Holiday snacks
What type of physique does a person have? Body types and body constitution characteristics. The main body structure options for guys

What type of physique does a person have? Body types and body constitution characteristics. The main body structure options for guys

Why does the same dress look different on you and your friend, even if the weight and height are the same? It turns out that you just have different types of female figures. The specific body type will depend on the development/structure of various body tissues (muscle, fat, bone), which is largely determined by genetics, although it can be corrected through physical exercise and diet.

All women are beautiful and individual. Each body has its own pros and cons. Therefore, in order to train more effectively, choose the right outfits and look more attractive, you need to know your body type. How to define it? Today we will find out.

The figure is the original physique that was given by your parents (“inheritance,” so to speak), because it is more predetermined by genetics than by lifestyle. Exercise and proper nutrition can only help you maintain your figure, while metabolism, fat distribution and muscle structure are extremely difficult to change without aggressive measures.

There are no ideal body types, but you can get closer to the ideal using various methods - sports and, again, proper nutrition. Although the correct selection of clothing also plays an important role.

On a note! Ideas about the ideal female figure are constantly changing. Thus, in prehistoric times, very large women were considered attractive. In ancient times, the standard of beauty was a slender and graceful woman with long legs and small breasts.

A medieval beauty is, first of all, a mother. Therefore, the ideal figure of that time included a rounded belly, a not very pronounced waist and hips - in a word, nothing feminine. This went on for a long time, but in the twentieth century the idea of an ideal figure changed dramatically. Women with a flat stomach and long slender legs began to be considered beautiful. Then, in fact, the “90/60/90” stereotype appeared. But in reality, it is not so much the individual parameters that are important, but their proportion.

For this reason, they began to classify the typical characteristics of female figures. This classification is based precisely on the proportional ratio of shoulders, waist and hips. To be honest, it is not the only one (read more about other classifications further), but we will still start with the classics. According to tradition, female figures are compared either with vegetables/fruits, or with geometric figures, or with letters of the Latin alphabet.

Why is 90/60/90 the standard for an ideal figure?

How to determine your body type?

Based on the characteristics mentioned above, there are 5 main types of female figures:

"apple";
"hourglass";
"triangle";
"rectangle";
"inverted triangle"

If you want to find out which type you belong to, you must prepare a measuring tape and take only 3 measurements.

Hips. Determine the volume of your hips at their widest part, making sure that the measuring tape is parallel to the floor.
Waist. Determine its volume by the narrowest part (slightly above the navel), while the stomach cannot be protruded or retracted.
Breast. Determine the volume over a regular bra without a push-up, focusing on the most protruding point. Keep the tape parallel to the floor.

After this, you can begin to evaluate the results obtained.

If the volume of your hips and chest is approximately the same, and your waist is 20-30 cm smaller, then you have an hourglass figure.
If your legs are slender and your stomach, waist and chest stand out the most, then you have an “apple” shape (“circle”).
If the volume of your hips and chest is approximately the same, and your waist does not stand out very much against their background, then you are a real “rectangle”.
If your shoulders look wider than your hips and your chest is larger than your lower body, then you have a T-shaped figure (i.e., an “inverted triangle”).
Finally, if your waist is visible and your chest volume is less than your hip volume, then you are a “pear” (“triangle”).

Now let’s take a closer look at the features of each type of female figure.

No. 1. “Hourglass” (other names: “guitar”, “figure X”, “figure eight”)

The classic body type, the notorious “90/60/90” - this is just about him. Such women are distinguished by equal volume of shoulders and hips, and a clearly defined waist. In a word, the parameters are proportional. Excess fat, if it appears, is distributed over the hips and chest, although this has its drawbacks. Thus, overweight “guitars” may suffer from “ears” (this is also called “full hourglasses”). However, even in this case, the woman does not lose her thin waist.

On a note! The X-shaped figure was considered an ideal during Antiquity. And if you belong to the group of “eights,” then we hasten to please you: the main thing in your case is not to disturb the harmonious proportions of your hips, waist and chest.

Wardrobe selection

The main task is to maintain the harmony of the bottom and top, emphasizing the curves. The good thing about an X-shaped figure is that almost any clothing will suit it., but in order to emphasize the curves of the body as beneficially as possible, we recommend giving preference to:

fitted silhouettes;
a belt at the waist as an additional accessory;
coats, blouses and raincoats with belts and waistbands A home;
high-waisted trousers/jeans;
dresses and sweaters with a round or V-neck;
pencil skirt.

Clothes that are not suitable for this body type:

low-rise trousers/jeans;
baggy outfits that hide the silhouette;
blouses/dresses with low/high waist;
straight cut outerwear.

Proper training

To maintain your figure, strength training should be interspersed with cardio training. You can resort to any type of cardiovascular activity (two half-hour sessions per week will be enough).

On a note! The most famous representatives of the “eight” include Monica Bellucci, Marilyn Monroe, Jessica Simpson, Sophia Loren, Halle Berry, Scarlett Johansson, Kim Kardashian.

No. 2. “Rectangle” (other names: “square”, “banana”, “slender column”, H-shaped figure)

In “rectangles,” as noted earlier, the hips and chest are equal in volume, and the waist is either not expressed at all, or is expressed but weakly (for example, 70 cm with a chest volume of 94 cm). Obviously, this is a more sporty and athletic physique (compared to the same “figure eight”), in addition, it is possible to visually increase the insufficient curve of the waist. Emphasizing the features of the figure in this case is to maintain harmony of the hips and shoulders, visually narrowing the waist. This can be achieved by creating additional volume elsewhere.

When a woman with such a figure gains weight, her silhouette becomes rectangular or O-shaped. Fat is deposited on the abdomen, forming a kind of “life preserver”.

Wardrobe selection

Attention is focused on beautiful legs and waist, while balance is maintained between the lower and upper parts of the body. The best “rectangles” are:

capris or classic straight trousers;
coat with a belt, fitted outerwear;
spaghetti strap tops;
jeans or tight-fitting trousers with a low/medium rise;
outerwear (including jackets) with a straight shoulder line;
A-line skirt;
dresses with waistband A home or without straps.

At the same time, those with an H-shaped figure are advised to avoid:

oversized or baggy clothes;
pencil skirts;
outfits that excessively reveal the midriff;
leggings;
dresses and outerwear of straight styles;
turtleneck;
tops, T-shirts with a crew neck or sleeveless.

Proper training

To correct such a figure, cardio activity should be minimized, using mainly a stepper. You can create a waist with abdominal exercises and the use of a hula hoop. It is important that the training is intense but short. Each muscle group should receive its own load weekly.

On a note! Famous “rectangles” are: Milla Jovovich, Anna Kournikova, Nicole Kidman, Cameron Diaz, Keira Knightley.

No. 3. “Pear” (other names: “triangle”, “spoon”, “trapezoid”, A-shape)

It is rightfully considered the most feminine. Characterized by rounded, lush hips, slightly larger than the shoulders. The stomach is usually flat, and the waist is quite thin.

Often "Pear" women cannot boast of large breasts– they are often flat, but a plastic surgeon, as you know, easily solves such problems. Let us also note that with such a figure, it makes no sense to torment yourself with diets. The A-shaped figure is preserved both with excess weight and with model weight. Therefore, it is better to attract attention to beautiful hands, collarbones or neck, for which you just need to use suitable clothes.

Wardrobe selection

The main goal is to balance the hips by focusing on the upper body. For this you can use:

trapeze coat, fitted outerwear;
jeans/trousers that widen at the bottom;
any fitted outfits with padded shoulders (jackets, blazers, etc.);
dark straight-leg trousers/jeans;
tops, blouses and T-shirts (sleeveless, open-shouldered or wide neckline);
pencil skirt or a-line skirt.

long straight coats, baggy outfits;
skirts/trousers with numerous weighting elements (lace, folds, ruffles);
turtlenecks, blouses and turtleneck tops;
full skirts (including flared ones), trousers with decorative elements on the belt/pockets;
massive and bright belts on the hips;
tight-fitting trousers (especially light-colored ones).

Proper training

To correct the lower part, you can perform squats (the pace should be moderate), lunges and leg extensions on the machine. Moreover, to achieve better results, squats can be combined in long series (10-15 repetitions).

On a note! Among the celebrities who have this figure are: Christina Aguilera, Rihanna, Jennifer Lopez, Beyoncé.

No. 4. “Inverted triangle” (other names: T-shape, “carrot”, Y-shape)

Women with this body type have narrow hips and broad shoulders. Legs are often slimmer and longer than others. Various stylistic techniques can visually enlarge the hips, reduce the shoulders and emphasize the waist. The best option for this is a straight cut, maximum detail on the hips and minimum in the chest area.

Wardrobe selection

The main goal is to balance the top and bottom, while you should not forget about the waist. The most suitable clothing for this:

trapeze coat;
A-line skirts with large pockets or pleats;
blouses, tops and dresses with square or U-shaped necklines;
large thigh straps;
low-rise jeans/trousers;
tops/dresses with frills below the waist.

At the same time, it is advisable to refuse:

long skirts and pencil skirts;
straight long coats;
straight dark trousers;
baggy outerwear;
blouses and tops with a wide boat neckline;
jackets and blouses with voluminous sleeves;
voluminous bright jumpers/sweaters;
dresses with false shoulders.

Note! Famous owners of a T-shaped figure are: Angelina Jolie, Katharine McPhee, Demi Moore.

No. 5. “Apple” (other names: O-shape, “oval”, “circle”, “rhombus”)

When compared with other types of female figures, this one is the most disproportionate, but it was precisely these women who were glorified in the paintings of Rubens. The most prominent part of the body of “apples” is the middle, i.e. the stomach and waist. The thighs and legs are relatively thin, as is the loin. If you gain excess weight, fat accumulates in this prominent part.

You are definitely an “oval” if you have thin legs and hips, the same width of hips and shoulders, and a tendency to be overweight.

Wardrobe selection

The main task is to “stretch” the figure, emphasize the legs, neckline, and define the waist. For this it is preferable to use:

plain outfits with vertical darts;
trapeze coat, A-shaped outerwear;
outfits with large elements below the hips;
V-neck tops/blouses;
dresses with A-line silhouettes;
jeans/trousers with large pockets and flares.

At the same time, they are definitely not suitable for “apples”:

tight skirts and pencils;
baggy clothes;
skinny jeans/trousers or low-rise;
short tops, turtlenecks;
outfits with frills, bright prints or decorative details on the stomach/shoulders.

Apple body type: creating a basic wardrobe

Proper training

To lose weight, regular cardio activity is required - for example, on a stepper or treadmill. The waist can be shaped using a hoop and abdominal exercises.

On a note! The most famous “apples”: Britney Spears, Catherine Zeta-Jones, Jessica Jones.

Video - Types of female figures

Metabolic typification of female forms

As already noted, the classification presented above is not the only one. Below is another one - by metabolic types. Let's take a closer look at it.

Table. Metabolic body types.

Name, photo	Short description
	The dominant gland in such women is the pituitary gland. Metabolism in this case is slow and sluggish, fat accumulates well, and fluid is also retained well. Such ladies tend to be overweight since childhood. The type has something in common with the previously described “apple”.
	The dominant gland is the thyroid. These women usually have normal weight, and often even have a thin build. This type has something in common with the “rectangle”. Women look “boyish”, have narrow shoulders, small breasts and sharp limbs.
	The most feminine type. The dominant activity is of female hormones and ovaries. Somewhat reminiscent of an “hourglass” and a “pear”. Fat tissue is distributed mainly on the buttocks and thighs.
	The figure of such women is very similar to a man’s – the shoulders are wide, the hips are narrow. Echoes the “inverted triangle”. The predominant gland is the adrenal gland, which produces androgens.

How to determine your body type based on your wrist?

This is really possible - body type is determined by the wrist in medicine (especially in obstetrics). The size of the wrist indicates the thickness of the woman’s bones in that part of the body. In this regard, the type of figure can be:

asthenic;
hypersthenic;
normosthenic.

Wrist circumference is an indicator also known as the Solovyov index. In the first case it is less than 15, in the second – over 17, and in the third – from 15 to 17, respectively.

About new types of female figures

Few people know, but recently the female figure has changed so much that scientists had to supplement the usual classification with several new “vegetables.” This is, first of all, "butternut squash". Something similar to an hourglass, but with a wider waist (over 25 cm - about 20-25 cm).

There is another figure "eggplant"– essentially the same “pear”, but the waist is not so pronounced. And finally "broccoli"– a figure type that resembles a “carrot”, but with more voluminous breasts. By the way, thanks to plastic surgery, any “carrot” can quickly turn into “broccoli.”

Video - Choosing a dress depending on your body type

As a conclusion

As a result, we note that any female figure changes over time, not for the better. This is common knowledge. But Japanese scientists have found that age-related changes occur in a certain sequence. It looks something like this.

Ectomorph, mesomorph, endomorph.

This material will discuss the structure of the human body and determining its characteristics. Find yourself in them too.

Who is an ectomorph: description of the body structure of men and women, photo

The human physique is a genetically programmed set of characteristic features of the body, which include:

proportions of body parts
skeletal features
volume of muscle and fat tissue

There are several classifications of the human body structure. One of the most popular is the system of Professor William Sheldon, who identified three main body types (somatotypes), which differ as much as possible from each other in their structure:

ectomorphic
mesomorphic
endomorphic

According to Sheldon's theory, throughout a person's life, a person's body size and appearance may change, but not their type - it remains unchanged. In addition, according to many psychologists, our appearance directly affects our inner world. And there is a strong relationship between the structure of a person’s body and his psychological state.

The ectomorphic (asthenic) type of men and women is characterized by the following body structure features:

long limbs with thin, fragile bones
relatively short body
narrow shoulders and hips, almost equal in width
elongated wrists, palms, fingers, ankles, feet
small muscle mass. At the same time, the muscles have an elongated shape, which is very difficult to give volume to.
high metabolism, as a result of which excess weight is not gained throughout life, even if a person eats quite a lot
elongated face with a high forehead, weak jaw and thin nose
generally fine hair
narrow chest
predominance of the activity of the sympathetic nervous system, which can provoke surges in blood pressure
low body fat
the ability to easily and quickly lose excess weight if necessary

With age or poor nutrition, fat in ectomorphs is deposited in the waist area, and is not distributed evenly throughout the figure. To gain muscle mass, it is better for such people to give up cardio training and replace it with strength training.

Men with this type of build differ:

tall (often called “lanky”)
long legs and arms
narrow waist
elongated chest
small volume of muscles, which, however, with sufficient training, easily become sculpted and beautiful
difficulty building muscle

External features of an ectomorph woman:

slender and fragile figure
graceful elongated neck
flexible body
due to the lack of roundness, it may look somewhat angular, like a teenager
weak stamina
lack of muscle strength and fatigue
due to the shortened upper body, it seems that the legs grow “from the ears”
small breasts and buttocks
body type – “rectangle”

Ectomorphs have the following character traits:

love of solitude
sensitivity, which can develop into neurosis
restraint
secrecy
non-standard behavior
suspiciousness
thoughtfulness
artistry
alcohol resistance

Diseases that people of the ectomorphic type are often susceptible to:

gastritis and stomach ulcers
hypotension
vegetative - vascular dystonia
metabolic disorders
nervous disorders

Famous representatives of the ectomorphic body type:

Bruce Lee
Brad Pitt
Edward Norton
Justin Timberlake
Kate Moss
Audrey Hepburn
Nadya Auerman
Cameron Diaz
Paris Hilton

Who is a mesomorph: description of the body structure of men and women, photo

The mesomorphic (normosthenic) body type is as close as possible to the average statistical characteristics of the human body. The lucky ones belonging to this type are distinguished by an athletic build with the following general features:

a small amount of subcutaneous fat, which is evenly distributed throughout the body
slim, athletic and compact body
medium width with skeleton and bones
well-developed shoulders, which are often square in shape
proportional body and limbs
developed muscles
elastic belly
good endurance
balance of the sympathetic and parasympathetic nervous systems
normal metabolism, which allows you to maintain a fit and slim body with proper nutrition
the ability to quickly lose weight and build muscle with the help of workouts and diets
usually with a well-defined lower jaw
coarse hair

It must be said that, despite the natural athleticism, the mesomorphic type has the ability to quickly gain not only muscle, but also excess fat. Therefore, they need to adhere to a healthy diet.

Mesomorphic men often achieve success in bodybuilding, as they are true natural athletes, whose typical features are:

massive cubic head
wide protruding chest
trapezoidal body with a narrow pelvis
predominance of the torso over the abdominal region
wide shoulder span
muscular limbs
possession of natural strength
rapid muscle growth

Women of a mesomorphic body type are the happy owners of a proportionate, slender figure, which is characterized by the following:

legs are generally longer than the upper body
shoulders slightly wider than hips
average or above average height
"curvy" and body relief
The body type is usually “hourglass”, and in cases of excess weight gain – “apple”

Mesomorphs are people of action who are often endowed with the following qualities:

aptitude for leadership
courage
assertiveness
ambitious
love for active walks and sports
adventurism
self-confidence
pain tolerance

The mesomorphic type most often suffers from diseases:

digestive system
respiratory organs
rheumatism
high blood pressure

Popular mesomorphic people:

Bruce Williss
George Clooney
Arnold Schwarzenegger
Hugh Jackman
Sylvester Stallone
Madonna
Anna Kournikova
Sydney Crawford
Tina Turner
Halle Berry

Who is an endomorph: description of the body structure of men and women, photo

The endomorphic (hypersthenic) structure gives a person a fairly obese, dense body, which is characterized by the following features:

spherical body shape
medium or short height
round head
wide hips and shoulders
short limbs
large massive skeleton
heavy bones and joints
rather weak arms and legs
developed but flabby muscles
excess subcutaneous fat
high levels of testosterone and insulin in the body
prevalence of the parasympathetic nervous system
low stamina and frequent bouts of fatigue
ability for short but very powerful power movements
slow metabolism, as a result of which the calories consumed are almost immediately stored in excess subcutaneous fat, which is very difficult to get rid of
presence of a tendency towards obesity
fat tends to be deposited in the abdomen, hips, sides, and shoulders
big round belly
slow weight loss

To have a good figure, representatives of this type need to carefully monitor their diet (limit carbohydrate intake) and be sure to do cardio exercises.

Endomorph men are distinguished by the following external characteristics:

stocky and strong, with a short neck
despite developed muscles, due to the high content of adipose tissue they look quite massive
have full shoulders that taper sharply at the extremities
have a wide chest

Women of this type look very sensual, attractive and have the following characteristics:

the splendor and softness of the contours of its forms
large round breasts
short but strong legs
wide, full hips
usually lack of waist
shoulders, which are usually narrower than the hips
body type – “pear” or “apple”

Psychological traits of people of the endomorphic type:

friendliness and tolerance towards others
love of comfort
lack of aggressiveness
need for love and encouragement
slowness
relaxation
ability to fall asleep quickly and easily
increased appetite

Ailments often found in the endomorphic type:

diabetes
atherosclerosis
stomach diseases associated with high acidity
liver disease
high blood pressure

Star representatives of endomorph personalities:

Danny DeVito
Russell Crowe
Oprah Winfie
Jennifer Lopez
Beyonce

How to determine whether you are an ectomorph, mesomorph or endomorph: test

You've probably noticed that on the way to achieving a slim and fit figure, by doing the same exercises and following proper nutrition, people achieve completely different results. This is due to the fact that we all belong to different somatic types. Understanding which specific one you belong to will help you correctly adjust your daily diet, as well as develop the necessary training system.

In order to determine a person’s body type, there are a number of different techniques. The most popular are the following:

according to anthropometric characteristics - indicators of some physical data of the figure are measured, and then using special formulas the person’s somatotype is determined. This method is considered one of the most accurate. You can undergo such testing in fitness centers or find a description on the Internet.
visual assessment of your appearance and observation of your own body - pay attention to how quickly you lose or gain weight, as well as the width of your bones and the volume of your hips and shoulders. Remember what kind of figure you had in your youth (with age, your metabolism slows down, and this increases your chances of gaining extra pounds)
by elbow width - the width of the elbow joint bent at a right angle is measured and compared with the indicators.
along the intercostal angle - place your fingers under the lower border of the ribs so that they follow the costal line. Then you need to measure the angle that has formed between the fingers and copies the intercostal one (an angle of 90 degrees is typical for mesomorphs, acute for ectomorphs, obtuse for endomorphs).
questionnaire – it is necessary to take certain measurements and answer the test questions as honestly as possible.

It should be noted that the described types “in their pure form” are rare. In reality, mixed options predominate. Typically, lifestyle and diet determine the presence in a person of certain external features that relate to other types of build.

If you have data of two or all three types, then testing can show the percentage of one or another body type in your figure.

There is no need to be upset if the test results show that you belong to an undesirable body type. Consider your somatotype as a starting point in adjusting your lifestyle and eating habits. Every person can change and acquire a slim, fit body. The main thing is persistence and a strong desire to achieve positive results.

How to find out and understand who you are - ectomorph, mesomorph, endomorph: determination by wrist

One of the simplest methods for determining your body type without using complex calculations and questionnaires is to measure the width of your wrist. It is believed that its girth is a constant value and does not change due to the gain or loss of muscle and fat tissue.

There are several main variants of this method.

Method 1. Grasp the wrist below the protruding bone with the thumb and middle finger of your other hand. The somatotype is determined depending on the location of your fingers:

cover each other – ectomorphic
touch each other – mesomorphic
can’t reach each other – endomorphic

Method 2: Using a measuring tape, measure your wrist at its narrowest point. Now compare the result with the indicators suggested below:

ectomorph - less than 15 cm in women and 18 cm in men
mesomorph – 15-17 cm for women and 18-20 cm for men
endomorph - more than 17 cm in women and 20 cm in men

Method 3. Enter your wrist parameters and your height in the table provided.

Of course, the above methods are very conditional and do not give accurate results, since they do not take into account the parameters of the lower body. Therefore, to more accurately determine your body type, it is better to use special tests.

Video: Body types: ectomorph, mesomorph, endomorph. Human genetics

The term “physique” refers to the proportions of the human body, features of the development of muscle, fat and bone tissue. Shapes and sizes are determined by genetics, and they are difficult to violate. Throughout life, a person’s physique changes, and this is often associated with age-related changes. Also caused by illness and physical activity.

To find out your body type, you can measure your wrist. For an adult, the figure ranges from 15 to 17.5 cm. This coverage is typical for a fragile species, medium - 17.5-20 cm, strong - more than 20 cm. However, a person can combine different options. For example, the top is thin, but the legs are strong, and vice versa. Therefore, it is recommended to also measure your ankle.

Body types

Humanity is divided into 3 types based on body composition:

Ectomorph.

Mesomorph.

Endomorph.

If you know and understand these varieties, you can easily correct your genetic predisposition and create an ideal figure.

Ectomorph

Its forms are not so attractive as to be a reference. But the ecto type has an advantage - the mass is added not by fat, but by muscles. Such people can quickly build muscle, recover after exercise, and muscle groups respond to progressive load.

This build is considered ideal for bodybuilding. The athlete will be required to have a training regimen and proper nutrition.

Representatives of this species can gain excess weight only through severe overeating and eating unhealthy foods.

Mesoform

medium or wide bone;

muscular body, even without additional exercise;

Their metabolic processes are of average speed and their nervous system is normal.

results are achieved quickly, so athletes often relax and slack in training and nutrition.

If you plan your exercises correctly and plan your diet, then in 2-3 years you can get an ideal figure. A person with an ectomorph body will need twice as much time to achieve the same result. A well-known representative of athletes with this physique is Arnold Schwarzenegger.

People of this build quickly and easily gain fat mass, as well as muscle mass, so they do not need to forget about diets. To get in shape, it is recommended to start with cardio and end with strength training.

Endomorphs

A complete prototype of a lean physique. This type is characterized by:

Soft and rounded shapes.

Easy gain of muscle and fat mass.

Short in stature.

Difficult weight loss.

Poorly defined muscles.

These people are overweight but consume fewer calories than others. Fatty tissue appears when energy is expended less than consumed. Representatives of this type move little, they are slow and calm. They have wide bones.

They need to consume a minimum of carbohydrates per day and get more energy from fats. If you stick to drastic diets or cut calories, your metabolic process will worsen. And this is even worse for the body.

When doing strength training, such people gain kilograms. The body regularly makes reserves, which is why a fat layer appears. In order to reduce these indicators, cardio exercises with strength exercises are recommended.

“Pure” ectomeso- and endomorphs are rarely found. Often people have a mixed type. The main thing is to recognize what type of figure the athlete has and make every effort to make it ideal.

Women's physiques

Female body types are classified the same way. They fall under the general system written above, but there is another gradation. Body type is an important and sensitive issue for a girl. The following are distinguished:

Triangle.

Inverted triangle.

Hourglass.

In some classifications these positions are called letters of the alphabet or fruits. Depending on the woman’s body type, workouts, nutrition and clothing are selected. In the forms of the weaker half of humanity, it is important to emphasize elegance and natural roundness.

Hourglass

This is a traditional figure for women. The hips and shoulders are the same width, so the lower and upper body look proportional. The waist is clearly highlighted. If a woman gains weight, fat deposits appear in the chest and hips. And if you lose too much weight, then the lower part of your body remains curved.

Block similar articles

Triangle

The appearance is characterized by massive hips and buttocks. And the bust and waist areas are small. This type of addition is characterized by:

Thin legs and arms.

Each person’s body has its own, unique characteristics - weight, shape, size, amount of muscle mass, as well as proportions. But among all the diversity in science, it is customary to distinguish certain basic body types.

To begin with, it is worth noting that a person’s physique is a manifestation of genetic material. Some scientists also believe that body types can determine some general properties of the body, susceptibility to certain diseases, and even character traits and temperament. In addition, the structural features of the body are taken into account when choosing a physical training system or creating the right diet. But there are several classification systems.

Human body types according to E. Kretschmer

The famous German doctor believed that a person’s physique can determine certain general psychological characteristics and assess the individual’s reaction to the influence of the external and internal environment. The body types in this system were as follows:

Asthenic. People of this type were tall and fragile in build. An asthenic man has narrow shoulders, thin arms, and an elongated face. Women could be short, but their fragility and thinness remained unchanged.
Picnic. This form is characterized by short stature and a blurry figure, which was explained by the presence of rich fat deposits. It is these people who are most often prone to problems with excess weight.
Athletic. This includes people of tall or medium height with an athletic figure, strong muscles, and a wide shoulder girdle.
Dysplastic type. Kretschmer included in this group individuals with a shapeless body structure or the presence of any deformities.

system of Professor V.M. Chernorutsky

This classification is not so different from the previous one, but is considered more accurate and modern. The professor identified three main types of structure of the human body.

Hyposthenic type - characterized by high growth, a small number and poorly developed muscles. The shoulders are narrow, the chest is elongated.
Normosthenic type - this group includes people with normal, average indicators. Such a person has a perfectly formed skeleton and well-developed muscles. If we talk about the amount of subcutaneous fat, then it corresponds to the average. The limbs are proportional, the shoulders are wide and the chest is convex.
Hypersthenic type - a person is characterized by short stature and excess adipose tissue. This is why such people are more prone to obesity. It is believed that this group includes patients with high blood cholesterol levels.

Men's body types

This classification system was created by William Sheldon, Professor By the way, and to this day it is very popular among bodybuilders. It is customary to distinguish three main types of male physique:

Endomorph- a person with rounded, sometimes vague body shapes. Such a man is characterized by a short neck, large breasts, a large spherical belly, soft muscles. As a rule, such representatives of the stronger sex are more prone to obesity.
Ectomorph- This is a typical lanky man. In such people, high growth is combined with disproportionate sizes of arms and legs, a long chest and an almost complete absence of subcutaneous fat deposits.
Mesophmorph- This includes people with a normal physique. They have a developed muscular system, but also have a sufficient amount of subcutaneous fatty tissue. These are men with dense

Of course, it is very rare to meet a person who would be a pure example of a certain body type. Much more often, people combine two or even three forms.

People with different body types will face different challenges during training, although their long-term goals may be the same.

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 the 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 V.P. Petlenko:

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, the absorption capacity of the gastrointestinal tract is reduced.

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 physical 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 body type 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 normo-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 should skinny people 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 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, 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 torso, 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. 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 it comes to fine-tuning physical fitness through an exercise program, the three categories described above become 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; slim 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 few? 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 will pass and the amount 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 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 the 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 fairly varied exercise program so that his muscles develop proportionally and have a beautiful shape, and are not just 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), 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 of 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 the composition of your body. 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 screening methods, there are different types of 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 athletic shape, and a beginner with an ectomorphic body type can look decent at 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, don't forget 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