22.04.2019

Normal human body. Types of female figures. Useful video about three body types

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

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

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

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

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

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

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

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

All these somatotypes exist 3 :

ectomorph;
mesomorph;
endomorph.

Intriguing titles, aren't they?

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

Note:

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

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

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

Body type: three main types and their signs

So, you are a pure ectomorph if...

You are a pure mesomorph if...

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

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

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

Body type: subject conversation

Ectomorph

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

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

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

Mesomorph

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

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

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

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

Endomorph

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

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

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

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

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

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

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

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

So, since we see that the boundaries between various types constitutions are very vague, then try to determine (approximately) your body type, based on the past, adjusted for the present. I'm sure it won't amount to you great work after such a meaningful story.

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

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

Age 18–25:

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

Age 26–35:

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

Something like that.

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

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

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

Afterword

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

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

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

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

With respect and gratitude, Dmitry Protasov.

Depending on the genetic predisposition each person is endowed with an individual body structure, with different muscle and fat mass, different height. This explains the fact that with the same diet and the same physical activity in men, completely different figures with different muscle sizes.

You need to know your body type (somatotype) to develop the training process and select a diet.

Body Types

From birth, men can be thin, normal build and prone to fullness. To date, these body constitutions have been distinguished into 3 main types.

An interesting fact is that they tried to make a classification of body morphology as early as the 4th century BC. In those times in ancient greece the physician and philosopher Hippocrates studied the connection between the constitution of the body and the tendency to certain diseases. In his opinion, well-fed people with small stature are more likely to have an apoplexy, while skinny and tall people were more likely to suffer from tuberculosis.

There are several options for classifications, names and definitions of physique. For example, the German psychologist Kretschmer in 1921 identified a typology of temperaments based on body features, which he divided according to the following criteria:

Astenik(weak) - with a tall and thin body structure who does not have broad shoulders, with long thin arms and legs, with a long face and an elongated nose;
Picnic(dense) - a type of build with average or below average growth, with a tendency to be overweight. The body is vague, with a short neck and o round head. The face is broad with small features;
Athletic(wrestler) - a type of strong physique with good muscles. This type of classification is of average or above average height, broad shoulders and narrow hips.

In medicine to determine correct ratios parts of the body, according to which health criteria are also evaluated, the following classification of physiques has been adopted:

mesomorphic or normosthenic- with average criteria anatomical features. This type is characterized by a proportionally formed body with harmoniously developed muscles and skeletal system.
brachymorphic or hypersthenic- differs in the prevalence of transverse parameters and is characterized by a voluminous belly, round head and short stature. The lungs are wide, and the plexuses of the small intestine are placed horizontally in most cases;
Dolichomorphic or asthenic- is characterized by the dominance of longitudinal parameters, but with poorly developed muscles and a thin subcutaneous layer of fat. The limbs are elongated, the bones are narrow, the muscles are weak.

Determination of the type of building on a scientific basis

The first scientific developments were made by William Sheldon, a professor at Harvard University. He singled out 3 components of the body structure, which in “pure” manifestations look like this:

Endomorph- with a massive belly, and a rounded head, weak muscles in the arms and legs, but with excessive deposition of fat throughout the body.
Mesomorph- v classic version broad-shouldered, with a broad chest, has well-developed muscular arms and legs. Subcutaneous fat is present in very small amounts.
Ectomorph- lanky and thin, with an elongated face shape, narrow shoulders, with an expiratory (narrow, long and flat) chest and long limbs. There is practically no fat, and there is no tendency to acquire it, the muscles are weak and not developed.

It should be noted that such "pure" species are extremely rare. In most cases, all three types are present to a greater or lesser extent in the physique, but with a clear predominance of one of them.

How to determine your type?

One of the main criteria of the body constitution is the thickness of the bones, which does not change significantly with an increase or decrease in muscle or fat body mass. Most fast way(but not exact) find out your type - measure your wrist in the area of \u200b\u200bthe bone.

As a rule, the length of the girth of the wrist is in proportion to the length of the girth of the ankle and is approximately 5 cm more from it. But there are times when a man Bottom part the body is more massive than the upper one and the ankle can be 9-10 centimeters larger in girth from the wrist. There are also men who have the same wrist and ankle circumference.

Therefore, in addition to measuring the thickness of the bones, you should pay attention to your height, the length of the limbs, the tendency to be overweight or its absence.

Advantages and disadvantages of each type

Each type needs to make different efforts to build a beautiful athletic body.

Mesomorph. Building muscle will take the least time of all three types. Even without training, he has strong and noticeable muscles against the background of the absence of fat. The body itself in such men is large with thick bone and voluminous muscles.
The disadvantages include the difficulty of bringing large muscles to a beautiful relief shape. By the way, mesomorphs are also divided into ectomorphic and endomorphic.

One of the brightest and successful men with this type of body Arnold Schwarzenegger

Endomorph. To build a beautiful muscular figure, this type of man first needs to get rid of excess body fat on his body. Therefore, despite the fact that they easily build up muscle mass, it can be overlooked behind the fat layer. Success comes from frequent practice.
famous representative this type of Jay Cutler is an American bodybuilder.

Ectomorph. It is the most difficult for this type of men to build an athletic body, due to the long process of building muscle. In addition to playing sports, they need to pay a lot of attention proper nutrition for gaining muscle mass. More than half of the success in achieving the goal depends on the right nutrition.
Nevertheless, this type of people, with sufficient determination and perseverance, has every chance of having a beautiful aesthetic figure of an athlete. An example of this is Frank Zane

Change in body type

Somatic constitutions cannot pass from one type to another throughout life, they are genetically laid down and cannot change until the end of life. Each somatic type is characterized by its own metabolism, priority formation of muscles or body fat, and even psychophysical development.

At the same time, depending on the nutrition, physical activity, lifestyle, diseases and other factors, it is possible to change the outline of the body itself, both in the direction of increasing muscle or fat mass, and in the direction of decreasing.

Video about body types:

Any man with any body type can achieve desired result in shaping your body. And the most important factor is purposefulness, motivation, perseverance in classes, adherence to the regimen and proper nutrition.

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

Ideal figure - ideal weight

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

Body types of a woman

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

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

growth rate

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

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

Leg length

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

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

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

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

Harmony of horizontal lines

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

For women with a normal body type, the ideal ratio is in which the circumference chest equal to half the height plus 2-5 cm. To determine the size of the bust, you need to measure the circumference of the chest and add 8-10 cm to the result. To calculate the ideal waist size, subtract 100-105 cm from the height indicator. about 30 cm.

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

The ratio of height and weight. Methods for determining weight

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

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

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

Table of the ratio of height and weight of women

Height, cm	Weight, kg	Height, cm	Weight, kg	Height, cm	Weight, kg	Height, cm	Weight, kg
148	46,4	149	46,8	150	47,4	151	47,8
152	48,3	153	48,9	154	49,4	155	49,9
156	50,5	157	51,0	158	51,6	159	52,1
160	52,6	161	53,2	162	53,9	163	54,5
164	55,1	165	55,8	166	56,6	167	57,4
168	58,1	169	58,8	170	59.5	171	60,2
172	60,9	173	61,7	174	62,4	175	63,1
176	63,8	177	64,5	178	65,2	179	65,9
180	66,7	181	67,4	182	68,1	183	68,8
184	69,5	185	70,2

Table of the ratio of height and weight of men

Height, cm	Weight, kg	Height, cm	Weight, kg	Height, cm	Weight, kg	Height, cm	Weight, kg
158	56,4	159	57,0	160	57,6	161	58,2
162	58,7	163	59,2	164	59,8	165	60,3
166	60,9	167	61,5	168	62,2	169	62,9
170	63,7	171	64,4	172	65,2	173	66,0
174	66,7	175	67,4	176	68,1	177	68,9
178	69,6	179	70,4	180	71,2	181	72,0
182	72,8	183	73,6	184	74,4	185	75,2
186	76,0	187	76,8	188	77,6	189	78,5
190	79,4	191	80,3	192	81,2	193	82,1
194	83,0	195	839

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

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

athletic

graceful (graceful)

asthenic

hypersthenic

normosthenic

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

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

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

hypersthenic

Brief description of the main body types

Hyposthenic type of constitution(physique) is characterized by a relatively low position of the diaphragm, a chest extended from top to bottom (and a relatively reduced circumference), an elongated neck, narrow shoulders, long and thin limbs, usually well above average height. Muscle mass is underdeveloped. The amount of adipose tissue is usually below average - including in women. Peculiarities internal structure- due to an 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.

It is characterized by good (significantly better than that of the hyposthenic body type) development of muscle mass, and as a result, a strong and developed bone skeleton. The amount of adipose tissue is approximately 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.

It is characterized by a high diaphragm, a relatively large heart, usually below average growth relative to weight, a rounded chest - flattened from top to bottom, usually a short neck. Features of the internal structure are due to the rounded chest. The amount of adipose tissue is usually above average. The blood is characterized by a high content of cholesterol. The absorption capacity of the gastrointestinal tract is high.

The dependence of weight loss on body type

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

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

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

Specific diseases for different body types

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

Hyposthenic body type has a predisposition to respiratory diseases, gastritis and stomach ulcers ( duodenum) with low acidity. Increased risk of arterial hypotension. In people with this body type, vegetative-vascular dystonia is observed more often than others.

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

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

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

How to determine what type your body is?

To determine your type means to do half the battle on the way to an exemplary figure. Think for yourself, how can different "types" train in the same way? Of course not! Why do thin people lean on aerobics? She will "dry" them even more! No, they need to build muscle! And full endomorphs? They even need to sleep in an embrace with an aerobics manual! Their the main task- lose excess fat. And the athletic type is generally something especially rare. People with different body types respond differently to the same training system. What works for one may not work for another. In short, each type needs its own, purely individual program. Only she will give a quick and effective return. If you take up training for some kind of "folk" sports benefit, then you will have to perform at least 5-6 of these exercise which you personally don't need. Of course, there will be nothing wrong with this - all exercises are useful in one way or another, but how much time will you lose before it dawns on you that you need your exercises! However, you can answer this question exactly: about a year and a half. In any case, this is how much bodybuilders usually spend on empty bodybuilding training. general schemes until they finally find in the sea of exercises, complexes and techniques what suits their individual genetics.

By the way, the loss of time is not the worst thing. Worst of all, ineffective workouts destroy faith in sports, deprive them of enthusiasm.

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

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

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

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

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

Body typology

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

Your body type:

A-shaped

The shoulders are narrow, the pelvis is slightly wider; the impression of a "heavy" lower body - full legs and buttocks; a tendency to deposit fat below the waist (the upper body may even appear thin); low metabolic rate (if you do not specifically follow the diet, weight quickly arrives).

H-shaped

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

I-shaped

Thin skeleton; gauntness; weak muscles; almost no body fat; high metabolic rate (no matter how much you eat, you do not get fat).

0-shaped

Wide bones; wide pelvis and shoulders; full hips, chest, arms; a clear excess of body fat throughout the body; low metabolism (weight gain even if you eat relatively little).

T-shaped

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

X-shaped

The bones are medium; the width of the shoulders is approximately equal to the width of the hips; slim waist; full chest; body fat formed on the buttocks and thighs; average metabolic rate (you only get fat if you start eating too much).

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

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

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

Workout for ectomorphs

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

1. Include lots of intense strength training in your program to maximize muscle building. Your program should be based primarily on heavy weights and low reps (6-8 reps after a good warm-up),

2. Learn to train hard so that every series counts. This way you can keep your workouts relatively short without sacrificing quality (14 to 16 sets per major body part instead of 16 to 20 sets). Rest well between sets and give your body enough time to recuperate between workouts.

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

4. Remember that you are trying to convert food energy into body mass. Therefore, do not burn a lot of energy by overindulging in activities such as aerobics, running, swimming, and other active sports. Cardiovascular training is desirable and necessary for health, but someone who spends several hours a day on aerobic exercise outside the gym will find it much more difficult to build muscle in training.

Training for mesomorphs

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

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

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

3. A balanced diet high in protein to maintain a calorie level that is within 10-15 pounds of maximum weight loss from tournament form throughout the year. You should not gain 30-40 pounds, and then with great effort to get rid of this weight before the competition.

Training for endomorphs

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

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

2. Complementary aerobic exercise, such as cycling, jogging, and other high-intensity activities. Working out in the gym also burns calories, but not as intensely as a daily cardiovascular workout for 35-40 minutes.

3. Low-calorie diet with the right balance of nutrients (see section "Nutrition"). You don't have to cut anything, but keep your protein, carbs, and fats to a minimum. Vitamins and mineral supplements are needed to make up for possible deficiencies in important micronutrients.

Body composition testing

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

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

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

Testing by immersion in water. A person is weighed on a scale and in water, and then certain measurements are taken, such as calculating the residual capacity of the lungs. The numbers are substituted into the formula to determine the ratio between fat and lean body mass, which is made up of muscles, bones, and internal organs.

Electrical resistance test. A low voltage electrical current is passed through the body. Because fat, muscle, and water create different resistances, the result is used to calculate body composition.

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

You often hear ridiculous claims about body fat testing; for example, some athletes claim to have as little as 3% body fat. Any doctor will tell you that 3% is a level of body fat more like a corpse than a strong, healthy athlete. Tests that are carried out during MFB competitions using various methods convincingly show that the highest percentage of body fat is characteristic of participants with the most massive physique. Therefore, the most massive bodybuilder can have 12% body fat and be in excellent shape. sportswear, and the newbie ectomorphic body type can look decent at 7-9% fat.

Why is this happening? Because fat in the traditional sense of the word is not the only adipose tissue that is present in our body. There are intermuscular fat layers; fat is also found in the muscles themselves. If a really massive bodybuilder diets for too long, then his muscles will shrink and lose weight rather than gain more relief. So while testing is very helpful, don't forget to use a mirror or photographs to keep track of your appearance. During the competition, the judges do not take into account the results of body fat tests. They only judge what they see, and you should follow suit.

Why does a woman need to know her body type? What does it affect? It turns out almost everything. The physique is genetically determined and cannot be changed through exercise or diet. It is he who "tells" our body how to work: in which places to accumulate fat, how to quickly gain weight and lose it. It is the features of our constitution that influence the choice of style and styles of clothing, and even leave an imprint on the character and perception of ourselves and the world around us! Precise definition body type and characteristics helps nutritionists to create effective diets, fitness trainers - programs individual lessons, and doctors correct scheme treatment.

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