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People of thin build. Asthenic and other types of physique in women. Ectomorphic body type

Body types in women are variants of the normal human constitution. This means that the constitution determines the appearance and health of its owner. Basically, the structural features of the female body are hereditary in nature, but initially knowing your body type, you can make timely adjustments from an early age.

Variations of the female figure

There are several systems for grading the appearance of the female body. The most common is a very simple and understandable way to determine body shape:

  • 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 is a prime 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 counterparts.
  • 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. The panacea is a 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 sizes of the chest, hands and feet are average.
  • 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 the sports disciplines, it is worth paying attention to the 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 there should be a lot of good people and by 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.

You have learned the main female body types, we have described their features, advantages and disadvantages. As you may have noticed, there is no “bad” or “good” physique, each has its own flavor. But we note that there is a common feature for everyone - beauty and women’s health directly depend 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 allow you to maintain female attractiveness for a long time.

Video: Typology of female physique

Some people are naturally inclined to be overweight and look impressive - broad shoulders and chest, sloping hips... While others are thin and have difficulty gaining muscle mass, fighting for every gram. How to find out what body type you are, and are there universal methods for determining?

In this article we will talk about the set of proportions of the human body, which has certain characteristics, including:

  • massiveness of the skeleton;
  • bone length;
  • metabolic features.

Let us immediately warn you that some indicators cannot be changed simply because they are innate. We are talking about:

  • growth;
  • features of skeletal development;
  • width of the bone;
  • certain characteristics of our body - for example, narrow or excessively wide hips, shoulders, full legs, etc.

The last point can still be corrected, but not to the limit - for example, a woman with narrow shoulders will not be able to make them wide, like a man’s - she will only pump up her muscles.

Body type largely determines what our body is capable of and what kind of figure we will gravitate towards in the wrong situation - eating high-calorie foods and forgetting about activity. Body structure is directly related to our health and often affects it. Thus, asthenics are prone to certain diseases, and normosthenics are prone to completely different ones. And the tactics we choose in the fight against extra pounds, successful weight loss, and our well-being depend on this.

Basic human body types: features of definition and classification

There are 2 common classifications according to which all people are divided into three types:

    The first method of division according to the structural features of the body was developed by William Sheldon, who introduced the world to the following concepts: ectomorphs, mesomorphs and endomorphs.

    The second classification was proposed by Mikhail Vasilyevich Chernorutsky. It is based on the ratio of height, weight and chest circumference and contains 3 somatotypes: asthenics, hypersthenics and normosthenics.

These concepts are similar to each other and almost identical. The first option is more often used to determine the constitution of men. Let's look at each type in more detail.

How to determine body type in men and women using the Sheldon system

A Harvard professor came to the conclusion that all people can be divided into 3 groups depending on the structure of their body. The result of his research was the creation of a classification in which there are 3 types:

    An ectomorph is a thin person with narrow shoulders and a poorly developed chest. His arms and legs are long and thin, and his joints are small. A fast metabolism prevents excess calories from turning into fat - as a rule, such a person has practically no deposits on the hips, abdomen, chest and legs. Such a somatotype certainly does not face the problem of excess weight. However, such a constitution also poses its own dangers - the risk of exhaustion is high, and it is very difficult for ectomorphs to gain muscle mass. These people are advised to eat more often and even have snacks before bed to prevent the breakdown of muscle protein at night.

    Mesomorph is an intermediate somatotype, characterized by large bones and an athletic body structure. Gaining weight, as well as losing it, is as easy as shelling pears for people with such a constitution. However, their likelihood of obesity is many times higher than that of ectomorphs, which makes them so vulnerable. For mesomorphs, there is only one piece of advice: get rid of high-calorie foods and watch your diet and lifestyle. Then the extra pounds will not burden your figure with an “overwhelming load.”

    An endomorph has a massive body, prone to the accumulation of fat deposits, which gain on their own, especially if you eat everything fatty, fried and high-calorie. People of this somatotype should be on their guard - their metabolism is very slow, and the risk of obesity is prohibitively high. In addition, it is extremely difficult for them to get rid of the weight they have gained - we are talking about a radical change in lifestyle and the formation of a healthy diet.

Find out more about our weight loss programs:

Main female body types according to Chernorutsky

According to the second classification, all people are divided into:

    Asthenics - long fingers, thin bones and a narrow, often sunken chest. This somatotype can be seen on the catwalk during fashion shows. Such “skinny” women don’t have problems with being slim, but the situation with gaining the missing muscle mass to acquire feminine curves is more difficult. Gaining weight for an asthenic person is a difficult and almost impossible task, which can be solved by revising the diet and radically changing the usual lifestyle.

    Hypersthenics are the complete opposite of the type discussed above - stocky people with short arms and legs and a “dense” body. Men and women with such a constitution are at high risk of gaining extra pounds and becoming obese.

    Normosthenics - representatives of this somatotype are the most athletic, and their weight indicators are close to normal. Distinctive characteristics are average height and harmonious proportions. However, with the wrong diet, a normosthenic person can gain extra pounds - you just have to allow yourself food rich in calories and relax - for example, spending your holidays exclusively on the sofa in front of the TV.

How different body types affect our health

The peculiarities of our constitution determine our susceptibility to various diseases, so it is especially important to monitor our health, eliminating risk factors. At the same time, we must not forget that most of these options are just predictions that will not come true if you listen carefully to yourself and take as a rule the principle of all doctors - “do no harm.”

    The most common health problems among asthenics are poor digestion, gastritis and colitis, hypotension and diseases of the respiratory system.

    Hypersthenics often suffer from diabetes mellitus, atherosclerosis and metabolic disorders. The main enemy for them is obesity.

    Normosthenics should pay special attention to the functioning of the digestive organs. Possible risks include gastritis with high acidity and other functional gastrointestinal disorders.

Body types in women: features of weight gain and loss

As a rule, asthenics and hypersthenics have the hardest time. The former cannot accumulate muscle mass, the latter cannot lose the gained kilograms. The latter are increasingly gaining weight due to poor nutrition and the predominance in the diet of flour, sweets, fatty foods and foods containing simple carbohydrates in abundance.

Here are some tips for representatives of each somatotype:

    An incorrect diet is the main enemy of asthenics. By eating only sweets and high-calorie foods, you risk developing serious health problems rather than gaining the desired muscle mass. It is better to eat often and in small portions, do not forget that movement is life and choose only natural products.

    Hypersthenics should control the calorie content of each dish - a balanced diet would be ideal, where preference is given to vegetables, fruits and lean sources of protein - chicken, rabbit, seafood, fish, etc.

    Normosthenics should also control their weight and adhere to a healthy diet. It is forbidden to overeat, indulge in unhealthy fast food and other high-calorie foods and forget about moderate physical activity - you can choose stretching or yoga.

How to determine body type in women

The first method is extremely simple: we monitor ourselves and note the coincidences:

    If you love everything sweet and high-calorie, but don’t gain even an gram, you are an asthenic.

    Hypersthenics easily accumulate excess weight, even seriously limiting themselves in food. At the same time, it is worth remembering that refusing foods that are healthy and necessary for our body does not lead to the loss of extra pounds, but to a serious deterioration in health and even greater “storage” of fat deposits.

    If you lose excess weight as easily as you gain it, you are normosthenic.

We must not forget that over the years, metabolism slows down, and people tend to accumulate kilograms. However, lifestyle is one of the main factors influencing our figure and depriving us of the desired slimness.

Determining your body type will not take you much time. Here is one of the most common methods: you need to close your fingers around your own wrist or measure its circumference. Based on the results obtained, you can judge which somatotype you belong to:

    The middle finger covers the thumb (girth less than 15 cm) - asthenic

    Lightly touches it (from 15 to 17 cm) – normosthenic body type in women

    Fingers do not meet (more than 17 cm) – hypersthenic.

Another way to determine your body type and find out the whole truth about a weight loss program is one of the most effective. Just look in the mirror - it will never lie.

    If you have wide bones and the transverse dimensions of your body are particularly impressive, you are most likely a hypersthenic. Distinctive features: wide hips, short legs, heavy bones. The tendency to be overweight is a given that representatives of this type will have to come to terms with. So pay close attention to your figure and don’t forget that movement is life.

    Are your long legs an object of envy and admiration, and are your height up to model standards? Are you normosthenic or asthenic?

The concept of body type and the characteristics of its main types is the key to the capabilities of our body. This is also a kind of “map” of its characteristics, including possible diseases to which we are predisposed. So you should not neglect the advice of those who recommend finding yourself among normosthenics, asthenics and hypersthenics - this will help you and the specialist decide on the strategy that should be chosen to get rid of excess weight.

However, the classifications we present may not be enough. It is worth considering in detail 6 more types, which are distinguished based on body shape. And it could be:

    A-shaped - people in this category have narrow shoulders and a slightly wider pelvis (without a feeling of disproportion or sharp contrast). The top may appear thin, while the bottom is a little heavy - the legs and buttocks indicate a tendency to be overweight. If representatives of this type do not take care of themselves, an unpleasant surprise awaits them in the form of excess weight.

    H-shaped – wide or medium bones, small chest. It seems that the pelvis, shoulders and waist are similar in width. Most often, fat is deposited in the abdominal area.

    I-shaped are frankly lean people who desperately lack muscle mass. The peculiarities of their physique are poorly developed muscles, lack of fat deposits and low weight, as well as a fast metabolism - they can eat a lot and not gain weight.

    O-shaped - here we see the completely opposite picture - the bone is wide, like everything else - the pelvis, shoulders, waist. Hips, chest, stomach - everything indicates a tendency towards obesity. Metabolism is extremely slow - these people suffer from gaining weight even during severe restrictions. So the advice to “eat less” is not an option that can help them.

    T-shaped - these people have oblique fathoms in the shoulders - they are much wider than the pelvis. And their fat is deposited mainly on the back, sides - in a word, on the torso, and not on the arms or legs. Metabolic processes occur in the body at an average speed - representatives of this type begin to gain weight only if they heavily consume flour, fatty and sweet foods.

    X-shaped are people whose shoulder and hip widths are approximately the same. But their waist is easily determined - it is quite narrow. First of all, fat is deposited on the chest, buttocks, and sides.

There is also a classification according to which body types are determined by analogy with the forms we know:

    An apple - slender legs, protruding breasts and a problem stomach - it is this that becomes the indicator notifying you of weight gain.

    Hourglass - pronounced waist, hips and shoulders are equal in width.

    Triangle is a boyish figure with thin legs and a more massive body.

    Pear - in representatives of this type, fat deposits are concentrated in the lower part of the body - on the hips and buttocks.

    Rectangle - at first glance at the figure, it seems that there is no waist - it is poorly defined. Another problem is a protruding belly with almost the same width of the shoulders and pelvis.

How to understand what body type you have and determine it not by eye, but accurately? It is enough to soberly evaluate your reflection in the mirror and use the advice given above.

The specialists of our clinic know how important it is to feel comfortable in your body, to be healthy and cheerful, without denying yourself the joys of life. With us you will find out your body type, learn to control yourself and learn about the diet that will be ideal for you. Start a healthy life without failures and restrictions - strive for grace and beauty with us!

The genes inherent in a person from birth determine not only his internal qualities, but also the shape and proportions of his physique. The structure of the body can change over time under the influence of nutrition, lifestyle, and physical training. The relationship between body features and body reactions, metabolic processes, and temperament characteristics suggests that the somatotype underlies the assessment and prognosis of a person’s physical development, his ability to maintain his existence in changing conditions of life and environment.

Basic classifications of body types

Various scientists have tried to classify body types based on certain systems:

From a German doctor Kretschmer Somatotype traits are associated with the psychological characteristics of the individual.

  • Asthenic has narrow shoulders, long legs, and is stubborn and ambitious by nature.
  • Picnic- a blurry figure with fat deposits, but a sociable character, a kind heart.
  • Athletics They have a strong build, broad shoulders, and strong muscles. They strive to be the first in everything and take care of their appearance.
  • Dysplastic group– the body is deformed, and the character is secretive and distrustful.

Academician Petlenko identified five types:

  • normosthenic;
  • asthenic;
  • hypersthenic;
  • graceful;
  • athletic.

Their description is similar to the German Kretschner system.

U Chernorutsky the general features of somatotypes are similar to the previous ones, but he identified 3 body types:

  • hypersthenic,
  • normosthenic
  • hyposthenic.

Professor classification Sheldon adopted by doctors and psychologists. His body types have a different name - endomorphic, mesomorphic, ectomorphic. This system is most popular among men involved in physical training.

The muscular body type is a future program for a person’s physical development, which will change the size and shape of the body, but the somatotype will not change - it is genetically determined.

Endomorphic body type, its features.

A plump person with a high percentage of body fat with a short neck and wide hips is a true endomorph. The muscles of such people are often poorly developed, but the folds of fat serve as decoration for the figure, especially in the lower abdomen, on the buttocks, hips, and sides. And this is an unpleasant result for a sweet tooth, whose metabolic processes in the body are very slow. Extra pounds very quickly settle on an endomorph’s figure, but their rate of muscle mass growth is also accelerated, despite their low energy level.

According to the physical parameters of people of this type, the circumference of the wrist of the working hand is twenty centimeters for men, seventeen for women. Also, according to the Pilier index, subtracting body weight and chest circumference from growth data, endomorphs get less than ten.

But it is possible to make your figure ideal for such a somatotype:

  • Limiting the intake of fast carbohydrates into the body by replacing them with easily digestible proteins is a difficult task, but achievable. Pasta, porridge made from oatmeal, semolina, and pearl barley should be excluded from the diet and replaced with vegetables, whole grains, and unprocessed foods.
  • Regular body workouts will burn fats hidden in the body.
  • It is important for the breakdown of fats to include minerals and vitamins in the body of the endomorph.
  • Morning workouts will strengthen muscle tissue. To create muscle relief, this somatotype needs to lose weight by reducing the thickness of the subcutaneous fatty tissue.
  • The goal of evening training is to increase the physical strength of slow muscle fibers.
  • Jogging and cycling helps the endomorph stay in perfect shape.

Mesomorphic body type, characteristics, development forecast

The normal body type is considered to be a mesomorphic type, in which you can easily lose and gain weight. The main features of the type include the following characteristics:

  • Broad shoulders and chest are combined with a thin waist and narrow hips. For some, the width of the shoulders and hips may be the same.
  • The absence of fat deposits allows you to observe the naturalness and smoothness of the lines of the figure. If there are extra pounds, they are evenly distributed throughout the body.
  • Metabolism in a mesomorph occurs at a rapid pace. It is not difficult for him to build muscle mass, combining the action with rapid fat loss. But the high density of muscle tissue does not allow you to get a thin figure relief.

The diet of this somatotype should be no more than forty-five percent carbohydrates, thirty-five percent proteins, and twenty percent fats. If a mesomorph needs to lose weight, then he will eat seafood containing healthy omega-3 fatty acids. It is useful to use dishes with turkey, chicken, and lean beef in the menu. Yoghurts without additives, natural smoothies, and unsweetened fruits are ideal for creating a beautiful figure.

Strength training two to three times a week will keep your body and muscles toned. Mesomorphs will achieve a slim and graceful figure through aerobics: jumping rope, hula hoop, exercises in water, power yoga.

It is a varied exercise program that will allow representatives of the somatotype to develop muscles proportionally, without making them massive and dense.

Ectomorphic body type, developmental features

The appearance of ectomorphs is recognizable:

  • Narrow shoulders correspond to the same hips.
  • The development of the bone skeleton is insufficient, this is noticeable along the circumference of the forearm - up to 175 millimeters.
  • The circumference of the wrist of the working hand for women is no more than fifteen centimeters, for men - seventeen. And the Pilier index for ectomorphs is above twenty-five.
  • The limbs are characterized by thinness and the presence of narrow, long muscle bellies.
  • The somatotype is characterized by a high speed of reactions and a predominance of fast muscles.
  • It is difficult for representatives of this type to gain weight because they have a high concentration of thyroid-stimulating hormone, which affects the rate of breakdown of nutrients.

The main goal for this type is weight gain, and carbohydrates are suitable here. What is harmful for others, is beneficial for the ectomorph - pasta, potatoes, rich bakery products, oatmeal, semolina. Proteins will provide the necessary muscle growth, but to break them down you will have to additionally take pancreatic enzymes.

It is not recommended for this type to burn a lot of energy, so they do not need to get involved in aerobics, swimming, or running. Long workouts with regular training of each muscle group will help shift the biological balance of the body towards the mesomorphic type.

Important to remember!

It is possible to correct the negative aspects of your appearance if you understand what body type you are. Many people have a combination of ectomorph or endomorph with mesomorph. It is impossible to change the bone structure of the body, but through hard work you can turn from a thin or plump person into an ideal person with normally developed muscles. It is important to achieve heights in sports, medicine, psychology, having not only a stock of knowledge, but also calculating your capabilities, starting from the characteristics of your body type.

Useful video about the three body types

American psychologist Sheldon developed a classification of people into three body types: ectomorphs, mesomorphs and endomorphs. Ectomorphs - tall and thin people - do not gain weight well and change little with age. Many girls do not like their thinness, and there are ways to make an ectomorph figure larger and more harmonious, but it is also important to find advantages in such a physique and emphasize them.

Ectomorph - a type of thin figure

Photo by Shutterstock

Signs of an ectomorph

Ectomorph is one of three body types identified by the American scientist Sheldon. In addition to the ectomorph, there is a mesomorph and an endomorph. Ectomorphs are people with a tall, thin figure, with naturally poorly developed muscles, a small amount of fat and relatively weak physical strength. Such people have elongated limbs, a thin body, a thin waist, often protruding bones, and narrow shoulders. They have a fast metabolism, which allows them not to gain weight even with excess nutrition, while during weight gain, which is still observed with an unhealthy lifestyle after a certain age, the ectomorph gets fat only in the abdomen, and the limbs remain thin.

Both men and women can be ectomorphs

Ectomorph girls have narrow shoulders, protruding collarbones, elongated feet, long and thin fingers, above average height - in a word, they have the physique of a model, which is why many modern professional models are ectomorphs.

The body of an ectomorph is different in that during physical training it produces little myogenin, which converts food into muscle tissue, so it is difficult for ectomorphs, especially women, to gain muscle mass even with regular strength training. In addition, poorly developed joints and low strength do not allow them to exercise as intensely as an endomorph or mesomorph, but the advantage of ectomorphs is that they have great endurance, so it is easier for them to dance, run a marathon or experience other long but minor loads.

In addition, the muscles on such people look sculpted and beautiful due to the small amount of fat.

Ectomorphs can also be distinguished not only by their physique and external features, but also by certain behavior. As a rule, such people are energetic, even sometimes hyperactive and restless. They have sharp, jerky and slightly angular movements, a fast gait, and restless sleep.

Making a thin figure more harmonious

Most ectomorphs are concerned with one question - how to gain weight. At the same time, men try to gain muscle mass to look more impressive and athletic, while women do not like to be too angular and want to increase the amount of fat. The female figure of ectomorphs does not have pronounced forms, which girls usually take as a disadvantage. Significantly increasing the amount of fat in the body of an ectomorph is a very difficult task; in addition, this does not help to correct the figure, but adds a new drawback - a large belly, which, against the backdrop of thin limbs, looks worse than a flat tummy. To make the figure of an ectomorph girl more harmonious and smooth, you need to slightly increase the amount of fat in the body, gain a little muscle mass, dress correctly and adjust your movements and gait if necessary.

First of all, ectomorph women need to understand that excessive eating of sweets, fatty foods and anything high in calories, even if it leads to weight gain, will also lead to health problems

Therefore, the diet of ectomorphs should be healthy and balanced, taking into account their characteristics. So, thin women should eat more carbohydrates, but get them not from sweets, but from cereals and fruits. It is important to consume a sufficient amount of proteins - there is cottage cheese and other dairy products, meat, legumes, so that the body has enough building material.

Also, the diet of ectomorphs should contain an increased amount of calories.

An asthenic physique characterizes not only a person’s appearance, but also his temperament, metabolism, and immune system reaction. The phenotypic constitution is inherited from parents to children. It determines their inclinations and predispositions. Knowing the characteristics of your physique, it is easier to choose an effective diet for weight loss or methods of treating a disease.

Type difference

Physique refers to the structural features of the body. In this case, the sizes of individual body parts and their proportions relative to each other are taken into account. Physique is the outer and most noticeable manifestation of the constitution. This broader concept includes the totality of external and functional properties of a person, including mental ones.

In addition to heredity, the human constitution is influenced by the environment. Physique can be partially changed in early childhood using certain types of training. The type of constitution remains until old age. It is almost impossible to change the physique of an adult.

The classification of body types is based on the ratio of a person’s height to the length and width of his torso. The narrow-wide coordinate is the main criterion for the type of constitution. It is determined by comparing the height and maximum width of the human torso.

The easiest way to find out what body type a person is is by using the index method. It consists in determining the relative length of the legs and the relative width of the shoulders to the height of the person.

Depending on the results obtained, body types are divided into three main types. A person who belongs to the dolichomorphic type has narrow shoulders and pelvis, as well as long legs. Its opposite is a person with a brachymorphic body type. He has a powerful chest, wide hips and short, plump legs. The mesomorphic type has average torso width and lower limb length.

In order to determine the type of human constitution, the method of M.V. Chernorutsky is used in medical practice.

Chernorutsky's technique

To assign a person to a particular species, the Pignier Index (PI) is used. To calculate it, you need to know a person’s height (L, cm), weight (P, kg) and chest circumference (T, cm). The Pinier index is determined by the formula: IP = L - (P + T).

If the PI turns out to be above 30, then the person has an asthenic physique (hyposthenic or asthenic). When the PI is in the range from 10 to 30, the person has a normal physique (normosthenic). When IP is below 10, a pyknic body type (hypersthenic) is observed.

Determining the type of constitution of a person allows you to calculate his optimal weight and assess the need for body correction.

External signs of asthenic

The asthenic body type can be visually identified by small shoulders and elongated legs. Longitudinal lines clearly prevail over transverse ones.

These are thin people with thin bones. They have a hard time gaining weight, so their fat reserves are minimal. The abdomen looks sunken due to the almost complete absence of fat on it. Asthenics have an accelerated metabolism. Even if they constantly eat sweets and starchy foods, they do not gain weight.

Women of this type have a narrow, thin face, an elongated, flat (often sunken) chest with protruding ribs, and unnaturally elongated limbs. As a result, the figure looks disproportionate and elongated. Many asthenics are tall. Due to the instinctive desire to become a little shorter, they stoop and often suffer from spinal diseases.

There is also another extreme, when miniature girls remain very short. Some women have pronounced underdevelopment of individual parts of the body or the entire organism.

Hyposthenics have thin, elongated aristocratic fingers, narrow and long feet, and a thin and elongated neck.

Tall growth does not prevent asthenics from looking elegant. Their movements are graceful and feminine. Until old age they manage to maintain a light gait. It is asthenic girls who dominate the catwalks.

They rarely have large breasts. Against the background of a small bust, the waist does not look very thin. In young women of the asthenic type, the chest circumference ranges from 84 to 87 cm, and the waist circumference is 60-65 cm. The chest volume exceeds the chest circumference by 4-6 cm. The hip circumference is 30 cm greater than the waist circumference.

Representatives of the asthenic type find it difficult to gain muscle mass. They look weak and fragile. Asthenics often suffer from respiratory diseases, suffer from vegetative-vascular dystonia, peptic ulcers and gastritis. They have dry and pale skin and often have bruises under their eyes. The skin gives the asthenic a sickly and melancholic appearance. Hyposthenics often freeze and do not tolerate cold well.

You can determine a woman's body type by looking at her wrist. If the wrist circumference does not exceed 16 cm, the girl belongs to the asthenic type of constitution.

According to the Quetelet index, the normal weight of a thin-boned woman is 315-335 g for every centimeter of height. Her legs are 2-4 cm longer than half her height.

Normosthenic build

Normosthenic body type is characterized by developed muscles. The body is strong and flexible with a small amount of fat. The muscles are voluminous, the skin is elastic and shiny. The chest is strong and convex. The shoulders are wide, the bone structure is large and strong. Such people have a naturally sculpted, athletic body. The emphasis of the figure is on the shoulder girdle.

To keep the body in shape, normosthenics do not need to exhaust themselves with endless workouts. Women's athletic physique allows them to look great in any outfit. They have average height and a proportionate figure with slender, strong legs and a wasp waist.

Normosthenics are dexterous with excellent reaction speed and coordination. They make good athletes. The most suitable sports disciplines are game types (volleyball or basketball) and tennis. Normosthenic physique can be determined by the wrist, the circumference of which is in the range of 16-18.5 cm.

In women, the volume of the chest is 2-5 cm greater than half the length of height. The chest volume is 8-10 cm larger than the chest circumference. Waist is 105 cm less than height length. The hip circumference is 30 cm greater than the waist circumference. The legs of normosthenics are 4-6 cm longer than half their height.

Among normosthenics, overweight people are more common than among asthenics. In order not to gain weight, normosthenics do not need diets. It is enough for them to adhere to a balanced nutrition system. As soon as the amount of food intake (especially easily digestible carbohydrates) exceeds the amount of energy expended, the woman will begin to gradually gain weight. In this case, fat deposits are distributed evenly throughout the body.

According to the Quetelet index, the normal weight for a normosthenic is 325-360 g for every centimeter of height. The younger a woman is, the less she should weigh.

Manifestations of hypersthenia

The hypersthenic body type is the opposite of the asthenic one. People belonging to this type have short or medium height, a soft and round body with pronounced fat deposits. They have a spreading body with a large belly. A large round head with a flat contour of the crown is located on a short massive neck. The chest is powerful, wide, convex and short.

The internal cavities are large in volume. The figure is stocky, dense, the skeleton is strong and big-boned. The emphasis of the body is shifted to the central area of ​​the body. The barrel-shaped chest smoothly expands downwards, turning into a rounded belly. Hypersthenics are more prone to obesity than other types. Fat reserves are deposited mainly on the body in the abdominal area. The face is wide, red, with soft features and a slight curve in profile. The limbs are short, round and soft. The hands and feet are short and wide, the fingers are small and thick. Such people have a slow reaction, they are calm and unhurried.

The skin of hypersthenics is soft, but not flabby, like that of asthenics, and not elastic, like that of normosthenics.

The chest circumference in women of the hypersthenic type is 8-10 cm greater than half the length of their height. They have small breasts. The chest volume is 8-10 cm larger than the chest circumference. The waist circumference is 70-76 cm. The hip circumference is 28 cm greater than the waist circumference. The legs are 6-9 cm longer than half the length of the height. Wrist circumference exceeds 18.5 cm.

The body weight of hypersthenics is affected by heavy, dense bone. For a young, big-boned woman, a weight of 355-380 g for every centimeter of height is the norm.

Hypersthenics often experience increased cholesterol levels in the blood and a high rate of absorption from the digestive system. To maintain themselves in ideal shape, women with a hypersthenic body type need to constantly limit themselves in nutrition, compiling a daily menu mainly from low-calorie foods. Even a slight excess of daily calorie intake leads to the accumulation of fat reserves.

Hypersthenics are predisposed to the development of diabetes. They suffer from metabolic disorders, atherosclerosis and obesity. They are often diagnosed with liver and kidney diseases, and are susceptible to respiratory diseases.

Mixed options

Body types in women are classified according to body shape:


Optimal parameters

According to John McCallum's method, the chest circumference should correspond to 6.5 wrist circumferences. The hip circumference is 85% of the chest circumference. The waist circumference is equal to 70% of the chest circumference, the neck circumference is 37%, the calf circumference is 34%, and the forearm circumference is 29%.

The optimal weight for a woman whose height is below 160 cm is slightly reduced. Their body weight should be 10% - 15% below normal for her body type. To feel good, they need to weigh 3-5 kilograms less than calculated according to the Quetelet index.

The normal weight can be determined by the fat fold on the abdomen above the navel, 3 cm from the center line. Its thickness should not exceed 2 - 3.5 cm. In a sitting position, folds on the stomach should not form. If a large crease appears from the chest to the hips, the presence of excess weight is visible without measurements.

To determine leg length, the end of the measuring tape is applied to the protruding part of the thigh (the greater trochanter of the femur). It is located in the center of the lateral thigh. If it is not possible to clearly determine the location of the bone, you need to focus on the middle of the lateral part of the pelvis. To make the tape stretch, you should tie a weight to its end. Measurements must be taken barefoot.

When measuring the chest circumference, you need to be in a calm, relaxed state. There is no need to hold your breath and draw additional air into your lungs. You need to breathe in a normal, even manner. The measurement is taken under the bust.

Chest girth is determined by the most protruding points of the chest. You need to breathe in a normal, calm manner.

When measuring your waist, you should not straighten your back, suck in your stomach or hold your breath. No need to tighten the measuring tape. It should fit freely to the body. The waist is measured with the body in an upright position in its usual state. It is located in the narrowest part of the body.

Hip circumference is determined at the widest point of the pelvis. If there are fatty deposits of the “breeches” type, the tape should be applied to the most protruding parts.