The Constitution is not only the fundamental law of the state. Each of us has our own constitution - physique, that is, genetically programmed proportions, sizes and shape of the body.
It is customary to distinguish three main body types: ectomorph (this also includes asthenic), mesomorph and endomorph.
Body type calculator
Ectomorphs are thin and have low muscle mass; Mesomorphs have an excellent proportional physique, good muscles and physical strength, but endomorphs tend to be overweight and easily gain excess weight.
As a rule, most people are not clear representatives of one or another type of constitution and combine the characteristics of two types.
However, this rather general characteristic is important, for example, for bodybuilding or for training if you have set yourself the goal of improving your figure through sports.
In addition, each of these types has a special metabolism, which must be taken into account when choosing the right diet.
Men, as a rule, are not too worried about their physique, although the desire to acquire an athletic figure and pumped up muscles brings many of them to the gym, and this can only be welcomed.
The beautiful half of humanity is brought there by the desire to acquire ideal parameters, a slim and fit figure and (one of the most common reasons!) to get rid of excess fat.
Body type
The body type calculator shows which somatotype (body type) you belong to. The easiest way to determine it is based on the relationship between wrist circumference and height. Various individual characteristics may not be taken into account, since often a particular person's physique is between two types.
Why know your body type?
Depending on your body type, different ways to achieve your goal are used. If you choose a nutrition program that does not suit your body type, the results may differ from what you want.
Features of the Ectomorph type
Ectomorph (narrow-boned physique, asthenic) in structure - thin with narrow limbs and narrow shoulders, often has tall stature and underdeveloped muscles, looks young. The ectomorph has a very fast metabolism, which burns too many calories, so the ectomorph needs to consume a lot of calories, nutrition is about 60-70% of the total result.
- Preferred scheme of proteins - fats - carbohydrates for ectomorph B: 20-30% F: 20-30% U: 50-60%
- Nutrition: for muscle growth, half of the daily value should be gained from slow carbohydrates (not baked goods).
- The use of supplements (vitamins, protein shakes) significantly accelerates the achievement of results.
- Both strength and aerobic exercise are important, since the muscles of an ectomorph are not adapted to long-term intense exercise. It is necessary to take rest between workouts.
Features of the Mesomorph type
Mesomorph (normal build, normosthenic) - characterized by broad shoulders, strong bones and developed muscles, even in the absence of training. A mesomorph has a good combination of strength, speed and muscle mass.
- Preferred scheme of proteins - fats - carbohydrates for mesomorph B: 30-40% F: 10-20% U: 40-50%
- Recommended diet for mesomorph: limited fat intake.
- When training, it is important to avoid overtraining.
Features of the Endomorph type
Endomorph (broad-boned, hypersthenic) - broad shoulders and waist, noticeable fat mass, and usually average height (approximately 175 cm). It is easy for an endomorph to gain muscle mass, but along with it, fat mass also increases, which is very difficult for an endomorph to lose, because they have a slow metabolism.
- Preferred scheme of proteins - fats - carbohydrates for endomorph B: 40-50% F: 10% U: 30-40%
- Nutrition for an endomorph: avoid simple carbohydrates and reduce fat intake.
- When training, it is necessary to choose exercises with a low load and a large number of repetitions; aerobic exercise is required.
- The endomorph's diet should contain a large amount of fiber to prevent the absorption of toxins and excess amounts of glucose and fat.
.
Why you need to know your body type
Every girl is interested in how to find out her body type and how she can improve it. Usually, girls' worries about their reflection in the mirror begin in adolescence: not only do acne appear, but many at 14 years old have a figure that is still very far from the cherished 90-60-90.
As a consolation, teenagers should be reminded:
- firstly, you still have to grow and grow: in women, growth can continue up to 17-20, and in men - up to 20-25 and even 28 years;
- secondly, pregnancy and childbirth leave their mark on the female figure;
- thirdly, even if your figure is far from ideal, if you choose the right clothes, you can present yourself in the most favorable light;
- and finally, fourthly, although this is probably the most important thing: no one will look at you as meticulously as you do yourself in the mirror; no one will notice insignificant (or even imaginary) defects in appearance, from which you fall into despair, and therefore - do not hesitate, emphasize your strengths, do not pay attention to shortcomings, be optimistic, and you will certainly enjoy the attention of the opposite sex!
The importance of determining the Pigneur index in childhood
A person's body type is largely a hereditary factor. But in childhood and adolescence, body type adjustment is possible. This is facilitated by proper education of healthy habits, exercise, and healthy eating.
Therefore, it is very important to determine your body type in childhood in order to skillfully and professionally correct behavioral habits. This will be the key to human health for many years.
0 comments
17053 views
Determining your body type
But before you decide what to wear, you need to figure out how to determine your body type. This is not at all difficult to do: in this article there is a calculator (free), which is accompanied by a table with the main parameters (chest, waist and hips, shoulder width, etc.), and you will find out your body type even by your wrist.
According to the standard classification, it is customary to distinguish the following types of female figures:
- hourglass (X) – ideal 90-60-90, that is, the hips and shoulders are equal in width, and the chest and hips are equal in volume, the waist is clearly defined;
- rectangle - the chest and hips are not very different in volume, the waist is unclear, fat deposits are on the waist, sides and back;
- pear (aka letter A, triangle and Christmas tree) - wide hips with relatively narrow shoulders, a clearly defined waist, fat deposits usually accumulate on the lower part of the body;
- inverted triangle (cone) – wide shoulders, narrow hips, clearly defined waist;
- apple – fat deposits are evenly distributed throughout the body, and if you get rid of them in the most problematic areas (belly and waist), then the figure will become close to an “hourglass”.
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.
Calculation table
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.
Visual test
In addition to measurements, there is another way to determine a woman’s body type. Test
, where you just need to answer questions, will help add knowledge about body features. It is important not to lie and answer them honestly. The name of the silhouette that will appear more often with five selected answers will be the body type you have.
What the buttocks look like:
a) flat (“inverted triangle”, “apple”);
b) convex (“hourglass”, “pear”).
Where is the most volume now and where are extra pounds most often deposited:
a) at the waist (“pear”);
b) in the chest (“inverted triangle”);
c) in the hips (“pear”);
d) it is distributed evenly (“hourglass”).
When extra pounds are gained, it becomes noticeable if you turn to the mirror:
a) face (“pear”, “hourglass”);
b) sideways (“apple”, “inverted triangle”).
It doesn't matter what the answer is. The main thing is to understand that a woman with any volume indicators can look luxurious.
However, this or any other test will give you the opportunity to determine your body type and help you choose the right clothes and accessories for an elegant and beautiful clothing style.
Each woman is unique in her own way, the features of her figure are unique. However, scientists have been able to identify several types of female figures, which allow us to classify our women according to certain characteristics.
In total, a large number of types of figures are known, but in reality only five main ones are used, which are called geometric figures or letters. Few people know that once you know exactly your body type, you can easily learn how to dress beautifully and stylishly. It’s not for nothing that they say that there are no ugly women - there is an incorrectly chosen wardrobe. Knowing all the features of your bones, fat deposits and muscle tissue, you can easily choose an individual training schedule for yourself and choose the optimal clothing style.
In this article we will look at the features of the classification of body types in women and describe the five main body types. We’ll also tell you in more detail how to determine your body type and how to choose the right clothes based on your body structure.
