draw more energy from fats. If you stick to drastic diets or cut calories, the metabolic process will worsen. And this is even worse for the body.

With strength training in such people, kilograms are added. The body regularly makes reserves, and therefore the fat layer appears. In order to reduce these indicators, cardio loads with strength exercises are recommended.

"Pure" ectomeso- and a is rare. Often people have a mixed type. The main thing is to recognize what kind of figure the athlete has and make every effort to make it perfect.

Female physiques

Female body types are classified in the same way. They fall under the general system written above, but there is another gradation. The type of figure is an important and sensitive issue for a girl. Allocate such:

• Triangle.
• Inverted triangle.
• Hourglass.
• Circle.
• Square.

In some classifications, these positions are called letters of the alphabet or fruits. Depending on the type of physique, a woman is selected training, nutrition and clothing. In the forms of the weak half of humanity, it is important to emphasize elegance and natural roundness.

Hourglass

This is a traditional figure for women. The hips and shoulders are the same width, so the lower and upper parts of the body look proportional. The waist is clearly marked. If a woman gains weight, then fat deposits appear in the area of ​​\u200b\u200bthe chest and hips. And if you lose weight too much, then the lower part of the body remains curved.

Triangle

The appearance is characterized by massive hips and buttocks. And the bust and waist areas are small. This type of addition is characterized by:

• Skinny legs and arms.
• Short legs.
• Large calves and ankles.
• Accumulations of fat below.
• Cellulite.

Approximately 15% of girls, whom men rate as very attractive, have such a body.

inverted triangle

Here the picture is reversed - a wide area of ​​​​the shoulders, and the hips are narrowed. The upper half of the body is shorter in length than the bottom. However, the large part of the body goes well with thin legs. All extra pounds are deposited in the upper body. This type can be identified by:

• Broadest shoulders.
• Flat buttocks.
• Narrowed pelvis.
• Below the knees, the legs are thin.
• When full, the body looks like a triangle.

Rectangle

This athletic body type resembles a boyish one. Bust, waist and hip measurements are almost the same. Girls with such a figure have flat buttocks. The main advantages are long legs, good metabolism and difficulty in gaining weight.

Circle

Girls of this build have a wide waist and a pronounced chest. Outwardly, it resembles an oval or circle. All fat deposits appear on the abdomen, and the legs are used last. These girls have a genetic predisposition to be overweight. The figures have smooth lines and curves.

In women and men, body types are associated with height. To change these indicators, you need to regularly exercise under the supervision of a trainer and eat according to the instructions of a nutritionist. In this case, it will turn out to change the genetic disposition.