1. Ectopic type: thin body, less fat and muscle, fast metabolism, and difficult to gain weight and muscle.
2. Mesembryonal type: a body with good genetics and ideal figure; Muscles are natural and strong; The figure is well-proportioned, the chest is full, and the shoulder-waist ratio is coordinated.
3. Endoembryonic type: the skeleton is large and wide; Slow metabolism; It is easy to gain weight, but difficult to lose weight; Fat is easily stored in the body, which affects muscle growth.
Of course, no one belongs to one of the three basic body types, all of which are a combination of three dimensions.
Fitness countermeasures:
1. For ectoderm people, the primary goal is to gain weight.
1. In order to develop muscle mass, we should arrange a lot of strength training in the training plan, and tend to use heavier weight and lower times (6~8 repetitions in each group after warm-up).
2. Pay attention to nutrition, otherwise you will get thinner and thinner, consume more calories (carbohydrates and protein) than usual, and use protein supplements (such as muscle powder or protein powder) when necessary.
2. Mesocarpus: gradually increase the weight during training, including double joints and single joints; A variety of training actions should be taken in training to obtain better training results; Alternating high-intensity training and low-intensity training every 3-4 weeks can promote the growth of strength and prevent overtraining.
3. Intraembryonic type: regular physical activities, especially aerobic training activities; Select 2-3 effective movements for each part to train; Do abdominal training every time.
The beginning of training; In the first month, every training includes all parts of the body, followed by differentiation training; The training goal is to improve metabolic rate and reduce fat; Always change some new and different training moves.