Women's body type and workouts. Types of female figures (physique) and training for them

Basic body types (ectomorph, endomorph and mesomorph) are also relevant for girls. In view of the fact that, anatomically, the shapes of female figures are much more diverse, additional clarification is required in the issue of the physique of girls.

Certainly, somatotype The constitutional type of a person’s physique and the program of his future physical development. is primarily determined genetically, and it is impossible to influence this, but changing your lifestyle, which significantly affects your complexion, is quite achievable.

Female body types

Before starting their improvement, in order to determine the features that are most difficult to correct, girls should find out the answer to the question: “What type of figure do I have?”

We make three measurements:

1. Bust volume: over a regular bra without a push-up, at the most protruding point, holding the centimeter parallel to the floor.
2. Waist: along the narrowest part of the body (just above the navel), without retracting or protruding the stomach.
3. Hip size: across the widest part of the hips, keeping the tape parallel to the floor.

We evaluate the results:

Body type – Pear (triangle)

The main characteristic features of this type of figure are quite wide hips with relatively narrow shoulders. Such women are prone to fullness in the hips and buttocks.

When replenishing, fat is deposited in these areas. Sometimes you can see a woman with an elegant, even fragile, top, and a very massive bottom. The waist can be very pretty.

1. The upper part of the body is longer than the bottom.
2. In most cases lower limbs broad-boned, and the upper ones – narrow-boned.
3. The waist is narrow, sometimes low.
4. A pronounced waist remains under any circumstances.

Training

Girls with this body type are more likely to have problems with cellulite. In training, it is important to put stress on the upper body: work the back, shoulders, and chest.

Very important complex training for the legs, as well as isolated ones for “drying” the hips. Intensive circuit training or supersets will be effective. It is necessary to train the top and bottom on different days.

Exercises:

• lunges (possibly with weights)
• leg raises in the simulator
• jump squats
• ellipsoid
• hyperextension

Body Type – Inverted Triangle (V-Shape)

Girls with this somatotype usually have broad shoulders and narrow hips. If a girl gets fat, then body fat they accumulate on her back, shoulders, and chest.

1. The top of the body is shorter than the bottom.
2. The legs are often thin, but slender.
3. The middle of the body is not clearly defined.

Training

The peculiarities of the training are that it is necessary to develop the hips and buttocks, as well as constantly pay attention to the abdominals.

Alternatively, to reduce body weight, it is necessary to perform multiple sets with relatively large scales and a small number of repetitions.

It is necessary to constantly remember about cardio exercises to control weight and prevent its accumulation. If you need to lose excess weight, then exercise more, 4-5 times a week, since this type is characterized by slow weight loss.

Exercises:

• lunges
• stepper
• exercise bike
• reverse crunches

Body type – Rectangle (H-shaped)

This body type does not have a pronounced waist. The body has approximately the same width at the chest, waist and hips. The distribution of fat tissue occurs evenly.

1. The waist is not expressed.
2. Tendency to corpulence.
3. The stomach usually protrudes forward.
4. Muscle relief is strong with reduced weight.

Training

For this type of girl, you need to focus on your legs, due to an imperfect waist, which they always risk losing.

It is important for them to fulfill static exercises, aimed at working out the slow muscle fibers of the abs, for example: side and straight planks, during which not only the abs are well tightened, but the lower floating ribs are also reduced in volume.

The training plan should be focused on increasing overall muscle mass, that is, working out the top and bottom to the same extent.

Exercises:

• any twisting
• sumo squats
• treadmill with a slope
• stepper

Body type – Hourglass (X or 8-8)

The notorious 90/60/90, this body type is the most “balanced” and is considered the most attractive to the opposite sex. If a woman gains weight, adipose tissue is deposited evenly throughout the body.

1. Considered a classic female physique.
2. The bottom and top of the body are proportional relative to each other.
3. The waist is very narrow.
4. The waist to hip ratio is 0.7.

Training

Girls with such a figure can build their training process, since the main thing for them is maintaining muscle tone.

Experiments with weights and types of training are allowed in order to prevent fat from being deposited. The main goal of training is to strengthen the muscles of the body to maintain proportions; both strength and cardio training are important. Group aerobic exercises (aerobics, dance Sport and many others).

Exercises:

• swimming
• slow running
• light resistance bike
• step aerobics

Body type – Apple (circle)

The body of girls with this type of figure has a wide waist and (usually) well-defined breasts, and can resemble an oval or circle. Excess weight tends to be deposited on the stomach; the legs are the last to suffer.

1. It has a rounded outline in the area from the shoulders to the buttocks.
2. Legs are usually thin.
3. Narrow shoulders.

Training

It should be noted that for owners of such a physique there are individual species training, and they have their own specifics, which an experienced trainer will help you understand.

Due to the fact that this self-type is prone to gaining excess weight, you should pay sufficient attention to aerobic exercise: treadmill, exercise bike or stepper, aerobics, tai-bo, no less than 20-30 minutes each time, or devote one of your weekly workouts to cardio.

It is also necessary to include various exercises for the development of abdominal and leg muscles. This will create the necessary balance between the top and bottom bodies.

Exercises:

• Burpee with jumping
• leg presses
• tabata
• squats

Even with all of the above, it may not be so easy to determine your somatotype.

And so, a clear plan has been drawn up, problem areas for grinding. Don’t rush to start strength training; first, get ready psychologically and give your body time to adapt to physical activity.

Excessive enthusiasm, especially at first, is likely to have a negative impact. The most important rule for beginners: try to move towards your goal step by step.

Why do girls go to the gym? Let us highlight 3 main groups of tasks:

• loss of excess fat deposits;
• toning the muscular system without weight correction;
• weight gain and overall body shape improvement.

All individualization of a training program should begin with the identification of these problems. But you cannot remove excess fat from the buttocks, leaving it in the chest area. You can't remove fat from just your waist and leave it in your hips. Fat deposits, if you work to get rid of their excess, leave evenly from all parts of the body. First of all, it will be reflected on your face. It will begin to lose its roundness. But this shouldn't scare you.

Having noticed changes in your appearance, you should congratulate yourself on starting an important task - shedding excess deposits. Give it a month and you will notice a clear decrease in the circumference of your waist and pelvis, and subsequently your hips. Remember that even the most intense abdominal exercises will not make your waist slimmer while maintaining the same circumference. Everything will decrease evenly and in proportion to the supply that is already available. Consequently, fat will be removed from those areas where it is most abundant.

At the same time, there is a clear connection between the load on a certain part of the body and the degree of increase in its circumference.

If you are underweight, you need to primarily target those areas that need to be rounded (of course, through the muscles, not the fat layer).

In this regard, the main formative elements of your figure are the skeleton, the muscles attached to it and the layer of subcutaneous fat covering them.

The most flexible and correctable elements are muscles. But not all muscles, unfortunately (or rather, not all muscle fibers). Only white (fast-twitch) muscle fibers grow in thickness and change the overall shape of the entire muscle, and therefore a certain part of the body. But these fibers only respond to power loads (bodybuilding). No “steps”, “slides”, “aqua aerobics” and other exotic training systems “in the crowd” are able to change the shape of your muscles, because in this case the muscle fibers that are able to change shape under the influence of load are not working. The conclusion suggests itself without difficulty: conditioning bodybuilding.

The layer of fat is another form-building (or rather, “shape-distorting”) element. If there is not much of it, and it lies under the skin in the right places, it pleasantly smoothes out the shape of your figure, giving you femininity. If there is a lot of it, it will disgrace your figure. It’s hard to disagree with this, and the myth that most men like fat women was invented and allowed to roam around the world by fat women themselves. Fat can only be lost through aerobic exercise and an appropriate diet. Only aerobic work can mobilize fatty acids and burn them in specific, slow-twitch fibers. These fibers practically do not work under power loads. So one gym will not solve this problem. An integrated approach will solve your problems!

The most “hard” and unchangeable is the backbone. All our lives we will have to live with what our ancestors have endowed us with in this sense. Analyzing the bone structure is the most difficult part in developing an individual training program.

If possible, abstract as much as possible from your layer of fat, regardless of its thickness, as well as from muscle masses, regardless of their shape. Try to imagine your bone structure as if it were on an x-ray. For a person not at least familiar with the basics of anatomy, such abstraction can be difficult.

But you must try to strain all your imagination, since the content of subsequent training will depend on the accuracy of what you can imagine. It's best to stand naked in front of a large mirror and try to get rid of blind adoration of your body. Be critical of yourself. Remember that an uncritical person is almost never constructive. And to eliminate your shortcomings in addition, you need a constructive approach!

To make the task easier, we will not operate with complex anatomical concepts, but we will determine the structure of the skeleton by how much its outline resembles the pattern of the printed letters “A”, “T”, “X” and “H” and in the future we will designate the types of skeleton exactly like this: “A”, “T”, “X” ” and “N”. To make things even easier, let's analyze all these types.

Type “A” frame characterized by narrow shoulders and a wide pelvis. The difference in the width of the shoulders and pelvis can be either quite significant or not very pronounced. But in any case, the figure looks like the letter “A”. It seems to expand downwards, and this expansion is determined not only by the amount of fat accumulated in different parts of the body, but, to a greater extent, by the structure of the skeleton. This type of bone structure is characterized by a predominant accumulation of fat on the lower part of the body - in the pelvic region, lower abdomen and hips. Even extremes are possible: the upper part of the body (to the waist) can be thin, and the lower part – plump. Women and girls with this type of bone structure usually have difficulty losing fat from the lower torso, and their training patterns should reflect this feature.

Typically women with an “A” figure They are distinguished by a thin waist and small stature, and many men like these features of their build - they find them very feminine. However, often the fat deposits on the lower part of the body increase to an ugly size, which, of course, spoils the figure, because it turns into some kind of giant pear.

If you have discovered that you have an “A” build type, your the main task will be to lose fat in the lower body, give it elasticity, and also gain some muscle mass on the upper body. First of all, in the area of ​​the shoulders, chest and back (so that the decreased difference between the circumferences of the chest and pelvis smooths out some of your disproportion).

An approximate set of exercises for women and girls with addition type "A"(hire a personal trainer to practice movement techniques)

1. Warm-up – 5-15 min.
2. V-shaped crunches while sitting on the edge of a bench (raising the knees to the chest) – 3×20-25.
3. Torso raises on an inclined board (legs must be bent and the back must be rounded) – 3×15-25.
4. Bench press lying on incline bench– 1x12, 1x10, 1x8, 1x6.
5. Lying dumbbell raises – 3×8-10.
6. Head pull on a high block – 1×12, 1×10, 1×8, 1×6.
7. Bent-over dumbbell raises 3x8.
8. Raising the knees to the chest while hanging on the bar – 2xMax.
9. Squats with a barbell or a light barbell in a wide stance – 3x20-25.
10. Lying leg curls on a 3x12 machine.
11. Pelvic lifts lying on your back with back arching – 3×35-50.
12. Lunges forward on one leg - 3×15-25.
13. work on the simulator for oblique abdominal muscles 2×30-50.
14. cardio – 15-25 min.

Recording the dosage of exercises 15-25, 50-70 means that you need to start with 15 repetitions, and gradually, over several weeks, get to the upper limit. Exercises 4 and 6 must be performed using the “pyramid” technique, i.e. from the second to last approach in each of them increase the burden. The word “Max” means that you should strive for the maximum number of repetitions in this exercise.

“T” type frame characterized by wider shoulders compared to the pelvis and a pronounced conical shape of the torso. This is the one sport style a figure that many try to get closer to with the help of overhead hangers. Type “T” is characterized by a predominance of excess fat accumulation in the upper part of the body - from the navel and above. At the same time quite voluminous rib cage can sit on a narrow pelvis and elongated thin legs. The waist with this type of build may become unexpressed; sometimes it is hidden by excess layers of fat.

With tall stature, such imbalances can be slightly smoothed out, but with short stature, they greatly spoil the impression of the figure. Your task, if you have discovered that you have type “T” bones, is to maximize the removal of fat deposits from the upper body and build the muscles of the gluteal and thigh areas (so that their increased circumferences smooth out the existing disproportion).

A set of exercises for women and girls with addition type "T" could be, for example, like this:

(to hone your exercise technique, contact a personal trainer)

1. Warm-up – 5-15 min.

work on the simulator for the oblique abdominal muscles – 2×30-50.

1. Squats with a barbell in a wide stance or leg presses in a 1x12, 1x10, 1x8, 1x6 machine. 5.
2. Lying leg curl on the machine – 4×10.
3. Hyperextension (lifting the torso from a position lying prone with your thighs across a high bench with your feet fixed) 3×15-20.
4. Bench press, lying – 3×12-15.
5. Bringing your elbows forward on a dec-dec machine – 2×12.
6. Rows to the chest with a medium grip on a high block - 3x12-15.
7. Torso raises with turns on an inclined board – 2×15-25.
8. Hanging leg raises on the bar – 2xMax.

The methodological instructions for this complex are the same as for the previous one.

Backbone type “X” characterized by the same width of the shoulders and pelvis, pronounced waist and overall proportionality. This is, of course, the most feminine type of build, but if you are careless about yourself, it often takes on forms when excess fat deposits on the buttocks, hips, chest and shoulders turn the body into something like a huge guitar.

The task of women and girls with this type of build is to maintain the tone of all muscle groups and prevent excess fat deposits.

type “X”:

(a personal trainer will teach you how to perform the exercises correctly)

1. Warm-up – 5-15 min.
2. Torso raises on an inclined board – 3×15-25.
3. Barbell press – 2×10-12.
4. Lying dumbbell raises – 2×10-12.
5. “Pullover” lying across the bench (abduction of straight arms with a dumbbell back and down) 2 × 12-15.
6. Chest rows with a parallel grip on a high block – 2×12-15.
7. Pulldowns on the belly on a low block – 2×12-15.
8. V-crunches, sitting on the edge of a bench – 2x25-30.
9. Bench leg press – 2×15-20.
10. Leg bending while lying on the machine – 2×10-12.
11. Pelvic hyperextension – 2×15-20.
12. Leg abduction (right or left) on a low block – 2×15-20.
13. Calf raises, standing – 2×12-15.
14. Leg raises on an inclined board – 2×12-15

Backbone type “H” completes our anatomical and methodological excursion. This type of build is characterized by approximately equal width of the shoulders and pelvis, and an undefined (and more often than not wide) waist. However, if you suffer from excess body fat, your waist circumference may even exceed the circumference of your pelvis (in extreme cases, giving you a barrel-shaped figure).

The main tasks of women and girls with this type of build are to get rid of excess fat as much as possible and to build up some muscle mass in the shoulders, chest, pelvis and hips (so that their increased circumference emphasizes the waistline and gives the figure a more feminine appearance).

An approximate set of exercises for addition type “H”:

(to learn the exercises, contact a specialist)

1. Warm-up – 5-15 min.
2. Raising the knees while hanging on the bar – 3 x Max.
3. Raising the torso (arms behind the head) to the knees while lying on a bench, feet placed, for example, on a bar located on the racks of a barbell - 3xMax.
4. Bench press, lying – 2×8-10.
5. Raises with dumbbells on an incline bench – 2×8-10.
6. Crossing arms on blocks while standing at a 2x8-10 incline.
7. Head pull on a high block – 3×10-12.
8. Low pulldown to the stomach – 2×8-10.
9. V-crunches while sitting on the edge of a bench – 2×25-30.
10. Bench leg press or squats with a barbell in a wide stance - 1x12, 1x10, 1x8, 1x6.
11. Lying leg curls on the machine – 4×8-10.
12. Calf raises while standing on the machine – 3×12.
13. Pelvic lifts lying on your back with a dumbbell or barbell disc on your stomach – 3×12-15.
14. Hyperextension with a dumbbell at the chest 3x12-15.
15. Rotation on the simulator for oblique abdominal muscles – 2×50-100.

Of course, the programs described here are by no means individualized for you. They can be adjusted by your personal trainer in a direction that more closely matches your individual characteristics. But if you train on your own, then the proposed programs will begin to correct your build within 1.5-2 months. These programs really work!

It is very important to understand that the types of skeleton that we analyzed are not very common in their pure form. Most likely, you will find some combination of two types of symptoms. Don’t let this bother you: after carefully reading the article, you will understand the logic of building complexes and will be able to choose those exercises that will solve your specific problems.

Remember also that there is no clear ideal female body type that suits the tastes of all people without exception. Your task is not at all to please everyone, but to make yourself worthy of the admiration and love of the person whose affection you are trying to win. Believe me, if you not only use what nature has given you, but improve your physique to the limit, your self-respect will increase immeasurably. You are quite capable of making yourself even more attractive than you imagine. And the main means of achieving this is an individualized training program.

Based on materials from the book “Fitness Training”

) have well-developed muscles. Muscles are predisposed to growth (this is determined by genetics) and respond very quickly to shaping exercises.

Do you feel that there is excess fat in your body that just doesn’t want to leave the waist, abdomen and back? Using a combination of aerobic and power loads at proper nutrition You can enhance fat burning and correct your figure.

Aerobics should be the main component of your workouts for the first 6-8 weeks. About 2/3 of the time load should be occupied by aerobic training, i.e. 2 times a week - aerobics classes and 1 time - strength training. Then the type of loads can be changed to 1:1 mode. Aerobics and strength gymnastics must alternate.

If you are afraid of gaining more muscle mass and looking like Schwarzenegger, we advise you to use small weights or not use them at all. Strength exercises are important not only because they strengthen your body, they increase your metabolism and provide you with additional strength.

By building muscle mass, you burn more calories because muscles increase in size and begin to expend more energy.

The first goal is to lose fat around your waist and strengthen your abdominal muscles. This requires a low-fat, aerobic and abdominal training program.

Strength exercises for an H-shaped figure

The program is aimed at strengthening the entire body, but special emphasis, of course, is placed on exercises that help get rid of the fat circle around the waist. The program is built on the principle of separate training: on Wednesday and Saturday, exercises for the abs, and on Monday and Friday - for other parts of the body. As usual, aerobic training is included in the program to burn fat.

1. Forward lunges with dumbbells

Target: thighs, buttocks

Stand straight, lower your arms with dumbbells down along your body. Keeping your back straight, step forward with your right foot as far as possible so that your thigh is parallel to the floor. Then return to the starting position. Do all reps for right leg, then for the left.

2. Single leg curl

Target: hamstrings, glutes

This exercise requires a special simulator. Lie face down on a leg curl bench. Place your ankle under the bolster. Bend your leg as far as possible. Do all reps on one leg, then the other.

3. Back extension

Target: buttocks.

This exercise is performed on a special bench for hyperextensions (back extension). Take the position of resting your pelvis on the support platform. Your feet must be firmly locked down, otherwise you may fall. Place your hands behind your head and, bending at the waist, bend down as far as you can. By effort gluteal muscles return to the starting position. Repeat the movement 25 to 50 times.

4. Crossovers

Target: pectoral muscles

Stand between two blocks and grab the handles. Lean forward slightly and begin to bring your arms together until your hands touch each other. Let your elbows be slightly bent. In the lower position, additionally, as much as possible, tighten your pectoral muscles. Slowly return the handles to their original position.

5. Press in the simulator

Target: shoulders

Squeeze the handles up until your arms straighten. At the top point, the elbows are fully straightened. Then slowly return to the starting position. Do the exercise the specified number of times.

Target: shoulders

This great exercise to strengthen the shoulder girdle. Lie sideways on an incline bench with your knees supported and lean on left hand. Take a dumbbell in your right hand and hold it at hip level. The palm should be facing down. Keeping your arm straight, lift the dumbbell up to just above your shoulder. Slowly lower your hand to the starting position. Do all the reps on one arm, then move on to the other.

Target: Upper and middle back

For this exercise you will need a lower block. Pull the handle horizontally towards you, towards your stomach. Having pulled the handle as far as possible, hold in this position for one or two seconds, and then allow your arms to slowly straighten under the influence of the load, thereby stretching your back muscles.

8. Concentrated biceps curl

Target: biceps

Hold a dumbbell in your right hand and sit on the edge of a bench. Place your right elbow on your thigh just above your knee and straighten your right arm. Begin to bend your right arm at the elbow, lifting the dumbbell up toward your shoulder. From the top point, slowly return to the starting position. Do all reps on your right hand, then move on to your left.

9. Platform dips

Target: Triceps (back shoulder)

Take a position of support on your hands. At the beginning of the exercise, your arms should be straight. Then, bending your elbows, slowly lower yourself as low as possible. Straightening your arms, return to the starting position. The platform will move with you, taking on part of your weight. For each new set, reduce the weight the platform takes on.

10. Arm extensions on the lower block

Target: Triceps (back shoulder)

Kneel with your back to the pulley device and your arms up. With your elbows bent, grab the handle of the block. Palms are turned up. Begin to straighten your arms until they are parallel to the floor. When your elbows are fully straightened, pause for a second. Then slowly return to the starting position.

11. Abdominal exercises. "Crunches" on an incline bench

Strong abdominal muscles have a unique ability: for the sake of their own energy supply, they burn belly fat even during rest. This means that your pumped up belly will never become overgrown with fat.

This exercise requires an incline bench. Lie on your back on a bench, bend your knees and place your feet under the support. Place your hands under your head, spread your elbows to the sides. By effort abdominal muscles start lifting top part torso and pull it towards the knees.

12. Side crunches

This is a great way to reduce your waist size. Lie sideways on a bench so that the part of your body above your waist protrudes over the edge and you can freely bend your body up and down. Have someone hold your feet during the exercise. Bend at the waist, slowly lower yourself to the bottom position and just as slowly rise to the starting position.

13. Hanging Knee Raise

This exercise is performed on parallel bars or on a machine with elbow supports. Turning your back to the apparatus, grab the bars, lean on them, hanging yourself on your elbows; Stretch your legs straight down. Then bend your knees. This is the starting position. Next, begin to lift your pelvis up towards your chest. Return to the starting position.

14. Lateral bends with dumbbells

Take dumbbells and lower your arms along your body. Spread your legs about 30 cm apart. Bend at the waist, first to the right, then to the left, bending as low as possible.

Lesson program

Monday Friday. Strengthening the upper and lower parts bodies. Training style - moderate weight with a high number of repetitions (12-15).

Training program

Warm up - 5-10 minutes.

Exercises	Sets	Repetitions
1. Forward lunges with dumbbells		10-12
		12-15
2. Single leg curl	Warm-up set (light weight)	10-12
	2-3 (increasing the load with each subsequent set)	12-15
3. Back extension	1 (without weight)	25-50
4. Crossovers	Warm-up set (light weight)	10-12
	2-3 (increasing the load with each subsequent set)	12-15
5. Press in the simulator	Warm-up set (light weight)	10-12
	2-3 (increasing the load with each subsequent set)	12-15
6. Incline Dumbbell Side Raise	Warm-up set (light weight)	10-12
	2-3 (increasing the load with each subsequent set)	12-15
7. Rows on a block to the stomach while sitting	Warm-up set (light weight)	10-12
	2-3 (increasing the load with each subsequent set)	12-15
8. Concentrated dumbbell curl	Warm-up set (light weight)	10-12
	2-3 (increasing the load with each subsequent set)	12-15
9. Push-ups in the simulator	Warm-up set (light weight)	10-12
	2-3 (increasing the load with each subsequent set)	12-15
10. Extension of arms on the lower block with a downward tilt	Warm-up set (light weight)	10-12
	2-3 (increasing the load with each subsequent set)	12-15
11. Crunches on a bench	1	15-25

A set is an approach; an approach consists of repeating an exercise.

After strength training, you should do some walking, running, jogging, or work on a treadmill (30-45 minutes). If you can’t do aerobics, move it to a Thursday free from training.

Tuesday. Aerobics 45 minutes. Goal: getting rid of excess fat.

Wednesday Saturday. Power training. Target: abdominal area.

Program

After athletic training, you can do aerobics (30-45 minutes).

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The first day I somehow mastered my Slender figure, was out of breath, in some places I just lifted my legs instead of jumping, walked in place, and generally missed push-ups. The second day also somehow passed. But the third... She could barely move, but she did the exercises.

Figure and problem areas. Weight loss and diets. How to get rid of excess weight, lose weight after childbirth, choose a suitable diet and communicate with those who are losing weight. Are there any exercises for them?

I share my recipes on how to give back slim figure and keep yourself in shape. This is especially true for those who cannot go to fitness clubs but want to get the effect. The first and very effective advice is to buy gymnastic wheel(who doesn’t know, this is a wheel with a diameter of 15 centimeters with handles on the sides) and do exercises with it. These exercises work on the muscles of the arms, chest, and back. The front side of the body begins to look noticeably more attractive. The main exercise is standing on...

Moreover, it is not during the classes themselves that the figure will change, but if the child studies, he will become more organized and can begin to do special exercises or choose nutrition that is beneficial for his activities.

So, goodbye good figure? I heard that karate and others like it do not contribute to the formation of a figure, in particular, from static ones. No, of course, not from the game itself, but from training aimed at growth, the same exercises are done with children who are stunted.

Awesome figure! Or 45 kg with a height of 175 in HG. Athletic athletes, gymnasts and swimmers have wonderful figures. This is not always bad, it just doesn’t make sense to do this before the age of 11-12. Unfortunately, sometimes such exercises are given to 8-year-olds.

Skin and hair care, figure, cosmetics, face, cosmetology, clothing and shoes, fashion. Well, I started doing exercises for my waist, and with such enthusiasm! And the volumes are in place. Then I added intensity, especially when bending to the sides.

Now it’s difficult to say who exactly suggested dividing all women according to fruit and geometric characteristics, that is, all the diversity of our beautiful figures divided into five types. Based on this very type of figure, we select a suitable wardrobe. But physique is not a death sentence. Everything can be changed. Fortunately, without resorting to the help of plastic surgeons.

It’s enough just to choose the fitness direction that’s right for you. Essential workouts will allow you not to lose your advantages and keep your disadvantages in good shape. So there are five main types female figure: two geometric ones - “rectangles” and “triangles”, two fruit ones - “pears” and “apples”, and one ideal, at least the public opinion (and, I note, most men) considers it so - “hourglass”.

"Rectangle"

Your shoulders, waist and hips are approximately the same width;

You slender legs, but practically no butt;

Strong lean body, but small breasts and an indistinct waist.

The main advantage of this type is strong muscles that quickly respond to exercise, and leanness. In other words, girls with a rectangle body type gain excess weight with difficulty, but gain muscle mass easily. True, to create seductive forms, you will have to work hard, namely:

Tilts with turns will help you form those very exciting curves. Initial position- feet shoulder-width apart, arms extended above your head. The tilt is performed alternately to each leg, with your hands touching the toe and keeping your back straight. The number of repetitions is at least 20 times on each leg.

Doing crunches on an incline bench will help tighten your stomach. The exercise should be done at least 3 sets of 20 times.

Strength classes such as BODY SCULPT are also helpful. They will give a load to the whole body and help create a strong muscle corset. You need to visit them at least twice a week.

"Triangle"

Your shape resembles that of an athlete or professional swimmer;

You have long slender legs;

Thin buttocks and narrow pelvis;

The lines of your body taper from the shoulders to the waist;

You manage to gain weight “from above” - first your arms and face become fat, then your chest and stomach, and only then your buttocks and thighs.

The main problem we have to solve is to compensate for the overdeveloped shoulder girdle. To do this I will suggest the following:

At home, you can perform wide squats - 2 sets of 15-20 times. If desired, you can increase the load by picking up a fitball or dumbbells. When performing the exercise, do not forget to ensure that when squatting your knees do not go further than your toes - only in this case the load is optimal;

It is also useful to do swings (10-12 repetitions on each side) and lunges (three sets of 15-20 times);

Fitness center membership holders will benefit from attending LOWER BODY or BUMS classes three times a week.

"Pear"

You look like JLo and Beyoncé not only in dreams, but also in reality;

You have clearly defined, very “steep” hips;

You thin waist and flat stomach;

You have narrow shoulders and a small bust;

Excess weight is deposited exclusively below, on the hips and abdomen.

Our task is to tighten the hips and stomach, and keep the shoulders toned. The following training will help us achieve this:

It will be useful to do push-ups at home. Two sets of 8-10 repetitions. But strictly every other day.

Exercises aimed at working the lower body will also be useful, for example, classes such as LOWER BODY or BUMS+ABS. To achieve something beautiful muscle relief, classes should be attended at least three times a week.

We should not forget about the shoulder body. An exercise such as a “pullover” or overhead dumbbell rows will also help keep the muscles of your arms and chest toned. The exercise is so named because of its similarity to the movement we make when removing a jacket over our head. It should be performed lying on gymnastic bench. Be careful - you need to keep your lower back pressed against the bench, and as you exhale, lift the dumbbell strictly to the level of your forehead, since then the muscles will relax. The number of repetitions is 8-10, in two approaches.

"Apple"

Your hips and shoulders are quite thin;

Slender or thin legs and proportional buttocks;

Protruding tummy.

Intense aerobic exercise - step, tai-bo or dance classes - will help burn excess fat deposits. You should attend classes at least three times a week.

Don't be afraid strength exercises. For example, you can do bench press, dumbbell squats, or deadlifts. legs bent. Each exercise should be performed in 3-4 sets of 10-12 times. In this case, the abs will tense statically, and the stomach will tighten in “automatic mode.”

At home, you should perform body lifts with rotation, in two rounds of 20 repetitions, both front and side bars on the elbows. The time for performing the plank should be gradually increased and brought to 1.5-2 minutes.

"Hourglass"

In the gym you can perform classic circuit training. For example, 40 seconds of aerobics (an exercise bike, running or jump rope), then pull-ups on a bar, abdominal exercises on an incline bench, back lunges with dumbbells in your hands. Each exercise should be performed 10-12 times. We recommend performing several circles per workout.

Are you an ectomorph, endomorph or mesomorph? The body type you are born with can greatly influence your workout performance. Develop a program that suits your body type and get ready for great results!

Each of us has body features. Some are naturally wiry and thin, others are overweight and heavy. Our bones differ in density and structure, as do characteristics such as muscle belly length and speed. When we're talking about about body improvement, the better you understand your individual combination of genetic makeup, the better your chances of building the body you strive for.

In the 1940s, physiology professor William Sheldon developed a somatotyping system that divided people into three main body types. Although few people fit perfectly into one type or another, understanding the principles of somatotyping can help you create a training program that is optimized for your body's genetic makeup. Below is a description of the three basic body types, followed by the principles of training for people of each type.

Skinny ectomorph

Surely you have friends who can eat whatever they want without gaining any extra kilos. Most likely, these people are ectomorphs. They are naturally slender, which is a huge advantage. The disadvantage is, and it is especially pronounced if they want to improve their figure, that it is very difficult for them to build muscle mass.

Focus on quality lean weight gain muscle tissue. Train with relatively heavy weights and at a slow pace, with long rest periods between sets. Power training should not be too frequent or prolonged. Stick to a diet with high-quality natural foods, eat more than you are used to, and eat more often. Reduce to a minimum.

Character traits

• Natural thinness
• Difficulty gaining muscle mass
• Narrow shoulders and narrow pelvis
• Accelerated metabolism

Training Tips

• Avoid Overtraining
• Use long rest periods
• Avoid intense cardio

Some people think that all ectomorphs are lanky and thin. Many tall people are indeed ectomorphs, but height is not the determining criterion. Rather, the type of constitution depends on a combination of factors, such as skeletal proportions, bone density, and metabolic rate. Ectomorphs tend to have narrow shoulders and a narrow pelvis, light bones and a fast metabolism. Their wrists, knees and ankles are usually smaller than those of the average person.

Cubic endomorph

They are characterized by heavy, dense bone, often a square torso with a wide waist and wide hips. Their joints are often more massive and their metabolism is slower.

Your main concern is how to lose excess weight and maintain a lifestyle that will help keep your weight under control. When strength training, use medium weights and work out at a high tempo. Watch your diet to stay within your calorie limit. Eat often, but in small portions. Avoid sugar, sweets and junk food. Choose the type of cardio you enjoy and do cardio on a daily basis.

Character traits

• Heavy and dense bones
• Square torso
• Wide waist, wide hips
• Slow metabolism

Training Tips

• Do you need regular cardio exercise?
• Train with medium weights
• Shorten your rest periods

Unlike an ectomorph, an endomorph does not have problems gaining weight. His problem is how to get rid of this mass. If people with this body type want to become slim, they have to be very careful about their diet and devote a lot of time to cardiovascular exercise.

Ideal mesomorph

Blessed is the one who has a mesomorphic body type. Many of the greatest bodybuilders of all time, including Sergio Oliva, Lee Haney, Dorian Yates and Ronnie Coleman, are great examples of this lucky group. Their bone structure, with wide collarbones and narrow pelvis, naturally recreates the coveted V shape. Their joints are large enough to support large muscle mass, yet compact enough to create pleasing visual proportions between muscle mass and joints.

You can afford to do strength training frequently and subtly, but without fanaticism. Train with medium to heavy weights at a moderate pace. Don't rest too long between sets. Once you reach your desired muscle mass, simply work on maintaining it, eat right, and enjoy aerobic exercise.

Character traits

• Broad shoulders
• Narrow hips
• Small joints
• Natural V shape

Training Tips

• Train long and hard
• Train constantly
• Do moderate intensity cardio

If you took Ronnie Coleman's huge quads and put them on a man with a wide pelvis and big knees, they wouldn't look nearly as impressive. But with Coleman's narrow pelvis and small knee joints those quads look amazing. But there is also a metabolism of the mesomorphic type: it is ideal, which makes this somatotype genetically predisposed to gaining muscle mass rather than fat.

Somatotype and training strategy

Chances are, you are not 100 percent ectomorph, endomorph, or mesomorph. Instead, you probably have some distinctive features one body type or another. You may look like an ectomorph, but you can gain muscle mass relatively easily, making you an ectomorph with some mesomorph qualities. Or you may have the body of a typical mesomorph, but if you make mistakes in your diet, you quickly gain weight, which puts you somewhere between a mesomorph and an endomorph.

Given the above, chances are you are closer to one particular constitution type than the other two. And once you understand which one, you can begin to create training programs that are most suitable for your physique.

Ectomorph training

Ectomorphs are different accelerated metabolism, in this their bodies are like crazy calorie-burning cauldrons. If this sounds like you, be careful with, be sure to leave yourself enough time to rest and. If you're trying to exercise two hours a day, six days a week, you're probably doing too much; More rest days should be included in the training schedule. In fact, an ectomorph should not train for more than two days in a row. Many have found that the Monday, Tuesday, Thursday and Friday schedule suits them perfectly.

Your workouts should be short and intense, and not turn into a marathon. Set a time limit for yourself - a maximum of 1 hour for each workout. Focus on regular sets in the 8-10 rep range. Forget about high-repetition training, as well as other techniques that will only complicate your recovery before the next workout. Limit any physical activity outside gym and get as much rest as possible.

Finally, if you are an ectomorph and want to improve your figure, avoid frequent and long-term cardio, which can cause damage to muscle tissue. If you feel the need to do cardio, limit yourself to a few minutes of warm-up on leg day. Focus on conserving energy so you can build, rather than lose, muscle mass.

Endomorph training

Due to their slow metabolism, endomorphs typically benefit from high training volume and frequent training, as well as from the fact that they do more cardio than people with other somatotypes.

When endomorphs focus on lifting heavy weights, they tend to gain more fat. If this is not a problem for you, then train like a weightlifter, with low rep ranges and long rests between sets. But if you want to reduce fat, shorten your rest periods, move quickly from exercise to exercise and from set to set. A fast pace will help you burn more calories, as will the rational use of supersets, drop sets and other similar techniques. There is no need to go into extreme high rep training, but you should try to work in the 10-12 rep range for the upper body and do 12-20 reps for the lower body movements.

Endomorphs can and should perform a combination of multi-joint and. and are much more effective at stimulating your metabolism and burning more calories than things like crossovers on blocks. If you are closer to an endomorph, you will get top scores in terms of body composition by eliminating rest days. On days free from strength training, go to the gym or outside and do intense cardio.

Mesomorph training

If you have won the genetic lottery and in all respects resemble a pure mesomorph, any regular, constant and hard training, are likely to lead to outstanding results. You can train longer, work out muscle group more often than people with other types of constitution, and make great progress. In fact, you will lose a lot if you do not train with full dedication.

As a mesomorph or near-mesomorph, you can train longer, in the 60 to 90 minute range, with a combination of compound and isolation movements. The range of repetitions can be anything - 4-6 per set, or 15-20. Either way, you will succeed.

As a rule, mesomorphs can exercise training programs professional bodybuilders and get great results, because, in essence, they are very similar to them. However, it should be noted that if you train without chemicals, work with less volume and frequency than athletes practicing pharmacological support, since drugs that promote muscle gain also speed up recovery. When it comes to cardio, you don't have to avoid it like ectomorphs, or do it frequently and fully like endomorphs. Moderate cardio is fine.