Broad bone: is there any justification for the large weight from the skeleton? Can a person have heavy bones? Whether a person has a wide bone.

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 had been a little less lucky with my metabolism, then with such eating habits, I simply would not have crawled through the door. And a few years ago, I sincerely wondered why someone couldn’t eat half a cake at night or deny themselves fresh pastries. I remember the anxious glances of a photo editor at one of my previous jobs, when I devoured pies one by one, sitting at the monitor. “Oh, you’ll spoil the figure!” He sighed and I just laughed.

But, despite the fact that I was thin since childhood, beautiful press never boasted. “You have such a structure: the stomach is set close,” 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 whole life with this naive confidence if one day I had not come to the gym. She came, as is usually the case, with the intention of "slightly tightening her muscles." Months of “amateur activity” and useless exercises - and then the truth suddenly revealed: you can radically change your body, if you only want to. True, this requires not only training, but also thoughtful nutrition. And "close-set stomach" is just as stupid as "wide bone." We eliminate buns and cakes - we get the coveted strip on the stomach.

A host of other real-life examples lead me to believe that what we consider to be an irresistible genetic feature is very often nothing more than the result of our ignorance, laziness and inaction.

Almost all the participants of the Lose Weight with the Lady project, who are overweight, 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 the recipes for rich borscht and pork chops, passed down from generation to generation, and joint evenings at the TV, and not “broad bone”, are to blame.

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

I look with admiration at one of my colleagues: athletic, slender, energetic Ksyusha. Five days a week you can see her in the mornings in the corporate gym, and at exactly 13.00 she has lunch in the kitchen: salad, vegetables, fish. She counts calories and does not look exhausted at all: on the contrary, she is full of energy. A few years ago, Ksyusha was able to lose 20 kg and now keeps herself in great shape. “When I now come to visit relatives, they say that they are ashamed in front of me. That looking at me, they understand that this is not a “big bone”, but banal laziness.

Another example: I once met a girl who teaches strip plastic. I was surprised by her flexibility and grace, and how easily she sat on the splits. 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 is there a notorious heredity, and how important is it in improving the body?

Yes, indeed, the metabolic rate of different people may vary, although this factor is not always due to heredity. And there are lucky ones who are able to eat almost as much as they like and not get better, but most often it is only up to a certain time. So, erratic eating had practically no effect on my figure until the age of 25. But at some point, I nevertheless realized that I was starting to look different than I would like. Indeed, in addition to the quantity of the body, there is also quality - it can be elastic or loose, toned or flabby, young or old. Sports and healthy eating everyone needs it, regardless of weight and volume. But for those who are lucky by nature, it is often difficult to take on themselves. And when the reflection in the mirror begins to upset, it is often too late to radically change something. So luck is doubtful!

There are those who know for sure: it is enough for them to eat a couple of pieces of cake in the evening in order to see +1.5 kilograms on the scales in the morning! These women, as a rule, realize earlier that beautiful body means hard work. And when, after 30 years, their friends, lucky thin women who have not denied themselves anything all their lives, turn into “skinny-fat”, they, who have kept themselves in control all the time, will remain slim and young. If you are one of those who are not lucky by nature, remember: “bad” heredity in this case can turn into your trump card!

In a word, do not hesitate: in matters of harmony, genetics is far from a 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 carefully at sausages and sausages, drinkable yogurt, which has more sugar than milk. Count how many times a day you drink tea with "something tasty." And then repeat this phrase again.

How many times have we blamed the broad bone for not being able to lose weight. How many times have we blamed heredity, and not the lack of sports and willpower available extra pounds ov. We decided to find out whether all these accusations have legal grounds or a wide bone - this is just another excuse.

Yuri Glazkov

Yuri Glazkov, PhD, orthopedist-traumatologist, Central Clinical Hospital No. 2 named after A.I. N. A. Semashko, member of the American Academy of Orthopedic Surgeons (AAOS):

In different people, the bones can really have b O greater or lesser thickness. This is determined by the type of constitution. There are three such types:

Asthenic (hyposthenic) - when a person has a thin bone;

Normosthenic - bone of medium thickness;

Hypersthenic - thick bone.

People with an asthenic body type have narrow shoulders, thin wrists, and an acute intercostal angle. Hypersthenics have broad shoulders, large body circumferences in different places, including on the limbs, obtuse intercostal angle.What type of constitution you have is determined by heredity. However, not only genetics decide how wide your bones will be - it also depends on lifestyle. If a person works hard physically, especially since childhood, he is more likely to increase muscle mass and bone width. To understand what kind of bone a person has, it is enough to make several measurements. The easiest way to determine the type of constitution is by the wrist. Measure its circumference with a measuring tape:

Asthenic - up to 17.5 cm in men, up to 15 cm in women;

Normostenik - 17.5-20 cm in men, 15-17 cm in women;

Hypersthenic - above 20 cm in men, more than 17 cm in women.

How bone thickness affects weight loss

If by weight loss we mean a decrease in fat, and not in the total body weight, then no wide bone can interfere with this process. However, the hypersthenic type of constitution can distort the results of measurements of body mass index (BMI) - an indicator that is used to diagnose obesity. It is calculated using the following formula:BMI = weight (kg) / height squared (m).If, after calculations, more than 25 kg / m 2 is obtained, this indicates overweight, and if 30 kg / m 2 - about obesity of the first degree. But it may also be that in reality a person does not have any obesity - he simply has a wide bone. Therefore, you need to evaluate the state of your figure not only by calculating weight or body mass index, but also simply by looking in the mirror.

At the same time, people have every right to write off a lot of weight on a wide bone. Indeed, bones are much heavier than fat. Bone density is 2-2.5 kg per liter, depending on the degree of mineralization. The density of adipose tissue is only 920 g/l. Therefore, a person with a hypersthenic physique with a normal figure can weigh more than an asthenic with first degree obesity. But if a person talks about a large bone at a time when he has a clearly visible barrel-shaped stomach, obviously this is nothing more than an excuse for his tendency to overeat.

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 photo 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 find "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 fat layer of the whole 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 overweight. It is easier for many 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 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 on himself 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.

Becoming a body positivity follower means adhering 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 broad bone"can easily eat the fifth piece of cake and call it -" treat yourself to your beloved ", refuse to work out in the gym and declare yourself a person 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.

It is believed that thin bones are a trait human body interfering with the recruitment of 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 cardiovascular 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 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 the help of which muscle group 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.

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

Answer from Natalya[guru]
There is the Solovyov index - 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:
Solovyov's 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 rib cage and the hips are wide and the 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?