The influence of training on the physique of women and girls. For those who can't lose weight: workouts based on body types. Exercises for type A

Body types in women are variants of the normal human constitution. This means that the constitution determines the appearance and health of its owner. Basically, the structural features of the female body are hereditary in nature, but initially knowing your body type, you can make timely adjustments from an early age.

Variations of the female figure

There are several systems for grading the appearance of the female body. The most common is a very simple and understandable way to determine body shape:

asthenic (or hyposthenic);
normosthenic;
hypersthenic.

If you think that knowing your body type is not particularly important, bet. Certain body types have different problem areas, which you can “sweat” in the gym, change your diet, rhythm of life and choose the best clothes.

Wrist size is an indicator of body type

Sometimes you don’t want to bother or it’s difficult to decide on your own silhouette, but there is an easy way to determine a woman’s body type by just measuring her wrist. The Solovyov index is a parameter that will help you decide on the type. It is equal to the circumference of the wrist in centimeters.

Calculation of the indicator:

Less than 15 - asthenic;
In zone 15-17 - normosthenic;
More than 17 is hypersthenic.

Asthenic body type in ectomorph women

According to generally accepted opinion, these are the very happy owners of slender and thin figures. According to other ladies, these women are witches who eat a lot and practically do not gain weight. Note that there are two sides of the same coin. In their youth, asthenic ladies are slender, but with age, fat is still deposited in the most unattractive places: on the back and waist, which forms an untidy and disproportionate image.
It is easier for such women to maintain good physical shape, because their lipids accumulate slowly. Of the minuses, we note that although these girls are wiry, thin and energetic, untrained young ladies have the lowest level of endurance and strength indicators.

Muscle development turns into pure torture for ectomorphs. Since growth processes are slowed down not only in fat, but also in muscles. That is why it is very difficult to give a sporty, pumped-up look to the silhouette.
The appearance of such ladies is not particularly popular among men, because they are angular, lack pleasant roundness and look like teenagers. Any model on the show is a prime example of this body type.
The shortened “upper” part of the body and long limbs create the illusion of “legs from ears”. Poorly developed lipid tissue often affects the size of the bust, and sometimes causes its absence.
Narrow shoulders and chest, narrow feet and hands and a narrow waist! The Solovyov index, which helps determine your body type based on your wrist, is less than 15.
As for training, it is easier for such ladies, since they almost never have to struggle with excess weight. An ectomorph woman can immediately begin strength training in the form of a split, avoiding aerobic counterparts.
After achieving the desired results, you should definitely undergo an unpleasant but effective “drying” procedure.
With possible weight loss, these young ladies first begin to “lose” their muscles, so calorie restriction will not help with figure correction. The panacea is a special diet and strength training.

Normosthenic body type - mesomorphs

No matter how fickle youth fashion dictates the demand for skinny young ladies, the figure of a mesomorphic (normosthenic) woman is considered the classic ideal of beauty. They don't appear emaciated or compass women. Their body is proportional, with well-developed muscle tissue and a minimum of fat. Such girls are naturally athletic and sculpted.
Mesomorph instantly loses fat reserves if desired and gains muscle mass at lightning speed. By nature, their metabolic rate is high, but with age, in the absence of adequate physical activity, metabolic processes slow down significantly, and weight rapidly creeps up.

The part of the body at the top is slightly smaller than the one at the bottom, i.e. the legs are not too big, but they are not short either. At the same time, the sizes of the chest, hands and feet are average.
Solovyov index for wrist size 15-17.
Often the figure resembles the notorious hourglass, and if you are overweight, it resembles a pear or an apple.
Young ladies with similar parameters can achieve records in sports in the shortest possible time.
The problem of a “wasp waist” is quite acute in this case, because curvy ladies will have to sweat in the gym to achieve the desired shape. Among sports disciplines, it is worth paying attention to game types: basketball, volleyball, aerobics and tennis.

Hypersthenic body constitution - endomorphs

Endomorphs (people with the hypersthenic type) are precisely those individuals whom sculptors and artists lovingly praised in their works. “Venus de Milo” by Botticelli, “Danae” by Titian, modern beauty icons Sophia Loren, Marilyn Monroe, Beyoncé and other ladies “in the body” are a vivid personification of this type of “body structure”. Curvy young ladies are famous for their femininity and sensuality.

Such girls justify their excess weight by heredity, by the fact that there should be a lot of good people and by the fact that men do not throw dice, but there is a fundamental difference. From birth, endomorphs have more adipose tissue than muscle tissue, but this does not mean that such ladies are doomed to eternal obesity. This variation of the fair sex should only be given more time and effort to bring the figure back to normal. Only laziness prevents such girls from being pumped up and elastic.
Transverse dimensions predominate over longitudinal ones (legs and arms are short). The chest is wide, the waist is the same, massive hips, large joints, feet and hands.
The Solovyov index is more than 17 positions.

Fat mass predominates over muscle mass.
The combination of feminine curves and good muscle tone will give trained endomorph ladies a seductive and exciting image.
But if such a young lady suddenly decides to lose weight and turn into a withered roach, she will have to make titanic efforts, which are unlikely to be crowned with success.
Even if losing weight is successful, the girl’s appearance will turn out to be painful and disproportionate. In such individuals, muscles grow beautifully, but they are difficult to see under a dense layer of fat, which must first be burned. The latter is problematic, since metabolic processes in this form are significantly inferior in speed to the previous two.
Stored fat is difficult to lose, and for training we advise you to choose intense cardio workouts with moderate load and change your diet to low-carbohydrate. Remember that breakdowns and relaxations will lead to an immediate return of lost kilos.

You have learned the main female body types, we have described their features, advantages and disadvantages. As you may have noticed, there is no “bad” or “good” physique, each has its own flavor. But we note that there is a common feature for everyone - beauty and women’s health directly depend on the regularity of her visits to the gym.

Remember, no matter what your silhouette is, only proper nutrition and increased physical activity will preserve female attractiveness for a long time.

Video: Typology of female physique

Regardless of what high-waisted skinny jeans companies want girls to believe, we are all very different (we're talking about body shapes now). But fear not, WH won't leave you alone with this “news,” at least as far as fitness is concerned. Instead of the usual “one size fits all” approach, we invite you to experience all the delights of individual tailoring - that is, training. The one that Targets your body type and characteristic muscle-building abilities. What to expect? Actually, a lot. This training will help balance the proportions, optimizing burning (of what is unnecessary) and pumping (of what is useful). The last argument is that you won’t have to go to an elite personal tailor (that is, a fitness instructor). We have already cut everything out for you and him.

Especially for WH, two top trainers - the author of the book Fit & Female, physical therapy instructor Geralyn Coopersmith and strength training specialist Mike Mejia - have developed a quick way to calculate your body type. And then they told me how to transform this invaluable knowledge into personal training.

Determine your body type

The first thing you need to do is figure out whether you are an apple or a pear. And of sound mind and sober memory. First, physiologists use these fruit terms to describe body contours based on the location of fat deposits. Secondly, you will have to make precise mathematical calculations. So, divide the circumference of the narrowest part of your waist by the circumference of your hips at the widest part. If you get 0.8 or more, you're an apple. Smaller is a pear.

The second stage of self-identification is no less serious reflection on who you are: ecto-, meso- or endomorph (in science, this is what body types are called, or - in simple terms - somatotypes). To do this, look at the pictures above (blue-blue if you are an apple, or yellow-red if you are a pear). And decide which one is more like you. Then feel free to read the descriptions of the pictures. If at least two characteristics match - hurray, you have found your somatotype. If you are unlucky right away, check the next similar drawing.

Once you have made your choice, get to work. All you need to do is follow the plans recommended to you and almost only you. Get ready to make the most of your potential. And everything accumulated over the summer vacation, of course.

You are an ectoapple if...

You can boast of a very fast metabolism.
You have thin, “model” arms and legs.
Having a hard time building muscle mass. But, fortunately, so does fat.

Your perspective

Become like Gisele Bündchen, adding a little muscle here and there.

Your plan

Bends
Strength training, focusing primarily on the upper and middle back, will help straighten your shoulders. Plus it affects the buttocks and thighs, so as not to deprive them of relief. Do three sets of each exercise, resting 1–1.5 minutes between the last ones. Then move on to the next movement. The maximum effect is guaranteed if you practice meticulously three times a week.
Cardio quick
Your somatotype “loses” muscles with unpleasant ease. If you burn too many calories during a cardio workout, it will be difficult to maintain the amount you have gained through hard work. So your maximum for cardio is training three times a week for 30 minutes at an average pace to train your heart. Or opt for cardio, which also creates curves and targets the midsection. For example, pole dancing lessons are seemingly energetic pole dancing, but in fact they are a mixture of cardio and strength training, which is perfect for toning your core and creating lean, sculpted muscles in all four limbs. Bikram yoga is also suitable and will improve your posture.

Standing bodybar lift

(a) Hold a 4-6 kg implement in front of you so that it is level with your hips, but not touching them. Grip is shoulder-width apart, feet are hip-width apart. Bend your knees and lean forward, as if folding in half at the hip joint.
(b) Lower the bodybar, keeping it close to your legs and extending your arms, until the bar is approximately at knee level (hip angle is about 90 degrees).
Squeeze your shoulder blades and pull the weight to your lower abdomen. Try to move your shoulders back as far as possible and do not raise your elbows high above your back. Without straightening up, lower the bodybar back down.
This is one repetition. Do 10. Remember to maintain an arch in your lower back throughout the exercise.

Deadlift

(a) Grab a 4-6kg bodybar with a wide grip (hands shoulder-width apart), palms facing you.
(b) Slowly lower your pelvis back until your thighs are parallel to the floor. At the same time, keep the projectile close to the body and keep your arms straight.
Get up to the start and repeat seven more times.

Bent-over dumbbell flyes

(a) Stand with your feet hip-width apart. Take dumbbells weighing 1-2 kg and hold them in front of you - so that your palms are facing each other. The knees and elbows should be slightly bent (the latter should be turned outward). Having arched your lower back, bend forward almost to a horizontal level with the floor.
(b) Keeping your shoulder blades together, slowly raise the dumbbells out to the sides until you reach shoulder level (without changing the direction of your elbows). Lower the weights back down (this is one repetition) and do this 10 times.

Walking with leg lift

(a) Stand facing a bench or step just below your knees. Place your right foot on a raised platform and rise up without pushing off the floor with your left (to do this, tighten your gluteal muscles and the thigh of your right leg). Keep your back straight.
(b) Extend your left leg up behind you. Then place it next to the right one. Smoothly go down (right foot, then left) and perform the next step with your left foot. Do 10 times on each side, alternating limbs through repetition.

You are a mesoapple if...

You are strong, muscular, and athletic.
At the same time, it is a little soft (or, if roughly speaking, flabby and loose) in the middle part of the body.
But you have dancer’s legs – slender and strong.

Your perspective

Decorate your toned, athletic figure with a strong middle.

Your plan

Abdominal muscle training
These exercises tighten your core while you work other parts of your body. Leg movements with added weight and low repetitions create a rounded and, frankly, sassy rear view. And arm exercises with many repetitions and light weights increase the tone of the limbs without adding bulk to them. Perform three sets (resting 40–60 seconds between each set) of each exercise. Allow yourself to relax for a minute and move on to the next movement. Do this three times a week.
Cardio for belly fat
Three 30-minute interval workouts per week will help your body cope with this vital task. Choose your own cardio, such as running, the StairMaster stepper, or an exercise bike. And act like it. Warm up for 5 minutes, then alternate 100-meter sprint sessions with 200-meter recovery sessions. After 20 minutes, slow down to cool down for the last five minutes.

Lunge with twist and medicine ball

(a) Take a 3-5 kg ball and stand with your arms extended in front of you. Step forward with your right foot, lower into a lunge and turn your body to the right (don't bend your arms).
(b) Return to the start while standing up and turning the ball back toward the center. And start all over again by lunging with your left leg. This is one repetition. Make it four.

Plank row

(a) Stand in a prone position, holding a two-kilogram dumbbell in each hand (palms facing inward).
(b) Lean on the left weight and pull your right elbow upward, bringing your shoulder blade toward your spine until it (the elbow) rises above the line of your torso. Lower the dumbbell and do the same with your other hand.
This is one repetition. Your goal is eight. If it's too hard, do the exercise on your knees.

Squat with raised arms

(a) Stand with your feet shoulder-width apart and lift your lightest bodybar (2–4 kg) directly above your head.
(b) Squat down, pushing your pelvis back until your thighs are parallel to the floor. Make sure that your knees are directly above your feet and do not extend forward beyond your toes. And engage your core throughout the movement to maintain balance. Do eight reps.

You are an endoapple if...

You have well-defined legs and a flat butt.
But the chest is definitely not flat. But the hands are loose, they lack sharpness of contours.
When putting on a skirt or trousers, you can clearly see the fold above the waistband, which you can pinch yourself at if you wish.

Your perspective

The curves of a sex bomb.

Your plan

Circuit training for arms and buttocks
It will balance the proportions: it will tone the arms and add “definition” to the lower body. Do three circuits (each repeating one exercise after another without stopping or, if difficult, with a short break of 10 seconds), resting for a minute between them. Do the workout three times a week before or alternating days with cardio.
Hot cardio
To melt belly and upper body fat, aim for three to five sessions per week, 40-60 minutes each. To enhance the effect, try to maintain an average pace (theoretically you can speak, but only blurt out one sentence at a time). Zumba and salsa are good options. Any “twist” in the waist will be pleasant to the core. Or try boxing to train your arms.

Bent-over dumbbell row

(a) Place your left palm and shin on the exercise bench. Take a 3-5 kg dumbbell in your right hand, which let it hang straight. Lift the weight up toward your lower abdomen, pulling your shoulder blade toward your spine.
(b) Lower the dumbbell slightly until your elbow is in line with your torso. Then raise your hand back and lower it again - but this time completely. This is one repetition. Do six in a row on each side.

One-arm dumbbell press

(a) Take a pair of 1-3 kg weights and lift them up to shoulder level (elbows bent, palms facing forward).
(b) Press the left dumbbell upward until your hand is close to your ear. Then slowly lower and switch sides. Do 14 on each hand.

Push-up + side plank

(a) Start in the bottom push-up position, with your elbows bent.
(b) Stand up while lying down. Then simultaneously extend your left arm up and turn to the side of your feet so that your body is straightened in one line. Hold this for 1 second.
And then return to the lying position, do a push-up and turn to your left side, stretching your right arm up. You should be able to do six push-ups plus three planks on each side.

Lunge-knixen

(a) Stand with your feet hip-width apart and step back with your left foot, diagonally.
(b) Without changing the position of your hips, lower into a lunge until the angle of the knee joint of your supporting leg reaches 90 degrees. Important: don't make the lunge too big. This can lead to injury because the knee position of the supporting limb is unstable.
Make sure that it (the knee) is in projection towards the middle of the foot. Return to the top, placing your left foot over your right, and do nine more repetitions on the same side. And then 10 - to the other.

You are an ectopear if...

You can eat anything at the buffet (twice) without gaining a kilogram.
Not completely devoid of curves in the hips and buttocks.
It seems to you that building up muscles in your arms is an impossible dream.

Your perspective

Design an uplifting rear view.

Your plan

Movements with weights to raise the heel
The exercises focus on the glutes and upper body, the largest muscle groups. Do three sets of each movement (with a 30-60 second rest period) before moving on to the next one. Do this three times a week: before cardio or alternating with it every day.
Cardio quick
When you engage in long aerobic sessions (60 minutes or more), you risk losing the last of your muscles. So just exercise enough to keep your heart healthy (30 minutes at least three times a week). And pay special attention to swimming: it forms beautiful, unpumped muscles in the upper body, straightening the silhouettes of people like you.

Squats with press

(a) Stand with 3-5 kg dumbbells in your hands at shoulder height, palms facing forward. Without lowering your chest and maintaining a arch in your lower back, squat until your thighs are parallel to the floor.
(b) Stand up by pushing the dumbbells overhead (this is one repetition). And then sit back into a squat, simultaneously lowering your arms to shoulder level. There should be 8 repetitions in total.

Romanian deadlift

(a) Hold the same dumbbells in front of you (overhand grip), knees slightly bent.
(b) Bend over at the waist and lower the weights (keeping them close to your feet) as low as you can. Repeat this eight times.

Transition through step

(a) Take a supine position with your hands on a 15–30 cm platform. Shift your body weight to your right limb and place your left one on the floor.
(b) Move your right palm to the floor (on the other side of the step). And return to the step with your left and then your right. Repeat starting from the opposite side. Do eight times for each.

Reverse Lunge from Elevation

(a) Stand on the step with your feet hip-width apart.
(b) Take a very large step back with your right foot and lower into a lunge until your left knee bends to 90 degrees. Squeeze your buttocks to lift yourself up, supporting yourself on your left leg. Do four repetitions: first on one side, then on the other.

You're a mesogear if...

You have athletic, muscular thighs.
You are thin at the top, with a clearly defined waist.
You can easily build muscle, you just need to shake out the fat a little.

Your perspective

The slender, fit form of an Olympic athlete.

Your plan

Multi-level training
Use weights to balance the proportions. Exercises for the lower body with a large number of repetitions will tone it, without making the contours heavier, but making them more elongated. While an upper body exercise with low reps will add missing fullness to your curves. Do three sets of each exercise, perform the complex three times a week, alternating days with cardio.
Cardio vs. Hips
Exercise for 40-60 minutes twice a week to keep fat in check. Running and dancing are the best things you can think of, they slim your bottom.

Plie squat

(a) Place your feet wider than your hips, with your toes pointed outward about 45 degrees. Take a three-kilogram dumbbell.
(b) Lower yourself until your thighs are parallel to the floor. Pause briefly, then push off with your feet to return to the start. Do 16 reps. If it's difficult, don't use weights in the first week of classes.

Fell out while pacing

(a) Take 1-2 kg dumbbells and stand a meter from the step (just below your knees).
(b) Step up with your left foot, lowering into a deep lunge.
(c) Rise up using your left limb and plant your right foot. Return to the floor on your right foot to complete the rep. Do it all over again, this time stepping onto the step with your right foot and stepping down with your left. Do a total of 16 repetitions on each side.

Incline Bench Press

(a) Take a pair of 3-5 kg dumbbells and lie down on a bench set at a 45-degree incline. Starting position: weights at chest level, in projection to its middle. Next, squeeze the shells up about 20 cm.
(b) Return to the start. Then extend your arms all the way up. And lower to the starting position to complete the repetition. Do six (two movements each). Don't rush anywhere.

You're an endopear if...

Naturally curvy (curvy).
It's easy to gain weight in your lower body.
It is difficult for you to tighten the upper part, which is small in proportion to the lower part.

Your perspective

Show the world an hourglass figure hidden under fat (like Marilyn Monroe).

Your plan

Circuit training
She'll work your arms, back, chest, and shoulders to add some muscle up top. And in the lower part it will burn fat without increasing your volume: due to light weight and a large number of repetitions. Do three circles (no rest between movements). Do the workout three times a week, just not for days on end.
Cardio vs Fat
Do little (40 minutes each) but often (three to five times a week) measured cardio (at an average or slightly above average pace). This will help you say goodbye to extra calories and get to know your muscle tone. Alternatively, try step aerobics to tone up the fat in your lower body.

Squat + Lunge

(a) Place your feet hip-width apart and perform a squat (to a right angle at the knee joint). Stand up, take a big step forward with your right foot and lower down until your right thigh is parallel to the floor.
(b) Stand and lift your left heel towards your buttock. Return to the start and do the squat again. Perform the lunge again (on the left leg) and the “heel” (on the right). Do 10-15 repetitions on each side.

Shoulder abduction to the side

(a) Grasp the rubber shock absorber with your left hand and step on the other end with your right foot. The limb is along the body, the elbow is slightly bent.
(b) Raise your arm along your body until it is in line with your left shoulder. Then lower it slowly. Do 10 repetitions and switch sides.

Pullover lying down

(a) Lie down on the step, holding 1-3 kg dumbbells by your sides at your sides. Knees bent, elbows slightly bent, feet on the floor.
(b) Raise the dumbbells up toward the ceiling and lower them behind your head (without touching the floor). Squeeze your shoulder blades and, without straightening your elbows, return the dumbbells back to your hips. Do 15 reps.

We were advised by multiple Russian champion and two-time European champion in fitness Lidiya Ershova.

Determining a woman's body type is much more difficult than determining a man's body type. Each girl is unique, has her own characteristics of figure, metabolism, endurance and initial physical fitness. But, despite all this, everyone wants to have a toned body without treacherous folds, appetizing shapes, and just good general condition.

Of course, the basic body types (ectomorph, mesomorph, endomorph) are relevant here too. But, due to the physiological differences between the female body and the male body (wider hips with less narrow shoulders), the issue of physique in girls requires additional clarification. And here I would immediately like to note that every girl owes the presence of the figure that she has, first of all, to genetic heredity, and, secondly, to her lifestyle. And if you can’t do anything about the first one, then, for example, giving up fast food is completely within your power.

Types of female figures

You should pay special attention to this issue not only when going shopping. A trip to the gym should also be preceded by an answer to the question: “What type of figure is typical for me?” After all, both the recommended training program and the choice of exercise equipment depend on this.

Pear (aka spoon)

This type of figure is characterized by the presence of a massive lower body (hips, buttocks) with a fairly small bust and waist. The body in this case resembles the letter “A”. Characteristics:

fairly thin legs and arms;
legs are short;
calves and ankles are wide;
fat deposition mainly in the hips, buttocks and sides;
cellulite is a constant companion for girls with this type of figure.

But there is also an advantage - it is this type of figure, the owners of which are 15% of girls, that is very attractive to men.

V-shape (or inverted triangle)

In contrast to girls with a “pear-shaped” body type, the V-shape, on the contrary, is characterized by narrow hips and broad shoulders. The main features include:

presence of a lush bust;
the butt is quite flat;
waist is thin;
fat deposition - mainly in the abdomen and upper body.

The main advantage of girls with this type of figure is slender, beautiful legs.

Rectangle (or H-shape)

In appearance, girls of this somatotype resemble boys, because:

the circumference of the chest, waist and hips is almost the same;
the buttocks are flat, as, in principle, is the figure as a whole;
fast metabolism, leading to problems with weight gain.

As with girls of the previous body type, slender legs are a clear advantage.

Hourglass (X or figure eight shape)

Such shapes are very attractive to the opposite sex, since this type of figure can be called the most “balanced”. Characteristics:

ideal ratio of height and body weight;
bust circumference corresponds to hip circumference;
The ratio of waist to hip circumference is 0.7;
rounded buttocks;
the curves of the body are soft, graceful;
distribution of adipose tissue is uniform;
the legs are slender, proportional to the length of the upper body.

Needless to say, lucky is the girl who can apply all of the above points to herself.

Apple (or circle)

The body of girls with this type of figure may resemble an oval or circle. This type of figure is characterized by:

presence of a lush bust;
buttocks are flat;
narrow hips;
average height;
the fat layer is formed in the waist and abdomen;
the neck is short;
full face.

But my legs didn’t let me down here either. It is their slimness and beauty that is the main advantage of this type of figure.

Of course, in the matter of determining your somatotype, everything may not be as clear as described above. But to make it easier to determine, many calculators have been developed that will help you determine your body type if you enter your anthropometric data.

What workouts are suitable for girls with different body types?

Regardless of what nature has blessed you with, a newcomer to the gym should not start working out the body with “problem areas.” First, you need to tone your muscles, lose fat, and for your health, excessive loads are quite dangerous for an unprepared body. Moreover, they are often performed in the wrong mode.

So, for newbies This training regimen is quite suitable:

every other day – strength training for all muscle groups in a multi-repetition mode (20 repetitions per approach);
after strength training – 20 minutes of cardio training.

It is this regime that will allow you to tighten your muscles and tone them. And only when you begin to make progress and notice the first positive results, remember that each body type has its own problem areas, and begin working on them.

Pear body workout

The main emphasis when performing strength training should be on the upper part. You won’t be able to pump it up too much, but some balance will appear in your figure. Pull-ups, lateral raises with dumbbells, upward dumbbell presses, and lat pull-downs with 6-8 repetitions per set are perfect.

When training the lower body, working with heavy weights is contraindicated, since the goal is not to pump up, but rather to burn existing fat. The ideal option is lunges, squats, leg extensions in the simulator. Number of repetitions – 10-15.

Cardio training must include a load on the lower body - elliptical, walking. The stepper is contraindicated, as it can add bulk to the legs.

V-figure workout

Strength training for girls with this type of figure, first of all, should be aimed at adding volume to the legs. To do this, you can first perform heavy complex exercises (presses, squats, deadlifts on straight legs), and then grind with extensions, lunges with a barbell or dumbbells, abductions, jumping up from a deep squat. The approach should contain 6-8 repetitions.

Upper body training should be done in a high-repetition mode (20 repetitions per set).

Of all the types of cardio exercise, perhaps the ideal option would be a stepper. It will help add some volume to your legs and burn calories. A treadmill is contraindicated, and an elliptical is completely prohibited. It dries the legs too much, which will only visually add volume to the top.

Workout for the “Rectangle” figure

As noted earlier, this type of figure is characterized by the absence of a waist and the deposition of fat in the sides and abdomen. And it is the struggle for the appearance of the waist that becomes the main goal of girls with this type of figure. And here it is worth realizing one simple truth - there was no waist and there never will be! Well, this is how nature ordered it, nothing can be done about it. In the case of this type of figure, you can only “dry out” the stomach by eating right and using a hula hoop.

The training needs to be short but very intense. Each muscle group should be subjected to stress once a week.

When performing strength training, it is important to avoid stress on the lower back. You should not perform weighted crunches (especially side bends with dumbbells) or deadlifts. Squats with heavy weights will also not help add volume to your buttocks. This will only strengthen your waist muscles and make it more massive. In this case, the shoulder press, bench press, squats, and lat pull-downs will be effective. The number of repetitions is 6-8 in each repetition.

But attention to the main trump card - the legs - should be paid twice a week. You can structure your workout like this:

heavy complex exercises (lunges, presses);
grinding with abductions, lunges, extensions.

But here it is important to understand: are you able to accurately feel which part of the body is being loaded. If part of the tension goes to the lower back and you cannot “turn it off,” then you should give preference to multiple repetitions of simple leg exercises.

Of all the variety of cardio workouts, give preference to those where the load is on the middle part (stepper, slope path).

Workout for an hourglass figure

Of course, girls with this type of figure are immensely lucky: fat is deposited evenly, and the waist is always narrower than the hips and chest. But do not forget that if you treat your body incorrectly, even the most magnificent natural characteristics can be seriously spoiled.

"Hourglass" allows you to build a beautiful body in the gym. All the rest can only correct what nature has given. The main principle is a variety of workouts, approaches, breaks between them, repetitions. This way the body will be in good shape and will not reach a plateau.

The duration of each program should be from 6 to 8 weeks. After this, you should start changing the exercises and the number of repetitions in the approaches.

Workouts for girls with an hourglass figure must contain cardio loads . And the more diverse they are, the better the result. Ellipse, stepper, uphill walking, running, cycling - the choice is great. It is cardio training that is worth completing strength training to work out certain muscle groups. After leg exercises, go for a run, after training with a load on your arms, think about the elliptical or rowing machine.

The frequency of classes is only twice a week, lasting 25-30 minutes.

Apple body workout

Classes for girls with this type of figure are perhaps the most intense and fast. The main recommendation is to perform complex training; the intervals between approaches (4-5) should be minimal, since their main goal is to burn fat. This kind of power aerobics (or high-intensity strength training) is what you need. Only a quick transition from one exercise machine to another and a high training pace will help you overcome excess deposits in the abdominal area. For the same purpose, using a hula hoop and doing abdominal exercises is effective.

Strength training should focus on working the legs to create balance with the upper body. It will be effective to perform leg presses, deadlifts, and squats with a repetition range of 6-8 per set.

When performing cardio exercises, literally everything can be used except the ellipsoid.

Dear girls, no matter what your figure is, remember that all its shortcomings can be overcome with the help of sports, which should become an integral part of the life of any person who cares about their health.

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The magazine "Omsk Scientific Bulletin" published an interesting study on the influence of various means of fitness training on indicators of physical development and strength abilities of women 25-35 years old. We are sure that many professionals may be interested in this.

The article presents the specific influence on the motor sphere and physical development of women 25–35 years old by such means of strength-oriented fitness training as the Pilates system (exercises performed in a static-dynamic mode) and athletic gymnastics (exercises performed in a dynamic mode). The features in the manifestation of strength abilities and their dynamics in the process of fitness training using various means and modes of work with women 25–35 years old are shown.

ProblemThe research lies in the lack of data on the influence of various types of strength-oriented fitness training on indicators of physical development and the manifestation of strength abilities of mature women.

Introduction.An analysis of scientific and methodological literature has shown that recently various areas of fitness have been gaining popularity, such as aqua aerobics, slide aerobics, step aerobics, strength aerobics, Pilates, fitness yoga, bodyflex, body pump, etc. However, , despite the positive impact of exercise on health, you need to keep in mind that fitness unites people of different gender, age, level of physical fitness and health, which requires a deeper theoretical and experimental justification for different types of fitness for different groups of people involved.

The results of our own research showed that when comparing the adaptive effects in the process of practicing various types of fitness (aerobics, step aerobics, fitness yoga, Pilates), the most significant positive changes in strength abilities and the condition of the musculoskeletal system were noted in women of young and mature age involved in according to the Pilates system and athletic gymnastics with a mini-barbell.

Despite the fact that today almost all fitness clubs in our country conduct strength training using the Pilates system and athletic exercises with a mini-barbell, there is still very little data in the scientific and methodological literature on the specific influence of these types of strength training. fitness on the development of physical qualities and functional state of mature women.

ObjectThe research is the process of physical training of women 25–35 years old, engaged in various types of strength-oriented fitness training.

SubjectThe study is the dynamics of indicators of physical development and strength abilities of women 25–35 years old under the influence of exercises with a mini-barbell and the Pilates system.

Purpose of the studyis to determine the characteristics of the influence of various means of fitness training (the Pilates system and exercises with a mini-barbell) on the indicators of physical development and strength abilities of women 25–35 years old.

Hypothesisresearch: studying the specifics of the influence of various types of strength-oriented fitness training on indicators of physical development and strength abilities of women 25–35 years old will make it possible to substantiate the most effective means, methods, and methodological techniques in fitness classes, depending on the individual characteristics of the physical condition, interests and needs of those involved .

Research objectives:1. To identify the organizational and methodological features of conducting fitness training using the Pilates system and exercises with a mini-barbell for women 25–35 years old. 2. Conduct a comparative analysis of the influence of various types of fitness training on indicators of physical development and strength abilities of women 25–35 years old.

Research methods:testing (to assess the level of development of absolute strength and strength endurance of large muscle groups in exercises of a static and dynamic nature); pedagogical observation; pedagogical experiment; methods of mathematical statistics.

Organization of the study.The study was conducted at the KuCobra fitness club in Omsk for 9 months. The study involved 60 women aged 25–35 years. One group included 30 women who trained using the Pilates system, the second group consisted of 30 women training with a mini-barbell.

Research results.To solve the first objective of the study, a comparative analysis of methods for conducting fitness classes with women using the Pilates system and athletic gymnastics with a mini-barbell was carried out. General characteristics of the methods are presented in table. 1.

The means of the Pilates system include isotonic exercises performed in a static-dynamic mode of operation. The specificity of isotonic exercises is to maintain muscle tension for a sufficiently long period of time (until failure or pain in the working muscles), which helps reduce the fat component; creating a general, so-called “anabolic” background to ensure positive changes in the body; reflex and mechanical effects on internal organs in order to normalize their functioning; training vascular reactions and improving tissue nutrition, trophism of intervertebral discs, reducing hypertonicity of the deep muscles of the spine, creating a “muscle corset”.

When practicing the Pilates system, the frontal method of organization was used, and the training was accompanied by musical accompaniment. The tempo of the musical accompaniment was 90–112 beats/min. The intensity of the load according to heart rate ranged from 90 to 130 beats/min. The classes were aimed at improving the functional state of the musculoskeletal system: increasing the strength of the trunk muscles and increasing the elasticity of the joint-ligamentous system. The weekly cycle alternated means of fitness training: exercises of the Pilates system, isotonic exercises with fitball, flexiball, rubber shock absorber, which were performed in a static-dynamic mode in a continuous manner. In the final part of the lesson, stretching, elements of hatha yoga, and relaxation were used.

The main means of fitness training with a mini-barbell were exercises of a dynamic nature, which were performed in overcoming (when lifting the barbell) and yielding (lowering
rod) modes. Working with weights in a dynamic mode in the shortest possible time allows you to fight excess body weight. Strength exercises, like no other, lead to significant structural changes in muscles. In the process of training with a mini-barbell, muscle mass increases and the fat component decreases, which allows you to improve your physique parameters and helps improve the activity of the cardiorespiratory system of those involved.

In classes with a mini-barbell, the interval method was used, the tempo of musical accompaniment was from 125 to 135 beats/min (heart rate ranged from 120–150 beats/min). The main focus of the classes was the development of strength endurance of large muscle groups. The means were strength exercises, exercises with a mini-barbell (weight from 5 to 15 kg), and in the final part of the lesson - stretching. Classes on these types of fitness training were held three times a week for 60 minutes each for nine months.

To solve the second objective of the study, testing was carried out on the anthropometric indicators and strength abilities of women who came to strength training classes. The average group indicators of physical development of the tested women corresponded to the age physiological norm; there was an increase in body weight and, accordingly, values Quetelet index (Table 2).

Indicators of static and dynamic strength endurance are presented in table. 3.

Analysis of data on the level of development of strength endurance in women showed that, in general, the values are at a low level for all subjects.

At the end of the pedagogical experiment, a re-evaluation of anthropometric indicators and testing of the strength abilities of women 25–35 years old engaged in various types of strength fitness training was carried out. Women working out in both groups showed statistically significant positive changes in most of the studied indicators of physical development. A significant decrease in weight and body girth was noted. The most significant changes occurred in the group of women involved in athletic gymnastics with a mini-barbell. At the same time, during Pilates exercises, the subjects showed a significant increase in chest excursion, probably as a result of the use of specific breathing.

A positive, statistically significant change in strength abilities was revealed in women of both groups, which was noted in almost all the studied indicators, with the exception of static strength endurance of the back and abdominal muscles in the group training with a mini-barbell.

The specificity of the influence of different types of health-improving strength training was manifested in the following: in women involved in the Pilates system, in contrast to those involved in athletic gymnastics with a mini-barbell, the most significant changes in the indicators of static strength endurance of the abdominal and back muscles were noted; the increase was 58% and 80%, respectively. In those training with a mini-barbell, the dynamic strength endurance of the muscles of the arms, back, and abdomen increased to a greater extent (an increase of 43–47%). It should be noted significant positive changes (P<0,05) в абсолютной и относительной силе спины и кисти (от 42 до 66 %), произошедшие у женщин обеих групп.

Conclusion.The results obtained in the experiment indicate that women aged 25–35 years who were engaged in strength-oriented fitness training for nine months experienced normalization of body weight, improvement in the condition of the musculoskeletal system, and an increase in the level of development of strength qualities to “average” and “ above average” in accordance with age characteristics. The identified features of the dynamics of physical development and strength abilities of women in the process of strength fitness training using different modes of work (isotonic and dynamic) can be used in the construction and organization of classes depending on the level of development of physical abilities, body features, interests and needs of mature women.