Divorces / 31.12.2020

What is the structure of the body called? Physique and human figure

Very often, girls notice that the same outfit looks different on her and her friend, even if they have the same height and weight. The explanation for this phenomenon is very simple - different body types. Let's look at this in more detail.

Female body types

We are all given shapes from birth, this is, so to speak, our genetic inheritance from our parents. Therefore, the type of figure is not determined by diet, lifestyle or physical activity. Although, of course, some changes are being made due to these factors.

By the way, ideas about the ideal female body have undergone changes over time. In ancient culture, a girl with small breasts and thin legs was considered beautiful. During the Middle Ages, the ideal was a round belly and undefined hips and waist. But in the last century, women with thin legs and a flat stomach came into fashion.

Around the middle of the last century, a classification of figures by type for women appeared. It is based on the ratio of the proportions of the size of the shoulders, hips and waist and is not at all dependent on height and weight. So, in total there are five body types defined:

The first type was conventionally called “” or “triangle”. The peculiarity of this figure is its small chest, small shoulders and the same waist. The bottom of the figure is quite voluminous, since the main fat accumulates in the buttocks and thighs. These ladies have quite voluminous legs with massive calves. This type of physique can be seen in Jennifer Lopez or Halle Berry.

The second type of figure is designated "". Girls with a similar figure are clearly lucky; their physique is usually considered ideal. In this case, the girl has a pronounced waist, and her hips and chest are approximately equal in width. If a girl with this figure gains a little weight, she will not lose her seductiveness and sexuality at all. The only drawback that may appear over the years is deposits in the hip area, which are commonly called “breeches.” Such women should not worry about their figure - a little physical activity will allow them to stay in good shape for a long time. Sophia Loren and Marilyn Monroe have similar figures.

The third body type for women is called an inverted triangle, also called a T-shaped figure. This body type is more of an athletic type - pronounced shoulders and inconspicuous hips. Women often seem masculine, especially if they have overweight. If you try to keep yourself in shape and not gain weight, then your figure will be very attractive. This body type is often found among female athletes. The main advantage of this body type is slender, attractive legs. Angelina Jolie, as well as Anastasia Volochkova, have this type of figure.

A fairly common body type is the “” or H-shaped figure. Everything is simple here - the shoulders, hips, and waist are approximately the same width. This is a fairly proportional physique, but all with one drawback. The lack of an accentuated waist makes the figure masculine. Such girls need to carefully monitor their weight in order to appear fragile and feminine. Keira Knightley and Demi Moore have this figure.

The last body type is called "" or "O" shaped. A similar figure most often occurs in plump women, when the hips and breasts are round and lush. At the same time, the tummy is also slightly noticeable. Girls with a similar figure have to keep themselves on a strict diet in order to maintain their shape and not lose weight over the years. Additionally, physical activity that strengthens the pectoral muscles and abdominal area will help bring your figure closer to perfection. Liv Tyler and Kate Winslet have a similar figure.

How to determine your body type

Finding out which body type you belong to is quite simple. To do this, you only need a tailor's meter. Use it to measure your chest, waist and hips.

When taking the first measurement, the measuring tape should go along the most protruding points of the chest and run strictly parallel to the floor surface.

For the second measurement, place the tape on the narrowest part of the torso. At the same time, try to stand straight without drawing in your stomach.

Measure the volume of your hips by placing a centimeter on their widest part, also parallel to the floor.

After taking all three measurements, evaluate your result. If your hips and chest are approximately the same volume, and your waist size is 20 or even 30 cm smaller, then your figure belongs to the “hourglass” type. If all three measurements are approximately equal, then you belong to the “rectangles”.

If the most “prominent” part of your figure is your hips, and your chest and waist measurements are significantly small, then your figure is “pear”. If, on the contrary, the most voluminous part is the chest, and you also have visually wide shoulders, then you have a T-shaped figure. If you have approximately equal chest and waist measurements, and your legs are quite thin and your hips are not clearly defined, then you belong to the “apple” type of figure.

There are three body types or somatotypes that affect our appearance. Read more about why some of us are prone to gaining fat, while others are prone to thinness in the article.

There is no denying the fact that apart from our lifestyle, eating habits and exercise, there are other factors that influence the way our body looks. It is often called the word “genetics,” meaning that some features of the figure are inherent in us hereditarily and we cannot change them. So, there are people who, despite the fact that they eat a lot, remain thin, and often even have unhealthy thinness. Many will say that this is not big problem. But such people fail to gain weight even at the cost of enormous efforts. There is another class of people who, even eating moderately, always remain quite fat and have excess weight, which is difficult for them to get rid of.

There is also a third group, the rarest - those who always look quite athletic and fit. Even short-term moderate physical activity very quickly affects their appearance. They quickly develop muscle definition and it seems that they are not at all prone to gaining weight.

The reason for all of the above is such a concept as body types.

What is body type?

Body type– these are features of the development of body parts and their proportions characteristic of a particular person.

Speaking about physique, we need to introduce one more concept - somatotype. Somatotype is rather a characteristic of the physique that determines the genetic characteristics of the development of muscle, bone and fat tissue. It also determines the characteristics of metabolism. Those. somatotype is the constitutional type of a person.

The difference between body type and somatotype is that body type is mainly an external, visual indicator. Body type can change throughout life. With the help of nutrition and exercise, you can change body proportions, size, amount of fat and muscle tissue, but you cannot change your somatotype. If you are genetically prone to larger set adipose tissue than muscle tissue, to a certain structure of bone tissue, then this tendency will not change throughout life. This characteristic can be influenced, but cannot be completely changed. However, the concepts of physique and somatotype are usually used as synonymous, so in this article I will use them in the same context.

There are different classifications body types (). The most common is the typology of U.I. Sheldon. In accordance with it, they distinguish

Three human body types

Ectomorph

An ectomorph is fairly easy to recognize. These people are very thin, they have long thin limbs, narrow shoulders and a flat chest. Such people are very resilient. In an ectomorph few subcutaneous fat , and at the same time, little muscle mass. Having a very fast metabolism, they not only do not gain fat, which is undoubtedly a plus, but they also face great difficulties in gaining muscle mass. They can eat a lot, but not gain any weight.

Mesomorph

Mesomorphs are the luckiest. By nature, they have the makings of an athletic physique and have good endurance and high strength indicators. A mesomorph has fairly broad shoulders and a chest. They have bright pronounced muscles with a low amount of subcutaneous fat. Thanks to their moderate metabolic rate, such people can gain lean muscle mass and quickly lose fat relatively easily. Unfortunately, this type is the least common.

Endomorph

They usually say about an endomorph: “he has a wide bone.” And this is absolutely true, because their bones are really massive and heavy. This body type is characterized by increased fat accumulation due to slow metabolism. Endomorphs have short and massive limbs, wide hips, and no pronounced waist. In general, they have a “rounded” figure. When engaging in sports they demonstrate low endurance. Today, this body type, or one close to it, is the most common.

It should be noted that somatotypes in their “pure” form are very rare. As a rule, a person simultaneously possesses the properties of several of them. We also shouldn’t forget that somatotype is a tendency. For example, if you are an endomorph, this does not mean that you cannot be thin. This is quite possible to achieve. But, nevertheless, genetically, your body is still more prone to storing fat than gaining muscle mass.

Read about how to determine your body type in this article.

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Each person's body has its own unique characteristics, be it weight, size, shape, proportions and muscle volume. However, among this wide variety, the main body types and their characteristics can be distinguished. Each person's physique is determined at the genetic level, but early age it can be adjusted a little. It is believed that they are similar in body properties, predisposition to disease and sometimes in temperament. The structure of the body and its characteristics are taken into account when choosing a diet, as well as a set of training. So, what are the different types, their main characteristics, and how do you know what body type you have?

Different opinions about physique

The main body types are classified according to several systems. German doctor E. Kretschmer found an addiction psychological characteristics from characteristic features a certain somatic type and identified asthenic, picnic, athletic and dysplastic type.

An asthenic is characterized by a rather fragile physique with narrow shoulders, long legs, a slightly elongated face and above average height. At the same time, women of this type may also be short, their body weight is below normal and thin bones are unchangeable features.
The picnic body shape is characterized by a blurred figure with fat deposits and short stature. Both men and women of this type are more likely than others to suffer from obesity problems.
The athletic form includes women and men of average height with a strong physique, broad shoulders and strong muscles.
The German doctor classified people with various body deformations and shapeless structure into the dysplastic group.

The division into body types according to Academician Petlenko’s system is similar to the previous one, but is modern and more accurate and includes 5 types:

Normosthenic.
Asthenic.
Hypersthenic.
Graceful.
Athletic.

This division is broadly similar to the division according to Chernorutsky, who identified the following body types:

Hypersthenic.
Normosthenic (this also includes the athletic type according to Petlenko).
Asthenic (hyposthenic, including graceful).
Hypersthenic (wide-boned)

People of this type have a high diaphragm, a fairly large heart, tall, short neck and oval chest. The quantitative indicators of adipose tissue in hypersthenics exceed the average, and their blood contains an increased amount of cholesterol. Due to their slow metabolism, people in this category are prone to rapid weight gain, which is very difficult to lose.

Normosthenic (normal)

This type includes people with average indicators. Their muscles are developed quite well, so the skeleton is strong and well formed. The chest is convex, the length of the legs is proportional, and the shoulders are broad. Indicators of adipose tissue relative to muscle are within normal limits.

Asthenic (thin bone)

People of this type have a rather low diaphragm, above average height, thin bones, and a thin neck. Their muscles are not sufficiently developed, and in women and men the amount of adipose tissue is below normal. The distinctive features of their internal structure are a small elongated heart and a narrow chest. Asthenics have a very fast metabolism, which makes it difficult to build muscle and deposit fatty tissue; their high growth is combined with a disproportionate length of the limbs.

Sheldon types

There is a type characteristic created by Professor W. Sheldon, which divides body types into endomorph, ectomorph and mesomorph. This system is very popular among men who are professionally engaged in physical exercise. Moreover, the description of each is comparable to the description of Chernorutsky, where the endomorph is a hypersthenic type, the asthenic type and the mesomorph is normosthenic.

Before you know what your body type is, you need to determine your wrist circumference. You need to measure your working hand, and this is the simplest and most accurate way to determine it using the Solovyov system. Indicators for men and women differ. A wrist circumference of less than 15 cm in women (less than 18 in men) indicates asthenic, more than 17 (for men more than 20 cm) indicates hypersthenic. Intermediate options are the norm and indicate that a person is a mesomorph, that is, he belongs to the normosthenic type, which allows him to develop normal muscles, quickly gain and lose weight if desired.

Let's check ourselves

Women can find out what type they have based on their height and leg length. For normosthenic and hypersthenic people, growth is normal within the range of 166-170 cm, while for asthenic people it is 168-173. Leg length shorter than half the height is considered short, while in the normosthenic type the leg length is 4-6 cm more than half the height, in the asthenic type - by 2-4 cm, and in the hypersthenic type the length is 6-8 cm longer. In this case, the length can be found by measuring the leg from the heel to the tubercle of the femur, which is located opposite the hip joint. These indicators are considered ideal and are a classic indicator of a certain type.

To assess your shape, you can use the Pilier index, in which body weight and chest circumference are subtracted from height. If the result obtained is less than 10, then the physique is dense; a number from 10 to 25 indicates a normosthenic type; above 25 indicates an asthenic type.

When determining a body type by calculating many indicators, including weight coefficient, it is of no small importance what age a person is, because indicators for different age groups are different.

Important!

It is quite rare to meet a person with a pronounced physique of one specific type. As a rule, interweaving of all 3 with their characteristic features. Indicators of one may predominate, and the level of predominance is assessed on a scale from 1 to 7. Existing types form approximately 88 subtypes depending on which indicator predominates.

In order to find out what subtype you have, you need to take into account the indicators of all signs - chest circumference, height, leg length, degree of muscle development, metabolism, etc. The subtype can be corrected for both men and women by changing their body weight and muscle mass, which is achieved with great success through specially selected training. However, each workout must be approached based on the characteristics of the body and body type.

A set of exercises with an expander. Butterfly for feet
Tips on how to pump up a man’s legs at home
The name of the fitness ball and weight loss exercises on it Shoulder weight training program
Women's sports vitamins
Seated bench press. Exercises for the pectoral muscles

People with different types bodies will have to solve different problems during the training process, although their long-term goals may coincide.

People with different body types need to solve different problems

Body type is one of the variants of the normal human constitution. In this sense, the constitution (phenotypic) characterizes the human body through the structure and indicators of muscle and bone tissue of a particular organism - a set of stable biological, design 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)

Since body type characterizes only one of the variants of the constitutional norm, the number of body types depends on the method of determining the norm. Academician Petlenko V.P. defines five body types:

athletic;
graceful (graceful);
asthenic;
hypersthenic;
normosthenic.

Professor Chernorutsky V.M. identifies three main body types, partly coinciding with the classification of Academician Petlenko V.P.:

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

Brief description of the main body types:

Hyposthenic type of constitution(physique) is characterized by a relatively low position of the diaphragm, an elongated chest from top to bottom (and a relatively reduced circumference), an elongated neck, narrow shoulders, long and thin limbs, usually significantly above average height. Muscle mass is 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, drop-shaped, the lungs are also elongated, absorption capacity gastrointestinal tract demoted.

Normosthenic body type characterized by good (much better than in 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 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 average.

Hypersthenic body type characterized by a highly located diaphragm, a relatively large heart, usually below average height relative to weight, a rounded chest - flattened from top to bottom, and usually a short neck. The peculiarities of the internal structure are due to the rounded chest. The amount of adipose tissue is usually higher than average. Blood is characterized by high cholesterol content. The absorption capacity of the gastrointestinal tract is high.

Dependence of weight loss on body type

The dependence of the tendency to accumulate adipose tissue on body type is most pronounced in hypersthenic type . A slight excess of calories coming 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 literal sense of the word), but nutritional systems (such as the Sybarit diet ).

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

Normosthenic type body type in terms of weight loss 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 body types, the dependence of characteristic diseases (including chronic ones) on body type is of particular importance. Knowledge of these predispositions to diseases makes it possible, if not to completely prevent them, then at least to significantly reduce the threat of the disease by taking preventive measures (or to prevent transition to the chronic phase).

Hyposthenic type body type has a predisposition to respiratory diseases, gastritis and stomach (duodenal) ulcers with low acidity. Increased risk of arterial hypotension. People with this body type are more likely to experience vegetative-vascular dystonia than others.

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

Hypersthenic type physique has a predisposition to diseases such as atherosclerosis, diabetes mellitus, liver diseases, metabolic disorders (including obesity). Usually blood pressure is 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?

Determining your type means doing half the battle on the way to an exemplary figure. Think for yourself, can different “types” train the same way? Of course not! Why do thin people need to do aerobics? It will “dry” them even more! No, they need to pump up their muscles! What about full endomorphs? They even need to sleep cuddled with an aerobics manual! Their main task is to lose excess fat. And the athletic type is generally something especially rare.

People with various types 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, highly individual program. Only it will give quick and effective results.

If you take up training according to some “folk” sports manual, then you will have to perform at least 5-6 physical exercises that you personally do not 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 waste before it dawns on you that you need your own exercises! However, you can answer this question accurately: about a year and a half. In any case, this is how much bodybuilders usually spend on empty training according to general schemes, until they finally find in the sea of exercises, complexes and techniques something that suits their individual genetics.

By the way, wasting time is not the worst thing. The worst thing is that ineffective training destroys faith in the sport and deprives you of enthusiasm.

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

Ectomorph hasshort body long arms and legs, long and narrow feet and hands, and a very small amount of fat. It is narrow in the chest and shoulders, and its muscles are usually long and thin. Ectomorphs have a very fast metabolism, so there are usually no problems with fat deposits. However, it is also more difficult for them to build muscle.

Mesomorph - wide chest, long torso, strong 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. A typical endomorph is an overweight person who has a relatively high percentage of fat compared to muscles. Such people gain weight quickly and easily. As a rule, fat is deposited on their thighs and buttocks.

Of course, it is rare to meet a person with a clearly defined model physique of any one type. Most people have a combination of signs of all three types. According to the existing classification, a total of eighty-eight subtypes are distinguished, resulting from the predominance of certain indicators of each main type. The degree of predominance is assessed in arbitrary units from 1 to 7. For example, if the characteristics of your physique are assessed 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 fat deposits .

Body type

When we're talking about about fine adjustments physical forms using the program physical activity, the three categories described above are becoming too few. We 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; impression of a “heavy” lower body - full legs and buttocks; tendency to store fat below the waist (the upper body may even appear thin); low metabolic rate (if you don’t specifically follow your diet, weight gains quickly).

H-shaped

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

I-shape

Thin bones; gauntness; weak muscles; almost no fat deposits; high metabolic rate (no matter how much you eat, you don’t get fat).

0-shaped

Wide bones; wide pelvis and shoulders; full hips, chest, arms; obvious excess fat deposits throughout the body; low metabolism (weight comes on even if you eat relatively little).

T-shaped

The shoulders are wide, wider than the pelvis; fat is deposited mainly on the torso (back, chest, sides); average metabolic rate (you only gain weight 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; narrow waist; full breasts; fat deposits form on the buttocks and thighs; average metabolic rate (you only gain weight if you start eating too much).

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

How often should you look in the mirror? The first is before the start of the training and the second is after the completion of the training program. Why so little? Looking at yourself in the middle of the process is as pointless as evaluating a sculpture that is only half done. The results of the training do not arrive at rocket speed, so if you start to take a meticulous look at yourself after a couple of sessions, you risk getting upset: it will seem to you that nothing has happened to your figure.

But in fact, this is not so. The changes are not visible to the eye, but they have begun - at the level of the body. The heart has increased its efficiency, small capillaries in the muscles have opened, otherwise the stomach, kidneys, liver will work... Time and quantity will pass 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 every workout, you will get nothing but irritation.
With proper training and nutrition, you can build muscle for any body type, but people with different body types will have different goals during the training process, although their long-term goals may be the same.

Workout for ectomorphs

For a typical ectomorph, the main goal is to gain weight, preferably in the form of quality muscle mass. Even if he has the strength and stamina to run a marathon, the ectomorph finds that his muscles develop 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 into a program for maximum muscle building. Your program should rely primarily on heavy weight work and low reps (6-8 reps after a good warm-up),

2. Learn to train intensely 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). Get plenty of rest between sets and give your body plenty of time to recover between workouts.

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

4. Remember that you are trying to convert food energy into body weight. 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 doing aerobic exercise outside of the gym will have a much harder time building muscle in their workouts.

Training for mesomorphs

A mesomorph can build muscle mass relatively easily, but he definitely needs to create a sufficiently varied exercise program so that his muscles develop proportionally and have beautiful shape, and were not simply dense and massive. Here is what is recommended for mesomorphs:

1. Focus on high-quality, detailed training with isolation of individual muscle groups along with core exercises to increase mass and muscle strength. You can easily increase muscle size, so you can work on shape and definition from the very beginning.

2. Mesomorphs gain 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 sets as you wish.

3. A balanced diet with plenty of protein, allowing you to maintain a caloric level that keeps your weight within 10-15 pounds of your tournament weight all year long. You don't want to gain 30-40 pounds and then struggle to lose that weight before a competition.

Workout for endomorphs

Usually, it is not difficult for an endomorph to build muscle. First of all, he should focus on getting rid of fat deposits, and then follow a special diet. Therefore, I recommend the following to endomorphs:

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

2. Additional aerobic exercises, for example, cycling, jogging and other high-impact activities. Working out at the gym also burns calories, but not as intensely as doing 35 to 40 minutes of cardiovascular training every day.

3. Low-calorie diet with the right balance nutrients. You don't need to eliminate anything, but eat minimal amounts of protein, carbohydrates and fat. Vitamin and mineral supplements are necessary to compensate for possible deficiencies of important micronutrients.

Body Composition Testing

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

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

Skin fold testing. 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 calculating body composition.
Water immersion testing. The person is weighed on a scale and in water, and then certain measurements are taken, such as calculating residual lung capacity. The numbers are plugged into a formula to determine the ratio between fat and lean body mass, which consists of muscles, bones and internal organs.
Electrical resistance test. A low voltage electrical current is passed through the body. Since fat, muscle tissue and water create different resistance, the result is used in calculations to determine body composition.

However, while body composition measurements are useful for checking the results of a diet or changes occurring in your body, you should know that the dynamics of changes from one test to the next are 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 get a result of 12% body fat, and after two weeks it is 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 of reliability.

We 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 fat level more likely to be found in a corpse than in a strong, healthy athlete. Tests conducted during IFB competitions using various methods clearly show that the highest percentage of body fat is characteristic of competitors with the most massive physiques. Therefore, the most massive bodybuilder can have 12% body fat and be in excellent condition. sports uniform, and a beginner with an ectomorphic body type can look decent with 7-9% body fat.

Why is this happening? Because fat in the traditional sense of the word is not the only fatty 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, his muscles will shrink and lose weight rather than gain more definition. So while testing is helpful, be sure to use a mirror or photographs to monitor your appearance. During the competition, judges do not take into account body fat test results. They only judge what they see and you should follow their lead.posted

Each of us has a unique personality, which is manifested in the characteristics of the body, character, preferences or tastes. Today there are various types and classifications of the male figure.

We will look at three main types:

Normosthenic/Mesomorphic

Representatives of the “stronger” sex with an athletic body structure. Broad shoulders, a proportional torso, developed muscle structure, a massive bone skeleton, a thin layer of fat, a fast metabolic process are the main genetic characteristics of mesomorph men.

Asthenic/Ectomorphic

You can recognize an “ectomorph” by their thin build, narrow shoulders, flat chest and thin hands with pronounced tendons. Men belonging to the asthenic group are distinguished by poorly developed muscles and a low percentage of subcutaneous fat.

Hypersthenic/Endomorphic

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

Three body types identified by competent scientists summarize as much as possible physiological characteristics human body. It should be noted that your figure may be a combination of several types. Are you on time? Then I propose to select the optimal training program for each group and daily diet nutrition.

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

Normosthenic variant of the structure

The mesomorph has a fairly large skeleton and a natural athletic build. It is the normosthenic body type that is most suitable for bodybuilding; it is much easier for guys to gain muscle mass than ectomorphs, and fat burning occurs many times faster than for large endomorphs.

The muscles of this type of guy immediately respond to physical activity. accelerated growth, especially for beginners. As soon as such a man gives up and stops watching his diet, he begins to gain fat everywhere. You can easily get rid of it only by using cardio training and organizing correct mode nutrition.

Features of a mesomorph:

Approximate wrist circumference 17.5-20 cm.
Proportion of body parts and convex chest.
The waist, hips and shoulders are of medium width (not very wide, but not narrow either).
Excellent metabolism.

A huge number of bodybuilders are mesomorphs: Arnold Schwarzenegger, Ronnie Coleman, Phil Heath.

Full body type

Let's not beat around the bush. Some men have significant excess fat around their body.

It's not a big problem, but if you understand the terrain, it's much easier to build on it.

Typically, your legs don't gain weight in proportion to the rest of your body, although there are exceptions.

Let's remember the 3 golden rules:

Try to look taller - it is critical for you to add height and visually try to slim yourself. - We strive for a narrow waist - your waist is usually wider than your chest, and sometimes even your shoulders. - Broad shoulders - depending on the individual, the shoulders can be either wider or equal to the waist. We will increase them.

The goal here is to smooth out the overall shape with a balance between the upper and lower half of the body. This goal can be achieved by wearing clothing that hides excess fat and at the same time adds shape where it is needed.

Suitable for you:

Wide cut jeans such as boot cut or relaxed fit will help balance your upper body.

Stylish one-button blazers help create shape at the waist and shoulders.

Lightweight knitwear that will hide excess - use lightweight fabrics to soften the shape of your body.

The top button on the shirt is not fastened.

Classic style in a casual direction - difficult to do with jeans and a T-shirt correct forms, it is better to use classic style elements (shirts, jackets) to look attractive.

Avoid:

Slim or skinny jeans/chinos – these will make your upper body look wider.

Narrowed items outerwear– we need to hide the excess, and not strangle the body.

Bulky knitwear – Bulky and baggy clothes will be a problem for you because... will add even more volume.

Shirts with short sleeve– will make your arms smaller and your torso wider, which is not good.

Light shoes with dark jeans/trousers – the color contrast will make you look wider.

Important

It is quite rare to meet a person with a pronounced physique of one specific type. As a rule, an interweaving of all 3 with their characteristic features is observed. Indicators of one can predominate, and the level of dominance is assessed on a scale from 1 to 7. Existing species form approximately 88 subtypes, depending on which indicator predominates.

Endomorph

He is able to gain weight “before our eyes.” His metabolism is slowed down (the process of “burning” fats, proteins and carbohydrates). In addition, it has low energy requirements, resulting in excess adipose tissue. As a result, the body becomes soft and round, with a lot of fat. The owner of such a physique can easily gain muscle mass in general, but it will be very loose.

Mesomorph

A mesomorph has naturally developed muscles. The muscles are voluminous, the bones are thick. Someone with this body type can gain muscle mass very easily.