How to determine body type in men test. How men are built. Rectangle body type

thin bone

First on our list we will consider people, men and women, who are conditionally elongated significantly more in length than in width.
It is this type of physique that is asthenic, that is, they are ectomorphs. Look at yourself in the full-length mirror: if you have long arms, legs, a thin long neck, virtually no fat deposits and muscle development leaves much to be desired - you are an ectomorph, or asthenic. I am sure that your chest also has an elongated shape, which means that the heart and lungs in it have the same characteristic difference and are relatively small in size.

https://www.youtube.com/watch?v=ytaboutru

Your gastrointestinal tract is not particularly disposed to the rapid, active breakdown and absorption of those elements that you receive from food. This is why gaining volume is the most difficult for you, compared to people with other body types.

Somatotype and health

Due to the structural features of the body, mesomorphs, endomorphs, and ectomorphs are prone to various diseases.

Mesomorphs are predisposed to diseases of the gastrointestinal tract associated with low acidity, respiratory diseases and low blood pressure.

Ectomorphs more often suffer from atherosclerosis, liver diseases and diabetes, as well as various metabolic disorders.

Endomorphs often have high blood pressure and also suffer from gastrointestinal diseases associated with high acidity.

Find yourself in the pictures below!

Choose the picture that best suits your physique and behavior or take a test to determine your character. TAKE THE SOMATYPE TEST

DETERMINE YOUR SOMATYPE

For the fair sex, you can use a different classification (Professor Chernorutsky) to understand how to determine the body type in women. In general, this is a juxtaposed reflection of the above types. You can see that their number is similar and the description is almost identical. In any case, there is an amendment for ladies. Below in the article you will learn how to determine a woman’s body type based on her wrist.

Woman of asthenic type (equivalent to ectomorph):

• Slender with long limbs.
• Typically tall.
• Narrow waist, shoulders and chest.
• The face is elongated, the nose is thin.
• Low weight and poorly developed muscles.

Celebrity Spokesperson: Cameron Diaz.

Woman of hypersthenic type (equivalent to endomorph):

• Wide, heavy bones.
• Short stature.
• Short limbs and neck.
• The muscles are well developed, but the figure does not look sculpted.

Famous representatives: Kim Kardashian, Beyoncé.

A woman of normosthenic type (equivalent to a mesomorph):

• The skeleton and its muscle component are proportionally developed.
• Average height.
• The figure resembles an hourglass.
• Slender limbs.

Celebrity Spokesperson: Halle Berry.

In this way, a clear and detailed understanding of each type and for each gender is obtained. But what if visual data is insufficient or subjective? Then the answer to the question of how to determine body type for men and women will be additional methods.

Choosing clothes according to your body type

Hourglass:

1. To emphasize the figure, it is necessary to emphasize the middle of the body.
2. When choosing a dress, you should not lose sight of the curves of the torso, for this purpose emphasizing the middle of the body.
3. Loose and baggy dresses and low-waisted models are not suitable for such a figure.
4. Dresses that have a wrap, as well as with a tight top and a bell skirt are ideal; sheath dresses, tapered models; dresses with a belt.
5. If you have large breasts, you need to avoid loose, gathered blouses.
6. Shirts with a tapered silhouette, tight-fitting sweaters, or shirts with a belt or V-neck are ideal for a full bust.
7. It is better not to consider T-shirts that have a trapezoidal shape to create your image.
8. The sexiness of your figure is not emphasized by short clothes if your height exceeds 157 centimeters.
9. Pencil skirts, tulips, tight-fitting trousers with slits in the calf area will be a chic option for emphasizing an attractive silhouette.
10. In no case should you buy pleated skirts, as they will only increase the volume of your figure.

Pear:

1. For this body type, flirty models will be the best dress option.
2. A-line dresses with a high waist and wide skirt will be a wonderful addition to your look.
3. You shouldn’t even pay attention to dress options that have a low waist.
4. Try to draw attention to the graceful neck.
5. Models with a boat neckline or wide neckline are ideal.
6. Also, blouses that have a bow on the neck look beautiful.
7. It's best to ignore tops that have batwing sleeves or long, wide volume.
8. It is better to look for trousers with a clear, strict cut.
9. The silhouette of a skirt with a high fit line, a-line skirts not lower than the knee, are beautifully emphasized.
10. It is necessary to abandon fluffy, pleated skirts.

Triangle:

1. To balance the look, you should add emphasis in the lower extremities.
2. In dresses, you need to adhere to the principle: simple top - low-waisted skirt.
3. Loose dresses with vertical pleats will also highlight the advantages of this body type.
4. Dresses that don't have straps or collars look great.
5. You should not buy dresses with sleeves.
6. Blouses with patterns at the bottom that hug your body below your natural waist are great.
7. Sleeves resembling a bat will highlight the dignity of your figure.
8. Under no circumstances should you use sweatshirts that weigh down the top.
9. Also, short items that will show off your long, slender legs will help complement your look.
10. It's better not to buy pencil skirts.

Apple:

1. With this type of physique, emphasis should be placed on the shoulders and chest.
2. Dresses must contain vertical elements.
3. It is better to choose dresses with a belt located above the waist.
4. Under no circumstances should you buy straight dresses.
5. The top should contain a deep neckline that will highlight the attractiveness of your figure.
6. Also, tops can contain a lot of decorative elements and sleeves.
7. You can't choose tight tops.
8. For the bottom, you need to select straight, strict models.
9. The decoration will be high-waisted skirts and Bermuda shorts.
10. Under no circumstances should you wear tapered trousers.

Rectangle:

1. Diagonal patterns, wavy prints and flowing styles will highlight your figure.
2. Dresses should create the illusion of a thin waist. For example, lines that widen towards the hips and chest, but taper at the waist.
3. Also, models with peplum and tulip dresses look beautiful.
4. Never buy baggy dresses.
5. You can try wearing a corset or a wide belt, cinching your waist.
6. The look will be decorated with cowl collars, blouses with draperies, dresses with bare shoulders, and asymmetrical items.
7. You should not buy square-shaped tunics.
8. As trousers, skinny models with wide covers will perfectly emphasize the figure, and it is better to choose bubble and flared skirts.
9. You can't buy shapeless skirts.

Normal bone

If a broad-shouldered person with a convex chest, proportionally developed limbs and decent muscles looks at you in the mirror, then you are a mesomorph, or normosthenic. Your bone, that is, the skeleton, is well developed, and the structural indicators of the internal organs and their physiology meet all standards and meet all the necessary requirements for bodybuilding.

You are lucky - nature has endowed you with an almost ideal body and an organism that works “like a clock.” This means that your potential in sports is the envy of many athletes, who have to make considerable efforts to have the shape that Mother Nature gave you.

broad bone

If in the mirror a short man, relative to his weight, winks at you, whose diaphragm is much higher than that of your skinny friend, the chest is flattened from top to bottom and has a rounded shape, and the amount of subcutaneous fat is the subject of constant battles with and the like, you are an endomorph , or hypersthenic.

Your bone is extremely wide, but this is not bad. But an extremely slow metabolism is precisely the enemy that adds fat under your skin, the constant struggle with which exhausts you so much. Naturally, weight gain is not a problem for you at all. The problem, rather, is to stop it.

Features of training and diet for endomorphs

Since endomorphs easily accumulate fat, the main point is high frequency of training. A positive effect is achieved when working with light weights and minimal rest between approaches. High intensity training is very important.

The endomorph's diet should be balanced, but with less calories. Fats should make up no more than fifteen percent of the diet, carbohydrates - no more than thirty.

How to determine exactly

Of course, a purely visual determination of your body type may not always correspond 100% to reality. And naturally, there are more accurate methods.

https://www.youtube.com/watch?v=https:accounts.google.comServiceLogin

Firstly, the Internet today is replete with a huge number of special online calculators, allowing you to determine your indicators for sure. But you can do this perfectly well on your own, especially since one way or another, you will have to measure either the thickness of your wrist or elbow.

It is much more common to measure your physique using your wrist, so let's focus on this method. So how do you measure it correctly? Take a centimeter or at least a tape measure. Take the watch off your hand and measure the diameter of your hand exactly at the place where you wear your accessory.

If you are a man, and the tape measure turns out to be less than 18 cm, you are an ectomorph, that is, asthenic. For women, this figure is less than 15 cm. If your measurements show 18-20 cm, and for women 15-17 cm, then you are a mesamorph, that is, normosthenic. Finally, if the tape measure is more than 20cm, and a woman’s hand is thicker than 17cm, this is an indicator of a hypersthenic physique, which means you are an endomorph.

The elbow joint is measured using a ruler. To do this, extend your arm in front of you, bend it at the elbow at an angle of exactly 90°, grab the elbow joint with the thumb and index finger of your free hand and measure this distance between the fingers. You can easily find the gradation of the obtained indicators yourself. But, in fact, a mirror and wrist measurements are enough for you to accurately determine your body type.

Thus, having found out your type, you can already understand some of the physiological characteristics of your body, clearly formulate bodybuilding goals and choose the right nutrition and set of exercises to achieve them.

No matter what body type you have, playing sports will only be beneficial, decide on your goals, visit an online sports store, where you will select any necessary equipment or sports nutrition and take action.

This is where I will conclude this article. See you soon in the next issues.

Individuality for a person is everything: from choosing a hairstyle to choosing a car. Everyone tries not to get lost in the crowd. This article will discuss one of the most rated questions among residents all over the world, namely, how to determine your body type? How will this help you become more attractive?

Physique is the totality of parts of the human body and their mutual proportions. But physique characterizes a person’s appearance only at a given moment in time. To obtain more detailed information about the constitution of the human body, the concept of somatotype is used.

Somatotype is a body type that is determined based on a person’s physical data and characterizes the level and characteristics of metabolism (the ratio of muscle, fat and bone tissue). It is inherent in a person at the genetic level and affects the physical development of a person throughout his life.

The process of determining a person’s somatotype is called somatotyping.

The influence of body type on the organization of nutrition and the training process has been proven in practice. Looking at the difference in somatotypes, it becomes obvious that not only should representatives of different types train and eat differently, but the tasks they solve are also different. To find out detailed nutrition and training recommendations for your body type, you must first find out what body type you have.

Where to begin?

Of course, it starts with why such knowledge is needed. Yes, it is obvious that people are all different, the mutation has given us different eye colors, heights, even such a small thing as the shape of our nails - and that’s different for everyone. Against the background of all this, the human figure itself looms as the primary point. Plump, thin, average, with pronounced muscle relief or, on the contrary, with rounded shapes, everything is purely individual. But what if a person is not happy with his body and wants to change it?

There is no arguing about tastes, but if someone doesn’t like themselves, then this is a reason to think about their physical shape. To start such an activity correctly and competently, you need to have a large amount of information. The first thing you need to figure out is how to determine your body type. Since there are several of them, you should familiarize yourself with each one.

What are they?

There are three types of human body:

• ectomorph,
• endomorph,
• mesomorph.

What these words have in common is only consonance, but in fact they conceal radically different concepts, by which it is clear how to determine your body type.

1. Ectomorphs are people with a thin physique. They have little “meat”, that is, a small mass of muscles, narrow shoulders below which are small breasts, non-protruding hips, thin bones. The average ectomorph looks like a fragile person; as a rule, they are of average or above average height. This is all due to the fact that such people have a more developed basic metabolism and it occurs faster.
2. Endomorphs are the opposite of ectomorphs, people with round shapes. There is enough “meat” in the body, and even more fatty tissue, due to which they appear plump or loose. Most often short in stature, with poorly defined muscles. Metabolism is weak.
3. Mesomorphs are the golden mean and are considered the most preferable of all types. Such people have well-developed muscle mass, look athletic, are strongly built, and can be of any height, but most often average.

The influence of body type on nutrition and training

Ectomorph

Men belonging to this type cannot gain the required muscle mass on parts of the body in a short period of time due to the fact that the body increases the breakdown of carbohydrates entering it. They also have a slower protein metabolism. When setting a muscle building goal, success largely depends on proper nutrition.

Nutritionists and experts advise adhering to the following recommendations:

1. You need to eat 5 to 6 times during the day, but do not eat 3 hours before bed. Eat a large portion of food each time, and focus on foods rich in carbohydrates and protein.
2. The diet must include dairy products with a fat content of 1%.
3. Half of your diet should consist of complex carbohydrates.
4. The protein norm is 2.5 grams per 1 kilogram of body weight.
5. Eliminate foods rich in fast carbohydrates from your diet.
6. The daily fat intake should not exceed 20%.

An objective indicator of body type is a maximum, but not exhausting training load. The duration of classes should not exceed 45 minutes, their number should be limited to 3 times a week.

Mesomorph

Owners of this somatotype can boast of ideality in terms of body structure. All advice on nutrition and exercise boils down to the fact that an athlete should not train to exhaustion, and all that is needed is to adhere to a healthy diet.

The daily diet should be built according to the following principle:

• carbohydrates - from 40 to 50%;
• proteins - from 30 to 40%;
• fats - from 10 to 20%.

For this athletic physique in men, there is no need to adhere to strict dietary guidelines and you can periodically eat sweets and starchy foods in limited quantities. In order for muscle growth training to be more effective, basic programs lasting up to an hour should be used 3 to 4 times every 7 days. You should not ignore training, since the lack of physical activity will lead to excess body weight gain, and the loss of physical data given by nature will occur.

Endomorph

In order for a person who has an endomorph body build to achieve his bodybuilding goals, he should first adhere to the following nutritional recommendations:

1. Reduce purely simple carbohydrates in your diet or eliminate them altogether.
2. Enrich your diet with protein foods.
3. Reduce daily caloric intake compared to what is required for mesomorphs.
4. Eat at least 6 times a day.
5. Use sports supplements for good muscle growth.

In training, endomorphs should work with moderate weights, minimal breaks between sets and high intensity. It is recommended to train often and for a long time, about 2 hours per training day. This will speed up your metabolism and bring your body into sculpted shape by burning fat and getting rid of excess weight. In addition to strength training, you should add aerobics, which you should do for an hour 5 times every 7 days. Then the weight will be normal, and the man will look slim and athletic.

https://youtu.be/YxEJot_nMMo

How are men built?

How to determine body type in men? Easily. It is enough to watch him from the side.

In ectomorph men:

• Protruding long limbs.
• Long thin muscles.
• High growth.
• Narrow chest and waist.
• Sharp angular movements, active gait.
• He can eat large quantities and it doesn't affect him.
• After training, he becomes more defined rather than bigger.

Famous representatives: and Brad Pitt.

In endomorph men:

• Wide waist.
• Large skeleton with heavy bones.
• Legs and arms that are not long have a thickness corresponding to the body.
• Even with muscle mass, the body is not sculpted.
• It can look impressive, the body shape is more spherical.
• He gains weight quickly and loses it hard.

Famous representatives: Dwayne Johnson, Russell Crowe.

In mesomorph men:

• The waist is narrow or medium.
• Athletic build, pronounced muscle relief.
• Prominent pectoral muscles.
• Broad, manly shoulders.
• It’s easy to get into shape if you’ve given up on training.

Famous representatives: Hugh Jackman, Arnold Schwarzenegger.

Features of training and diet for mesomorphs

Since mesomorphs adapt well to all kinds of training programs, to achieve good results they need frequent changes in the pace of strength exercises combined with a constant change in the number of repetitions. A good effect is achieved by combining basic exercises at a fast pace with formative exercises.

Since muscle growth is not a problem for this type of person, the diet of a mesomorph should first of all be balanced. The protein content should be about two grams per kilogram of body weight.

By the wrist

Oddly enough, many people do not know about this old method. How to identify a person by their wrist? This method is extremely simple, and most importantly, universal for all people. It's worth noting that it does not provide a 100% guarantee that you are not mixed. This will be discussed in detail below. It is more convenient to do this with a measuring tape, and the result will be accurate. A person's body type can be determined by measuring their wrist.

So, the person took a measurement and got a number. There is a system with which you can compare your results, namely:

• girth 15-17.5 cm - this indicator indicates a fragile physique, its owner is an ectomorph;
• 17.5-20 cm is an average figure, that is, a person is a mesomorph;
• 20 and above - the figure indicates that the person’s body type is endomorph.

Body composition testing

In addition to simple testing methods, there are various types of body composition testing to determine the somatotype (mesomorph, endomorph, ectomorph). The test shows the relationship between the level of subcutaneous fat and muscle mass.

The most commonly performed tests are:

• Skin fold testing. In different parts of the body, the thickness of subcutaneous fatty tissue is measured using calipers, which is used to calculate body composition.
• Testing a body immersed in water. The technique is based on weighing the human body in the usual way and in water. The residual lung capacity is also determined. Next, the necessary calculations are carried out using a special formula.
• Electrical resistance test. This determination method is based on different levels of resistance of body tissues (in particular, adipose tissue and water) to the electric current passing through them.

Having determined the type of constitution (mesomorph, ectomorph, endomorph), girls and boys who want to achieve certain results in improving their own figure are required to follow some rules of physical activity and diet that correspond to their somatotype.

Scientific

It would be wrong to forget that determining your body type is a serious matter, since people use the data obtained to correct genetic and everyday problems. The measurement accuracy will be higher if you approach the issue from the point of view of science, or more precisely, medicine.

One option for this method would be to visit a therapist, or even better, a nutritionist. A professional view of the problem will be more effective and the person will be confident in the data that was provided to him.

Since the formula was developed by the same doctors and specialists, it can be trusted as a scientific result, and not as a rapid test. The formula is called the Pignier index, and its calculation (in cm) is weight (kg) - chest circumference (cm). For example, height is 170 cm, weight is 64.5 kg, and chest circumference is 90 cm. The index will be calculated as 170 - 64.5 - 90 = 15.5

Now you need to compare the results to understand how to determine your body type:

• less than 10 - strong;
• 10-12 - normal;
• 21-25 - average;
• 26-35 - weak;
• More than 36 is very weak.

Entertaining method

https://www.youtube.com/watch?v=ytdevru

In the process of calculating their loved ones, people resort to different methods, often unconventional or methods with a dubious degree of reliability. However, they are also popular. The method of measuring the wrist should not be included here, since it was created by specialists as fast but effective. Now not everyone knows how to determine body type by wrist circumference, but on the Internet (and in this article) you can easily find out.

Websites are full of catchy headlines with quick questions and tables. You should not take this option seriously and listen to the results, but “for fun” many people willingly use them, rather for entertainment in the company of friends or comparison with what they have now. It would be more advisable to determine your body type with a specialist; the person will not waste time and effort.

In addition to the Sheldon somatotyping system, there are other systems:

• Kretschmer's human typology
• Heath-Carter somatosection (based on the Sheldon system)
• Chtetsov's somatotyping
• Chernorutsky somatotyping

Other somatotyping systems highlight their own body types, but although they have different names, they carry almost the same meaning and are similar to the somatotypes of the Sheldon system.

Endomorph: hypersthenic, brachiomorph, picnic

Mesomorph: normosthenic, athletic

Ectomorph: asthenic, dolichomorph

Sometimes ectomorphs are called “hardgainers”, from the English hard - “heavy” and gain - “increase”. This means that people of this body type have a hard time increasing muscle mass and strength.

In the scientific literature, the theory of somatypes is popular, implying a conditional division of various human body types into three key categories - ectomorph (prone to thinness), mesomorph (athletic and muscular by nature) and endomorph (prone to gaining excess weight). It is believed that future sporting success largely depends on your body type.

A similar categorization is used not only in psychology, bearing the names of temperament types (sanguine, melancholic, choleric and phlegmatic), but also in traditional Indian medicine Ayurveda. Unfortunately, despite the popularity of the theory of body types, there are simply no unambiguous and clear criteria for determining one’s somatotype “by eye.”

Do genetics really influence how much fat the body stores? even if you are on a diet?

Most often, it is believed that the key characteristic of a person’s belonging to a certain body type is the thickness of the bones. Typically, ectomorphs have thin bones, while endomorphs have wide bones. It is also important that the wrist circumference remains unchanged regardless of the amount of fat or muscle mass in the body.

In most cases, in ectomorph men, the wrist girth (measurements are taken along the bone just above the location of the wristwatch) is less than 17 cm, in mesomorphs - 17-20 cm, in endomorphs - more than 20 cm. In the summary table below, you will find other characteristics , making it easier to determine your body type.

Anthropologist William Sheldon, author of the theory of body types and temperament, practically does not mention somatotypes separately in his scientific work. In real life, each individual person is a combination of all three body types, but in certain proportions.

It is also interesting that in some people (most often women), the upper body has signs of one body type, and the lower body has characteristics of another. This is why it is extremely difficult for an ordinary person to determine whether he is an endomorph, mesomorph or ectomorph - and no online calculators or mobile phone applications can help him.

Despite the fact that most fitness websites persistently promote the theory of three body types, the scientific community recognized it as untenable back in the 1970s. The main reason was precisely the fact that in reality there are countless combinations of somatotypes, and there are simply no clear criteria for determining these types.

FitSeven recommends following the nutrition and training recommendations below for different body types only if you can be 100% confident that you are one of them. Otherwise, you will need a custom solution consisting of a combination of programs.

https://www.youtube.com/watch?v=upload

Despite the fact that in the middle of the last century, anthropologists determined that there are three dominant human body types - thin (ectomorph), muscular (mesomorph) or overweight (endomorph) - the theory has encountered many difficulties in practical application. The main problem was that most people have a mixed body type.

Ways to determine your somatotype

How to understand what type a particular person belongs to? There are several ways to find out. You can be guided by faster evaluation methods, or use precise formulas that will require a more in-depth study of the issue. The second category of methods for determining somatotype requires more information and time for calculations.

The methods below range from simple to more complex.

1) Visual assessment method

Anyone can use this method. The information necessary to determine the type of body structure is knowledge of all the external characteristics inherent in an ectomorph, mesomorph and endomorph.

When looking at a particular individual, a well-read person can easily understand and identify belonging to one of the three body types.

2) Wrist measurement

This is a fairly old method, the reliability of which many experts today doubt. This definition is based on the measurement of a person's wrist. At the same time, a girth of 17.5 cm in length was initially considered the norm. A smaller wrist girth indicated that its owner was a thin-boned ectomorph. Mesomorphs will have a wrist circumference of up to 20 cm, while those with more impressive figures are endomorphs.

An even more old-fashioned way of determining the relationship between wrist size and somatotype will be effective if there are no measuring instruments at hand. You need to clasp your wrist with your middle and thumb fingers.

If the thumb overlaps the middle finger, then the person is an ectomorph. If the fingers only touch, then the owner of such a wrist is a mesomorph. And if the fingertips do not reach each other, then this is a clear sign of belonging to the endomorphic type.

3) Height to weight measurements

For this, different techniques are used. The simplest and most approximate way would be to subtract 110 from the height indicator in centimeters if the height does not exceed 170 centimeters. The resulting difference will approximately correspond to the ideal weight. Depending on the difference between this figure and the body weight, you can find out what type a person’s weight is close to.

A more complex method involves age-based calculations. The formula allows you to calculate your ideal weight, which is equal to: 50 + 0.75x(height in cm – 150) + (age in years – 20) / 4.

4) Using tables

You can also use the method of determining your body type using a table. To do this, you need to know your weight, height and age and, using the values ​​​​indicated in the diagram, identify your belonging to one or another somatotype.

5) Calculations using formulas

The most accurate approach is considered to be the use of formulas that include several variables, including limb girths, body mass index, and measurement of skin folds. These formulas, derived by anthropologists, are named after their researchers.

So, among the most famous are the somatotyping of Heath-Carter, Chernorutsky, Chtetsov.

6) Analysis of human inclinations

An additional way to clarify knowledge about a particular somatotype would be to study the tendency to be overweight and the body’s reaction to different types of stress. Thus, the tendencies of an ectomorph include a low ability to gain weight, fat and muscle.

There are special calculators that allow you to find out what somatotype a person belongs to. Some measured parameters are taken as a basis, for example, hand and hip girths, height, weight.

Important!

It’s great that in the end the person received information about what body type he/she belongs to. And before you start drawing up a proper and balanced diet, sports programs and other things, you need to consider that:

1. Pure endomorphs, ectomorphs and mesomorphs practically do not exist! In 99% of cases, the human figure contains signs of several types at once and is a completely harmonious combination of them, so it is wrong to blindly follow the recommendations for a certain type.
2. Doctors, nutritionists, fitness trainers are new friends of the future sculptor of his body. It is not enough to know the indices and types; you need to improve according to the letter of health, following the individual instructions of specialists. Otherwise, there is a big risk of harming your health and getting the opposite effect.
3. You can't achieve results just once. It's not the same as learning to ride a bike. Having achieved your dream figure, you will need to maintain it regularly for the effect to be noticeable.
4. You cannot study according to someone else's program. This applies to everyone, but especially to beautiful ladies. Having heard (read in a magazine) 10 tips on being slim or an incredible story about a neighbor who lost weight, they begin to try it on themselves. What absolutely cannot be done. You need to determine what body type you are and how to use it profitably - this is the main task in such a situation.

So what is next?

Knowing your body type is also useful outside of sports activities. Being as familiar with yourself as possible is an opportunity to own not just your body and mind, but to own your emotional state. It’s nice to understand what your body is capable of and how to help yourself achieve your goals.

Ectomorphs

You need to: focus your energy not on muscle growth, but on gaining weight (which can then be turned into muscle mass), choose disciplines to increase endurance and strengthen the immune system.

Endomorphs

You need to: control the calorie content of food (reduce it by 15-20%), engage in disciplines that help you gain not only strength, but also grace, for example, yoga for ladies, oriental martial arts for men.

Mesomorphs

You need to: understand that with age it will be harder to lose weight, and easier to gain it, so you need to balance your weight as early as possible. Any sports discipline is suitable, but especially game disciplines, such as volleyball and tennis.

Genetics is everything to us, but...

Yes, if there is a genetic predisposition to a certain type, it is difficult to eradicate it in yourself, and even more so in future generations. And this is undoubtedly a plus. In such a variety of shapes, sizes, mixed types, a person will always stand out with his individuality. If she doesn’t suit him, then you shouldn’t fight with her, you need to make friends with her and, above all, accept yourself as you are, so that the steps towards your dream are pleasant and conscious, because there is no limit to perfection.

All people are different and this makes each person unique and inimitable. On the way to the same goal, different people achieve different results. This happens because everyone has a different set of moral, volitional and physical qualities. And the more factors you take into account on the way to your goal, the better.

The more you know about yourself, the easier it is to build a plan for your actions and not make mistakes. Perhaps you already know what character traits are characteristic of your zodiac sign. What about your body type? No? Then it's time to take the test, determine your body type and find out. Such knowledge will not only help you achieve more in sports or in the fight against extra pounds, but will also allow you to better know yourself and understand your body.

Features of training and diet for ectomorphs

This type of people, given the high level of metabolic processes taking place in their body, should build physical activity in such a way that the number of calories burned is minimal. The basis of their training should be basic exercises. Each workout is carried out in strength mode for one basic exercise.

Strength loads, increasing working weight, repetitions and approaches are carried out gradually and in stages. A very important point is rest between workouts: the body must fully recover. The loads should be intense, but short in duration.

The diet should be high in calories, with frequent meals, high in complex carbohydrates (50–60%) and plenty of fluids (up to 1 liter per day). The protein content should be about three grams per kilogram of body weight.

Other methods of human typology and somatotyping

There are several somatotyping systems. But the most common and understandable is the Sheldon somatotyping system. In this system, there are three body types:

1. Endomorph - characterized by rounded body shapes. Has relatively short limbs, wide waist and hips, slow metabolism and a tendency to be overweight, and low endurance.
2. Mesomorph - has a proportional build, has broad shoulders and a chest. Bone and muscle tissue predominate over fat. Mesomorphs have good metabolism. This somatotype is predisposed to high physical activity.
3. Ectomorph - has a thin build, the limbs look long against the background of a short body. An ectomorph has narrow shoulders and a chest. Characterized by fast metabolism and a small amount of subcutaneous fat, good endurance. Has difficulty gaining weight.

These are just the main distinguishing features of these body types. To make it easier to remember the names of somatotypes, you can use a simplification:

• endomorphs are plump,
• mesomorphs - with an average build,
• ectomorphs are thin.

Pure variants of these somatotypes are rare. Usually people have mixed body types, in which certain characteristics of various somatotypes are expressed to varying degrees.

The author of this system, William Sheldon, believed that the somatotype cannot be changed during life. He argued that, for example, an endomorph during prolonged fasting becomes only a starved endomorph, but does not approach either a mesomorph or an ectomorph. It is now known that with a properly developed training program and nutrition system, you can not only change your somatotype, but also maintain it in the new state for as long as you like.

The concept of human somatotype

Somatotype is a type of constitution of the human body, which is characterized by certain features of the development of its skeleton, muscles, as well as subcutaneous fatty tissue, genetically determined by the peculiarities of the metabolic processes occurring in the body.

The founder of the somatotyping system, W. Sheldon, proposed the main body types: ectomorph, mesomorph, endomorph. The proposed theory of the main somatotypes of the human body is based on anthropometric measurements using photographic techniques.

The concepts “mesomorph”, “endomorph”, “ectomorph” were borrowed from embryology and correspond to the names of the germ layers:

• endoderm - inner layer;
• mesoderm - middle leaf;
• ectoderm - outer layer.

In accordance with the theory of embryo development, the endoderm gives rise to the development of internal organs, the mesoderm - muscles, bones and blood vessels, the ectoderm - hair, nails, nervous system and brain. W. Sheldon identified seventeen dimensions, which were calculated on a seven-point scale and described using three main indicators.