Many women work hard with their bodies for years, but cannot achieve the ideal result. Centimeters and kilograms go from anywhere, except for those places where they are really superfluous. Exhausting exercises and diets are not effective if they do not work for problem areas. To adjust the proportions, you need training according to the type of figure. Let's figure out how to determine your type and do it right to get the maximum result.
- How to quickly and easily determine your body type
- Workouts by body type: how to improve proportions
- How to deal with pear-shaped women
- Hourglass: working with problem areas
- How to train women with T-shaped figure
- Particularities of circle and rectangle shape types
- The main thing about workouts depending on body type
How to quickly and easily determine your body type
Shape Type — it's a given. The structure of a person is almost 100% dependent on genetic factors. But there is always an opportunity to improve the proportions if you know your "weak points" and understand exactly how to work with them.
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The first thing to do is — take a measuring tape and make basic measurements:
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Bust. Measure over a tank top or plain bra with no inserts. You need to focus on & nbsp; the most protruding points. The tape does not need to be tightened or loosened too much.
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Waist. This is the narrowest area of the torso. Focus on & nbsp; a place slightly above the navel. Try not to pull your stomach in.
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Hip circumference. Measure at the protruding points of the buttocks, keep the measuring tape parallel to the floor.
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Write down the numbers you got on a piece of paper and start determining the type of figure:
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Approximately the same girths of the chest and hips with a narrow waist (20-30cm less) — it's the classic hourglass, those the most 90-60-90 in your personal format.
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If your hips and chest are almost the same, but the waist circumference differs by 20 cm or less, then your type — rectangle.
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The chest is noticeably smaller than the hips, and the waist is well defined — characteristic features of a pear. This type is also called triangle.
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If the top is wider than the bottom, then it is a inverted triangle. Also, such a figure is called a T-shaped.
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If the difference between the measurements of the chest, waist and hips is small, and legs are long and slender, then you have the figure of apple. Second title — circle.
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Workouts by body type: how to improve proportionsUniversal workouts don't exist. This is mythology. Women with different types of figure can do the same in only one case: if they just need to keep their muscles in tonus, and the body is perceived as ideal. If reshaping your figure is necessary, you should select the appropriate types of loads.
How to deal with pear-shaped women
This is the most feminine type. The toned pear is almost flawless. The only minus — massive lower body and... cellulite. Orange peel on thighs buttocks — pears are the scourge of beautiful pears, so they have to tightly control their diet in order to remain attractive.
During training, you need to maximize the load on your back, arms and shoulders. Having pumped up the upper part, you can balance it with lower. The figure will seem more attractive. In addition, it is almost impossible for pear women to pump their arms and shoulders. So they should be loaded twice a week, choosing the right weight and executing 10-12 times 3 sets.
Hourglass: working with problem areas
Hourglass — it is a miss ideal if the figure is in order. To achieve this, you need to work out the triceps, lower abdomen and & nbsp; thighs. Good decisions — circuit training, plyometrics, crossfit. For legs, it is better to use basic exercises (any kind of squats, lunges). The press is perfectly pumped with the help of the "bike" exercise. and different types of slats.
How to train women with T-shaped figure
Women, whose figures resemble an inverted triangle, often have beautiful breasts and luxurious long legs. This is a huge advantage. If excess weight appears, then the stomach begins to protrude, but on the hips and legs fat is deposited last. Task — balance upper and lower body.
Features of circle and rectangle shape types
There are no absolute circles and rectangles, because anyway some of parameters are more. If the shoulders are wider, then it is better to train in the same way as for women with a T-shaped figure. If there are more measurements for the hips, then you should pay attention to the exercises recommended for the pear figure.
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The main thing about training in depending on body typeBody Shaping — a difficult task, but it can be simplified if you correctly approach the question:
- Women with pear body type need to pump the upper body and dry the lower
- Hourglass should focus on circular training and basic exercises.
- For a T-shaped figure, it is better to dry the top, working in a multi-rep mode, and pump the legs and hips.
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