Who is a normosthenic - 12 features of this type of character

Have you ever wondered: is there a relationship between a person’s physique and his character?
According to many years of research conducted by the famous psychologist Ernst Kretschmer, according to this criterion, people can be divided into three psychotypes: asthenic, normosthenic, hypersthenic. People with these body types differ in the ratio of muscles and fat tissue, bone width, and the speed of metabolic processes in the body. Let's figure out how to determine how a normosthenic differs from a hypersthenic and an asthenic, what are the psychological characteristics of men and women of this type.

Development and work on oneself asthenics

Many consider the main problem of asthenics exclusively with thinness, although only a doctor can advise an asthenic to gain weight for medical reasons.
More significant is the correction of the emotional palette and features of building your own life. An important point that combines concern for mental and physical well-being is sport. Moreover, it is better for asthenics to choose active, paired, competitive sports or various styles of wrestling. Private yoga classes with an instructor can help you relax and calm your nervous system, but the most important thing is to learn how to control your aggressive outbursts and work with suppressed emotions. Wrestling, running, athletics are places where you can safely release accumulated tension, and therefore protect yourself and your loved ones from random outbursts of anger due to the accumulation of tension.

The more tension an asthenic person can relieve in a safe way, the more internal resources appear, since the psyche spends more energy on restraining itself than on reacting. Everything that could not be realized through active actions should continue to be removed through relaxation. Alcohol and drugs are contraindicated here, since they relax the muscles, but activate the nervous system, causing it to become even more inflated. So after a good workout, massage or swimming is recommended.

You can establish social interaction by setting yourself the goal of meeting a couple of new people every day (or at least every Saturday). The main thing here is not collecting ticks, but trying to find a way of communication in which you feel maximum comfort and naturalness of the situation and your presence in it.

The longest process will be working on your inner feeling and perception of yourself - self-esteem, self-criticism, expectations and demands from others, and so on. Such categories can be dealt with over the course of several months, and to make the process more effective and faster, it is better to seek the advice of a psychotherapist. Stabilization of the emotional background is one of the primary tasks that an asthenic person should work on. The ability to control your emotions and expectations, stop excessive reflection and self-deprecation.

The ability to find sources of energy and fullness will help you not become exhausted at such a rate. For some it will be their own creativity, and for others it will be an opportunity for dosed communication with people. Saving mental resources and their timely replenishment is an algorithm necessary for every asthenic.

Text: Olga Kim

German psychologist and scientist Ernst Kretschmer studied a huge number of people, measuring both their physique and character. In the end, he came to the conclusion that there is a clear relationship between a person’s psychotype and the makeup of his temperament and emotionality. Kretschmer identified three main human psychotypes, one of which is asthenic. What characterizes asthenic?

Who is it

It is quite easy to identify a normosthenic person even when passing by - these are people with advertising and athletic proportions. They are tall, proportionally built and full of physical strength. Normosthenics rarely go unnoticed, since they do not have fear and a reduced level of self-esteem. The gait of this type is cheerful and energetic, posture is always ideal, as for more detailed manifestations, facial expressions are clear and expressive, the voice is loud and confident. In principle, confidence is conveyed by their every gesture, but observing the need to behave quietly and inconspicuously, speak quietly, and not attract unnecessary attention will be quite difficult.

Such a developed physical part of a person makes almost any physical work or withstanding long-term stress feasible for him. They are the ones who are happy to go to the gym at the end of the work week, receiving true pleasure from working on their body. The hidden need for movement makes us choose active types of recreation, prefer walking instead of the metro, and mountaineering instead of sunbathing by the pool. The increased need for activity has another side - the need to constantly replenish energy, so the metabolism of a normosthenic is slightly accelerated, and if, contrary to its nature, it sits all day long, it will soon threaten obesity. In this situation, a normosthenic person will be able to lose weight either by revising their lifestyle and introducing more physical activity, or by following a strict diet.

Since a person cannot change his appetite, it is necessary to regulate the foods consumed and the load. A normosthenic person who does not monitor these parameters risks soon not only saying goodbye to a fairly proportionate and beautiful figure, but also developing health problems. The weak points of normosthenics are the heart, blood vessels and skin, as an organ that removes toxins from the body. Recommendations for balancing nutrition include minimizing the amount of carbohydrates and eating more protein foods. The ideal would be three full meals a day containing healthy foods, and snacks should consist exclusively of fruits or vegetables.

Regarding training, normosthenics are advised to combine all types of load so that the body, designed for sports and strength achievements, feels the development and joy of movement. If training on simulators seems boring, alternatives are quite possible in the form of diving, kayaking, hiking in the mountains, piloting a motorcycle - any active leisure options, including those containing a higher level of extreme sports. It is the normosthenic type that is designed to successfully cope with such overloads, which, for example, are inaccessible to asthenics in general.

Standard body type

Those with a standard body shape have shoulders that are slightly wider than the waist, thus creating the desired V-shaped torso (broad shoulders with a narrower waist). You tend to lose and gain weight very easily.

Some men with a standard body type may have excess weight in the abdominal or chest area. If you have it, admit it, you need to know the enemy by sight.

Let's remember the 3 golden rules:

- Try to look taller - It all depends on your height, however, you can make you taller and slimmer in almost any situation. - We strive for a narrow waist - If you have a belly, then you will have to work on your waist. - Broad shoulders - As a rule, the shoulders have you are wide enough, they just need to be emphasized.

Raising legs from a standing position on all fours

Lifting helps pump up the buttocks and remove cellulite from them. Technique: 1. Take the starting position - kneel down and place your palms on the floor in front of you. 2. Straighten your spine and draw in your stomach. 3. Move your left leg back a little and smoothly lift it until it reaches a horizontal plane. 4. Return the leg to the starting position. 5. Do 12-16 repetitions. 6. Repeat the exercise with your right leg. Number of episodes – 3-4. The pause to restore energy between cycles is 80 seconds.

Normosthenik ecg

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Normostenic – Leadership qualities predominate

The average figure of a normosthenic can sometimes even be athletic. A normal metabolism can be an advantage, but an unbalanced diet and excessive consumption of junk food can result in a curvy body shape. This type of personality strives to take a leading position in everything, so not all people manage to find a common language with them. Male normosthenics usually devote a lot of time to their figure, so they look athletic and fit. The female figure of normosthenics is an ideal for many: on average, thin, slightly curvy, but has graceful forms, without unnecessary flaws.

This type of personality spends a lot of effort and energy on subjugating other people, so in order to restore their resources they need to eat well. Normosthenics have an excellent appetite. Excessive enthusiasm for eating food for this psychotype results in obesity.

The normosthenic personality type is ready to take risks without any extra thought, to make every effort to achieve success. Will never be in the shadows, always strives to be on top and wants recognition and standing out among the masses

Uses any means to attract attention and control other people, even to bend them to his will. Normostenic has excellent oratory skills, is overly ambitious, and has a good sense of humor.

He is an emotional person, but when it comes to other people, he is rather cold-blooded and dismissive.

Menu for diet

It is advisable for normosthenics to eat at least 5 times a day in small portions. With high physical activity, you can make an additional 1-2 light snacks with low-carbohydrate foods: nuts, cottage cheese, eggs. Small meals will help maintain your metabolism at a high level and prevent fat deposition. The daily menu may look like this: 1. Breakfast. 4 egg omelette. 2. 2nd breakfast. Cottage cheese casserole with dried fruits and nuts. 3. Lunch. Steamed veal cutlets, buckwheat porridge, fresh vegetable salad. 4. Afternoon snack. Greek salad. 5. Dinner. Grilled mackerel, boiled rice, fresh vegetables. It is recommended to drink tea, coffee and other liquids 30 minutes after meals. A fitness trainer or nutritionist should draw up a detailed diet indicating the serving size and its calorie content. The specialist will take into account age, weight, health status, lifestyle and other factors that are necessary to create a personal diet.

Features of the endomorph

In people classified as endomorphs or hypersthenics, the transverse dimensions of the body prevail over the longitudinal ones. Their characteristic features:

• broad shoulders;
• wide, barrel-shaped chest;
• relatively short limbs;
• wide pelvis;
• bones and joints are thick and massive.

The muscles are sufficiently developed, as is the subcutaneous fat layer. This is why hypersthenics do not look athletic - they look massive. In general, endomorphs are genetically adapted to perform brute force work; their musculoskeletal and endocrine systems are designed for this.

Tendency to accumulate fat mass

Endomorphs have high levels of testosterone and insulin. It is this combination that allows representatives of the described type to gain weight. At the same time, hypersthenics have a relative predominance of the parasympathetic nervous system, so they love to eat and have sufficient or increased appetite.

This feature imposes on endomorphs the obligation to be very strict about their diet - nutrition for an endomorph must be carefully selected and balanced so as not to once again cause the appearance of excess fat on the body.

It is advisable for people with this somatotype to choose typical strength sports - bodybuilding, strongman, crossfit, rugby. Anything that provides typical work for hypersthenics is suitable - strength and preferably for a certain period of time, sufficient for the increased concentration of cholesterol and blood glucose to be used for energy needs.

Large meals are undesirable for endomorphs: the more the intestinal walls are stretched and the more toned the parasympathetic system is, the greater the reaction of enkephalin and insulin release. Therefore, the classic diet plan for bodybuilders, consisting of 6-8 meals in small portions with a minimally sufficient amount of carbohydrates, is well suited for hypersthenics - both in order to look better, and in order to feel better and avoid a number of the above diseases.

Specifics of the central nervous system

Due to the low level of hormones of the sympathetic system, as well as due to the low manifestation of androgenic activity of testosterone, hypersthenics are not aggressive and are relatively slow. The muscle composition is dominated by glycolytic muscle fibers. Thanks to this, hypersthenics are capable of performing powerful power movements, but in a limited time period. Simply put, hypersthenics by nature don’t have very much endurance.

However, with appropriate training, the mitochondrial apparatus can be developed in glycolytic muscle fibers, which will help correct this deficiency. Impact martial arts are not for them. Endomorphs will feel more comfortable in various types of wrestling, especially where there is a tough ground game - jiu-jitsu, judo, classical wrestling. The limbs of hypersthenics are short, the muscle bellies are thick, the levers are not long - it is easier for hypersthenics to demonstrate maximum strength due to the reduced amplitude. For the same reasons, endomorphs will feel comfortable in arm wrestling and powerlifting.

Areas of sports implementation of an endomorph

A large amount of adipose tissue may lead to the idea that hypersthenics need more cardio exercise. This is not true at all. The joints of endomorphs are large, formed by the joints of fairly thick bones. Such structures, even at rest, require significant blood supply, which they receive from the surrounding muscles. Cardio loads the joints, while not only not increasing, but even decreasing the amount of muscle tissue.

So the most optimal would be a special training program for endomorphs, combining heavy strength training and volumetric bodybuilding training. In this case, the diet should be complete, providing growing muscles with sufficient energy. But it is better to reduce the amount of carbohydrates - this way we will reduce insulin emissions, reduce the amount of adipose tissue and allow testosterone to more effectively perform its task in building muscle and reducing the percentage of subcutaneous fat.

Let’s not forget that “drying” will be much more difficult psychologically and physically for a hypersthenic person, which will have a very negative impact on the latter’s health.

Recommended Diet

Despite their fast metabolism, normosthenics tend to be obese. The most common cause of excess body weight is a large amount of carbohydrates in the diet. The main danger to your figure is fast carbohydrates. They cause an increase in blood sugar and a powerful release of insulin - the main factor in obesity. To maintain physical fitness, it is necessary to maintain a balance of BJU. Proteins should make up 40% of the total amount of nutrients that enter the body with food. The proportion of fat in the diet should be 35%. You need to consume the same amount of carbohydrates. The list of recommended products looks like this: • kefir, milk, cheese, cottage cheese; • lean parts of meat and chicken; • fish, shrimp, mussels, oysters; • eggs; • cereals (pearl barley, barley, rice, buckwheat); • nuts; • vegetable and butter; • fresh vegetables: white cabbage and Brussels sprouts, mushrooms, tomatoes, cucumbers. The following products are prohibited: • canned food; • bakery products and sweets; • products that contain a lot of salt, preservatives and flavor enhancers; • potato chips; • juices and sweet carbonated drinks; • semi-finished meat products; • mayonnaise and sauces. It is recommended to drink beer and strong alcoholic drinks no more than 2 times a month, because... they inhibit the production of growth hormone and testosterone, causing fat deposition in problem areas (hips, buttocks, abdomen, under the shoulder blades). An excessive amount of salt in the diet can cause swelling and fluid retention in the body, as a result of which even a normosthenic person can lose the natural attractiveness of his figure. To prevent this from happening, it is recommended to limit the amount of salt to 3 g per day.

Classifications of body types according to body components.

Classification of body types by bone component.

1. Thin-boned (asthenic) body type. Women with this body type have long limbs, thin bones, a long and thin neck, and relatively weakly developed muscles. As a rule, representatives of the thin-boned type are light in weight; they are active, active and even with increased nutrition they gain weight slowly.
2. Normal (normosthenic) body type. As a rule, they have a beautiful, proportionally built figure. The main body dimensions are distinguished by the correct ratio.
3. Broad-boned (hypersthenic). Representatives of this body type have larger transverse body dimensions than normosthenics and asthenics. They are distinguished by wide, thick and heavy bones; their shoulders, chest and hips are wide; legs are short. Women with this body type are most likely to be overweight.

Classification of body types by fat component.

Group 4 (additional) - with increased fat deposition in certain areas of the body,

MammaТtrochanter

Classification of body types by muscle component.

Main features:Additional features:Note.

The advantage of V.V.’s scheme BunakaDisadvantages.

Horizontal bar

The exercise for the abdominal muscles is performed statically, so it can be used to maintain shape even for those who have contraindications to high-amplitude movements. The correct algorithm of actions looks like this: 1. Lower yourself onto the gymnastic mat face down and rest your elbows and toes on the surface. 2. Raise your butt up so that the neck, spinal column and hips are straightened in one line. 3. Pull in your abdominal muscles and hold in this position for as long as possible. 4. Rest for a minute and do the horizontal plank 3 more times.

Signs of mixed types

Everything described above refers to manifestations of “pure” body types. In life, it is extremely rare to meet people who belong to any one body type. Mixed, intermediate options are more common. Within one individual, at least all three body types can be combined: the bone structure of an asthenic, the muscle mass of a normosthenic, and the tendency to accumulate fat from a hypersthenic.

But a lot is in your hands. For example, you can improve your figure by eating healthy foods and doing sports and exercise. Or you can make it worse by eating fast food, washing it down with cola while watching TV shows and soap operas.

If you are not naturally prone to fat gain and have good muscle mass, do not think that a sedentary lifestyle and poor diet will not lead you to excess body fat or diabetes. This will simply happen to you 10-15 years later than to an endomorph, all other things being equal.

Lunges with dumbbells

A complex exercise helps to pump up 3 large muscle groups at once: hamstrings, quadriceps and buttocks. Technique: 1. Take 2 dumbbells and place them along the body on straight arms. 2. Place your feet at shoulder level. 3. While inhaling, take an amplitude step with your right leg, transferring your body weight to it. 4. As you exhale, smoothly return to a vertical position. 5. Perform a similar lunge on the left leg. 6. Take 10-15 steps with each leg. 7. After a pause of 2 minutes, perform 4 more identical series.

Who is a mesomorph, description of the body structure of men and women, photo

The mesomorphic (normosthenic) body type is as close as possible to the average statistical characteristics of the human body. The lucky ones belonging to this type are distinguished by an athletic build with the following general features:

• a small amount of subcutaneous fat, which is evenly distributed throughout the body
• slim, athletic and compact body
• medium width with skeleton and bones
• well-developed shoulders, which are often square in shape
• proportional body and limbs
• developed muscles
• elastic belly
• good endurance
• balance of the sympathetic and parasympathetic nervous systems
• normal metabolism, which allows you to maintain a fit and slim body with proper nutrition
• the ability to quickly lose weight and build muscle with the help of workouts and diets
• usually with a well-defined lower jaw
• coarse hair

It must be said that, despite the natural athleticism, the mesomorphic type has the ability to quickly gain not only muscle, but also excess fat. Therefore, they need to adhere to a healthy diet.

Mesomorphic men often achieve success in bodybuilding, as they are true natural athletes, whose typical features are:

• massive cubic head
• wide protruding chest
• trapezoidal body with a narrow pelvis
• predominance of the torso over the abdominal region
• wide shoulder span
• muscular limbs
• possession of natural strength
• rapid muscle growth

Women of a mesomorphic body type are the happy owners of a proportionate, slender figure, which is characterized by the following:

• legs are generally longer than the upper body
• shoulders slightly wider than hips
• average or above average height
• "curvy" and body relief
• The body type is usually “hourglass”, and in cases of excess weight gain – “apple”

Mesomorphs are people of action who are often endowed with the following qualities:

• aptitude for leadership
• courage
• assertiveness
• ambitious
• love for active walks and sports
• adventurism
• self-confidence
• pain tolerance

The mesomorphic type most often suffers from diseases:

• digestive system
• respiratory organs
• rheumatism
• high blood pressure

Popular mesomorphic people:

• Bruce Williss
• George Clooney
• Arnold Schwarzenegger
• Hugh Jackman
• Sylvester Stallone
• Madonna
• Anna Kournikova
• Sydney Crawford
• Tina Turner
• Halle Berry

Squats with weights

Effectively used for muscle fatigue in the thighs and buttocks, getting rid of cellulite in the lower torso. Technique: 1. Firmly clasp the bar of one dumbbell or a bottle of water with your palms, placing it in front of you. 2. Place your shins at shoulder level. 3. Retract your abdominal muscles and straighten your back. 4. As you inhale, slowly lower your body to the “squat” position. 5. While exhaling, smoothly rise to the starting position. 6. Do 18-20 repetitions. 7. After a minute and a half, which is necessary to catch your breath and reduce your heart rate, do 3 more approaches.

Classification of women's body types.

The scheme was proposed by I.B. Talent in 1927 Specifically designed to describe the constitution of women. The author identified three groups of types, differing not only in morphological, but also in psychophysiological characteristics. The author did not present criteria for psychophysiological characteristics.

The main features of constitutional types: body length, degree of fat deposition, muscle development, shape of the chest and abdomen, body proportions.

Construction principle: individual types are combined into three groups:

• leptosomal constitutions - characterized primarily by narrow constitution, predominant growth in length;
• mesosomal constitution - the main characteristic is medium or broad build, predominance of growth in width;
• megalosomic constitutions - distinguished primarily by their massive build and large size, uniform growth in length and width.

Women's body types

According to the classification of Professor V.M. Chernorutsky, there are three main body types of women: asthenic, normosthenic and hypersthenic.

Asthenic body type of a woman

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.

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.

Normosthenic female 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. 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.

Hypersthenic body type of woman

You can also determine your body type based on your height and leg length.
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. By nature, such ladies have strength and endurance, but are deprived of flexibility and grace.

Therefore, the recommended sports disciplines are the following: yoga, callanetics, martial arts, etc. In addition, the disadvantages of a hypersthenic body type include a low metabolic rate, which implies an increased tendency to be overweight. The circumference of the wrist for a large-boned physique is more than 18.5 cm.

Lesson plan

For more advanced normosthenics, a training system in which each muscle group is worked on a separate day will be effective. The program looks like this: Monday (pumping up the butt and legs) Raising legs from a standing position on all fours Squats with weights Lifting dumbbells for biceps Wednesday (training the muscles of the chest and shoulders) Push-ups Dumbbell press Lifting dumbbells for biceps Friday (working out the back and abs) Exercise “ book" Bent-over dumbbell rows "Horizontal plank" exercise

Normosthenics can maintain good physical shape without strength training. To do this you need to use cardio exercises. The best for your figure are: • jogging; • race walking; • jumping rope; • a ride on the bicycle; • swimming; • roller skating. An effective option for cardio is sports games. Football, basketball, hockey, tennis evenly load all muscle groups, allowing you to maintain a slim, proportional figure. The best time for aerobic exercise is morning. Immediately after waking up, you need to drink a glass of clean, still water and go to the stadium. In conditions of carbohydrate starvation, fat will be burned fastest at this time. If it is more convenient for you to study in the evening, this should be done no later than 3 hours before your expected bedtime. However, training should begin no earlier than 2.5 hours after dinner. An hour before bedtime, it is useful to eat 150 g of unsweetened cottage cheese or drink a glass of kefir. They will help you quickly restore strength after a hard day at work or an intense evening workout.