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The vast majority of people from overweight, complaining about their problems, consider their own physique as an obstacle to their solution. You can often hear the following judgments: "I'm not complete, this is a natural feature - such a bone!"

Big bone or overweight?

Those who are unable to part with extra pounds blame the supposedly wide bone: “If I were, like a friend, thin-boned, then I didn’t have to lose weight, but here you’ll never become slim because of the wide bone!”

How to tell if you have a wide bone

So what is this bone? Who can be called its owner? And how does the complexion affect harmony?

To determine harmony human body It is customary to use a criterion called the Solovyov index. Determining the type of constitution is quite simple. You just need to measure the size of your own wrist.

In general, a ruler or centimeter tape is not even required. Measurements can be taken with your own fingers, clasping the wrist of your left hand with the second rook and paying attention to the position of the thumb and forefinger.

• Fingers touch in people with a normal physique.
• If you can’t connect your fingers, the person belongs to the hypersthenic type.
• And the fingers that are one on top of the other say that we have an asthenic with thin bone.

A mirror can also tell about your type.

In asthenics, vertical dimensions prevail over horizontal parameters. Such people have long limbs and necks, elongated phalanges of the fingers, and often weakly expressed musculature.

People of normal build are proportional.

And hypersthenics are characterized by the predominance of transverse parameters over longitudinal ones. The backbone of such people is heavy, the legs are often short, and the hips, rib cage and the shoulders are broad.

But a heavy bone is not a diagnosis, much less a sentence. The way a person looks, whether he is obese or slender is 4/5 dependent on lifestyle, and not on innate characteristics.

It is believed that thin bones are a feature of the human body that interferes with the set muscle mass. In gyms, you can hear: a lot of meat will not grow on a thin bone.

Thin bone and body type

Bone thickness is an important parameter for determining a person's somatotype - his bodily structure, or body type. According to McRobert, a wrist circumference of 17.5 cm or less indicates an ectomorphic somatotype. True, it is worth noting that it is not entirely correct to judge the type of physique by one single sign. In fact, body type is determined not only by the thickness, but also by the length of the bones. Moreover, the classification of physique is based not only on the signs of the skeletal system, but also on other body systems (the main ones are taken into account in ours).

If we judge the type of a person only by the bones, then it must be said that it is necessary to study not only the thickness of the wrist, but also the thickness of the ankle. In a true ectomorph, the thickness of the wrist and ankle will be proportional. If a person has thin hand bones (wrist score), but the leg bones (ankle score) are not, then talking about an ectomorphic body type is a mistake. By the way, about the thickness of the ankle: a girth of 22.5 cm and below indicates a thin bone. At the same time, if the difference between the thickness of the wrist and ankle is 5 cm, then we can say that the thickness of the bones of the arms and legs is proportional.

Thin bone and muscle growth

Let's return to the "folk wisdom" mentioned above: "a lot of meat will not grow on a thin bone." Is it because of the thickness of the bones that the muscles do not grow? No. Bone thickness is just a signal of how physically powerful (strong) your body is. And if he is not so (physically powerful, strong), then he grows poorly - this also applies to the thickness of the bones and the thickness of the muscles. There are, however, exceptions when there is a good muscle mass on thin bones.

The power of the body depends on health and genetics, which, in principle, are interconnected.

Health is not only immunity, but also the general condition (functionality) of the body, that is, its performance. For example, lethargy, frailty, physical passivity are what are associated with poor health. The initial (primary) point of determining the level of health is the assessment of the cardiac system. Check with a cardiologist in a state of calm and physical activity the work of your of cardio-vascular system(). If there are certain violations, deviations from the norm, then consider that you will constantly have problems with muscle growth.

In turn, genetic power is either heredity (parents' genes) or the result of your own genes. Genes act on us through intermediaries, the main of which are hormones. Therefore, the genetic power of the body is controlled by the hormonal state. It is the activity of hormones that affects the growth of both bone, muscle, and even adipose tissue. A thin bone is most often evidence of insufficient secretion of sex hormones (insufficient for physical strength (power); from the point of view of normal life, the level of hormones is usually quite normal).

Oddly enough, but in this regard, it is possible to fight with genetics. Indeed, to increase the amount of sex hormones in the body, it is enough to train correctly. We have written more than once about the effect of training on the stimulation of sex hormones (testosterone). However, once again we emphasize the fundamental: it stimulates the secretion of testosterone and keeps it best.

The hormonal background is not everything for bone growth in breadth. Bone thickening (meaning normal, healthy, not pathological, such as osteosclerosis) is:

mechanical load + sufficient hormonal levels + normal bone metabolism.

By the way, it is strength-style training that allows you to create that mechanical load that most stimulates the compaction (strengthening) of the bones. As for the metabolism in bone tissue, it is important to know the following: calcium, phosphorus and vitamin D are vital elements for the normal functioning of bones. Of course, other micro and macro elements also play a significant role.

Thickness vs. bone length

If bone thickness is an indirect sign of predisposition to bodybuilding (associated rather with a general physical development human), then the length of the bone is a parameter that can be directly related to the features muscle growth. The fact is that the growth of muscles on bones of different lengths can be carried out in different ways.

So, a typical picture for short bones: the body of the muscle (abdomen, i.e. its main mass) sharpens at the ends of the bone, turning into the so-called muscle tails, with which the muscle is attached to the bone; muscle tails are also pulled together by tendons.

A typical picture for long bones: the body of the muscle (abdomen) begins to sharpen relatively far from the ends of the bone and passes into muscle tails, then (toward the ends) the muscle tails pass into tendons, with which the muscle group is attached to the bone. It turns out that the bulk of the muscle is not concentrated along the entire length of the bone, if the bone is long. That is, there is no more meat on long bones than on short ones. But in order to increase the meat on long bones, the muscle gain must be significantly greater, which significantly lengthens the solution to the problem in time.

Results

1. If you are truly an ectomorph, then bone thickness is the result of the rate of metabolic reactions in your body. She (this speed), as a rule, interferes with the normal set of muscle mass. We call this part of ectomorphs hardgainers (ectomorphic hardgainers). At the same time, according to observations, for a separate part of ectomorphs, growing muscles is not a problem.

2. If you are not an ectomorph, but you have thin bones and you are not gaining mass well, then:

(a) you do not have enough physical strength (health) for muscle hypertrophy; you are probably having a hard time physical exercise, you recover for a long time after them. Perhaps your health is not all right, or you have a low physical potential from birth (usually in such cases, in contrast, nature rewards with high intellectual potential). Either way, you are a hardgainer.

(b) you have poor bodybuilding genetics. Perhaps this is due to the "bad" type muscle fibers, insufficiency of some hormones (for example, testosterone) or excess of others (for example, estrogen), or some features of an ectomorph transmitted from mom or dad. In other words, you are also a hardgainer.

Links:

Human morphology: / Ed. B.A. Nikityuk, V.P. Chtetsov. Publishing House of Moscow State University, 1990.

A lot of people who suffer from being overweight today grew up in families where fullness was considered hereditary. Although in the process of communicating with nutritionists, it turned out that the reason for everything is the wrong lifestyle, to which all family members are accustomed.

Yes, most often to blame are rich borscht, in which there are spoons, fatty meatballs, as well as joint evenings at the TV under “something tasty”.

Often, what we think of as an irresistible genetic feature turns out to be just the result of overeating. Is it bad? Of course not, that means we can fix it!

Myth or reality: does it happen?

Pictured are two twin sisters. Those. parents, heredity and predisposition they have in common! They love to confuse genetics and wrong eating habits instilled in the family! “Everyone in my family is full” is correct: everyone eats dumplings with mayonnaise at night.

IMPORTANT POINT: yes, differences in skeletal structures do exist, it is foolish to deny it. There are girls with wide hips even with a low percentage of fat, and there are owners of a boyish figure and an almost complete absence of curves.

People with narrower bones tend to have smaller hands and feet, thin fingers if a woman, then narrow shoulders, narrow chest. Those who have wider bones in their structure, respectively, and wider feet and wrists, and, most importantly within the framework of this article, more muscle mass.

The wider the bone, the more muscle that are attached to it. But if you believe that muscle is much heavier than fat, then we advise you to watch this video. It perfectly shows that the weight of animal fat and muscle is about the same!

There are other data on this topic. Muscle tissue weighs more than fat, but not at times, due to different density:

muscle density - 1.3 gr. on see;

fat density - about 0.9 gr. on cm.

This means that fat weighs less than muscle by about one and a half times. There is a difference, but not as significant as many people think.

Therefore, with all the parameters taken into account, complaints about the very “wide bone”, which adds from 5 to 15 kg. to the total body weight of a person, to "fat power" and a genetic predisposition to increased weight gain, in fact, are not entirely comparable with the real state of affairs.

And the amount of fat is absolutely not related to the wide bone. Let your hips be a little wider than others, but it will be two big differences: whether they will be with 10 kg of fat on them or with 2. Yes, a wide bone can give external massiveness (although you will agree, this is more than attractive), but not an additional 50 kg of fat.

A photo

Look, in the left picture it seems that the girl has very broad shoulders, but after losing weight it becomes clear that these are not bones, but fat that makes her so square
Hips narrowed 🙂

How to determine?

How to understand if the bone is wide or not? Feel yourself 🙂 If you feel fat through the skin, then, alas, you won’t be able to blame it on the bones. But if under the skin you feel a hard surface with a slight fat layer, then you are the happy owner of chic, wide hips, which the vast majority of men consider sexy!

What means?

The search for a wide bone means one thing: that you clearly need to lose weight! Many people believe in the "big bone" more than the big bang theory. Except for the inside where the brain is located, bones are solid structures made of calcium.

Once you stop growing, you can't change the size of your bones without seriously harming your health. However, you can change the size of body fat. This is what will help you change your appearance. Therefore, read this article to the end and find out how to solve the problem.

So what if you don’t see a waist like that of a young Gurchenko? But they did not approach Krachkovskaya either. So love yourself and take care of yourself without any complexes!

How to lose weight?

What is body positivity in simple words?

Unfortunately, the true meaning of body positivity is now lost behind the showdown of fat ladies with clothing companies (as well as, by the way). The message is that a person (yes, not only women, but also men) is not obliged to be “attractive” for anyone according to some gloss standards.

If a person is satisfied with his own beauty, he is not obliged to chase after utopian newfangled trends. We are absolutely not against the overweight and support such a body-positive: you don’t need to be like someone else, you need to be better than yourself yesterday. Let a person decide for himself what kind of life he should live.

Love yourself the way you are. But do not harm other people with this, do not force them to love you - your freedom ends where the freedom of another person begins!

Body positivity is about diversity of beauty. About the ability to see it everywhere - in others, in yourself. Around. About your right to have a nose, not like the models in the magazine, and a couple of extra pounds. About the ability to enjoy the possibilities of your body - from running jumping into the water to sex.

Love yourself, but don't indulge yourself! There is a lot of talk today about love, especially about loving yourself first. But no one talks about what kind of love this should be. No one says that love can be painful: overprotective, destructive, pulling back, hindering progress.

No one says that love is not the satisfaction of all one's desires, it is not self-pity, it is not “wrapping oneself in cotton wool” and intentionally avoiding difficulties. True love is not about following your destructive habits, but about getting better, moving forward: taking care of your health and well-being.

Self love should make you a better person. If it's not, then it's a surrogate. Chocolate, cigarette, Bloody Mary - these are not manifestations of your love for yourself, but only an ersatz one slipped into your subconscious.

For example, you decide to go on a diet, but at the same time perceive it as a severe restriction, as a mockery. You suffer from refusing high-calorie, fatty, sweet foods. And in the depths of your subconscious, the conclusion is born that you do not love yourself, since you voluntarily doom yourself to such sacrifices.

Your subconscious thinks within the framework that you yourself have given it. Everything is mixed up in your life - it seems to you that self-love, true pleasure lies in following your emotions and the thoughts that you associate with them, and the slightest deviation from a given trajectory is stress and pain.

Remember, everything is in your head and everything is in your hands. Our article can help you deal with similar problems.

Funny video

Do not be upset because of the weight, but rather listen to the cool song “Oh, you are a wide bone”:

Overweight in the vast majority of cases is the result of an unhealthy lifestyle and diet, and especially when it is "professed" in the fat man's family. Completeness in such families is considered a hereditary concept, and the blame falls on a wide bone. Well, since the matter is in genetics, then, of course, it is not advisable to exclude from the menu fatter and thicker cabbage soup, rich jelly and other masterpieces of home cooking, which have become a favorite family tradition to consume in front of the TV. And since the “bones” were not lucky, then at least the stomach rejoices. Is there a rational grain in such beliefs? What is the concept of "wide bone"? How to determine it, and is it really her fault for being overweight?

Wide bone or wide myth?

The photograph shows two twin sisters, to whom their parents passed on the same heredity and predisposition, in addition, they are both full and healthy. What happens? Did one of them grow bone along with fat?

It makes sense to talk about the genetic characteristics of an organism when, for example, everyone in the family is red-haired, or lop-eared, or tall. When everyone is fat, the reason must first be sought in the refrigerator, pots and culinary habits of a grandmother or mother. In medicine, there is no concept of "wide bone". There is a classification of body types and differences in the structures of the skeleton, but they in no way form a tendency to be overweight. Shifting all responsibility for volumetric forms to the “wide bone” is preferred by those who are used to indulging themselves in the exorbitant use of tasty and unhealthy food.

Sometimes in medical indicators you can meet "narrow or wide pelvic bones", but this wording is relevant only when observing pregnancy and predicting childbirth. The wide pelvic bones, both women and men, can acquire two kilograms of fat, and maybe ten or even more. Therefore, the width of the bones of the thighs is a feature that absolutely does not affect the fat layer of the entire body.

How to determine body proportions?

If you set out to determine whether you have a wide bone or not, then it is very likely that you have problems with being overweight. It is easier for many people to believe in legends about big-boned people than to admit to themselves their excessive appetite, laziness and ignorance. If this is not about you, but you still would like to know how harmonious the proportions of your body are, and what is its constitution, use Dr. Solovyov's index.

The method for determining body proportions is very simple: take a centimeter tape and measure the circumference of the wrist joint (wrist). Its length will be a relative indicator of individual differences in bone thickness:

• from 15 to 18 cm for men - asthenic and conditionally thin-boned person;
• from 15 to 17 cm for women and from 18 to 20 cm for men - normal physique, proportional bone thickness;
• more than 17 cm for women and 20 cm for men - hypersthenic, conditionally broad-boned person.

Another way will help determine the type of physique and without a centimeter. To do this, just take the wrist of your left hand into the ring with your thumb and forefinger:

• fingers touching - normal physique;
• fingers do not reach each other - hypersthenic type;
• fingers overlap each other - asthenic physique.

The harm and benefits of body positivity

There is such a trend - body positivity, promoted by "broad-boned" people. His philosophy is that a person who has a lot is beautiful! The purpose of the current is to convince mankind that excess weight- it's normal and even beautiful. There is a positive side to this, of course. People must learn to love themselves the way God intended them to be (nature, genetics, etc.). But it is appropriate to talk about this when it comes to small breasts, big noses or short legs. If a person drags another “person” in the form of 50-60, or even 100 extra pounds then what is the beauty?

Undoubtedly, magnificent forms can and should fit into the parameters of beauty, but only on condition that body fat are proportionally distributed throughout the body, do not blur with a shapeless "jelly" and, most importantly, do not provoke the appearance of diseases caused by a high degree of obesity. Only in this case, bodypositive has the right to be called positive. Otherwise, it is propaganda of an unhealthy lifestyle, dislike for oneself and disrespect for others.

Loving your body is important! Each person has every right not to conform to the glossy or stereotyped concepts of beauty. Just like in clothes, hairstyle or demeanor, he can express his individuality with the parameters of the figure. Lush female forms drive crazy any generation of men, and it seems that they will never go out of fashion. But lush does not mean ugly fat. In everything there should be a measure, taste, proportions, and in appearance - also a healthy look. Although a full, but well-groomed and healthy body can be called beautiful.

To become a follower of body positivity means to adhere to two main rules:

1. Love yourself, but do not indulge your bad habits. Sometimes people misunderstand the concepts of "self-love" and "willpower." For example, ladies with a “broad bone” can easily eat the fifth piece of cake and call it “pamper your beloved”, refuse to take classes in gym and declare himself a man with iron willpower and the ability not to succumb to fashion trends. But on the other hand, how pleasant it is to succumb to such tasty, but such bad habits, there are often and many. To love yourself means to take care of your health, excluding bad habits, including gluttony.

1. Self love should make things better. Doing better does not mean better than someone else. The value of body positivity is that it teaches its followers to be better than yesterday's self, without relying on rigid beauty standards set by someone. And if you set yourself the goal of going on a diet or starting to run, but lasted only ten days, and broke on the eleventh, this does not mean that you are a spineless rag! This means that you were better than yourself for ten days, and on the twelfth day you will be better too, because you do not stop mastering a healthy habit that will help you get rid of the “wide bone” forever.

how to determine wide bone or not? and got the best answer

Answer from Natalya[guru]
There is an index of Solovyov - the volume of the wrist.
Solovyov index.
Solovyov's index is the circumference of the thinnest place on the wrist, expressed in centimeters.
The normosthenic physique is characterized by:
The Solovyov index for men is 18-20, and for women - 15-17.

Hypersthenic physique is characterized by:
The Solovyov index is more than 17 in women and more than 20 in men.
The physique is distinguished by the proportionality of the main dimensions and their correct ratio.
In representatives of the hypersthenic (wide-boned) physique, the transverse dimensions of the body are much larger than in normosthenics and especially asthenics. Their bones are thick and heavy, their shoulders, chest and hips are wide, and their legs are short.
Asthenic physique is characterized by:
Solovyov index: less than 15 in women and less than 18 in men.
In people with an asthenic (thin-boned) body type, the longitudinal dimensions predominate over the transverse ones: the limbs are long, the bone is thin, the neck is long, thin, the muscles are relatively poorly developed.
(This index is usually used in obstetrics - when it is necessary to estimate the width of the bones - for a more accurate assessment of the internal dimensions of the pelvis).

Answer from Imma Alifanov[active]
wrist and fingers

Answer from Olechka[master]
if the butt is more than 90 cm, then you have a wide bone 🙂

Answer from E.Ovchinnikova.1210[master]
Grab your thumb and middle finger right hand left wrist. If the fingers converge, it is normal; if they overlap, it is narrow; if they do not converge, it is wide.

Answer from ALLA[guru]
People with thin bones have a wrist of 11cm

Answer from 3 answers[guru]

Hello! Here is a selection of topics with answers to your question: how to determine a wide bone or not?