Body on the wrist. How to determine the type of physique on the wrist and not only
Determine your type - do half the things on the way to the exemplary figure. Think about it, how can different "types" train and eat the same way? Of course not! Why hudyshkami lean on aerobics? It is even more "dry out", they need to form a muscle mass! A "hypersthenics"? They even need to sleep in an embrace with a manual on aerobics! Their main task is to lose excess fat and "dry" the muscle mass. So, let's get started! I offer you several ways to determine your body type, as well as an approximate weight norm table for different body types.
Be consistent. Most people who hold pounds do so while staying on the course. Rewarding yourself Giving yourself strategic incentives for healthy behavior prevents retreat. Most of us can lay down our overall assembly in one of three general categories.
Ectomorph. You tend to be long and small. Your muscles are thin and lively, not bulky, and you may have problems maintaining weight. To gain strength and muscle mass, work with large muscle groups with squats and legs, as well as doing large transfers on a bicycle and do not forget to get enough protein by including it in every meal.
Types of physique three:
1. Asthenic (narrow-boned).
2. NORMOSTENIC (medium-skinned).
3. HYPERSTENIC (wide-boned).
In women with a narrow-skeletal body type, the longitudinal dimensions predominate over the transverse: limbs are long, thin bone, the neck is long, thin, the muscles are relatively weakly developed. Representatives of this type of physique usually have a small weight, they are energetic, and even abundant food does not immediately lead to an increase in body weight, since they spend energy faster than accumulate.
Mesomorph. You are naturally muscular and proportionately built and prone to thrifty side. While you should not try to deliberately lose muscle, you might want to not type it where you do not need it for cycling, as on the upper body.
The endomorph. You tend to be heavier, especially around your middle part, and hardly lose fat. Despite the fact that the muscle is the engine of an athlete, too much can hurt you. Try to improve the speed and strength of your muscle contractions without increasing the volume.
The constitution of the middle-skin type differs in proportionality to the main body dimensions and their correct ratio. Women of this type of physique are more likely than others to have a beautiful figure.
In the representatives of the broad-chested body, the transverse dimensions of the body are much larger than those of normostenics and, especially, of asthenics. Their bones are thick and heavy, the shoulders, chest and hips are wide, and the legs are short. Women who have this type of physique, it is important to remember that they are prone to fatness.
Where is the force in weight? The only best indicator of the effectiveness of riding a bicycle is your ratio. This indicator refers to the maximum output power measured in watts, which you can maintain for a long period of time, usually 30 minutes or more. You will need a power meter to find this number.
A standard test for determining the power is to carry out a 20-minute trial test drive in the racing class. Simulate the test on a flat road or coach. Avoid rolling roads, which will reduce your total capacity. Record the average power that you produce, then divide the watts into the morning weight of the body in kilograms. Therefore, if you weigh 180 pounds, and you average 270 watts, your power-to-weight ratio is 3 watts per kilogram.
The easiest way to determine this type is by the so-called RIBERN CORNER. We stand in front of the mirror, apply the ribs to the body under the breast along the branching of the rib growth, then apply the palms to the transport, or to the eye determine the rib corner. With normosthenia, this angle is approximately 90 degrees, with hypersthenia, the angle is obtuse (more than 90 degrees), and when asthenia it is acute.
Beginners are usually drawn in the range of 5 to 2 for men and 1 to 8 for women. Fast recreational riders produce power in the range of 7 to 4 for men and 2 to 8 for women. If you scroll 9 and want to hit 9, first look at your weight. If this is not optimal, use our weight loss and nutrition training. If you want this to happen, work on your strength. Regular strength training, especially squats, foot pressure and steps, can carry out this work.
Turn this power into power on a bicycle, performing intervals, such as entrances. 
To find the basic healthy weight, use the following formula. Men: 106 pounds for the first 5 feet of height plus 6 pounds for every extra inch. For example, if you are 5'10, your ideal weight is 166 pounds.
The simplest and most accurate definition of the type of physique can be measured by measuring the circumference of the wrist of the working arm (cm), see Table 1 for the values.
Table 1.
Your body type, the Solovyov Index.
|
Body type |
Wrist volume in cm for men |
Wrist volume in cm for women |
Characteristic for this type of build Women: 100 pounds for the first 5 feet of height plus 5 pounds for every extra inch. For example, if you are 5'6, your ideal weight is 130 pounds. Now, the factor in your frame size Just like mountain bikes are small, medium and large, just like our skeleton frames. That's why there are a lot of weights recommended for medicines for any given height. The standard measurement of the frame size is your wrist circumference relative to your height. Use a tape measure to measure your wrist in inches at the widest point, and then find the size of your frame in this diagram. |
|
Asthenic |
Less than 18 cm |
Less than 16 cm |
In people with an asthenic (thin-boned) type of build, the longitudinal dimensions prevail over the transverse: limbs are long, thin bone, the neck is long, thin, the muscles are poorly developed |
|
Normostenichesky (normal) |
The constitution is characterized by proportionality of the basic sizes and their correct ratio Align your wrist size with height. This is the number of your customized target weight. Standard body mass formulas are based on average values, which means that the results for some people may be slightly distorted. If the number that you calculate is equal to or greater than your current weight, or if it's too low to be reachable, try the formula on the next page that focuses on your body composition. Body composition is a set of percentages that breaks your weight into a fat and dry pedal-pushing muscle. Indications are sensitive to your level of hydration, and for women - to menstrual cycles. Like your weight, this figure will fluctuate, so try to calculate the average performance for a couple of weeks. Avoid online calculators; they do not give an accurate indication for active people. |
||
|
Hypersthenic (wide-boned) |
More than 20 cm |
More than 18 cm |
In people who have a hypersthenic (broad-bone) type of build, the transverse dimensions of the body are much larger than those of normostenics and, especially, asthenics. Their bones are thick and heavy, shoulders, chest and thigh wide, short legs |
Having determined the type of body build, let's look at the desirable body weight for adults over 25 years of age is presented in Table 2.
Then compare your reading with the percentages in the table below, which are listed according to fitness levels. Healthy body fat ranges from 10 to 25 percent for men and from 18 to 30 percent for women. Athletes in the upper form may drop below these figures. If your body fat percentage is higher, select a target number within a healthy range. But be realistic and not just aim at the lowest possible percentage. "Having a little more body fat is better for your immune system and for consistency on the bike," says Allen.
Table 2.
Ratio of height and weight with regard to build
|
Height, cm |
Narrow-bone |
Normocoasts |
Broad-bone |
|
Men's |
|||
|
Women Then use these formulas to come up with a weight goal, based on the body composition. Step 1 Find out how many pounds of fat you have. Step 4 Divide the meager body weight from step 2 to your answer to step 3. This is your target ideal weight based on the body composition. |
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HOW TO DETERMINE ITS BODY TREATMENT?
Kind (day | evening | night | morning), dear reader! Before I begin to describe simple manipulations to determine my own somatotype, I would like to give you small foreplay in the form of a general theory of my reflections on the physique. This theory is located in a separate article called Types of physique . I recommend this material for reading not just so, but because in it besides general information I give explanations about the conventionality of all known body types: ectomorph, mesomorph and endomorph.
Cycle trainer Joe Friel, creator of the book "Biblical Curriculum of Books," estimated that the best male racers usually have from 1 to 4 pounds per inch; Top-women are in the amount of 9 to 2 pounds per inch. There are exceptions, says Freel. Even a quick glance at others in your bike club will tell you that fast, successful riders come in different sizes. The most famous was Lance Armstrong, who was about 1 pound more than most of the world's best climbers; he overcame his extra weight, producing more energy.
Proceeding from the rather relative affiliation of each person to a certain somatotype, it is easy to conclude that the definition of the type of physique is also relatively arbitrary. And to be more precise, certain signs can only indicate belonging to a somatotype only on this basis, but not in general. Therefore, the following information is perceived as a reference, and not as an absolute truth. Do not rush to label yourself with an ectomorph or the like. Such labels may initially deprive you of even the very attempt to achieve success in the iron sport. How many times have I heard such phrases as "I have bad genetics, so nothing will turn out." In the ass labels! In the ass! Well, now on the topic:
Riders such as Armstrong and Cadel Evans are simply built more than Andy and Frank Schleck, but this does not make them slower. If you are prone to the muscular side, it can be unrealistic, if not directly counterproductive, to try to achieve an unnaturally low weight.
Use the ranges above to see how close your goal or current weight is to the weight that maximizes your ability to compete. If your goal or current weight is less than your weight, go back to to make sure that your fat is in a healthy range. If this is not the case, click on the gym to wear fatty muscle tissue and make sure that you are properly refueling during and especially after your rides, so you do not go into catabolic state and do not eat in your precious stores.
One of the easiest ways to determine a conditional somatotype is to measurement of wrist circumference. True, for this method it is necessary to satisfy a couple of conditions: be at least 16 years old with a relatively average growth. If, in this scenario, your wrist is less than 16 cm in circumference, then this is a sign of the ectomorph, if from 16 to 18 cm, then the mesomorph, or more than 18 cm, respectively, is an endomorph. By the way, these centimeters refer only to peasants. In women, the situation is similar, but they need from the figures given above, subtract about 3 centimeters for obtaining a similar physique picture. Measurement must be carried out in the narrowest part of the wrist. You can also try to grab the wrist with the thumb and forefinger of the other hand, and if the fingers come in contact - this is a sign of the mesomorph, if not - the endomorph, if in contact with the stock - the ectomorph. For this method, you do not even need to have a tape measure at your fingertips, you can do it right now! Similar manipulations can be made along the width of the elbow, but this method is more hemorrhoid, so we will not dwell on it :)
Case-control study to determine risk factors for lateral epicondylitis
Be especially sure to meet your daily needs for protein by including them in every meal and snack. Case-control study to determine risk factors in the lateral epicondylitis. Nevertheless, the significance of various individual moments of stress on the arm in pathophysiology is unclear. Purpose: The purpose of this control study was to identify occupational stresses that are considered risk factors for epicondylitis, separately on the right and left arm and adapted to the male and female sex.
The classic sign of belonging to the somatotype is metabolism. Gather over a dohful a lot, but none of this is put off in fat - on the face of the ectomorph's feature. If the excess consumption of food fat is still postponed - and are not you mesomorphic for an hour? Well, if you are a plump pyshechka even with a relatively moderate diet, it is not difficult to guess that this sorry for the endomorph.. But this method is very conditional and not always in practice corresponds to reality. People often swim with fat, even with a thin bone apparatus and narrow shoulder girdle.
Material and method: patients of a group of patients were recruited from a large joint surgical practice. The diagnosis of epicondylitis was made on the basis of clinical trials after exclusion of other joint pathologies. The control group was obtained during routine routine monitoring in two large general medical practices.
Results: in male patients, overhead work, maximum effort on hands, repetition, stretching and hand reflection, a powerful rotation and a combination of maximum strength and repetition can be identified as important factors associated with the disease. The risk factors are the need for heavy loads and repetitions. Men seem to be more concerned about this than women who are equally affected.
More precisely, belonging to the somatotype can be obtained from evidence, measuring the length of certain parts of the body and calculating the ratio of the length of body parts to the length of the trunk. The obtained data is compared with the data in the table!
| Body type | Dimensions of body parts are relatively body length,% |
||||
| Length | Width | ||||
| trunks | legs | arms | shoulders | pelvis | |
| Ectomorphic (asthenic) | 29,5 | 54,0 | 46,5 | 21,5 | 16,0 |
| Mesomorphic (normosthenic) | 31,0 | 52,0 | 44,5 | 23,0 | 16,5 |
| Endomorphic (hypersthenic) | 33,5 | 50,0 | 42,5 | 24,5 | 17,5 |
Table of pizzyn from Wikipedia
On the other hand, however, the differences between the right and left hands are not defined. Key words: ulnar epicondylitis - risk - occupation - sex. Risk factors for lateral epicondylitis are the result of a case-control study. However, it is not clear whether the significance of the various individual moments of stress on the hands in pathophysiology. Purpose: The purpose of this study was to assess the impact of occupational exposure as a risk of epicondylitis.
Materials and methods: A group of patients was recruited from the orthopedic center. The diagnosis is "epicondylitis", which is made by positive clinical and functional tests. Patients from the control group without any ulnar complaints came from routine checks in two general physicians.
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