Thin bones are thought to be a trait in the human body that interferes with recruitment. 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 in determining the somatotype of a person - his bodily structure, or body type. According to MacRobert, 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 body type by one single sign. In fact, the body type is determined not only by the thickness, but also by the length of the bones. Moreover, the classification of the 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 arm bones (assessed by the wrist), but at the same time the bones of the legs (assessed by the ankle) are not, then talking about an ectomorphic body type is wrong. By the way, about the thickness of the ankle: a girth of 22.5 cm and below indicates a thin bone. Moreover, 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 are not growing? No. Bone thickness is just a signal of how physically powerful (strong) your body is. And if he is not that way (physically powerful, strong), then he grows poorly - this applies to the thickness of the bones and the thickness of the muscles. There are, however, exceptions when there is 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 efficiency. For example, lethargy, weakness, physical inactivity are what is associated with poor health. The initial (primary) point for determining the level of health is the assessment of the cardiac system. Check with a cardiologist in a calm state and physical activity your work 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 (parental 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 governed by hormonal conditions. It is the activity of hormones that affects the growth of both bone, muscle, and even adipose tissue. Thin bone is most often evidence of insufficient secretion of sex hormones (insufficient precisely for physical strength (power); from the point of view of normal vital activity, the level of hormones is usually quite normal).

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

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

mechanical stress + sufficient hormonal background + normal bone metabolism.

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

Thickness vs. bone length

If bone thickness is an indirect sign of a predisposition to bodybuilding (rather associated 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, ie, its bulk) sharpens at the ends of the bone, passing into the so-called muscle tails, with which the muscle is attached to the bone; the muscle tails are also pulled together by tendons.

A typical picture for long bones: the muscle body (abdomen) begins to sharpen relatively far from the ends of the bone and passes into muscle tails, then (towards the ends) muscle tails pass into tendons, with the help of which muscle group fastened from 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 meat on long bones, muscle growth must be significantly greater, which significantly lengthens the solution to the problem over time.

Outcomes

1. If you are truly an ectomorph, then the thickness of your bones 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 to grow muscles is not a problem.

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

(a) you do not have enough physical strength (health) for muscle hypertrophy; you most likely have a hard time enduring physical activity, you recover for a long time after them. Perhaps you are not all right with your health or you have low physical potential from birth (usually in such cases, in contrast, nature rewards high intellectual potential). In any case, you are a hard gainer.

(b) you have bad genetics for bodybuilding. Perhaps this is due to the "bad" type muscle fibers, deficiency of some hormones (for example, testosterone) or redundancy of others (for example, estrogens), or some traits of an ectomorph transmitted from mom or dad. In other words, you are also a hard gainer.

Links:

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

“I'm not fat - it's a wide bone,” the owners continue to assert. overweight... By this they explain to themselves and those around them the unsuccessful attempts to lose weight and the senselessness of physical and dietary "violence" against the body.

And indeed: a large body weighing 100 kg cannot hold on to the same skeleton as a fragile girl with her 45 kg!

How much do the bones weigh

The human skeleton consists of 206 bones. It seems like a lot. No wonder the owners excess weight They nod at their volumes and authoritatively claim that the fault of their large size is the giant skeleton hidden under the thin skin. That is, it is assumed that a person's weight is highly dependent on the weight of their bones. Is it so?

In 2014, fitness expert American Matt Marshall verified this claim. He turned to scientists at the University of Michigan, where he was examined using the densitometry method, which is designed to measure bone mineral density, but also allows you to calculate its weight. It turned out that the weight of Marshall's bones, which at that time was in good physical form and weighed 80 kg, was only 3.6 kg (fat in the athlete's body gained 6.3 kg).

For comparison, Marshall took the densitometry data of another person, whose weight was 118 kg. Of these, 46 kg was fat and only 4.2 kg was bone. In the same way, the data obtained from the examination of an obese woman weighing 96 kg were compared. The weight of her skeleton was 3.2 kg. Similar ratios were found for 50 other obese adults.

According to doctors, the skeleton of a normal adult healthy average man weighing 90 kg accounts for about 15% of total mass body. And this is taking into account water (half of the weight of the skeleton) and organic matter (another 28% of the total mass). So, if we talk about bones, freed from moisture and fat, then they will account for only 6-7% of the total weight of a person.

There is even such a thing as "estimated bone mass" - this is actually bones in their pure form, without fat and water. Tanita conducted a study and concluded that for women between the ages of 20 and 40, the average estimated bone mass is:

• with a weight of less than 50 kg - about 2 kg;
• with a weight of 50 to 75 kg - 3.5 kg;
• with a weight of more than 75 kg - 3 kg.

For men of the same age, the following data were obtained:

• with a weight of less than 65 kg - about 2 kg;
• with a weight of 65 to 95 kg - 2.5 kg;
• with a weight of more than 95 kg - 3 kg.

Thin bones and wide bones

No one argues that the weight of the skeletons different people will be different. For example bones tall man weigh more than the bones of his shorter age. And even the very concept of "wide bone" fully deserves the right to exist. It is enough to measure the circumference of the wrist or ankles with a centimeter - in these places a person has little fat and muscles, mainly skin and bones - to be sure: there are people with both "thin" and "wide" bones.

Women with a height of 157-158 cm:

• « thin bone"- wrist girth less than 14 cm;
• "Normal bone" - from 14 to 14.6 cm;
• "Wide bone" - wrist girth more than 14.6 cm.

Women 159-166 cm tall:

• “Thin bone” - wrist circumference less than 15.2 cm;
• "Normal bone" - from 15.3 to 15.9 cm;
• "Wide bone" - 16 cm or more.

Women with a height of 167 cm and above:

• “Thin bone” - wrist circumference less than 16 cm;
• "Normal bone" - from 16 to 16.5 cm;
• "Wide bone" - 16.6 cm or more.

Men with a height of 167 cm and above:

• "Thin bone" - wrist girth from 14 cm to 16.5 cm;
• "Normal bone" - from 16.6 to 19 cm;
• "Wide bone" - 19.1 cm or more.

In 2011, experts from North Carolina State University confirmed that the femoral neck is wider in obese people than in people of normal weight. This is due to the fact that, firstly, big people move in a special way, and secondly, the body gradually adapts to heavy weight, which leads to a thickening of the femoral neck - one of the most vulnerabilities human body in relation to fractures.

But even with the above data, research shows that only 15% of people have a slightly larger skeleton than most of the population. The difference in the weight of the skeleton will still not be so great that it can be said that this "heavy bone" presses on the scales: 1-1.5 kg difference in bone mass does not justify the extra 30-40 kg or more.

And one more important point: Bone density does not affect bone size. Osteoporosis can make bones a little lighter, but it doesn't make them shorter or thinner. In this disease, calcium is washed out of the bones, but their very structure, the frame remains unchanged.

Bones, fats and health

Excess fat has been shown to harm even bones. Previously, it was believed that the bone marrow contains an "emergency store" of fat. And it is not consumed for energy, like the rest body fat... Moreover, until recently, the function of fat in the bone marrow of mammals, which is also a delicacy in cooking, remained a mystery to scientists. It was not even possible to say for sure whether it is beneficial to the body or harm.

But this year, researchers at the University of North Carolina reported that "obesity" in bone marrow increases the risk of fractures. It turned out that the higher the fat content in the bone marrow, the lower the bone mineral density, that is, the bones become more fragile. According to scientists, with obesity, the reserves of fat in the bones increase in the same way as fat in the abdomen, buttocks and other parts of the body - and in the same way negatively affect human health.

You can fix the situation with the help of banal physical exercise... In experiments on mice, it was demonstrated how the fat content in the bone marrow changes as the animals lose weight using intense physical activity... The overall size of adipocyte fat cells decreased, while bone thickness and density increased. The researchers recall that both fat cells and bone cells come from the same mesenchymal stem cells. Therefore, there is an assumption that during training, fat is burned in the bones, and the generated energy is used for the production of bone tissue and its strengthening.

The difference in the weight of the skeleton, as well as in the thickness of its individual sections, is so insignificant that it cannot significantly affect the weight of a person's body.

Obesity is a threat to the health of all, without exception, organs of the body, including the skeleton.

Physical activity and healthy eating will save the world - both from obesity and from pathologies of bone tissue.

Many people who are overweight today grew up in families where obesity was considered hereditary. Although in the process of communicating with nutritionists, it turned out that the reason for everything was the wrong way of life, to which all family members were accustomed.

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

Often, what we consider to be an overwhelming genetic trait turns out to be just the result of overeating. Is it bad? Of course not, that means we can fix everything!

Myth or reality: does it happen?

In the photo there 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 overweight” - that's right: they all eat dumplings with mayonnaise at night.

IMPORTANT POINT: yes, differences in the structures of the skeleton do exist, it is foolish to deny it. There are girls with wide hips even with a low percentage of fat, and there are those with a boyish figure and almost no curves.

People with "narrower" bones usually have small palms and feet, thin fingers, if a woman, then narrow shoulders, narrow rib cage... For those whose bones are wider in 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 adipose tissue, but not significantly, due to the different density:

muscle density - 1.3 grams. per cm .;

fat density - about 0.9 gr. on cm

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

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

And the amount of fat has absolutely nothing to do with wide bone.... Let your hips be a little wider than others, but there 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 must admit, this is more than attractive), but not an extra 50 kg of fat.

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 make her so square
The thighs have narrowed 🙂

How to determine?

How to tell if the bone is wide or not? Feel yourself 🙂 If you feel fat through your skin, then, alas, you won't be able to fall on the bones. But if under the skin you feel a hard surface with a slight layer of fat, then you are a happy owner of chic, wide hips, which the overwhelming 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 "broad bone" more than the big bang theory. With the exception of the inner part, where the brain is located, bones are solid structures made of calcium.

Once you have stopped growing, the size of your bones cannot be changed without causing serious harm to your health. However, you can change the size of your body fat.... This is what will help you change your appearance. Therefore, read this article to the end and find out how to fix the problem.

So what if you can't see the waist like that of young Gurchenko? But they did not come close to Krachkovskaya either. So love yourself and take care of yourself without any complexes!

How to lose weight?

What is body positivity in simple terms?

Unfortunately, the true meaning of body positive is now lost behind the showdown of overweight 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 standards of gloss.

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

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

Bodypositive is about the variety of beauty... About the ability to see her everywhere - in others, in oneself. Around. About your right to have a nose, not like the models in a magazine and a couple of extra pounds. About the ability to enjoy the capabilities of your body - from jumping from a run into the water to sex.

Love yourself, but don't indulge yourself! Today there is a lot of talk about love, especially about the need to love yourself first. But nobody talks about what kind of this love should be. No one says that love is painful: overly protective, destructive, pulling back, hindering progress.

Nobody 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 deliberately avoiding difficulties. True love lies not in the fact that you are led by your destructive habits, but in the fact that you become better, move forward: take care of your health and well-being.

Self-love should make you better. If this is not the case, then it is a surrogate. Chocolate, cigarette, Bloody Mary - these are not manifestations of your love for yourself, but only ersatz slipped by your subconsciousness.

For example, you decide to go on a diet, but at the same time perceive it as a cruel restriction, as a bullying. You suffer by giving up high-calorie, fatty, sugary foods. And in the depths of your subconscious mind is born the conclusion that you do not love yourself, since you voluntarily doom yourself to such sacrifices.

Your subconscious mind argues within the framework that you yourself have set it. Everything in your life is confused - it seems to you that self-love, true pleasure lies in following your emotions and those 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 discouraged by the weight, but rather listen to the cool song "Oh, you are a wide bone":

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

Answer from Natalia [guru]
There is a Soloviev index - the volume of the wrist.
Soloviev index.
The Solovyov 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.

The hypersthenic physique is characterized by:
Soloviev's index is more than 17 in women and more than 20 in men.
The physique is distinguished by the proportionality of the main sizes and their correct ratio.
In representatives of a hypersthenic (broad-boned) physique, the transverse dimensions of the body are much larger than in normostenics and especially asthenics. Their bones are thick and heavy, their shoulders, ribcage and hips are broad, and their legs are short.
Asthenic physique is characterized by:
Soloviev's index: less than 15 for women and less than 18 for men.
In people with an asthenic (thin-boned) body type, the longitudinal dimensions prevail over the transverse ones: the limbs are long, thin bone, 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 Kimma Alifanova[active]
on the wrist and on the fingers

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

Answer from E.Ovchinnikova.1210[master]
Grasp with your thumb and middle finger right hand left wrist. If the fingers converge, it is normal, if they go over each other, it is narrow, if it does not converge, it is wide.

Answer from ALLA[guru]
People with thin wrist bone 11cm

Answer from 3 answers[guru]

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

Until the age of 25, I was firmly convinced that I would never have to limit myself in food. Now I understand that if I were a little less lucky with metabolism, then with such eating habits I simply would not crawl through the door. And a few years ago I sincerely wondered why someone cannot eat half of the cake at night or deny themselves fresh baked goods. I remember the anxious glances of a photo editor at one of my previous jobs, when I ate pastries one by one, sitting at the monitor. "Eh, ruin the figure!" - he sighed, and I just laughed.

But, despite the fact that I was thin since childhood, nice abs could never boast. “You have such a structure: your stomach is close-set,” my relatives told me, and I took it for granted. Well, what can you do - such heredity! I think that I would have spent my entire life with this naive confidence if I hadn't come to the gym one day. She came, as usual, with the intention of "tightening up the muscles a little." Months of "initiative" and useless exercises - and then the suddenly revealed truth: you can radically change your body, if you only want to. True, this requires not only training, but also thoughtful nutrition. A "close-set stomach" is as stupid as a "broad bone". Eliminate buns and cakes - we get the coveted stripe on the stomach.

Lots of other examples from life make me believe that what we consider an insurmountable genetic trait is very often no more than the result of our ignorance, laziness and inaction.

Almost all the overweight participants in the Lose Weight with Lady project grew up in families where obesity was considered hereditary. Although in the process of communicating with nutritionists, it turned out that the reason for everything was the wrong way of life, to which all family members were accustomed. Yes, most often the recipes for rich borscht and pork chops, passed down from generation to generation, and joint evenings on the TV, are to blame, and not "broad bone".

X-ray of a person weighing more than 200 kg. As you can see, the bone width is quite standard.

I look with admiration at one of my colleagues: the athletic, slender, energetic Ksyusha. Five days a week she can be seen in the morning at the corporate gym, and at exactly 13.00 she dines in the kitchen: salad, vegetables, fish. She counts calories and does not look exhausted at all: on the contrary, she is full of energy. Several years ago, Ksyusha was able to lose 20 kg and now maintains herself in excellent shape. “When I now come to visit my relatives, they say that they are ashamed in front of me. That looking at me, they understand - this is not a "broad bone", but banal laziness. "

Another example: I once met a girl who teaches strip plastic. I was surprised by her flexibility and gracefulness, and how easily she sat down on the twine. I was amazed when I learned that by nature her body is literally "wooden", and stretching has always been incredibly difficult for her. But Katya wanted to dance so much that she constantly overcame herself. For years, she had to learn what others were given without difficulty. Can you imagine how insulting it is: a beginner, having barely come to class, easily does what you did only after a couple of years? But this did not stop her: "I did not compare myself with others, but with the one I was in the past, and I understood that I was moving forward."

So does the notorious heredity exist, and how important is it in improving the body?

Yes, indeed, the metabolic rate of different people may differ, although this factor is not always due to heredity. And there are lucky ones who are able to eat almost as much as they want and not get better, but more often than not, this is only up to a certain time. So, indiscriminate eating practically did not affect my figure until the age of 25. But at some point I still realized that I was starting to look not the way I would like. Indeed, in addition to the quantity of the body, there is also quality - it can be elastic or loose, fit or flabby, young or old. Everyone needs sports and healthy nutrition, regardless of weight and volume. But for those who are naturally lucky, it is very often difficult to take on themselves. And when the reflection in the mirror starts to grieve, it is often too late to radically change something. So it's dubious luck!

There are those who know for sure: it is enough for them to eat a couple of pieces of cake in the evening to see +1.5 kilograms on the scales in the morning! These women tend to realize earlier that beautiful body means hard work. And when, after 30 years, their friends, lucky, skinny women, who have never denied themselves anything, turn into "skinny fat", they, who kept themselves in control all the time, will remain slim and young. If you are one of those who are naturally unlucky, remember: "bad" heredity in this case can turn into your trump card!

In a word, do not doubt: in matters of harmony, genetics is far from the determining thing. What really matters is your lifestyle, your diet, and how strong your desire to change is. And if, after reading this column, you still want to be indignant: “It's easy for you to say, but my bone is really wide,” just open the refrigerator now. Look closely at sausages and sausages, drinking yoghurt, in which there is more sugar than milk. Count how many times a day you drink teas with something delicious. And then repeat this phrase again.