To achieve the maximum result in training techniques and it is correct to pick up the program of food, it is necessary to define type of your constitution. According to the theory provided by William H. Sheldon in 1940, constitution of different people it is possible to divide into three types conditionally. Considering features of each of them, it is possible to achieve big results, than blindly following different contradictory exercises and councils.
Instruction
- The ectomorph – lean type of constitution with narrow thorax, thin and very big shoulders. Most often, such people have thin and long hands and legs with small joints, "dry" muscles, and the fat layer under skin is almost absent therefore the ectomorph is never threatened by obesity. To such people difficultly not only to gain weight, but also to build up muscle bulk. Fast metabolism (instant burning of the consumed calories) is the reason for that. Therefore to build muscles, endomorphs need large number of calories and it is necessary to eat before going to bed for prevention of muscular catabolism at night. Short and intensive trainings are shown, constructed on general exercises and focused on big groups of muscles.
- The mesomorph – constitution type with large structure of bones, big muscles and natural athletic constitution. It is easy for these people both to gather, and to lose weight. Mesomorphs have natural power and rectangular shape of body that is ideal basis for extension of muscles. People of this kind of constitution perfectly react to trainings with burdening and power loadings, quite well and quickly gain muscle bulk. Easy set of fat weight belongs to shortcomings of such structure of body therefore, these people have to watch the number of the consumed calories. The combination kardio and power trainings is shown to mesomorphs.
- Endomorph – constitution type with massive and "soft" body. "Thickset" and low people, as a rule, have thick legs and hands, but thin anklebones and wrists. Easily gain fat weight, most often suffer from excess adipopexis. Endomorphs are rather strong, especially in upper part of legs, they suit such exercises as press legs and squats. People with such type of constitution easily gain weight and, generally not muscular, but fat weight. It is difficult for endomorphs to get rid of excess fat, because of slow metabolism. To minimize gain of hypodermic layer people of this kind of constitution need to increase metabolism. As for trainings, it is necessary to pay special attention to power trainings in combination with kardio loadings.