The effectiveness of training in the gym directly depends on the correctly selected training program. Therefore, the first step on the way to the ideal appearance is to determine your body type.
It is necessary
- - mirror;
- - tape measure;
- - assistant.
Instructions
Step 1
Take off your clothes and stand directly in front of the mirror. Take a close look at your figure, paying attention to proportions. If you have a short neck, a round face, weak muscles, and there is a sufficient amount of fat on your thighs and buttocks, then you belong to the endomorphic body type. Long body, wide chest, well-developed muscles in representatives of the mesomorphic type. The main characteristics of a person with an ectomorphic body type are long limbs, a short torso, narrow chest and shoulders.
Step 2
Determine the type of your constitution according to the Soloviev method. Measure your wrist at its thinnest point. If your result is less than 15 cm for women and 18 cm for men, then you have an asthenic physique characterized by long limbs, a thin neck and underdeveloped muscles. The wrist in women at 15-17 cm and in men at 18-20 cm indicates a normosthenic proportional body composition. The result of more than 17 cm in women and 20 cm in men is found in representatives of a hypersthenic, or broad-boned, physique. The hips and shoulders of such people are wide, and the legs are short.
Step 3
Determine the value of the epigastric angle. Stand facing your helper. Expose your upper body to the waist. Ask a helper to place their hands on your chest so that the tips of the thumbs meet at the convergence point of the lowest twelfth pair of ribs. The rest of the fingers should lie in the intercostal space. Inhale deeply and stay in this position. Have your assistant determine by eye the value of the epigastric angle formed by the lower ribs. If the value of the epigastric angle is less than 90 degrees, then your body type is asthenic, if more than 90 degrees, then hypersthenic, and if this angle is right, then you are a representative of a normosthenic figure.
