Conventionally, all people are divided into three body types:
The first human body type is ECTOMORPH
This type includes people who are naturally thin, have a minimal level of subcutaneous fat, have narrow shoulders, thin bones, in a word, they look like nerds.
It’s very difficult for these people to build muscle, but it’s still possible! If you spend a lot of time and effort, there are cases that such people even became champions, but this is very hard work, you need to really want to change your body and put every effort into it. Some people use steroids to change their physique; this method is faster, but has many disadvantages; a person sacrifices his health.
Steroids are harmful to health. For this type of physique, you need to exercise 3 times a week, or even better, 2 times, their muscles are slowly restored, and of course they grow slowly, if you feel that you have not yet recovered (you feel that the muscles are still sore) from the last workout, do not It’s worth going to the gym to let your muscles rest, if you go and don’t get any benefits.
The workouts should be strong but short, 1 hour in the gym (approximately), first you need to include basic exercises in the program (to gain weight), and only then when you gain weight you will use isolation exercises.
Every month or once every two months, change the training program, the muscles get used to one and the same exercise and do not want to grow later, so you need to change the exercises. Eat 5-6 times a day, you need a lot of calories for muscle growth to begin. There is no need to get carried away with aerobic exercise (running, cycling, etc.), during these activities a lot of energy (calories) is lost, and you need them to gain weight. Don't forget to drink a lot of water, water is needed for digestion of food and muscle growth. You must learn to be calm (relaxed), because stress (fear, worry, lack of sleep) is harmful because of it, a huge amount of energy is lost, a person even loses weight. What is stress?
Stress is a big loss of energy. You may have heard some people talking about how I was so worried that I lost 5 kg in weight. If you follow the tips written above, you will achieve good results. Ectomorph training program for this body type.
The second human body type is MESOMORPH
This type includes people who are naturally strong, have a beautiful body, broad shoulders, they have larger bones, they look as if they once went to the gym and lifted weights, these people are very lucky, if they go to the gym and start working out they get fantastic results. results, these are the people who take first places in bodybuilding competitions. Their body recovers faster after physical training, and muscle growth automatically occurs faster.
This type of person can go to the gym 3 or 4 times a week and their muscles will still grow. But you need to be careful not to overtrain, because the more the better. They have very good bodybuilding genetics.
The third human body type is ENDOMORPH
This type includes people who are naturally dense and have a tendency to accumulate fat; gaining weight is not a problem for them, but losing it is very difficult. This body type needs a different program designed for large repetitions of the exercise 12-15 times, and aerobic exercise (running, cycling and other sports in which a large number of calories are lost) will also not hurt. There is also a difference in nutrition, you need a diet, you need to eat very few carbohydrates and fats, and more protein. There are cases that a person with a lot of weight, with the help of diets and exercise, lost 50 kg of weight in 2 years, this is a lot, and it all depends on you and your efforts!
To change the appearance of your body, you need to train a lot, you won’t do it in one day and not in a month, if you are thin - you will have to first
Hello future owners of a sculpted body! Have you ever wondered why someone joins the gym and manages to build a beautiful body in just one minute? 1 –2 years, and some for 3 year cannot even come one iota closer to the performance of his more successful counterpart? And the whole point is what body type the athlete has. Of course, this is a complex question, and it is very difficult to answer it unequivocally, because objectively there are a large number of factors responsible for the final result.
For example, the system and conditions of training, the athlete’s nutrition, internal motivational aspirations, etc., however, the main factor was, is and will be - the genetics of a person, and specifically, his body types (somatotype). Of course, if you are naturally frail, this does not mean 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 pump up, you are entering into battle here (not always equal) with its genetics, rebuilding the original, inherited material.
We are going to talk about all this: genetics, body types, how to determine your type and all that.
What are we 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 woman’s prerogative.
Ask a woman anything about her figure, and she will give you a whole bunch of information, and not only about her body type. Men, and even more so novice bodybuilders, should take an example from the opposite sex in terms of studying issues of their body (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.
There are all these somatotypes 3 :
- ectomorph;
- mesomorph;
- endomorph.
Aren't they intriguing names?
So, the clearance in the window called: “Will I be able to swing and become the owner of impressive proportions?” depends (in many ways) on which of these three types you belong to.
Note:
A person’s somatotype can be changed (exhaled), i.e. nature can be “deceived”, you just need to know how to do it and give certain deadlines for transformation.
Determining the type of addition, first of all, is important because it determines which path you should take next 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 your best in training, but not get tangible results, because you are going towards your goal in a completely different direction. To determine affiliation and somehow classify your constitution, you need to know the characteristic parameters inherent only to a given somatotype. Now we will look at them, and the most obvious way to do this is in the form of the following summary table.
Body type: three main types and their characteristics
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 is better to focus on more “earthly” ones, for example, such (see image).
So, let's look at each body type in more detail.
Body type: subject conversation
Ectomorph
This type is not distinguished by its strength and good strength indicators, although they (people of this type) and have no subcutaneous fat, but there is no visible muscle either. I don’t know, I’ve often heard that this somatotype is called “rattle the bones” or “trash”. Gaining muscle mass is a very difficult task for them, although it is quite feasible. Stopping the training process can result in the loss of the muscles that were so difficult to gain.
The training and nutrition strategy can be described as follows: short, high-intensity training (40–50 minutes, 3 once a week) with average weights, minimum cardio loads (running, etc.). Enhanced nutrition with increased caloric content and protein content of 3 grams per kilogram of 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” three times.
Mesomorph
This type of build is ideal for bodybuilding. Athletes in this category are naturally athletic and can be called genetically lucky. Although, of course, you can’t do this without proper work on yourself and proper nutrition - if you neglect these principles, you can easily ruin the best material.
The training and nutrition strategy can be described as follows: any type of training works, it is only important to train wisely and go to the gym 2–3 once a week (from 60 to 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 loads - moderate (30 –45 minutes), with a certain frequency.
Nutrients in percentage: proteins - 30–40% , carbohydrates - 40–50% , fats - 10–20% .
Note:
A striking example of a mesomorph is the seven-time winner of the Mr. Olympia title. Arnold Schwarzenegger. Do you know this one?
Endomorph
This is the most common somatotype that most men have. It is characterized by a tendency to be overweight (rapid gain of fat mass), slow metabolism and barrel-shaped body.
The training and nutrition strategy can be described as follows: working with multi-joint, large (from 10 ) number of repetitions, increased water consumption (from 1.5 liters per workout), high protein diet with moderate carbohydrate content. Careful selection of food diet. Nutrients in percentage: proteins - 40–50% , carbohydrates - 30–40% , fats - 10% .
If you involve science, there is even a specially developed 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 the addition. The first number estimates the proportion of endomorph components, the second - mesomorph, and the third - ectomorph. Confused? Then here's a concrete example.
A pure endomorph corresponds to the following numbers “7-1-1”: endomorph - 7 ; mesomorph - 1 ; ectomorph - 1 . First digit ( 7 ) - the largest contribution to one of the three components. The principle works similarly with other types.
So, we have looked at the extreme types of human physique, however, it is worth saying that this is just a theory, in practice - “pure” somatotypes (with 100% signs) are extremely rare. Usually according to some indicator (for example, wrist girth) You belong to one - an ectomorph, and in terms of chest girth to another - a mesomorph. Therefore, one should also keep this in mind and derive some kind of averaged type of addition that occupies an intermediate position between these 3 .
For example, someone easily gains muscle, but at the same time has a tendency to gain fat, i.e. There are muscles, but they are buried in the fat layer. This type can be classified as an endomesomorph with a scale of " 5-6-1 "and this includes: heavyweight wrestlers, rugby players, shot putters, etc. So, I think the general principle of the seven-point system (though why exactly? 7 why not 3 or 5 , that's the question) understandable.
It is also worth saying that this classification is relevant for those who do not play sports, and also - 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 child or a painfully thin child?
So, since we see that the boundaries between different types of constitution are very blurred, try to determine (approximately) your body type based on the past, adjusted for the present. I am sure that this will not be difficult for you after such a meaningful story.
In order to somehow “settle down” all the above information and bring some common denominator, I will give specific recommendations for all body types, the implementation of which can count on a minimal increase in muscle mass.
- Buy a gym membership and take a couple of consultations with the trainer located there;
- Exercise with medium and heavy weights;
- Learn and work with both compound/multi-joint ( , ) free weight exercises and isolation exercises;
- “Don’t push yourself” - the training is intense, but not long (60–80 minutes is enough);
- Follow the technique and avoid any injuries;
- Say “no” to long-term illnesses;
- Make and stick to your plan (diet of foods, specific meal times) nutrition;
- Consume vitamin complexes;
- Drink water - before 2/2,5 liters per day;
- No to stress, yes to positive emotions!
Age 18–25 years:
- Ectomorph - 5 kg;
- Mesomorph - 6 kg;
- Endomorph - 7,2 kg.
Age 26–35 years:
- Ectomorph - 4 kg;
- Mesomorph - 5,4 kg;
- Endomorph - 5,85 kg.
Something like this.
In conclusion, I want you to understand once again that the given somatotypes are a kind of starting point, a 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 (works for everyone) taking into account “twisting” them to suit you and draw appropriate conclusions from all this.
Yes, and remember finally, genetics is an important factor in building the body, it is a given, sent from above, but this does not mean that the latter cannot be changed. It lends itself and how, the main thing is that you have knowledge in your head, and I will provide you with the latter, rest assured!
The moral of this story is this: you have to work with what you have, and not be upset that someone else is luckier. An effective training strategy, proper nutrition, a positive attitude - these are the main components that can be precisely controlled.
Afterword
Today we looked at another important topic from the “” section - body type. We learned to navigate human body types, which is very important for developing the correct training strategy and organizing the nutrition system. All this, ultimately, will allow us to get a better start and take the right course towards the goal called “I am the owner of a sculpted 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 finds it difficult to determine their 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.
There are many classifications that help the fair sex decide what type of figure nature has awarded each one and what style will be most advantageous. But they all combine into a more global one, which considers, or vitals. There are three of them: asthenic, normosthenic, hypersthenic.
The classification of body types is based on the ratio of height, length and width of the body. We inherit our physique, and no amount of physical exercise can significantly change it. The constitution of the body can only be slightly affected in early childhood, and it can also be changed as a result of a serious illness, especially if it was suffered before the onset of puberty.
Asthenic physique
Other names: hyposthenic, ectomorph, Vata dosha.
The graceful, thin-boned women we mostly see on catwalks and in advertising are a classic portrait of the asthenic type. As a rule, women of asthenic build are above average in height, but they can also be petite.
They hardly gain weight, even if they eat a lot, and retain their grace and lightness until old age. Their body type is .
The physique of a hyposthenic is characterized by the following external signs:
- fragile figure;
- flexible body;
- narrow shoulders;
- long thin neck;
- relatively short body;
- narrow chest;
- shoulders and hips of equal width;
- small breasts;
- thin elongated limbs, long palms and fingers;
- elongated face with a thin nose and high forehead;
- pale, thin and not very elastic skin;
- low level of subcutaneous fat;
- underdeveloped muscles.
Among other signs of asthenic physique, related not so much to appearance, but to health characteristics, stand out:
- lack of strength and endurance;
- fatigue;
- hypotension;
- low hemoglobin level;
- tendency to frequent colds;
- diseases of the spine;
- vegetative-vascular dystonia;
- stomach problems;
- high ;
- thermophilicity.
Some of the character traits of ectomorphs include:
- tendency to solitude;
- thoughtfulness;
- artistry;
- secrecy and restraint.
Among the sports disciplines, dancing, swimming, aerobics will be useful, they will contribute to the development of endurance, or strength training to develop muscle mass. It is better to limit cardio training.
Normosthenic physique
Other names: mesomorph, Pitta dosha.
The athletic sports constitution of the body gives proportionality and harmonious build.
A mesomorph woman has:
- sculpted, athletic, proportional body with “” contours;
- developed muscles with a small layer of fat;
- proportional body and limbs;
- shoulders slightly wider than hips;
- medium size breasts;
- pronounced waist;
- normal metabolism;
- skeleton of medium width;
- elastic belly;
- well developed shoulders;
- deft, quick and sharp movements, excellent coordination;
- dense elastic skin;
- coarse hair.
Such women can easily gain and lose extra pounds, but in general they cannot be classified as either thin or plump, since this build is considered the classic standard of a female figure.
By the character of a mesomorphic woman:
- active;
- ambitious;
- prone to leadership and adventurism;
- self-confident;
- They love sports and active walks.
Normosthenics have few health-related disadvantages, however, in general they tend to:
- hypertension;
- rheumatism;
- diseases of the respiratory system and digestive system.
Nutrition for normosthenic women should consist of 40% proteins, 40% carbohydrates and 20% fats.
In sports, it is better to give preference to tennis, basketball, volleyball and other types of games.
Hypersthenic physique
Other names: endomorph, brachymorph, Kapha dosha.
Hypersthenic women have the following body characteristics:
- lush;
- barrel chest;
- voluminous shoulders and short arms;
- wide hips;
- heavy wide bone;
- short and wide chest;
- average or below average height;
- soft loose skin;
- large breasts;
- strong short legs;
- short hands, feet and fingers;
- soft facial features;
- thin soft hair.
The body type of an endomorph woman is “” or “”; it is classified as complete.
Among the character traits of hypersthenics, the following are noted:
- tolerance;
- lack of aggression;
- love of comfort;
- slowness;
- increased appetite.
Endomorph women are prone to diseases such as:
- hypertension;
- diabetes mellitus;
- atherosclerosis and high blood cholesterol;
- obesity;
- respiratory problems;
- liver diseases.
The nutrition of endomorph women should consist of 50% protein, 40% complex carbohydrates and 10% fat, since the slow volume of substances leads to the accumulation of subcutaneous fat, which is difficult to lose.
Among sports, they should prefer yoga, callanetics, swimming, martial arts and intense cardio training to increase flexibility and get rid of excess fat.
How to determine which type you are?
The easiest way– measure the circumference of a woman’s wrist below the protruding bone.
- Up to 16 cm – asthenic build;
- 16-18 cm – normosthenic;
- More than 18 cm – hypersthenic.
You can do without a centimeter. The thumb and middle finger of one hand clasp the wrist of the other hand below the bone.
- Fingers cover one another - ectomorph.
- Fingers touching each other - mesomorph.
- Fingers not touching – endomorph.
This is possible through regular observations of your own body: for example, how quickly weight is gained and lost.
In fitness centers you can undergo special testing, which includes measuring certain physical data. This method is considered one of the most reliable.
Also, any trainer will be able to determine a person’s body type in two simple ways:
- in the first - by measuring the width of the elbow joint bent at a right angle and comparing it with the indicators;
- in the second - along the intercostal angle: the thumb and index finger are applied to the lower ribs in the lateral area, the resulting angle between the fingers indicates what kind of physique the person has:
- less than 90 o – hyposthenic;
- 90 o – normosthenic;
- more than 90 o – hypersthenic.
Three body types: ectomorph, mesomorph, endomorph and the constitution of the human body
Ectomorph, energetic, thin, fast;
Endomorph, full, wide and slow;
Mesomorph, fairly muscular, average.
All these body types differ greatly from each other in the speed of metabolic processes in the body.
In the body of an ectomorph, processes proceed rapidly. Excess weight does not threaten a person of such a physique. He has long bones, a thin body, small and very skinny muscles. Gaining muscle mass is difficult for him, but if he succeeds, he looks very slender and aesthetically pleasing, thanks to the complete absence of fat and narrow bones.
An endomorph, on the other hand, easily gains a lot of weight. Metabolism - metabolic processes, that is, the “burning” of fats, proteins and carbohydrates in the body occurs slowly. In addition, the energy requirements are also small. Therefore, their body is soft, loose, and there is an excess of fat mass on the face. People of this body type usually gain muscle mass quickly. But, unfortunately, it is soft and loose. The main problem for this type of people is excess fat mass, which is extremely difficult for them to get rid of.
Mesomorphs are distinguished from others by their developed muscles. The muscles are voluminous, the bones are thick and wide. People of this type, without any problems, gain muscle mass, sometimes without even noticing that they look too square and strong.
The above information is very important when creating an individual effective nutrition plan. Each body type reacts differently to the composition and diet. Let's now look at specific body types.
Ectomorph (you can eat everything in large quantities)
Since the main problem of an ectomorph is a catastrophic lack of body weight, he should not worry about limiting himself in food.
Diet: in one day, consume at least 3.5 - 5 grams of protein per kilogram of body weight; protein should provide about 30% of calories for the whole day. Carbohydrates should make up 50%, and fats about 20% of calories. In order to gain muscle mass, the calories received during the day must not be completely burned. It is also necessary to have high-quality protein, clean fats and carbohydrates in the diet. The daily norm should be at least 2000 - 2500 calories.
For this body type, calories consumed are of primary importance. Ectomorphs are recommended to eat every 2.2-3 hours. If you have a very busy daily routine and don’t have time to eat as often as you need, then you can use special mixtures that replace normal nutrition, as well as sports drinks and high-calorie “bars.” If possible, take food and drinks with you so you don't go hungry for a long time.
Supplements such as protein and carbohydrate-protein mixture should be taken daily, twice a day. To replenish the energy needed for effective training, supplement your diet with keratin.
An ectomorph needs to carefully monitor the correctness and regularity of meals before and after training. Do not be afraid of excessive consumption of carbohydrates: practice shows that nutrition before training, especially food rich in carbohydrates, reduces catabolism (destructive processes) during strength training. Also, after training, such food promotes an anabolic effect, that is, tissue repair and growth.
Endomorph (minimal fat)
Diet: First of all, you need to significantly reduce your fat intake. All protein should come exclusively from lean foods, such as skinless chicken breasts, lean parts of turkey, egg whites, and lean, low-calorie fish. Plant foods are important, but you shouldn't use them as a source of protein. In the first half of the day, you should limit your fruit consumption. As for carbohydrates, complex ones are recommended, such as long-grain rice, potatoes, and legumes.
You need to eat no more than 5-7 times a day, in small meals. This will normalize metabolism and maintain it at the desired level.
The “black list” of prohibited foods includes: various sandwiches (with ham, smoked meats, sausage, etc.), fatty dairy products, carbonated drinks (lemonade), alcohol. Some of these products are incomplete sources of protein, while others are a huge accumulation of carbohydrates.
Also, you should not eat too late or too early. Finish your meal before you are full. The main problem of an endomorph is calories. If you need to lose excess weight, then you need to monitor this with special care. The number of calories must be reduced, and their calculation must be careful and strict, without even minor errors and inaccuracies.
Sports nutritionists advise people of similar physique to use white lean meat as the main source of protein. This way, a person will have a pleasant feeling of fullness, and excess fat will stop accumulating in the body. If you need to lose weight, then give preference to fibrous foods high in fiber and eat less starchy carbohydrates. You should eat small portions rich in protein and fiber. All this together will help you get rid of excess weight.
Mesomorph (lucky, but don't relax)
Diet: 2.5 grams of protein per kilogram of body weight per day (lean turkey, egg whites, skinless chicken breasts, lean fish). Carbohydrates should also be consumed in moderation and provide a high amount of calories, approximately 60-65% of the daily diet. “Fat” calories should be within 15% of the total daily diet.
Diet: 5-7 times a day.
You can’t eat the same food every week; you need a varied menu. Sometimes, give your muscles a little more calories than they should, but don't stick to a strict diet all the time. You gain muscle mass easily and quickly, but you also have no problem losing kilos, if necessary, so you don’t have to be afraid of small changes in one direction or another.
Mesomorphs are genetically gifted. This is the best body type for sports. Research shows that athletes of this physique during training, and even during rest, spend more calories per day than other people of a different physique, even despite the same height, age and percentage of subcutaneous fat tissue. They can be called happy owners of a harmonious figure, where the percentage of fat mass and muscle mass is in perfect balance.
But, unfortunately, it is often this type of people who are most prone to laziness and inaction. They often train and eat, without any regimen or plan. Get your diet in order, count the amount of carbohydrates, proteins and fats, and don’t forget about the nutritional supplements that are necessary for successfully building your own body, because not all people can boast of such a good constitution as yours!
Why does a woman need to know her body type? What does it affect? It turns out, almost everything. Body type is determined genetically and cannot be changed through exercise or diet. It is he who “tells” our body how to work: in what places to accumulate fat, how to quickly gain weight and lose it. It is the peculiarities of our constitution that influence the choice of style and clothing styles, and even leave an imprint on the character and perception of ourselves and the world around us!
An accurate determination of body type and characteristics helps nutritionists create effective diets, fitness trainers - individual training programs, and doctors - the correct treatment regimen.
In this article:
Don't know your body type? Take the free test..
How to determine a woman's body type
According to the classification of Professor V.M. Chernorutsky, there are three main body types: asthenic, normosthenic and hypersthenic. As noted above, body type is determined genetically. But in childhood, with prolonged exposure to any external factors, it is possible for nature to change the inherent genotype. This is influenced by long-term eating habits, exercise regimen, as well as some diseases suffered before puberty.
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, an elongated face and a thin nose. Height is often above average. The muscles of such women are poorly developed. Therefore, they lack strength and endurance. But the representatives of this group are energetic, light and graceful, and have little weight. One of the obvious advantages of an asthenic physique is the minimal tendency to be overweight.
Asthenics often have tall stature and a fragile skeletal system. Due to their structural features, they have low blood pressure and a reduced level of hemoglobin. They often suffer from problems with the spine. Among the “occupational” diseases are frequent colds, stomach problems and vegetative-vascular dystonia. Such people are very thermophilic and do not tolerate cold well.
When choosing sports disciplines, it is better to give preference to those that are aimed at developing missing skills: strength and endurance. These include swimming, aerobics, and dancing. To correctly classify your body type as thin-boned, measure the circumference of your wrist. In the group under consideration, it should be less than 16 cm.
- » Figure grace calculator
- » Fitness calculator
- » Weight gain
Normosthenic body type
In women of this constitution, the main body dimensions are proportional. Such ladies often have slender legs, a thin waist and, in general, a beautiful harmonious figure. Height is usually average.
Normosthenics do not have “occupational” diseases, because Among all body types, this is the most balanced and harmonious. But with age, women with such a constitution should pay more attention to nutrition and exercise regimen to avoid weight gain and related diseases.
Such people are naturally well-coordinated, sharp and fast. Among the sports disciplines, the best sports are game types (volleyball, basketball, etc.), as well as tennis and water aerobics. The circumference of the wrist should be between 16 and 18.5 cm.
- » Figure proportionality calculator
- » Body mass index
- » Daily calorie intake
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). Height is often below average. The disadvantages of a hypersthenic physique include a low metabolic rate, which implies an increased tendency to be overweight.
The main enemies of hypersthenics are diseases associated with excess weight: cardiovascular diseases, diabetes and even cancer. For such people, it is extremely important to develop correct eating habits and monitor their health from childhood. The most important thing is to limit your fat intake. focusing on proteins and complex carbohydrates.
By nature, women of the hypersthenic type have strength and endurance, but are deprived of flexibility and grace. Therefore, the recommended sports disciplines are the following: yoga, callanetics, martial arts, etc. The circumference of the wrist for a large-boned person is more than 18.5 cm.
- » Calculation of daily ration
- » Table of calorie content of foods
- » Weight loss
Body build, height and leg length
You can also determine your body type based on your height and leg length. For a normal and broad-boned body build, normal height is considered to be between 166 and 170 cm, while for an asthenic body build it is considered to be between 168 and 172 cm. There are certain proportions between the height and length of a person’s legs. Legs are considered short if their length is less than half the height.
The length of the legs is measured from the tuberosity of the femur, located opposite the hip joint, to the floor.
The ideal leg length should be within the following limits:
- » asthenic type: legs are 2-4 cm longer than half the height
- » normosthenic type: legs are 4-6 cm longer than half the height
- » hypersthenic type: legs are 6-9 cm longer than half the height
Don't be discouraged if your performance doesn't match the ideal. You can create the appearance of the desired leg length with the help of heels. By the way, this is one of the ways to choose the ideal heel height. Just count how many cm you fall short of the standards and wear heels of exactly that height.
- » Ideal proportions of the female figure
- » Ideal proportions of the human body. The theory of the golden section.
Whiteles and the Pinier index
Whiteles(from the English vitels vital organs) - dimensions of the female figure - height, leg length, chest, waist, hips
Normal whites indicators for young women:
| Body type | Asthenic | Normosthenic | Hypersthenic |
| Chest circumference | 84 - 86 cm | 1/2 height + 2-5 cm | 1/2 height + 8-10 cm |
| Bust volume | Chest circumference + 4-6 cm | Chest circumference + 8-10 cm | |
| Waist circumference | 60 - 64 cm | Height - 105 cm | 70 - 76 cm |
| Hip circumference | Waist circumference + 30 cm | Waist circumference + 30 cm | Waist circumference + 28 cm |
For a more objective assessment, you can also use the Pinier index indicators.
Pinier index = standing height (cm) – (body weight (kg) + chest circumference (cm))
With indicators less than 10 – strong (dense) physique; 10-25 – normal; 26-35 – weak; more than 35 – very weak.
- » What are the types of female figures?
- » eats to determine your body type
- » Selection of wardrobe according to body type
Weight norm
Of course, excess weight does not decorate any woman. Beauty is health, slimness, fitness. It is these external data that men consider ideal on a subconscious level. In addition, obesity leads to premature aging of the entire body. That is why it is very important to know the limits of your normal weight. But what do they depend on? Is it just a matter of height and age? Not only that. To correctly determine the normal weight, you need to take into account the features of your figure: the general structure of the body (type of constitution), the width of the shoulders, the features of the chest, etc.
However, we must not forget that excess weight is not always a sign of excess fat in the body. Adipose tissue is an integral part of any living organism. And he needs it vitally. Under normal conditions, the amount of fat in men is 1/20, and in women 1/16 of body weight. And about 75% of all fat is located directly under the skin. A small amount of fat under the skin protects against bruises and hypothermia. A certain minimum of fat in the internal organs keeps them in their proper place and protects them from excessive mobility, injuries and concussions. In addition, fat is energy that can be used when needed.
Our website presents several methods for calculating weight norms based on the characteristics of your body type.
Using the formula below you can find out your weight per 1 centimeter of height:
Weight per 1 cm of height = body weight (grams) / height (centimeters)
Knowing your body type, multiply the coefficient by your height and you will get your normal weight.
The maximum permissible weight for women at a certain age can be calculated from the table below:
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