Main body types in women: how to determine?

Why does a woman need to know her body type? What does it affect? It turns out, almost everything. Body type is determined genetically and cannot be changed through exercise or diet. It is he who “tells” our body how to work: in what places to accumulate fat, how to quickly gain weight and lose it. It is the peculiarities of our constitution that influence the choice of style and clothing styles, and even leave an imprint on the character and perception of ourselves and the world around us!

An accurate determination of body type and characteristics helps nutritionists create effective diets, fitness trainers - individual training programs, and doctors - the correct treatment regimen.

In this article:

• » How to determine a woman’s body type
• » Asthenic body type
• » Normosthenic body type
• » Hypersthenic body type
• » Body build, height and leg length
• » Whites and the Pinier Index
• » Weight norm

How to determine a woman's body type

According to the classification of Professor V.M. Chernorutsky, there are three main body types: asthenic, normosthenic and hypersthenic. As noted above, body type is determined genetically. But in childhood, with prolonged exposure to any external factors, it is possible for nature to change the inherent genotype. This is influenced by long-term eating habits, exercise regimen, as well as some diseases suffered before puberty.

• » Types of female figures: how to determine your body type based on your parameters
• » Body type test
• » Selection of wardrobe according to body type

Body type in women - 6 types

When it comes to fine-tuning physical shape through an exercise program, the three categories described above are far too few for women. We had to expand the classification to 6 types: A-shaped, H-shaped, I-shaped. O-shaped, T-shaped and X-shaped.

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.

Now that you know your body type, it is much easier for you to understand the peculiarities of certain processes in your body and adjust your regular workouts and healthy eating to them. This can greatly improve the effectiveness of your diet and gym work, as well as boost your self-confidence!

Asthenic body type

Women of this constitution are characterized by general thinness, a long and thin neck, narrow shoulders, a flat and narrow chest, elongated thin limbs, an elongated face and a thin nose.
Height is often above average. The muscles of such women are poorly developed. Therefore, they lack strength and endurance. But the representatives of this group are energetic, light and graceful, and have little weight. One of the obvious advantages of an asthenic physique is the minimal tendency to be overweight. Asthenics often have tall stature and a fragile skeletal system. Due to their structural features, they have low blood pressure and a reduced level of hemoglobin. They often suffer from problems with the spine. Among the “occupational” diseases are frequent colds, stomach problems and vegetative-vascular dystonia. Such people are very thermophilic and do not tolerate cold well.

Dietary recommendations for asthenics: Proteins 20-30%, Fats 20-30%, Carbohydrates 50-60%

When choosing sports disciplines, it is better to give preference to those that are aimed at developing missing skills: strength and endurance. These include swimming, aerobics, and dancing. To correctly classify your body type as thin-boned, measure the circumference of your wrist. In the group under consideration, it should be less than 16 cm.

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What kind of psychotype is this?

It is believed that physique is transmitted genetically, but already in childhood, under the influence of nutrition, physical activity, and certain diseases, changes in the natural genotype can occur. A similar relationship can be traced using the example of an asthenic personality type.

By definition, an asthenic (asthenia lat. weakness) is, in psychology, a defensive person (the opposite of an aggressive person), with such traits as instability and weakness of nervous processes, excessive impressionability and suspiciousness, against their background - rapid fatigue. Such individuals occur frequently, so a certain approach is needed to them.

For your information. The asthenic personality type is easily recognized by its characteristic external signs: narrow shoulders, weak muscle mass, thin bones, which creates a feeling of exhaustion. The face is angular, with pale skin and small features, for example, like those of the well-known Don Quixote.

Among the psychological characteristics of this type, in the first place is increased neuropsychic excitability, which distinguishes it from others.

For your information. Parents of an asthenic child or managers who have such an employee need to take into account one circumstance: the weakness and rapid exhaustion of asthenic children makes their work ineffective. This is a direct path to the development of low self-esteem, painful pride and suspiciousness.

An important feature is the susceptibility of asthenics to neurasthenia, therefore somatic disorders are superimposed on asthenic qualities: incomprehensible pain, restless sleep, malfunction of the intestines, increased heartbeat.

As a result, the asthenic type is characterized by a high degree of fatigue and irritability, and a tendency to hypochondria. This must be taken into account when communicating with him, avoiding sudden angry outbursts and emotional breakdowns due to unfulfilled projects.

Asthenics can be easily identified by their appearance

Psychologists note that the character of an asthenic person makes both him and those around him suffer. The grievances and disrespect that accumulate in his life a lot require an outlet. As a rule, irritation spills out on loved ones; he can become a domestic tyrant.

Normosthenic body type

In women of this constitution, the main body dimensions are proportional. Such ladies often have slender legs, a thin waist and, in general, a beautiful harmonious figure. Height is usually average.

Normosthenics do not have “occupational” diseases, because Among all body types, this is the most balanced and harmonious. But with age, women with such a constitution should pay more attention to nutrition and exercise regimen to avoid weight gain and related diseases.

Dietary recommendations for normosthenics: Proteins 30-40%, Fats 10-20%, Carbohydrates 40-50%

Such people are naturally well-coordinated, sharp and fast. Among the sports disciplines, the best sports are game types (volleyball, basketball, etc.), as well as tennis and water aerobics. The wrist circumference should be between 16 and 18.5 cm.

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Asthenic character

The character of asthenics is comparable to schizoid accentuation and melancholic temperament. These people are hypersensitive, but at the same time they often retreat into their inner world - to take a break from the overload of external influences. Despite a high degree of empathy (no one like an asthenic person can understand and feel the internal state of another), they often show tactlessness or clumsiness in communication. This occurs not so much from a desire to offend or a lack of upbringing, but rather from the fact that a person does not attach importance to feigned smiles and forced standards of decency.

Asthenics are reluctant to undergo correction and generally do not like changes; such moments are given to them with great stress. The mood may seem unstable (from coldness to maximum sympathy), but if you look closely, a pattern of these manifestations will appear (for example, aloofness when strangers appear or increased talkativeness among friends). Such people are characterized by internal conflict, expressed in low self-esteem and uncertainty, which are combined with vanity and hot-tempered behavior. Underestimation of one's own importance can accumulate in a person for a long time. Undermining the resources of the psyche and ultimately pouring out into a stream of rage towards others for an insignificant reason.

As for life manifestations, asthenics tend to enjoy and delve deeper into the process of work, giving less importance to the results. The need for creativity and the absence of any boundaries is central not only in professional activities, but throughout life. Due to rapid exhaustion, asthenics need periodic rest, and attempts to maintain the established schedule can cost the company large losses (due to mistakes or irritability), and the person’s health.

The speed of mental processes affects the type of reaction and activity. Thus, asthenics flare up very quickly and in order to get excited about a new idea or develop an affective emotional reaction, they need several times less time than all other types. In the case of positive emotions, this can be a plus, as well as activity, but negative experiences and ideas of revenge take over them at the same speed. But the assessment situation changes dramatically after a couple of moments - they quickly run out of steam and get tired. Within minutes the joy disappears, the enthusiasm disappears and the person sits without making any attempts and is emotionally disconnected.

With each nervous breakdown, experiences increasingly affect the somatic state of the asthenic, which is why they become frequent visitors to hospitals. The high likelihood of developing hypochondriacal symptoms is due to both physical weakness and mental instability. Timely prevention and independent work with your own characteristics will help to avoid the effects of hospitalism and psychosomatics.

Hypersthenic body type

Women of this constitution have heavy and wide bones, voluminous shoulders, a wide and short chest, and slightly shortened limbs (as a rule). Height is often below average. The disadvantages of a hypersthenic physique include a low metabolic rate, which implies an increased tendency to be overweight.

The main enemies of hypersthenics are diseases associated with excess weight: cardiovascular diseases, diabetes and even cancer. For such people, it is extremely important to develop correct eating habits and monitor their health from childhood. The most important thing is to limit your fat intake. focusing on proteins and complex carbohydrates.

Dietary recommendations for hypersthenics: Proteins 40-50%, Fats 10%, Carbohydrates 30-40%

By nature, women of the hypersthenic type have strength and endurance, but are deprived of flexibility and grace. Therefore, the recommended sports disciplines are the following: yoga, callanetics, martial arts, etc. The circumference of the wrist for a large-boned physique is more than 18.5 cm.

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Features of this type

Asthenics are physically weak people who hide their feelings. They remember unflattering statements in their direction for a long time and silently experience grievances. They are very unsure of themselves and susceptible to suspiciousness. They scroll through conflict situations in their heads, but do not try to find out the reason for the bad attitude towards themselves. Suspiciousness makes asthenic anxious, absent-minded and restless. This psychotype prefers loneliness. He is unsociable and does not suffer from lack of friends. Wants to live modestly and not stand out. In awkward situations, she blushes and becomes embarrassed.

Character leaves such an imprint on his appearance:

• long arms and legs;
• tall or short;
• thin build;
• narrow nose;
• thin face.

An asthenic person has pale skin, cold extremities and weak adaptive abilities. He is physically intolerant and gets tired quickly.

The same cannot be said about the inner strength of spirit. The asthenic type has ambition, is able to work hard to achieve a goal and does not stop in the face of difficulties. Such a person has his own convictions, and he acts as he considers necessary and correct.

Characteristic

According to accentuation (strongly expressed character traits), an asthenic person has a schizoid or schizothymic temperament. His character consists of the following traits:

1. 1. Modesty.
2. 2. Complexity.
3. 3. Suspiciousness.
4. 4. Closedness.
5. 5. Stiffness.
6. 6. Scrupulousness.
7. 7. Nervousness.

He is emotionally closed and does not consider it necessary to share his feelings. In difficult periods of life, it seems to him that he is insignificant in relation to others and has achieved nothing, which is why he begins to engage in self-criticism and belittlement of his merits. Self-doubt is expressed in shyness and indecisiveness. Experiences exhaust him and deprive him of strength.

Close people have to deal with his outbursts of irritability. Asthenic shouts at them and unfairly insults them. And after a surge of negative emotions, repentance comes along with tears and apologies. The reason for his irritability is dissatisfaction with his actions, as well as fatigue and a difficult period in life.

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Body build, height and leg length

You can also determine your body type based on your height and leg length. For a normal and broad-boned body build, normal height is considered to be between 166 and 170 cm, while for an asthenic body build it is considered to be between 168 and 172 cm. There are certain proportions between the height and length of a person’s legs. Legs are considered short if their length is less than half the height.

The length of the legs is measured from the tuberosity of the femur, located opposite the hip joint, to the floor.

The ideal leg length should be within the following limits:

• » asthenic type: legs are 2-4 cm longer than half the height
• » normosthenic type: legs are 4-6 cm longer than half the height
• » hypersthenic type: legs are 6-9 cm longer than half the height

Don't be discouraged if your performance doesn't match the ideal. You can create the appearance of the desired leg length with the help of heels. By the way, this is one of the ways to choose the ideal heel height. Just count how many cm you fall short of the standards and wear heels of exactly that height.

• »What are the proportions in clothing?
• » Ideal proportions of the female figure
• » Ideal proportions of the human body. The theory of the golden section.
• » Body type test

Classification and description of psychotypes

Returning to the main classification of psychotypes, according to Kretschmer, it is worth noting that the characteristic features of a certain personality temperament can be identified already during the first communication with a person. The fact is that the inner world not only affects a person’s behavior, appearance and mood, but is also reflected in many other nuances.

That is why, when meeting a person for the first time, it is not at all difficult to understand what kind of mentality and temperament he has. Although, as in any other science, exceptions to the rules are allowed in psychology, usually the first opinion about the interlocutor almost always turns out to be correct.

In the same way, you can get your idea of ​​a person’s character by the composition of his body. The specificity of the body structure of a particular type is expressed in certain characteristics. If you are interested in body types, you can identify the following temperament characteristics for each of them.

Normosthenic (athletic, or more commonly known as mesomorph). This is a man with excellent physical shape, given to him by nature. The character of a person with a similar disposition will be dominated by such traits as the desire for dominance and leadership.

Typically, normosthenics are happy, energetic, self-confident people. They are good speakers and conversationalists, and they also enjoy physical activity and enjoy completing tasks. Although a normosthenic person is sociable, due to his constant desire for leadership, communication with representatives of the same somatotype does not work out for him.

Hypersthenic (also known as endomorph, picnic type). Unlike normosthenics, hypersthenics are people with a heavy build who usually have problems with excess weight. It is worth noting that such a person is impressed by diets and specially designed menus, while the prospect of visiting a sports or gym is completely bleak for her. However, despite their excess weight, hypersthenics know how and love to communicate with other people. Therefore, they are excellent at maintaining relationships and making new connections.

Asthenic, or ectomorph (asthenic type). Representatives of this category of psychotype are usually weak and unemotional people. Their body is usually thin and their face has angular contours. A representative of this type will be characterized by such character traits as irritability, slowness, reluctance to engage in physical labor and take responsibility. But, speaking about who asthenics are, we should not forget about one of their features - the ability to carefully analyze everything and act only after drawing up a detailed action plan.

We recommend: What is asthenia?

The above classification of people according to their physique is conditional. In the real world, we can see how body types and personality traits mix together. That is why each person is a unique personality, even if his figure resembles a specific description and character type.

Individual wardrobe plan

Whiteles and the Pinier index

Vitles (from English vitels vital organs) - dimensions of the female figure - height, leg length, chest, waist, hips

Normal “whites” indicators for young women:

For a more objective assessment, you can also use the Pinier index indicators.

Pinier index = standing height (cm) – (body weight (kg) + chest circumference (cm))

With indicators less than 10 – strong (dense) physique; 10-25 – normal; 26-35 – weak; more than 35 – very weak.

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Weight norm

Of course, excess weight does not decorate any woman. Beauty is health, slimness, fitness. It is these external data that men consider ideal on a subconscious level. In addition, obesity leads to premature aging of the entire body. That is why it is very important to know the limits of your normal weight. But what do they depend on? Is it just a matter of height and age? Not only. To correctly determine your weight norm, you need to take into account the features of your figure: general body structure (type of constitution), shoulder width, chest features, etc.

However, we must not forget that excess weight is not always a sign of excess fat in the body. Adipose tissue is an integral part of any living organism. And he needs it vitally. Under normal conditions, the amount of fat in men is 1/20, and in women 1/16 of body weight. And about 75% of all fat is located directly under the skin. A small amount of fat under the skin protects against bruises and hypothermia. A certain minimum of fat in the internal organs keeps them in their proper place and protects them from excessive mobility, injuries and concussions. In addition, fat is energy that can be used when needed.

Our website presents several methods for calculating weight norms based on the characteristics of your body type.

Using the formula below you can find out your weight per 1 centimeter of height:

Weight per 1 cm of height = body weight (grams) / height (centimeters)

The data obtained can be compared with the recommended weight standards for different age categories, according to the table below:

Knowing your body type, multiply the coefficient by your height and you will get your normal weight.

The maximum permissible weight for women at a certain age can be calculated from the table below:

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WHAT DO YOU THINK ABOUT THIS TOPIC?

Development and work on oneself asthenics

Often the main problem of asthenics is considered to be their physique. But only a specialist will determine whether this type needs to work on gaining weight. It is more useful to correct their emotions and manner of communication:

• Sports will help stabilize the mental and physical state of an asthenic person. Active, competitive types of wrestling are suitable.
• Activities such as athletics and running are useful to safely release pent-up tension.
• Yoga and meditation will relax and calm the nervous system. They will teach you how to control outbursts of aggression.

Sports exercises help asthenics work on themselves for emotional correction

• It is useful to vary your communication to increase social interaction. Visiting sections, creative clubs, and excursions will help you meet new people. The main thing is to find a comfortable group for yourself.
• The help of a psychotherapist will be effective in order to change the emotional background using special techniques. The main task for an asthenic is the ability to control emotions and cope with excessive reflection.

It is important for representatives of the asthenic type to find sources of energy, learn to save mental and physical resources, organize life and activities in accordance with their character and abilities