What types of physique are. Asthenic body type in men and women

Body types (constitution)   - The size and shape of the human body, in particular, the proportions of bone, muscle and adipose tissue.

A person will inherit the following physiological factors that are programmed at the genetic level:

• The type of CNS that determines the character;
• Skeleton structure;
• The number of muscle fibers;
• External characteristics.

The parameters of the bone and muscular system are the determining factor for the figure of men and women.

To identify the potential in sports and bodybuilding athlete should determine your body type. Without the latter, it is impossible to correctly draw up a training plan and, accordingly, to achieve the desired result.

Body types in men (with photo)

1. Ectomorph (astenik)   - thin type of male constitution (narrow bones, thin limbs, lean muscles and a low% of fat deposits). The main problem that asthenic faces is accelerated metabolism. The body burns the calories consumed so quickly that the person simply does not have time to gain weight, which is a limitation for gaining muscle mass.

The ectomorph has advantages. If he manages to achieve the necessary muscular volumes, then an additional course of “drying” the body is not needed. Their muscles and so it looks impressive.

2. Mesomorph (normostenic)   - muscular constitution (medium or wide bone tissue, developed muscles, medium or low% fat content). Normosteniki have ideal proportions for bodybuilding or other sport. People with this physique have a high potential for increasing muscle mass and physical strength.

The disadvantage is that a bodybuilder quickly gains weight if there is no physical exertion (even in the presence of an accelerated metabolism).

3. Endomorph (hypersthenic)   - large body type with a high% of body fat. Men such staturu have excess fat deposition and slow metabolism. But with a certain training plan and nutrition, they are able to quickly gain muscle volume. Although in addition you will definitely need a course of "drying" the body.

Body types in women (with photo)

Women's constitution, like men's, is divided into 3 types - asthenic, normostenic and hypersthenic. Determining your physique allows you to identify weaknesses and shortcomings of your figure, and with the help of the correct training plan and nutrition, you can correct the existing flaws.

1. Asthenic type   characterized by thin, elongated limbs and oblong features. Women are distinguished by high stature along with poorly developed musculature of the body.

The advantage of the stature is low fat content. The lack of subcutaneous fat, along with workouts and nutrition, allows in the literal sense of the word “sculpt” a figure. To work out problem groups of muscles and get the desired forms, women should concentrate on strength training.

2. Women normosteniki   have a proportionally developed body. This type has a developed muscular system and coordination. Women with such a constitution can achieve high results in any sport and in bodybuilding in particular.

3.   Hypersthenic view   The female statury is characterized by strength and power, a large skeletal structure and large volumes of subcutaneous fat. Women have a slower metabolism, so they will have to try hard to get rid of figure flaws. This will help to choose the right diet and training program.

Body types in women with a photo:

Types of constitution (constitution) athletes should be taken as a starting point in further work on the relief and increase in muscle. This makes it possible to correctly draw up a plan for training and nutrition, to get rid of figure flaws and emphasize merits.

There are several varieties of the constitution (physique) of a person. Among them is the asthenic (or hypostenic, ectomorphic) type. People with this body structure usually "do not know" what is overweight. The other side of the coin is a lack of muscle mass. Why is it so difficult for a so-called astenic to develop a muscular skeleton? How do they put their body in order? Everything in turn.

Who are asthenics: the distinctive features of ectomorphic people.

A typical sign of asthenia is thinness. Even a rich diet with the inclusion of a significant proportion of sweets and baking does not always contribute to weight gain. Ectomorphs, as a rule, are high, but occasionally there are also people of medium, even very low growth. They have a poorly developed muscular frame, the fat layer is almost not observed. The torso, face and limbs are elongated, elongated, and the shoulders and pelvis are narrow.

Male asthenics are always underweight. Their bones are thin, their chest is sunken, their ribs protrude. Women who have asthenic structure of the body, looks more like adolescents. Such persons age early - due to too rapid metabolism, the muscles and skin atrophied out of time.

Surprisingly, the body type has an impact on the psychological characteristics of a person.

Asthenics are characterized by such distinctive character traits:

• punctuality, scruples and accuracy;
• honesty and decency towards others;
• emotionality;
• shyness (even shyness), the tendency to instantly “fall into the paint” in awkward or tense situations;
• delicacy;
• sensitivity, vulnerability;
• suspiciousness and thoughtfulness;
• self-doubt, increased susceptibility to stress.

Interesting! Introverts and artistic natures are more common among asthenics.

Hypostenic body type creates a predisposition to diseases of the respiratory and digestive organs. For example, asthenics often diagnose gastrointestinal ulcers, gastritis with reduced acidity. There is a high risk of arterial hypotension, vegetative-vascular dystonia.

What factors prevent the ectomorph to accumulate muscle mass?

Asthenics, as you know, are harder for other people to build muscle mass, to develop its strength. There are reasons for this:

• First, initially there is a noticeable lack of muscular and fatty tissues - their starting volume is significantly below the norm.
• Secondly, accelerated metabolism (metabolism) is inherent in all asthenics, which is why consumed carbohydrates are instantly burned, not having time to transform into a fatty resource. This happens even in a state of complete rest.
• Thirdly, the ectomorph muscles are not particularly prone to growth due to anatomical and physiological features.

A person with a hyposthenic physique is forced to put considerable effort and spend a lot of time to get his muscular frame in embossed outlines. In addition, the achieved result comes to naught much faster than those of other types of constitution.

To increase the amount of muscle tissue, we need an integrated approach. It involves the adjustment of nutrition and competent selection of sports exercises.

The right food for ectomorph

It is desirable for asthenic to reduce the amount of products with high fat content in the diet. We are talking about pork, mayonnaise, fast food, chips, excessively sweet and fatty desserts, sausages, whole milk, etc.

Menus are formed by focusing on proteins and other healthy nutrients. Their optimal ratio is:
  1) complex carbohydrates - from 50 to 55%;
  2) proteins (proteins) - from 30 to 35%;
  3) healthy fats - about 15%.

To satisfy the need of asthenic in carbohydrates can be due to nuts, various vegetables, rice. The source of high-quality protein in this case are poultry meat (turkey, chicken), eggs, kefir. Olive and flaxseed oils, shrimps, mussels and sea fish are rich in high-quality fats.

Observing the balance of essential nutrients, a person helps his body to synthesize its own protein, more or less sufficient, necessary for the formation of the muscular skeleton.

What exercises should I pay attention to?

Training for astenikov should be combined with long periods of rest. This is due to the fact that ectomorphic people regain their strength takes significantly longer. Excessively intense and frequent loads can lead to the exhaustion of the body, instead of making the figure fit.

Important! “Lazy breaks” during sports activities for astenik are simply necessary - they help to enhance the effectiveness of the exercises.

In the complex of mandatory exercises include adequate strength training. Thanks to them, you can significantly increase muscle mass. Varieties and features of such exercises:

• monotonous work of muscles with free weights;
• gradual increase in the intensity of loads;
• improvement of technology performance.

Endurance and strength need to be trained regularly, since the muscular mass in ectomorphs is lost faster than it is built up.

Cardiac loads will also be useful, especially to eliminate the stress that asthenics are prone to. At the same time you need to follow simple rules:

1. Perform aerobic exercises for 15 (maximum 30) minutes, no more than three or four times a week.
2. Training is carried out in the “corridor” of values ​​from 60 to 80% of the personal maximum of the pulse (or heart rate) indicators in order to prevent burnout, loss of valuable calories.

Good yoga, Pilates, martial arts, Tai Chi. They promote toning and stretching of muscles, optimization of local blood flow and trophism of muscles.

So…

Because of the enhanced metabolism, asthenic is distinguished by slenderness, which is often excessive. To make the body look harmonious, a full-fledged (mainly carbohydrate-protein) diet will not be enough. It is necessary to play sports, but there are also some nuances. In most cases, asthenics do not face the task of losing excess weight, but aerobics is also necessary as well as strength training.

In pursuit of a “glossy” model of appearance, more and more people are trying to change something in themselves: to lose weight, gain muscle mass, acquire more attractive body proportions, etc. Many do not realize that the features of the human constitution are genetically laid therefore, before adjusting it, you need to know what kind of person’s somatotypes are and which of them you belong to.

The choice of typology is a matter of taste.

The body of any person is unique. Nevertheless, there are many techniques that allow to identify the main body types, which are not only similar in appearance, but also respond to various environmental factors with similar changes to the constitution.

The most famous classifications include:

Body proportions typology

According to it, all people can be divided into the following types.

1. Dolichomorphic, which includes people of tall stature with long limbs, poorly developed muscles and an insignificant fat layer.
2. Brachymorphic, under the definition of which the representatives of the strong and weak sex, whose longitudinal dimensions are inferior to the transverse. They are characterized by low growth and sufficiently developed musculature. Even the internal organs of such a person can be wider than long.
3. Mesomorphic - type with the most "ideal" proportions close to the average values.

This separation is important not only from an aesthetic point of view. According to experts, the more abnormalities in the proportions of the body of men or women can be traced, the higher the likelihood of chromosomal failures and endocrine disruption.

Sheldon's classification

According to the methodology developed by Professor William Sheldon, a person’s somatotype is determined by a set of assessments of individual components of his body composition. On this basis, he singled out three main constitutional types.

1. The mesomorph is distinguished by broad shoulders, developed chest and strong muscles. The content of subcutaneous fat is small, the muscles and bones prevail in the mass.
2. Ectomorphic characterizes tall, thin people with a small percentage of adipose tissue and poorly developed muscles. They are distinguished by elongated parts of the body, which is especially evident in the structure of the limbs, chest and face. The likelihood of overweight in this type is minimal.
3. Endomorph can "boast" an overweight figure with a high content of subcutaneous fat, much of which is concentrated in the shoulder girdle and abdomen and pelvis. The limbs of such a person are weak, with flaccid musculature. Endomorphs are genetically prone to obesity, so they have the hardest time fighting for ideal forms.

The technique of Sheldon has become widespread among people involved in sports. Based on the somatotype of a person, an individual set of training is selected in combination with a special diet.

Typology E. Krechmera

In the course of his research, this German doctor revealed a clear influence of a different body constitution on the psychological characteristics of a person. Proceeding from the systematization proposed by him, the following body types are distinguished.

1. Asthenic is a thin man with elongated body proportions and height, above average. His face is usually elongated and his bones are thin. He, as a rule, is constantly immersed in thought processes and is distinguished by a rich imagination and excellent self-organization. Representatives of this type tend to choose creative professions.
2. Athletics - people with narrow hips, broad shoulders, developed muscles and medium height. They are characterized by a love of order, a tendency to self-discipline and good organizational skills.
3. Picnics - a category of people who are usually overweight. Common features include short stature, a figure with a "blurred" contour, a thick neck and a broad face. But then, for the most part, they are kind and merry people who adore communication.

Chernorutsky classification

This is the most common division of constitutional types, which modern medicine often focuses on.

1. Asthenics. Representatives of this physique are distinguished by thin bones, tall and long limbs. They have a narrow chest, the size of which clearly predominates over the volume of the abdomen. Such people are characterized by an insufficient amount of subcutaneous fat in combination with poorly developed muscles. It is rather difficult to increase it because of the accelerated metabolism. But thanks to this, it is unlikely and the deposition of excess fat.
2. Normosthenic - a man with good body proportions, a strong skeleton, broad shoulders and developed muscles. The ratio of muscle and adipose tissue is within the average range. If desired, such people can quickly and effectively change their weight and build muscle.
3. Hypersthenic - different "dense" physique, short stature, oval chest and short neck. They are characterized by a high percentage of subcutaneous fat and high cholesterol in the blood. Representatives of this type are prone to rapid and uncontrolled weight gain, which is difficult to correct.

How to find out your type of constitution

Before embarking on measures to change your body, you need to find out which somatotype you belong to. So how to determine your body type? To do this, there are several simple techniques.

Index Pilje

In this case, it is necessary to subtract from the growth the sum of the length of the chest circumference and body weight and evaluate the result obtained. If it is more than 25, feel free to consider yourself as asthenic type. An indicator of less than 10 indicates a hypersthenic physique. Well, if the value is in the range of 10-25, then the person is normal.

"Female" way

This method is suitable mainly for girls and is based on the assessment of height and length of the fair sex.

Women with growth from 168 to 173 cm and above belong to asthenics. But for normal stencils and hypersthenics, growth does not exceed 165-170 cm.

Additionally, it is recommended to measure the length of the legs from the protrusion of the femur to the heel and compare it with a value equal to half the height. If the leg length is more than 6 cm more than this, you are of the asthenic type. When it is exceeded by 4-6 cm - to normostenichesky, up to 4 cm - to hypersthenic.

Wrist measurement

Perhaps the easiest way to determine one’s own type of constitution is by the wrist, the circumference of which is necessary on the working hand. The result will tell you what physique is typical for you:

• for hypersthenics or endomorphs, the obtained value is more than 17 cm in the weaker sex and 20 cm in the strong half;
• in asthenics (ectomorphs), the index should not exceed 15 and 18 cm for women and men, respectively;
• normostenic or mesomorph has intermediate results of wrist circumference.

In determining your somatotype, it should be remembered that pronounced representatives of a particular constitution are quite rare. As a rule, most people have mixed body types with a predominance of one.