Типове тяло (Ендоморф, Мезоморф и Ектоморф)

Всички сме различни.

Нашите тела и гени са различни, както и много други неща, които ни предразполагат към различни неща. Реагираме различно на различните храни, имаме различни силни и слаби страни. И може би се питате:

  • Какъв е моят тип тяло?
  • Типът тяло оказва ли влияние върху това как трябва да тренирам?
  • Лош ген ли имам?
  • Как да тренирам и да се храня според моя тип тяло?

Соматотип тяло (Ендоморф, Мезоморф, Ектоморф)
Източник: Granito diaz [CC BY-SA 4.0], from Wikimedia Commons
Стандартните разбирания категоризират хората в три основни „типа тяло“:

  1. Ендоморф;
  2. Ектоморф;
  3. Мезоморф;

Ще ги разгледаме подробно в тази статия. Но първо, когато говорим за генетични предразположености, силни и слаби страни, има много други и различни фактори които играят роля тук. Проблемът не опира просто до типът тяло, което имате.

Както ще откриете тук, това, че сте добри в едно начинание не означава, че трябва да се ограничавате и да не правите нищо друго.

Ще разгледаме различните типове тяло и други важни детайли. Така че дори и да не сте чували до сега за различните типове тяло или се чудите вашето какво е не се притеснявайте.

Трите основни типа тяло

През 1940, Американският психолог Уилям Шелдън се е опитал да класифицира хората в три категории наречени соматотипове:

  • Ендоморфи;
  • Ектоморфи;
  • Мезоморфи;

Целта на Шелдън е била да свърже типът тяло на различните хора с техния нрав и потенциална предразположеност към болести. В самото си начало тези термини не са имали никаква връзка с фитнеса и бодибилдинга.

През годините обаче тези три типа стават широко използвани във фитнес обществото като класификация на това как телата ни се очаква да реагират в следствие на тренировките и храненето.

Дали тази класификация е напълно коректна и правилна е въпрос на интересна дискусия. Защото в чист вид те са рядко срещано явление. Често ние имаме по малко и от трите типа. 

Но тази класификация е изпитала теста на времето и е останала като често използван термин ще говорим за тях.

Има и сравнително трудна математическа формула, която можете да използвате за да изчислите вашия соматотип. Но за сега можем да я пропуснем и да преминем към нещата които най-вероятно искате да разберете.

Това са трите типа тяло и техните характеристики. Най-вероятно ще откриете, че горе долу пасвате в един от тях:

Ектоморф (слаб)

Ектоморфите се характеризират с дълги, слаби и тънки крайници и мускули. Те обикновено имат нисък процент подкожни мазнини. Смята се, че не са предразположени към покачването на мускулна маса, нито на подкожна мазнина.

Това са често така наречените хардгейнъри, които твърдят, че колкото и да ядат не могат да качат мускулна маса.

Аз също, може да се каже, че спадам към тази категория. Или поне дълго време мислех така. Но успях да преборя тази „диагноза“.

Мезоморф (мускулест)

Мезоморфите се характеризират със средно големи кокали, едро тяло и ниски нива на подкожни мазнини, широки рамене и тясна талия. Мезоморфите са предразположени да покачват мускулна маса без да покачват или задържат мазнини.

За тях може да се каже, че са уцелили шестицата от тотото.

Ендоморф (пълен)

Ендоморфите се характеризират с широка талия, едър кокал (едро телосложение) и са предразположени повече към задържането на мазнини от колкото към изграждането на мускулна маса.

Ако ви е трудно да свалите излишните килограми или качвате мазно лесно, възможно е да сте ендоморфи.

По-късно ще говоря и защо тези класификации не са толква важни и защо по-важно е вашето отношение към тях.

Какъв е моят тип тяло?

Въпреки че тези три класификации могат да се разгледат като добра основа, от която да водим своите заключения, трябва да се знае, че има още много фактори, от които зависи всичко.

Както споменах по-горе, в чист вид те са рядко срещни.

Представете си тези три типа като крайните точки на триъгълник. Това са трите крайности и ние може да се намираме във всяка една точка от този триъгълник (не само в крайностите). Често реалността е, че сме взели в различни съотношения от всяка от трите категории.

Въпреки ролята която оказва нашият ген, нашият начин на живот, храната която ядем и как тренираме в крайна сметка ще определят как ще изглежда нашето тяло.

Също продължително трениране и/или добри хранителни навици могат да променят видът на тялото ви. Така един културист може да изглежда като мезоморф, а всъщност да е ектморф, който е положил много усилия и труд.

Проблемът със соматотиповете

Проблемът е, че много лесно можем да използваме тези класификации, като извинение или причина, защо нямаме резултати или водим нездравословен начин на живот.

  • „Аз съм типичен ектоморф, просто няма как да кача килограми.“
  • „Аз съм ендоморф, каквото и да правя просто няма как да отслабна.“

Това е като класифицирането на някой като интроверт след което той просто може да използва извинението че не може да се държи добре с хората. Лесен изход и лесно извинение за да не се полагат никакви усилия.

Не трябва да използваме тези класификации като извинение. И аз го правих дълго време. Смятах се за хардгейнър и бях приел съдбата си. Но от тогава до сега нещата се промениха много.

А и в крайна сметка концепцията за огромната разлика в метаболизма на различните соматотипове е преувеличена.

Изследванията показват, че разликата на метаболизма на повечето хора е в диапазон около 200-300 калории. Това е колкото 50 гр. фъстъци. Разбира се, това не означава, че не може да има много по-големи разминавания.

Решенията които взимаме са много по-важни. Ето какво означава това:

  • Ако сте слаби (както аз бях) може би нямате толкова бърз метаболизъм, колкото ви се иска да си мислите. Въпреки, че ядете „много“, ако започнете да си следите храната както трябва, най-вероятно ще се окаже, че ядете в пъти по-малко от колкото си мислите (какъвто беше и случаят с мен).
  • Ако сте пълни, вероятно нямате толкова бавен метаболизъм, колкото си мислите. Всъщност вероятността е вашият метаболизъм е доста по-бърз от колкото на някой, който е по-слаб от вас (за да се поддържат по-големите килограми се горят повече калории от тялото). Вероятно вие ядете повече храна от колкото изгаряте.

Това от една страна са добри новини, но от друга означава, че трябва да се потрудите за да имате резултатите, които искате.

Разбрах, кой тип тяло имам. Сега какво?

Добре, прочели сте всичко до тук и може би сте се класифицирали, като един от трите типа и сега се чудите, какво всъщност трябва да правите?

Първо без значение от вашите характеристики, трябва да знаете, че всеки може да отслабне и да качи мускулна маса, или пък да напълнее, ако не внимава.

Имайте предвид, че често хората които напълняват лесно, не винаги са ендоморфи. По-вероятно е да имат заседнал начин на живот и лоши хранителни навици.

Аз съм Ектоморф:

Добре, вие сте някой който трудно качва килограми.

И аз мислех, че съм такъв смятах, че цял живот ще бъда клечка. Но каква беше реалността?

Всъщност не ядях достатъчно. И това е слабо казано. Бях в пъти под нужните ми калории, нужните количества протеин, въглехидрати и мазнини.

Ако искате да качите килограми:

  • ЯЖТЕ ПОВЕЧЕ;
  • Намалете кардиото – чества грешка при хора, които са слаби и не се хранят добре по начало. Имайте предвид, че често културистите от златната ера изобщо не са правили кардио (лош пример, знам). Не казвам никога да не го правите, разбира се!
  • Фокусирайте се над оптимизиране на тренировките си. С резултатите ще дойде и силата, не се притеснявайте, ако не вдигате 100 кг. на лежанка от първия ден.;

Препоръчвам следните статии:

Аз съм Мезоморф:

Това е страхотно, имате много добри шансове да качите мускулна маса и същевременно да поддържате нисък процент подкожни мазнини, което означава и добър релеф.

  • Фокусирайте се над оптимизиране на тренировките и силата си;
  • Фокусирайте се над изграждането на добри хранителни навици – често мезоморфите, не обръщат внимание на храната, която ядът, просто защото за тях изглежда, че храната е без значение. Просто ядат и качват килограми. Когато сте млади определено тялото ви може да се справи с лошата диета но с напредването на възрастта тя е от голяма важност.

Аз съм Ендоморф:

За ендоморфите постигането на желаното тяло може да изглежда като задача с повишена трудност. Не отричам, но това не е задължително и напълно вярно. Навярно ще се нуждаете от много добра дисциплина.

  • Фокусирайте се над качеството на храната си.
  • Следете стриктно количествата храна. Поддържайте лек калориен дефицит.
  • Вашият метаболизъм не е бавен (не се чувствайте в безизходица) най-вероятно ядете повече от колкото предполагате и не сте достатъчно физически активни за да наклоните везната в правилната посока.
  • Вероятно консумирате нездравословни храни и/или храни богати на захар. Това води до физиологични промени в тялото ви, които водят до натрупване на мазнини.
  • Фокусирайте се над изграждането на правилните навици на първо място.
  • Започнете да тренирате, като първата ви цел трябва да е да постигнете постоянство и да направите активния начин на живот навик.

Като започнете да тренирате и подобрите хранителните си навици, можете да промените как вашето тяло ще изглежда и как да реагира към калориите които приемате с храната си. Можете да го направите!

Препоръчвам следните статии:

Не си харесвам тялото, какво да правя?

Дори и да не си харесвате типа тяло, който имате това не е краят на света.

Всичко е във вашите ръце.

Истината е, че тялото ви ще реагира по определен начин; ще натрупва мазнини по определен начин и ще гори енергия по определен начин.

В зависимост от вашите гени, пол, хормонален баланс, възраст и здравословно състояние, може да се наложи да бъдете по-внимателни с консумацията на захар и преработени храни храни или мазнини. Защото може генетично да сте предразположени към натрупване на мазнини от тях вместо тялото ви да ги използва за енергия.

Защо не харесвам цялата концепция за соматотиповете

През годините осъзнах, че има много фактори от които зависи нашето здраве. Не е въпрос само на това да ядем по-малко и да се движим повече. Това е сложна тема и не случайно е изпълнена с толкова дискусии и митове.

И аз се смятах за типичния ектоморф, който каквото и да прави не може да качи килограми.

Ще забележите, че това се превръща в самодиагноза и самовнушение, „Аз съм такъв, няма какво да се направи.“ И това е най-лошото нещо свързано със типовете тяло. Да, разбира се, че ще имате предразположености към едно или друго нещо. Както и аз имам предразположеност към трудно качване на маса, но това не ме спря. Напротив с времето от нещо негативно се превърна в нещо положително.

Днес, ако ме попитате, ще ви отговоря, че „типът тяло“ като концепция, няма голямо значение и може само да навреди.

Както самият Винс Жиронда го е казал преди много години: „От диетата зависят 80 % от резултатите.“ Най-добрият начин да постигнете това, което искате е да ядете правилните храни.

Вашия избор как и колко да тренирате ще определи останалите 20%. В крайна сметка всичко това се свежда до едно простичко нещо, а именно: да водите начин на живот, който ви харесва.

By Admin

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