Today, when the cult of the body is very developed, many people with a tendency to be overweight look with envy at those whose physique is notable for thinness. Such people are called asthenics, they are characterized by thin facial features, thin bones.

It is not easy for women, men and children of this type to gain weight. However, this, at first glance, obvious advantage has the other side of the coin, because often such people have a reduced energy potential.

The Greek particle "sthenos" means "strength", and when combined with the prefix "a" means negation. Therefore, in fact, asthenic means - powerless, weak. The human constitution is laid down even before birth and is predetermined by genetics.

Asthenics have not only certain external features, but also a kind of psycho-emotional inner world, a special type of nervous system. Visually asthenics is distinguished by thinness. Such people have thin bones, thin wrists and hands, narrow shoulders, an elongated pale face, average or above average height.

The connection of the bodily constitution with the peculiarities of the psyche was first noticed by the German psychologist Kretschmer. He noted that people prone to dystrophy have a developed, but extremely sensitive nervous system. The mental abilities of such people are above average.

However, excessive vulnerability causes them to become withdrawn and emotionally cold. Asthenics are characterized by increased fatigue, low stress resistance. With excessively accumulated fatigue, asthenic people become irritable, explosive, suspicious and anxious.

Compared to other types (normostenics and hypersthenics), asthenics are less hardy both physically and morally. Excessive social activity deprives them of energy, which does not have time to recover without adequate rest.

External signs of an asthenic body type

Asthenic physique in women, men and children has characteristic external features that are clearly visible to other people visually:

• do not gain body weight - often asthenics are characterized by dystrophy, they more often than others suffer from anorexia. Asthenics do not grow in thickness, weight gain is a problem for them;
• growth is above average;
• pallor of the skin - is associated, often with the development of anemia due to decreased appetite;
• narrow shoulders and pelvis;
• thin and long upper and lower limbs;
• the face is elongated, the nose is pointed and elongated;
• malocclusion is common, due to underdevelopment of the lower jaw.

Aging in asthenics of a pronounced type begins earlier.

Distinctive features of people of asthenic body type

All body types are formed at the stage of intrauterine development of the fetus and cannot be changed with the help of physical activity and dietary restrictions. Features of the structure of the body affect the formation of style in clothes, self-determination, leave an imprint on the perception of the surrounding world and their place in it.

Asthenic physique in women and men has a number of features due to gender differences. Some characteristics of the skeletal structure and development of an asthenic child, an asthenic adult and an elderly asthenic will also differ in strength age characteristics... This applies not only to outwardly noticeable manifestations, but also to character, changes in the psyche.

Women

Asthenic physique in women is considered by many as a gift of fate. An asthenic girl (woman) will most likely never have problems with being overweight (except for serious endocrine or hormonal disorders).

For the female sex, the asthenic type of structure is characterized by:

• thinness, low body weight (often underweight);
• thin and long neck;
• bony;
• narrow chest, flat mammary glands;
• an elongated oval of the face;
• long thin fingers;
• elongated upper and lower limbs;
• thin, long nose.

In physique, asthenic women can resemble men asthenics. Often they lack attractive rounded shapes and are angular. Moreover, among women, stunted asthenics are more common. Skeletal system them are very fragile. The appetite of such women is reduced, which causes problems with hemoglobin, reduced pressure, irregular cycle, conception and bearing.

Poor nutrition, which asthenic girls adhere to intuitively, leads to a decrease in immunity, frequent colds, and problems with the gastrointestinal tract. Low body weight allows women to remain energetic, but still lack the stamina and strength for serious sports.

Men

Males with an asthenic body type are distinguished by high growth and underweight. Their muscles are usually not developed, and attempts to build them up, "pump up" are not successful, since they do not differ in strength and endurance.

The face of male asthenics is devoid of characteristic cheekbones, but at the same time the facial features are angular. Long, thin arms, legs, and fingers are usually pale. Asthenic constitution of the body affects and intimate life such men. They are more likely to encounter problems with potency, they age earlier. At the same time, such men are reliable, they are good family men.

Children

Asthenic child with early age causes concern in adults, as it eats very little. All efforts to feed him end in failure. Attempts to put pressure on the baby can only aggravate the situation, since asthenics have an unstable nervous system.

Asthenic children have thin bones, differ from their peers in high growth and thinness. In adolescence, when a developmental leap occurs, the deficit in body weight becomes even more pronounced. Girls have their first menstruation later than their peers. Teenage boys appear physically weaker than their normal-build peers.

If we talk about a psychological portrait, then such children are usually timid, have low self-esteem, compliant, vulnerable, indecisive. They are more attracted to adults, although they love playing with children. Such children are intellectually developed even more than their peers. Upbringing in the family should be aimed at their socialization, gaining self-confidence.

How to determine body type based on height and leg length

Metrically, a person's body type can be determined by knowing his height and leg length. With a broad-boned and normal-boned structure of the body, the growth range ranges from 164 to 170 cm.Asthenics usually have a height of 170 cm and above.

The size of the growth and the length of the legs have certain proportions in relation to each other. If the length lower limbs less than half the length of the height, then the legs are considered short. It is measured from the femur (bump), which is opposite the hip joint, to the sole of the feet, to the floor.

Relationship between body structure and temperament

Asthenic physique in women, men and children leaves an imprint on the features of their behavior and character. Among asthenic people, there are more hypochondriacs and melancholic people, who are distinguished by anxiety, self-doubt, a critical depressive outlook on life and fearfulness.

They do not cope well with stress, often become depressed. Belonging to such weak types of temperament is explained by the initial physical weakness and difficulties in perceiving the world.

The problem with these people is the lack of energy. Due to its absence, they cannot always cope with everyday and everyday difficulties, multitasking.

Nevertheless, being melancholic and hypochondriacs, asthenics usually adapt well to their environment. Being intelligent and gentle people by nature, they often solve their problems together with stronger loved ones who accept them as they are.

Features of the character of asthenics

In addition to a certain type of temperament, asthenics have such character traits as:

• fear of responsibility, independent life;
• inability to make decisions;
• inability to exist without support from the outside;
• the desire to shift the making of important decisions to others;
• statement;
• isolation;
• detachment;
• helplessness.

Due to their nature, they often voluntarily fall into a dependent position, when others take responsibility for them, and they adapt. We can say that their character traits interfere with their development and self-determination. They adapt to adapt their desires to the needs and desires of other people, which hinders their development in an individual direction.

Positive traits the nature of the asthenic are:

• empathy;
• diligence, diligence, accuracy;
• gratitude;
• tact;
• the ability to give love;
• altruism;
• sympathy;
• devotion.

Features of the perception of the surrounding world

Asthenic physique in people contributes to the formation of a special view of the surrounding reality. Such women and men are vulnerable and sensitive. nervous system... When faced with the realities of life and difficulties, such people do not go on the attack, but tend to hide, get away from the problem, withdraw into themselves. This quality of character is called defensivity.

Defensive asthenics are very conscientious, in contrast to aggressive and lazy indifferent people. For them, internal conflict and an exaggerated sense of their own inferiority are inherent.

In difficult turning points in life, asthenics see themselves even more worthless and insignificant. All this leaves an imprint on social adaptation. Asthenics avoid noisy companies, change of occupation for fear of being misunderstood, ridiculed. The world around him scares the asthenic, since he does not know how to present himself properly due to low self-esteem.

Features of asthenics, which are manifested in communication

Maintaining numerous contacts, sociability, popularity and increased demand is not the prerogative of asthenics. Some of them are characterized by an ascetic lifestyle. As intellectuals, as a rule, by the age of majority they have a social circle that suits them.

People with asthenic disorder feel the need to be taken care of by others, which leads them to humility, affection, fear of separation. Approval is another important point in the life of asthenics. If the asthenic is not approved, then his uncertainty increases and it becomes more difficult for him to make decisions.

Despite the desire to distance themselves from a large number of people, asthenics cannot be on their own for a long time. In this case, they begin to feel loneliness, abandonment, it seems to them that no one needs them at all.

Another important feature of asthenic people is increased self-criticism. They with understanding and justification refer to other people's flaws, while because of their own mistakes they engage in self-flagellation.

Features of the performance of labor activity

Asthenic people have good intellectual potential. However, often natural shyness, some lack of energy and self-doubt become an obstacle on the path of development.

Not all professions are suitable for asthenics. Therefore, it is important for such people to discern the strengths and correctly determine the type of activity.

An aggressive environment, where competition is strong, and there is no place for emotions, will not suit an asthenic. Doing business, active sales, political career is not for this type of people. Their abilities can be perfectly revealed in creative professions, art, as well as professions where it is necessary to show compassion and understanding to people - educator, health worker, doctor, psychologist, social worker.

Health features

People of the asthenic type do not differ in good physical fitness, strength, or endurance. All this leaves an imprint on the state of health. Long-term poor nutrition, low need for food does not allow to fully replenish energy costs.

Reduced blood pressure and anemia is a faithful companion of asthenics. Against the background of reduced pressure, asthenics feel a breakdown, weakness, cannot sleep, even while resting for a long time. Asthenics often get sick colds, ARVI.

With age, many asthenics experience muscle tissue atrophy, complete absence of fat. This indicates a disturbed metabolism. Against the background of these disorders, the aging of the body occurs earlier. Many asthenics at the age of 35-40 look old, their skin is flabby and wrinkled.

How to reduce emotional stress in asthenic women

By virtue of physiological characteristics and a finer emotional organization, emotional stress in women-asthenics is higher than in men. In the period before the onset of menstruation, due to hormonal surges, women are tormented by irritation, nervousness, an increased sense of anxiety and their own worthlessness.

To minimize these conditions, women should monitor the cycle and drink. sedatives... It can be herbs or herbal medicines (chamomile flowers, valerian tincture, novopassit).

Meditation, listening to calmly relaxing music, psycho-training also helps to calm down, to accept oneself. In severe crises, a psychiatrist should be consulted for antidepressant medication.

How to gain weight for asthenics?

It is advisable for asthenics to consult a dietitian who will help to draw up individual program weight gain.

It is necessary for the body to enter more calories. However, you should not eat fast food, rolls and sweets. It is better to include chicken, fatty fish, cereals, nuts in your diet.

The main principles of nutrition that promote weight gain:

• diversity;
• regularity;
• calorie counting;
• the presence of feasible physical activity;
• compliance with the drinking regime;
• minimizing stressful situations.

Difficulties and inconveniences for people with asthenics?

In life, asthenics face a number of difficulties. In physical terms, these are:

• low endurance (affects performance, which, accordingly, is also not high);
• excessive thinness (in puberty, asthenics often become objects of ridicule, which reduces their already low self-esteem);
• poor health (frequent SARS, low blood pressure).

On the psycho-emotional level, asthenics find it difficult to build new relationships, to achieve their goals. Their energy is not enough to lead an active social life, the prospects for making independent decisions are frightening.

But this does not mean at all that the life of an asthenic cannot be happy. Occupation, profession should be chosen deliberately, taking into account abilities. In this case, the potential of the asthenic will be fully revealed, and will not be wasted on an unpromising business for him, where it is necessary to take the peaks by force, arrogance and pressure.

Asthenic body type leaves an imprint on the life and character of both women and men. However, in fact, there are not so many pure asthenics. Mixed types are more common, when some of the features of asthenics are inherent in people. The main thing for such people is self-acceptance, which will open the boundaries for communication with other people and development.

Article design: Vladimir the Great

Video about asthenics

Features of the asthenic body type:

Asthenics are people who are underweight.

Many are jealous of them, since asthenics can eat as much as they want, and also when it is convenient.

But not everyone knows that this is a disease and it is quite difficult for them to gain weight.

The causes of the onset of the disease

To solve the problem, you must first understand where it came from, what is its cause. There are two possible options here that are worth considering in detail.

Disruption of the work of internal organs

First of all, this disease is associated with health, namely internal organs... In order to identify this, it is necessary to contact medical specialists, undergo an examination.

This may be due to a malfunctioning stomach, thyroid gland, kidneys, nervous system.

And also the body is affected by bad habits, such as alcohol and tobacco, as well as junk food and drinks, for example, coffee.

It is necessary to heal the disease in order to solve the problems of underweight.

But what is also important is to reduce the influence of bad habits to a minimum, if there is absolutely no willpower to get rid of them completely.

Physiology

For some, thinness is inherent in nature, that is, it is not a pathological problem. In this case, gaining weight is much easier.

First of all, you need to deal with appetite.

Perhaps a person just consumes small portions of food and this is enough for him to eat. Or he eats not according to the regime, but when he pleases.

It is necessary to increase the dose of food intake, as well as begin to adhere to a certain regimen.

It is important to revise your diet, pay attention to more nutritious, high-calorie foods. Less carbohydrates, more fatty protein foods.

The main thing is to exclude chemical drugs, as they will not help, but only harm.

Nutrition instructions

In order to get better, it is necessary to follow a number of rules, which will be discussed further. It is necessary to return the appetite, getting rid of stress, negative emotions.

It is worth observing the mode of work and rest so that the body returns to its normal state. Then there will be a surge of strength, a healthy appetite will return.

It is worth revising your diet by adding more high-calorie foods and vitamins to it. Buns, cakes will not save you, but fruits and nuts will do more good.

They are great for snacks, but they should not be confused with the main meal. Breakfast is the main meal, so it should be given special attention.

Can eat oatmeal with fruits and sweet coffee. A butter sandwich with scrambled eggs is also perfect. If you have absolutely no desire to eat, you can drink a glass of fermented baked milk.

It is better to consume liquid food for lunch. Meat soup, borscht or hodgepodge is perfect. Complement the meal with a piece of meat or fish with a side dish.

Vegetable salads, seasoned with oil or sour cream, will not allow food to create heaviness, as well as discomfort in the stomach. As people who are losing weight say, "dinner is worth giving to the enemy."

So, the one who is getting fat should do the opposite. But do not gorge yourself, right before bed, otherwise the night will be hectic.

A light meal is perfect for dinner. Can eat vegetable stew or cottage cheese casserole. The main thing is not to overeat, but eat little is also not worth it.

It is necessary to eat more useful, tasty food which is a great pleasure and a healthy appetite.

Observe the regime, not excluding breakfast, lunch and dinner from the daily meal.

Asthenic body type is different low interest fat and muscle mass. People of this type (also called ectomorphs). For them, experts say, special nutrition and exercise programs are needed. “Few people understand how to train in order to gain muscle mass,” comments Anna Starodubtseva, founder of the online school of beauty and health "Star Project Fitness", ambassador of the companyOptimumNutrition. - If you want to grow, you have to work to the limit of your strength, this is unambiguous. And this is the most basic mistake: because the girls come to the gym, as a rule, they take 2 kg dumbbells, do some exercises, sit on a very light diet and want to grow. But this is fundamentally wrong: for growth you need serious physical activity, work to the limit of your capabilities, and, of course, a properly composed menu with an increased calorie intake - the muscles need to be “fed”.

How to gain weight: nutritional rules

The most important of them we have already voiced is a balanced diet with an increased calorie intake. How to calculate your calorie intake? “Since we are all different, the exact figures will have to be selected individually,” says Anna Starodubtseva. - For example, according to this scheme: if your daily diet is 2000 kcal, then at first you need to increase the rate by 10% and observe yourself. If you notice that you are not growing yet, add another 5% and so on. But if you added 20% and you see that you began to rapidly gain weight due to the fat layer, then you need to reduce this calorie intake or add cardio training. "

The menu should be based on complex carbohydrates, protein and fiber. High-calorie meals are sometimes acceptable. “For some of my clients I“ prescribe ”some kind of fast food twice a week - a burger, fries with mayonnaise, pizza, etc. Some ectomorphs, especially men, need to eat a plate of dumplings a couple of times a week, because it can be difficult to collect calories "clean" food ", - sums up Anna.

How to pump an asthenic: the rules of classes

Muscle growth depends on several factors. “Its two main stimulants are mechanical damage and the production of growth hormone,” says Anna Starodubtseva. "A well-planned training program will allow you to use both of these processes, which means you will grow faster and better."

* "Lean" on power training and focus on multi-joint exercises (squats, deadlifts, bench presses) ... “They stimulate the production of growth hormone, which is responsible for the growth of muscle mass. And, accordingly, the more we stimulate its level, the better we will grow, ”explains Anna Starodubtseva.

* At every workout, try to load the muscles of the whole body. , and not work out "top" and "bottom" in isolation. “This approach stimulates a powerful hormonal surge,” says our expert.

* Choose the right weight for your weights ... “Train with weights so that at 8-10 reps it will be difficult for you to complete the last 2 movements. Most likely, you will need a partner for this, especially when doing exercises on the “top” - bench press and from the chest, ”Anna recommends.

* Correct exercise regimen and number of repetitions ... “If you are a person far from fitness, I would recommend that you train in the 15 rep range for the first 2 weeks, just to master the mechanics of execution,” says Anna Starodubtseva. - Then gradually you need to reduce the number of repetitions and increase the weight, this important condition growth. You need to come to 6-10 reps (sets 3 to 5) to make the most of the growth phase. "

* If you are a beginner, spend the first 5-6 lessons with a personal trainer ... He will "put" you the right technique and help you to choose the correct working weights.

* If you are a "pure" ectomorph and it is very difficult for you to gain weight, you can refuse cardio exercises ... “If you, rather, have a mixed body type, and do not want to gain extra 10-15 kg, you can do light cardio for 20-30 minutes, either after strength training or take it out on a separate day,” advises Anna Starodubtseva.

* Engage 3 times a week ... “The following scheme will do: in the first workout, include squats, deadlifts and pull-ups, and a standing press. In the second - squats, glute bridge, bench press, you can add more pull-ups. On the third training day, repeat everything that you did on the first day, ”the expert sums up.

We asked Anna to show us exercises that will help asthenics to pump.

To complete the set, you will need a bar (or bar), a bench, a frame, and a low stand to secure the bar.

Bar Squat

Secure the bar in the frame at shoulder level. Stand facing him at arm's length. Place your palms on the bar with a straight grip slightly wider than your shoulders, step your left foot towards the frame and "dive" under the bar, placing it on your shoulders. Take two steps back as you remove the bar from the frame. Place your feet shoulder-width apart, toes slightly spread apart. Chest point forward and slightly up. Maintaining a natural arch in the lower back, bend your knees and pull your pelvis back. Stretch your tailbone back and down, make sure that your knees do not go beyond the projection of the toes. Work your abs, back, buttocks, and legs. Return smoothly to the starting position. This is one repeat.

Rod rod

Sit on the floor with your shoulder blades against the wide edge of the bench. Place the barbell over your hip joints, bend your knees slightly, and rest your feet on the floor. Place your hands on the bar with a straight grip shoulder-width apart. Pushing off with your feet, lift your pelvis off the floor there so that your shoulder blades are on the bench, your knees are bent at right angles, and the bar is on your upper thighs. Bending your knees slightly, lower your pelvis below the level of the bench and smoothly return to its original position, placing the body parallel to the floor. This is one repeat.