What does asthenic physique mean. The main body types in women: how to determine? How to find out your type
Body types are a conditional classification of the most common types of human figures, divided into ectomorphs, mesomorphs and endomorphs. The somatotype theory was developed by William Sheldon in the 1940s and was based on a statistical analysis of the anthropological parameters of male students. At the same time, the physique characteristics of women were not initially considered by scientists¹.
At the same time, nutrition is the main secret of how an ectomorph can quickly build muscle and gain mass. Naturally skinny guys who want to bulk up need to significantly increase their daily calorie intake, as well as consume whey isolate every few hours. The reason is that the growth and further maintenance of muscle mass requires a significant amount of calories.
Mass gain rules for ectomorphs:
- Workouts for
- Increasing calorie intake by 20-25%
- Nutritional emphasis on slow carbohydrates and high-quality protein
- Using Techniques to Accelerate Muscle Recovery
Mesomorph - characteristics
The difficulty in gaining mass in this case lies in the fact that a slow metabolism and limited ability to store energy make training for a novice endomorph especially difficult. To kick-start your metabolism, it is recommended to take a pre-workout and a small portion of fast carbohydrates 30-40 minutes before the start of the workout - this will help give the muscles more energy for exercise.
How to train an endomorph:
- Alternating cycles for mass and relief
- Emphasis on functional training
- Regular cardio
- Basic program to pump up
How to determine body type?
It is also interesting that in some people (most often women) the upper body may have signs of one type of physique, and the bottom - another. That is why it is extremely difficult for an ordinary person to determine whether he is an endomorph, mesomorph or ectomorph. For women, to determine the type of physique, the classification adopted in Ayurveda and yoga is recommended.
At the same time, we recall once again that the anthropologist William Sheldon, the author of the theory of body types and temperament, separately noted that “pure” somatotypes are practically never found. IN real life each individual person is always a combination of all three body types, but in certain proportions - in fact, there are about 10 key body types.
Body Type Theory Accuracy
While most fitness websites unequivocally support the three body types theory, it was debunked by the scientific community as far back as the 1970s². main reason it became just that in reality there are countless combinations of somatotypes, and there are simply no clear criteria for determining these types. In addition, characteristics of different types can be combined in a person.
Fitseven recommends following the diet and exercise recommendations above for various types physique only if you can confidently attribute yourself to one of them. Otherwise, you will need an individual solution consisting of a combination of training programs.
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From what type of physique prevails in a person by nature, the training and nutrition strategy that he needs to create a sports figure largely depends. However, pure somatotypes are almost never found, and most real people combines the characteristics of all three body types. You also need to remember that this theory was originally developed for men and is not always applicable to women.
Scientific sources:
- William H. Sheldon, Barbara Honeyman Heath and the Struggle for Hegemony in the Science of Somatotyping, pdf
- Somatotyping, antimodernism, and the production of criminological knowledge,
- Somatotype Profile and Body Composition of Players from the Mexican Professional Basketball League,
- Body composition and somatotype of judo athletes and untrained male students as a reference group for comparison in sport, pdf
Asthenic physique characterizes not only appearance human, but also his temperament, metabolism, immune system response. 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 ways to treat a disease.
Type difference
Physique refers to the structural features of the body. At the same time, the sizes of parts of individual bodies and their proportions relative to each other are taken into account. The physique is the outermost and most visible manifestation of the constitution. This broader concept includes a set of external and functional properties of a person, including mental ones.
In addition to heredity, the human constitution is affected by environment. The physique can be partially changed at an early age. childhood using certain types of training. The type of constitution is preserved 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-broad coordinate is the main criterion for the type of constitution. It is determined by comparing the height and maximum width of the human body.
The easiest way to find out what type of physique a person belongs to is 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 a person.
Depending on the results obtained, the physique is divided into three main types. A person who belongs to the dolichomorphic type has narrow shoulders and a 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 full legs. The mesomorphic type has average body width and lower limb length.
In order to determine the type of human constitution in medical practice, the method of M.V. Chernorutsky is used.
Chernorutsky's technique
To assign a person to a particular species, the Pinier index (IP) is used. To calculate it, you need to know the height of a person (L, cm), weight (P, kg) and chest circumference (T, cm). The Pinier index is determined by the formula: IP \u003d L - (P + T).
If the IP turned out to be above 30, then the person has an asthenic physique (hyposthenic or asthenic). When the IP is in the range from 10 to 30, the person has a normal physique (normosthenic). With IP below 10, a picnic body type (hypersthenic) is observed.
Determining the type of human constitution allows you to calculate it optimal weight and assess the need for body shaping.
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 a thin bone skeleton. They are hard to gain weight, so fat reserves are minimal. The abdomen looks sunken due to the almost complete absence of fat on it. Asthenics have an accelerated metabolism. Even constantly eating sweet and starchy foods, they do not get better.
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 lower, they stoop and often suffer from diseases of the spine.
There is another extreme, when petite girls remain very low. Some women have a pronounced underdevelopment of individual parts of the body or the whole organism.
The hyposthenics have thin elongated aristocratic fingers, narrow and long feet, a thin and elongated neck.
High growth does not prevent asthenics from looking elegant. Their movements are graceful and feminine. Until old age, they manage to maintain the ease of gait. It is asthenic girls that prevail on the catwalks.
They rarely have puffy chest. Against the background of a small bust, the waist does not look very thin. In young women of the asthenic type, the chest circumference is in the range 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 larger than the waist circumference.
It is difficult for representatives of the asthenic type to gain muscle mass. They look weak and fragile. Asthenics often suffer from respiratory diseases, suffer from vegetovascular dystonia, peptic ulcer and gastritis. They have dry and pale skin, bruises under the eyes are often observed. The skin gives the asthenic a painful and melancholic appearance. Hyposthenics are often cold and do not tolerate cold well.
You can determine the type of physique in women by the wrist. If the circumference of the wrist 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 per centimeter of height. Her legs are 2-4 cm longer than half the height.
Normosthenic addition
The normosthenic body type is characterized by well-developed muscles. The trunk is strong and flexible with a small amount of body fat. The muscles are voluminous, the skin is elastic and shiny. The chest is strong and convex. The shoulders are broad, the bone skeleton is large and strong. Such people have a relief athletic body by nature. Accent of the figure on the shoulder girdle.
To keep the body in shape, normosthenics do not need to exhaust themselves with endless workouts. Athletic physique in women allows them to look great in any outfit. They have an average height and a proportional figure with slender strong legs and wasp waist.
Normostenics 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. The 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 more than half the length of growth. The volume of the chest is 8-10 cm larger than the girth of the chest. The waist is 105 cm less than the length of the height. The circumference of the hips is 30 cm greater than the circumference of the waist. The legs of normosthenics are 4-6 cm longer than half of 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 incoming food (especially easily digestible carbohydrates) exceeds the amount of energy expended, the woman will 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 each centimeter of growth. The younger the woman, the less she should weigh.
Manifestations of hypersthenia
Hypersthenic body type is the opposite of asthenic. People belonging to this type have a short or medium height, a soft and rounded body with pronounced fat deposits. They have a spreading body with a large belly. A round large 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. The figure is stocky, dense, the skeleton is strong and broad-boned. The emphasis of the body is shifted to the central region of the body. The barrel-shaped chest gradually expands downward, turning into a rounded abdomen. Hypersthenics more than other types tend to be overweight. Fat reserves are deposited mainly on the trunk in the abdomen. The face is broad, red, with soft features and a slightly curved profile. The limbs are short, rounded 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 girth of the chest in women of the hypersthenic type is 8-10 cm more than half the length of their height. They have small breasts. The volume of the chest is 8-10 cm more than the girth of the chest. The waist circumference is 70-76 cm. The circumference of the hips is 28 cm larger than the waist circumference. The legs are 6-9 cm longer than half the length of the height. Wrist circumference greater than 18.5 cm.
The body weight of hypersthenics is affected by heavy dense bone. For a young broad-boned woman, a weight of 355-380 g per centimeter of height is the norm.
Hypersthenics often have an increased blood cholesterol content and a high absorption rate of the digestive system. To keep yourself in perfect shape, women with a hypersthenic body type need to constantly limit themselves in nutrition, making up a daily menu mainly from low-calorie foods. Even a slight excess of daily calories leads to the accumulation of fat reserves.
Hypersthenics are predisposed to development diabetes. They suffer from metabolic disorders, atherosclerosis and obesity. They are often diagnosed with liver and kidney diseases, they are prone to respiratory diseases.
mixed options
Body types in women are classified according to the shape of the figure:
Optimal parameters
According to the method of John McCallum, the circumference of the chest should correspond to 6.5 wrist circumferences. The circumference of the hips is 85% of the circumference of the chest. Waist circumference is equal to 70% of chest circumference, neck circumference - 37%, calf circumference - 34%, and forearm circumference - 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 have a weight of 3-5 kilograms less than calculated according to the Quetelet index.
The norm of 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 abdomen should not form. If there is a large fold from the chest to the hips, the presence of excess weight is visible without measurements.
To determine the length of the leg, the end of the measuring tape is applied to the protruding part of the thigh (greater trochanter of the femur). It is located in the center of the side of the thigh. If it is not possible to clearly determine the location of the bone, it is necessary to focus on the middle of the lateral part of the pelvis. To stretch the tape, you should tie a weight to its end. Measurements must be taken with bare feet.
When measuring the circumference of the chest, you need to be in a calm, relaxed state. It is not necessary to hold your breath and draw additional air into the lungs. You need to breathe normally. Measurement is done under the bust.
The circumference of the chest is determined by the most protruding points of the chest. You need to breathe in the usual calm mode.
When measuring your waist, do not straighten your back, pull in your stomach and hold your breath. No need to tighten the measuring tape. It should fit snugly against the body. The waist is measured with the body in the vertical position in the usual state. It is located in the narrowest part of the body.
The circumference of the hips is determined at the widest point of the pelvis. If there are fat deposits of the "riding breeches" type, the tape must be applied to the most protruding parts.
Who is a hypersthenic? This is a body type that has special character traits. This type, as well as the pattern itself, was studied by the German psychologist Kretschmer. In his opinion, there are three main body types and their inherent character traits.
- Asthenics. Outwardly, these people are thin, with narrow shoulders and chest, their arms, legs and face are elongated and even slightly disproportionate to the body. They are extremely unemotional, attentive to others and always control and weigh all their words and movements. Internally, asthenics are very strong, although outwardly they do not make such an impression, since they do not strive forward, but prefer to remain in the shadows.
- Normostenics. Physically, these people are very well built, have a muscular body and prefer to devote a lot of time to physical training. Normosthenics love attention and prefer to always be in a leading position. Often this prevents them from meeting people.
- Hypersthenics. These people often suffer from excess weight, their body shape is slightly rounded. They prefer to bypass gyms and prefer to go on diets. Hypersthenics are open and sociable, they always easily find a solution from the current situation, because they can quickly assess the situation and think calmly.
More about hypersthenics
The structural features of the hypersthenic body are as follows: rounded shapes, the body is disproportionately larger than the limbs, the fingers and neck are short. They have a poorly developed metabolism, because of this, hypersthenics easily gain weight and it is difficult to lose it.
Sport, as already mentioned, was not created for them. They would rather limit their eating habits than go on a treadmill. But exactly physical exercise hypersthenics need the most, as they need to build muscle mass to speed up that same metabolism. And there is a cycle.
This lifestyle leads to the fact that hypersthenics become fatter and fatter with age, even despite proper nutrition and physical activity. Hypersthenics are prone to baldness, but at the same time their beard and mustache (men - hypersthenics) grow very well.
With their physical structure, it cannot be said that they are gluttons. Their appetite is moderate, food is digested rather slowly. At the same time, they are not indifferent to spicy, bitter and astringent.
Very often, hypersthenics live to an advanced age, while never in their lives feeling the need for money. They go to them, as they say. They have a wide soul and they love to talk. Not temperamental, and one might even say, vulnerable. They become attached to people, often jealous, but patient.
Hypesthenics are very friendly and always solve problems not only of their own, but also of strangers. These are kind and sympathetic people who are at the same time very vulnerable and strong in spirit. Hypersthenics quickly forgive insults and do not have the habit of revenge. Maybe that's why they say that everyone fat people- kind...
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Asthenic body type (ectomorph)
Main characteristics:
- "Fragile" structure
- Classic "thin" people who are hard to gain weight (both fat and muscle mass)
- Flat chest
- narrow shoulders
- Small muscle mass
- Increased basal metabolic rate
Ectomorph- a typical "thin man", whether it be a man or a woman. The body of an ectomorph has a light structure with small joints and small muscle mass, long limbs, elongated muscles and narrow shoulders. Most often, the weight of ectomorphs is normal or below normal.
Ectomorph women are characterized by general thinness, a long and thin neck, narrow shoulders, a flat and narrow chest, elongated thin limbs, an elongated face and a thin nose. Growth is often above average.
Muscles in such women are poorly developed. Therefore, they lack strength and endurance. But the representatives of this group are energetic, light and elegant, have a small weight. Of the obvious advantages of an asthenic physique, it is worth mentioning the minimum tendency to be overweight.
When choosing sports disciplines, it is better to give preference to those that are aimed at developing the missing skills: strength and endurance. These include swimming, aerobics, dancing.
To correctly classify your physique as a thin-boned type, measure the circumference of your wrist. In the group under consideration, it should be less than 15 cm.
The nature of the ectomorph
Asthenics are focused on the knowledge of the world of the external and internal, on constant reflections on life, science, art. They love variety. logical tasks, prone to abstraction and mathematical reasoning, not averse to dreaming up, but in everyday life they are more often guided by reason than by feelings.
For an asthenic, work is more suitable that requires lengthy reflection, classification, and systematization of disparate facts. Asthenics, unlike hypersthenics, more easily move from simple to more complex types of work, reaching the peak of their efficiency by the middle or end of the working day.
It is more difficult for an asthenic to establish contact with other people and it is more comfortable for him to work with documents and equipment in scientific and design departments.
Normosthenic body type (mesomorph)
Main characteristics:
- Athletic
- Strong physique
- Well-defined muscular relief
- Rectangular figure
- Easily gains muscle mass
- Gaining weight more easily than an ectomorph
Mesomorphs have large bones, large muscle mass and a strong physique, they are usually quite athletic. This is the ideal physique for bodybuilding and many other sports disciplines. It is relatively easy for people with this body type to gain and lose mass.
In women of this constitution, the main body sizes are proportional.
Such ladies often have slender legs, a thin waist and, in general, a beautiful harmonious figure. Growth is usually average.
Such people are naturally well-coordinated, sharp and fast. Of the sports disciplines best suited
t game types (volleyball, basketball, etc.).
The circumference of the wrist should be between 15 and 17 cm.
The nature of the mesomorph
The mesomorph hates unfinished business, red tape and reasoning. He likes clearly defined tasks that require decisive and immediate action. He easily performs in large audiences, among unfamiliar people and is often a good organizer.
Normostenics are suitable for professions related to production activities, the creation of material values and the management of people. This expresses his need to transform the surrounding reality, including the management of people.
Normostenics strive to always dominate in communication and relationships. Normosthenics need to learn to respect the rights of other people so that their self-confident behavior does not suppress representatives of other types. And so they can achieve even greater success.
Hypersthenic body type (endomorph)
Main characteristics:
- Soft body with rounded shapes
- Easily gains fat and muscle mass
- low stature
- Hard to lose weight
- Poorly defined muscles
Endomorphs more often than other types have excess weight even while consuming fewer calories.
Women of this constitution have heavy and wide bones, voluminous shoulders, a wide and short chest, and slightly shortened limbs (as a rule). Growth is often below average.
By nature, such ladies have strength and endurance, but are deprived of flexibility and grace. Therefore, the recommended sports disciplines are as follows: yoga, callanetics, martial arts, etc.
In addition, the disadvantages of the hypersthenic body type include a low metabolic rate, which
implies an increased tendency to be overweight.
The circumference of the wrist with a broad-boned physique is more than 17 cm.
The nature of the endomorph
Hypersthenics are distinguished by sociability, emotionality, impressionability; feelings, not reason, are leading in their behavior. People of this type love companies, know how to play a trick on themselves and others, easily get to know each other and adapt in a new environment.
Hypersthenics easily switch from one thing to another, but they are more likely to develop fatigue and lose interest in work. It is easier for them to switch to other things than to continue what they started. Therefore, for efficient operation It is advisable for a hypersthenic to start the day by solving more complex tasks, and at the end of the day to do the work easier.
Hypersthenics have a good short-term memory, so they effectively solve current, operational tasks.
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Determine body type
What each type looks like in the photo + video
Many diet sites give the following type names: asthenic (or hyposthenic), normosthenic, hypersthenic. And on sites dedicated to fitness and bodybuilding, these are: ectomorph, endomorph, mesomorph.
If we compare them, we get:
Mesomorph = normosthenic
Endomorph = hypersthenic
Ectomorph = asthenic
Brief description of the main body types<
Hyposthenic body type (thin-boned)
In people with an asthenic (thin-boned) body type, the longitudinal dimensions predominate over the transverse ones: the limbs are long, the bone is thin, the neck is long and thin, the muscles are 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, tear-shaped, the lungs are also elongated, the absorption capacity of the gastrointestinal tract is reduced.
People of this type face the greatest difficulty in gaining muscle mass
and volume.
Normosthenic body type (normal)
People with this type are characterized by a good development of muscle mass, and as a result, a strong and developed bone skeleton. The amount of adipose tissue is approximately the 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 the average.
People with this type are gifted by nature
, which has the best potential for bodybuilding and body fitness.
Hypersthenic body type (large-boned)
People with this type are characterized by a high diaphragm, a relatively large heart, usually below average height relative to weight, a rounded chest - flattened from top to bottom, usually a short neck. The amount of adipose tissue is usually above average.
Such people are characterized by a slow metabolism, a large, large-boned structure. Prone to the accumulation of fat, which is quite difficult to drive. Easily achieves weight gain.
Determine body type
The simplest and most accurate you can determine the type of physique by measuring the circumference of the wrist of the working hand: in normosthenics it is 16-18.5 cm, in asthenics it is less than 16 cm, and in hypersthenics it is more than 18.5 cm. For simplicity and clarity, the data are presented in the table below
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Characters of people depending on body type
Kretschmer (a psychologist from Germany) studied the patterns and relationships between the figure of a person and his character traits. As a result of this, he came to the conclusion that there are three main body types:
- Hypostenic (asthenic) - ectomorph.
- Normosthenic - mesomorph.
- Hypersthenic - endomorph.
It should be noted right away that the physique is determined mainly by the genetic predisposition to a particular type of figure. It comes to us from birth. Naturally, during the course of life, the outlines of the body can change, a person gets better or loses weight.
So, the hyposthenic is outwardly thin. He has a narrow chest and narrow shoulders, elongated legs, arms, face. Parts of the body are somewhat disproportionate to each other.
Such a person is characterized by low emotionality, he often thinks for a long time and weighs all his movements, words, deeds. He has a strong inner core and a strong character, but at the same time he often remains in the shadows, does not like to do anything for show.
Normostenika is easy to recognize by a good, harmonious physique. His muscular body is beautiful and attractive. He loves attention to himself and is often in the lead. The desire to be in charge often prevents him from building relationships with other people. Also, a person with a normosthenic character is distinguished by energy and determination.
Hypersthenic often suffers from excess weight, he does not like to go to the gym and pays much more attention to diets than to physical activity. At the same time, such people are often sociable, able to quickly respond to a situation that has arisen and find a solution to get out of it. We will talk about this type of character in more detail later.
Thick people are sincere and charming personalities.
Why is that? The thing is that they are endowed with natural charm, openness to the world and people, sincerity. Thanks to this, it is easy for such people to converge with others, they get sincere pleasure from communication and from life in general.
Such people rarely need money. Their broad soul attracts not only people, but also finances. And the ability to maintain composure even in extremely stressful situations allows them to live to advanced years.
With their absolute lack of temperament, they often become very attached to people. And this means that they are quite easy to upset by the lack of attention on your part. This attitude is caused by their increased vulnerability and sincerity.
Their distinguishing feature is the ability to quickly forgive any offense and a complete lack of desire for revenge. Perhaps it is this quality of character that often contributes to the perception of fat people as kind and benevolent personalities.
This type of people loves comfort in everything and everywhere. A woman creates a cozy haven in her home, in which her family feels very comfortable. The man leads an active business life in which success never leaves him.
The hospitality of such individuals, their sociability and caring attract people, which makes hypersthenics the soul of any company. These are socially active people who constantly strive forward and charge everyone around with their bright, sunny energy.
To make it more clear, let's highlight the main characteristics of dense people:
- Relaxation in communication, movements, behavior (the main reason is weak muscle tone).
- Slow reactions.
- Dependence on external and internal comfort.
- Love for food.
- Passion for social life, spending time in the company of people.
- Friendliness and sociability.
- Friendliness and equal treatment of different categories of people.
- Orientation to the opinions of others.
- Ease in expressing feelings.
- Thirst for approval and love from friends.
- Tolerance for the opinions of others.
- Patience.
- Good dream. There is no need for long sleep.
- Focus on family and children.
- In a difficult moment, there is a need for communication, reassurance.
- Healthy sense of humor.
- commitment to tradition.
- Hospitality, caring.
You should observe moderation in food and eat only healthy foods, with a minimum sugar content. The amount of healthy fats should be no more than 25% of the total amount of food. Such people benefit from fractional meals and small portions. Get up from the table, feeling a little hungry.
Hypersthenics are distinguished by a cheerful and friendly disposition. This often leads to the fact that such people are "taken advantage of". You should be alert and not spray.
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What are the body types?
Each person has a specific physique, which is characterized by a set of proportions and specifics of the structure of body parts, as well as a feature of the development of bone, muscle and adipose tissue. These parameters are laid down in the prenatal period, and further changes are subject to the genetic program.
Most people have a combined body type. It includes signs of different types of constitution. For example, the figure of some people may be as follows: narrow shoulders and wide hips. It is often called pear-shaped.
The proportions of the human body is an important indicator of the state of physical health. If there is a disproportion, this indicates various disorders in the body associated with abnormalities in the endocrine system or genetic failures. Focusing on the proportions, we can distinguish the following types of human physique:
- mesomorphic type. These are people whose proportions are close in value to the average parameter. In this case, age, gender and many other features are taken into account.
- Brachymorphic type. People of this type are muscular and strong, short in stature. The transverse dimensions of the body parts exceed the longitudinal ones. The same applies to internal organs.
- Dolichomorphic type. He is a tall man with long arms and legs. Under the skin there is a small fatty layer, but the muscles are poorly developed. In this case, the longitudinal dimensions of the body parts prevail over the transverse ones.
Body types in men
Representatives of the stronger sex are full and thin, flabby and pumped up, fragile and athletic. In a word, men have a different body constitution, the types of which are named such as ectomorph, endomorph and mesomorph.
Ectomorphs
This type of figure is also called asthenic. A man of this type of physique is refined, this is expressed in elongated proportions. Asthenik has narrow shoulders, and growth is mostly above average. There are practically no fat deposits in an endomorph, just like muscles, because muscle tissue is rather poorly developed. It is very difficult for them to build muscle. But such men have a slender figure, and they are not afraid of excess fat. It is easy for ectomorphs to stay slim.
As psychologists note, such people are usually self-contained and very vulnerable. They are not subject to stress, they are not at all concerned about the problems of the people around them, but at the same time they have outbreaks of aggression. Often such men are immersed in themselves and it is very difficult to penetrate into their inner world.
Endomorphs
This type of physique of a man is also called picnic. Its representatives have a massive figure, have short limbs and a neck. Often they are called squat. They gain weight very easily, so there are many obese people among endomorphs. With well-developed muscle tissue, such men are able to maintain good physical shape. But at the same time, it is easy to lose it, because it is easy to gain excess weight.
Psychologically, they are highly prone to stress, sentimental and non-conflict. Being very friendly, such men are able to attract people to themselves with their carelessness and charm. It is easy to get along with them. But among representatives of this type of figure there are quite vulnerable and touchy personalities, when dealing with whom you need to be careful.
Mesomorphs
Men of this type have an athletic physique, they are strong and muscular. They have a strong skeleton and well-developed muscles, broad shoulders, dense torso. The limbs of a man are of medium length, and adipose tissue is poorly expressed. Such men are very energetic.
Mesomorphs are confident people. There are few creative personalities among them, since such men are dominated by stereotypical thinking. They are leaders both at work and in the family. They are resistant to stress and cardinal changes in their lives.
These types of physiques in men are considered the most common, but often the human figure is a combination of individual elements of each type. As a rule, one of them prevails over the other two.
Types of female physiques
Thanks to the classification of Professor V. M. Chernorutsky, three main body types are distinguished among women. Types of female figures: asthenic, normosthenic and hypersthenic.
Asthenic view
Such women are characterized by thinness, a thin and long neck, a flat chest, narrow shoulders, elongated thin limbs, an elongated face and a thin nose. They are usually taller than average. The asthenic type of women is characterized by poorly developed muscles, so they are not too strong and hardy. But they have sufficient energy, lightness, grace and are not prone to fullness.
Normosthenic view
Such a body constitution in women suggests a proportional figure, slender legs, and a thin waist. They are usually of average height. Such ladies have good coordination, they are fast and sharp. For this type of physique, the types of sports disciplines should have a game focus. These include basketball, volleyball, tennis, water aerobics.
Hypersthenic appearance
In women of this constitution, the bones are wide and heavy, large shoulders, the chest is wide and short, the limbs are slightly shortened. Growth is below average. Possessing natural strength and endurance, such ladies are deprived of grace and flexibility. Therefore, for this type of physique, the types of sports disciplines should be aimed at eliminating these shortcomings. Recommended directions: yoga, martial arts, callanetics and the like. In women of the hypersthenic type of constitution, the metabolism is very slow, so they are most often overweight.
These are the main body types in women, and they can also be combined with each other in various ways.
Conclusion
There are different body types of a person. It has been proven that they can affect the state of the body. Knowing your constitutional type, you can try to correct the situation. Many begin to engage in certain sports to eliminate their shortcomings, others adjust their diet. The main thing is to remember that nothing is impossible.
All people are different. Someone is tall, someone is small, someone has a dense body type, someone is asthenic. The girth of the chest, waist, hips, thin or massive wrists and ankles - all this is different for all women.
Many of them have a question: why, with the same height, some women have a thin figure, and some cannot in any way with all their efforts? First of all, the genetic factor plays a role here. This is the body type. Knowing your body type is important when planning your diet and sports training.
Body Types
Distinctive characteristics of this type:
- rounded body with smooth curves;
- medium or large joints and bones;
- limbs of small length.
Typically, endomorphs have small shoulders and wide hips, which makes such women owners of a pear-shaped figure.
The main problem of female endomorphs- excess adipose tissue in the body, as opposed to exomorphs. Together with the low metabolism characteristic of endomorphs, losing extra pounds becomes a real difficulty for them. Even with low calorie intake and high physical activity, it is more difficult for them to keep fit than representatives of other somatotypes. Basically, fat is deposited in the lower parts of the body (stomach, sides, legs), and is not distributed evenly throughout the body.
Many endomorph women can complex because of their physique, but in vain. The innate tendency of the body to store fat and low metabolism do not mean that it is impossible.
Keeping yourself in shape is difficult for endomorphs, but possible. They will need more effort, proper nutrition and regular sports training.
Endomorphs have sufficient muscle mass and, if desired, can easily build muscle. They were not as lucky with the diet as ectomorphs and endomorphs - low metabolism does not forgive them wrong, however, it can be accelerated with sufficient water intake and cardio loads.
How to determine body type?
The somatotype is determined by measuring certain body parameters.
The easiest way- measurement of the length of the wrist. For women, the result of 15-17 cm is an indicator of the mesomorphic type, less than 15 - ectomorphic, more than 17 - endomorphic.
If there is no ruler or tape measure at hand, you can simply grab your wrist with the middle and thumb of the opposite hand. In a mesomorph, the fingers converge at one point, in an ectomorph they overlap each other, in an endomorph they do not reach each other.
Measurement of parameters such as bust, waist and hips, cannot accurately determine the somatotype, since there are different types of figures (, etc.), and representatives of different somatotypes can be their owners. To accurately determine it, it is better to contact any fitness center or health center, where specialists will take into account a whole range of signs.
And why, in fact, do we need to know our body type? The answer to this question cannot be monosyllabic. Firstly, it is easier for people who know the features of their figure to choose their wardrobe. In addition, every self-respecting athlete or coach knows that the principles of a healthy diet for each person and the characteristics of training depend on the type of physique. Just as people with different body shapes don't fit the same clothes, people with different physiques don't fit the same training programs, even if they have the same goal. Let's learn more about body types!
Body Types
The physique of both men and women depends on a number of parameters, among which are the following:
- body dimensions;
- proportions of body parts;
- characteristics and composition of tissues;
- muscle shapes;
- features of the development of tissues, organs, body parts.
For the most part, nutritionists and fitness trainers proceed from the classification of physiques proposed by Professor Chernorutsky V.M. There are only three of them: asthenic, normosthenic and hypersthenic.
Determine body type
Asthenic type:
- the chest and neck are extended;
- the diaphragm is low;
- narrow shoulders;
- long limbs;
- growth is average or above average;
- muscles are poorly developed;
- little adipose tissue.
- Accumulation of adipose tissue is slow or absent
Normosthenic type:
- muscles are better developed than in a person of a hyposthenic type;
- strong bone skeleton;
- broad shoulders;
- proportional length of arms and legs;
- reserves of adipose tissue at an average level.
- The accumulation of fat is adequate to the loss of adipose tissue.
Hypersthenic type:
- short neck;
- the diaphragm is high;
- the amount of fat in the body is above average;
- short stature.
- The accumulation of adipose tissue occurs rapidly.
In general, the description is rather vague, but in general, you can get an idea about your type of addition.
Another way to determine the type of physique is by the circumference of the wrist. If you have already been pregnant, then you probably remember how the doctor, when registering, measures the so-called Solovyov index. You can determine the body type of a woman using a flexible centimeter tape. Measure the circumference of your wrist, and now look at the results. The circumference with a height of 160-175 is:
- 15-17 cm - in normosthenic;
- from 17 cm - in hypersthenic;
- up to 15 cm - in asthenic.
Asthenic body type
Women of this constitution are characterized by general thinness, a long and thin neck, narrow shoulders, a flat and narrow chest, elongated thin limbs, a long face and a thin nose. Growth is often above average. The muscles of such women are poorly developed, so they lack strength and endurance. But the representatives of this group are energetic, light and elegant, have a small weight.
Of the obvious advantages of an asthenic physique, it is worth mentioning the minimum tendency to be overweight. Of the minuses - a frequent feeling of weakness and a drop in blood pressure.
When choosing sports disciplines, it is better to give preference to those that are aimed at developing the missing skills: strength and endurance. These include swimming, aerobics, dancing. Typical representatives of the asthenic physique are Keira Knightley, Nicole Kidman and Kate Moss in her best years.
Normosthenic body type
In women of this constitution, the main body sizes are proportional. Such ladies often have slender legs, a thin waist and, in general, a harmonious figure. Growth is usually average. Such people are naturally well-coordinated, sharp and fast. Of the sports disciplines, game types (volleyball, basketball, etc.), as well as tennis, water aerobics, are best suited. Happy owners of this type of physique are Cindy Crawford and Monica Bellucci.
Hypersthenic body type
Women of this constitution have heavy and wide bones, voluminous shoulders, a wide and short chest, and slightly shortened limbs (as a rule). Growth is often below average. By nature, such ladies have strength and endurance, but are deprived of flexibility and grace. Therefore, the recommended sports disciplines are as follows: yoga, Pilates, martial arts, etc.
The disadvantages of the hypersthenic body type include a low metabolic rate, which implies an increased tendency to be overweight.
Ladies representing such a physique are the singer Beyoncé and the most famous plus-size model Jenny Rank.
