Ectoderm (ectoderm), endoderm and mesoderm.

Everyone belongs to one of these three types.

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The figure is like your two hands.

What you do with it is entirely up to you.

Although some people are born thin, others are born fat.

But they are born with the ability to shape their bodies.

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Genes determine what kind of body we have.

But genes do not have the final say.

To be fair.

These "categories" are more like principled guidelines

Rather than a precise definition.

For example, only a few people are true ectoderms.

There are many other physical factors (such as natural resting metabolic rate)

It determines a person's body composition (the ratio of fat to muscle) and ability to change.

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therefore

The same training method is not suitable for every body type.

Just as different kinds of trees need different amounts of water and light.

Different body types also need different amounts of stimulation.

No sport can effectively train all three body types.

Some people only need to complete fewer times and have a longer rest.

Others need to be completed more times and have shorter breaks.

It all depends on you and your body.

1

Differences in different body types

ectoderm

The so-called "skinny monkey". Ectodermal people have smaller skeletons, narrower shoulders, flatter breasts and thinner muscles. It is quite difficult for them to increase muscle weight through strength training. If you belong to this constitution, you are undoubtedly the envy of many people in today's beauty of thinness. In fact, runway models also belong to this constitution. However, behind the envy of all beings, they may also have a lot of troubles, that is, even if they want to gain weight or become strong, it is difficult, and some people may worry that they are too thin.

symmetry type

They are born as "moving embryos". People of this size have broad shoulders, many muscles and large skeletons, and it is easy to grow muscles through training.

endodermis

Their bodies are short and round. People in embryos have slow metabolism and it is difficult to lose fat. More unfortunately, they get fat easily, and most of them appear in the form of fat.

It doesn't sound ideal, but don't be depressed. Although physical fitness is mainly determined by heredity, many scientists point out that some acquired influences, such as human body's adaptation to the environment and acquired behavior, will also make certain changes in physical fitness. In fact, endosperm-type people, after high-intensity systematic strength training, can also develop large size, not necessarily particularly fat!

2

Training methods suitable for people of different body types

? Ectoderma?

For this kind of physique, slender limbs and weak bones have decided that you are not suitable for strength training, and simple and lasting endurance exercise is better! Repetition of combined training movements is their "main course", which needs to be completed several times. Because people with ectoderm have a high proportion of slow muscle fibers (slow contraction and low strength, but they can last for a long time without fatigue), they can complete more and higher intensity exercises than people with other body types.

The rest time between groups suitable for them is 3-5 minutes, and the training frequency can be arranged more frequently. Their bodies recover faster, so they need more exercise than others. Ectodermal people can arrange 3~4 times of whole body muscle strength training every week, but don't engage in too much aerobic exercise, and take more high-quality protein and fat from their diet.

If you happen to feel too thin, don't starve yourself, because this constitution has a developed nervous system and a high metabolic rate, and it is easy to lose weight, but don't eat too many junk foods that people usually think will gain weight quickly, such as fried chicken pieces and full-fat desserts, because these foods will damage your cardiovascular system, and the bad result is that you are willing to exercise but can't, because your heart and lung function can't bear it!

? Uniform type?

Symmetry is usually considered as an ideal body structure for bodybuilding. However, if you are not born with this figure, you can also shape it in the gym. According to different goals, there are many different training methods that can benefit them.

Compound training movements should be the basis of symmetrical training. Differentiated training methods can improve their backward body parts. It is suitable for alternately adopting different training methods such as high intensity and low intensity, high capacity and low capacity, rest time, explosive training and rhythm setting.

It is enough for a well-proportioned person to exercise 3 to 4 days a week, and concentrate on exercising a certain part of the body every day; For example, chest muscles and shoulder muscles are trained on Monday, quadriceps, hamstrings and buttocks are trained on Wednesday, arms and back muscles are trained on Friday, and aerobic exercise and abdominal muscle special exercises are interspersed at other times of the week.

? Endoderm

Cyclic exercise is the most ideal training method for endoderm people. Choose 3~5 movements without rest between each movement. Take a two-minute break between rounds. High-intensity intermittent exercise also helps them lose fat. Undoubtedly, the most suitable exercise for this physique is strength and equipment, which can transform fat into muscle and move closer to the muscle type.

In practice, we can take the principle of promoting the metabolic rate of heat as the principle, adopt more intensive training methods, and choose methods with moderate intensity but more repetitions instead of high intensity and low frequency methods, so as to shorten the rest time between groups as much as possible, increase the calorie consumption and even be exhausted.

In addition, aerobic training should be combined to promote fat burning and enhance cardiopulmonary function. Finally, in view of the fact that people with this constitution are prone to gain weight and have difficulty in losing weight, they should pay more attention to their diet. Endodermal people should reduce carbohydrate intake and choose the types of edible fat wisely. Compared with losing weight after gaining weight, it is more effective to control the weight gain factors at the source.

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So, no matter what shape you are now,

As long as we make scientific and reasonable plans and make efforts.

You can create the body you want.