How to train girls with different body types? Training program for girls based on body type. What is she like? Methodology for conducting educational and training sessions

There are ✅ six types of female figures for which completely different physical exercises are suitable. The recommendations below will help you determine YOUR FIGURE TYPE and correct your problem areas as effectively as possible.

Women, in their desire to lose weight or simply correct certain features of their figure, begin to fanatically engage in sports, however, they do not achieve the desired result. Why is this happening? The thing is that there are six different types of female figures, for which completely different physical exercises are suitable. But physique is not a death sentence. Everything can be changed. Fortunately, without resorting to the help of plastic surgeons.

Determine your body type. What exercises are right for you

• "Pear" or A-shaped type
• Apple or O-shaped

To determine your body type, you need to stand in front of the mirror and look at yourself objectively. Having honestly determined your type, you can easily choose the fitness direction that suits you.

The recommendations below are general in nature, however, following them will help you correct your problem areas as effectively as possible. If you want not just to correct your figure, but to change radically, then you should seek advice from a professional fitness trainer who will develop for you an ideal training program that can change your body almost beyond recognition.

"Rectangle" or H-shaped type

This is your body type if:

• your shoulders, waist and hips are approximately the same width;
• you have slender legs, but practically no butt;
• a 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. A distinctive feature of this physique is strong muscles from birth, which allows you to achieve an almost ideal body with the help of strength training.

True, to create seductive forms, you will have to work hard, namely:

• Tilts and turns will help you form those very exciting curves. Starting 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.
• For an H-type figure, it is worth emphasizing the need to perform additional exercises aimed at working the abdominal muscles and reducing fat deposits in this area. The most suitable exercises for this are exercises with a gymnastic hoop, a rotating circle and, of course, various crunches designed to work the abdominal muscles. The exercise should be done at least 3 sets of 20 times.
• Strength classes such as BODY SCULPT are also helpful. Strength exercises should be performed with fairly large weights, since your muscles will only respond adequately to intense and even exhausting training. They will give a load to the whole body and help create a strong muscle corset. Strength training should be done at least 3 times a week, and in between, be sure to do aerobics, running, race walking, swimming or dancing. The duration of strength training should be 1.5–2 hours, aerobic training - about an hour.

"Rectangle" (skinnier) I-shaped type

This is your body type if:

• you have narrow hips and shoulders;
• flat stomach, poorly defined waist;
• almost complete absence of breasts and any roundness in the buttocks area.

Women with an H-shaped figure can come close to achieving a similar physique if they manage to seriously lose weight. Despite all the advantages of an I-line figure, its excessive elegance often borders on a certain angularity and a complete absence of feminine seductive forms.

To correct the shortcomings of this type of figure, you should:

• Do strength exercises as often as possible, ideally 4–5 times a week for 2–2.5 hours. In order to build muscle volume in the missing areas, you should choose long-term strength training with heavy weights and low repetitions. Of all the possible exercises, preference should be given to those that are aimed at working all muscle groups. Such exercises include squats with dumbbells or a barbell, flexion, extension and extension of arms with dumbbells in different directions, block press from the chest, pulling a block from behind to the upper and lower back, leg swings with weights, lifting and lowering legs on exercise machines, lunges with a barbell on the shoulders, crunches from a lying position, side twists while hanging on a horizontal bar and raises on your toes. When performing such exercises, it is very important to focus on thoroughly working each muscle until you feel a slight burning sensation.
• Between strength training, you should leave one day of rest, since muscles grow in a calm state.
• Aerobic exercise should also be present, but in a much smaller volume. Of all types of aerobic exercises, you should choose the smoothest and calmest: race walking, swimming, water aerobics, leisurely exercise on exercise bikes. Aerobic training should be done 2-3 days a week, and its duration should not exceed 20-30 minutes.
• Women with an I-shaped figure can very quickly develop beautiful, sculpted abs, since they have almost no abdominal fat. To do this, you should devote at least 20 minutes a day to abdominal development exercises, 5-6 times a week. Intensive pumping of the abdominal muscles will allow you to boast of sculpted abs after just a few months of regular training.

"Triangle" or V-type (sometimes called T-type)

This is your body type if:

• 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.

Such a figure would be ideal for any man, but it gives women excessive angularity and masculinity. In addition, women with a V-shaped figure tend to have large breasts, which provokes the habit of slouching, which makes the figure even more monumental. To achieve an ideal figure, you should pump up your lower body well and lighten the entire shoulder girdle.

You can achieve a similar result:

• With the help of strength and aerobic exercises, which should be alternated. Strength exercises should be given 1–1.5 hours 3–4 times a week. Aerobic workouts should be selected in such a way that they load all major muscle groups. These parameters include walking with weights, running, exercising on a treadmill or ski machine, climbing stairs or jumping rope. Aerobic training should be 40-50 minutes 3-4 times a week. You should also try to move as much as possible during the day.
• 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);

Please note that women with a T-shaped figure are strictly contraindicated for any physical exercises associated with increased stress on the shoulder girdle: swimming, rowing, kickboxing and other martial arts in which the main emphasis is on punches.

"Pear" or A-shaped type

This is your body type if:

• you have very “steep” hips;
• you have a thin waist and a flat stomach;
• you have narrow shoulders and a small bust;
• excess weight is deposited exclusively below, on the hips and abdomen.

The undoubted advantage of your figure is a clearly defined waist and elegant top, but you will have to work hard with the bottom. The more you tend to be overweight, the more pronounced the discrepancy between a lush bottom and a narrow top becomes. 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.
• For the lower body, you need to choose exercises such as squats, lunges, calf raises, leg raises in various positions, leg curls, hip extensions and lying torso raises. All exercises aimed at working the lower body should be performed with light weight, but a significant number of repetitions, which will allow you to quickly reduce the volume and tighten the muscles.
• We should not forget about the shoulder body. An exercise such as a “pullover” or dumbbell rows from behind the head, as well as pull-ups on uneven bars, bending arms with dumbbells in various body positions, lifting dumbbells, bench press lying or standing, turning the upper part will also help to keep the muscles of the arms and chest in good shape. body and block pull to the upper abdomen and back. Remember that all upper body exercises must be performed with heavy weights and low repetitions, which will effectively build muscle mass that is missing in these areas.

Apple or O-shaped

This is your body type if:

• you have fairly thin hips and shoulders;
• slender or thin legs and proportional buttocks;
• protruding tummy.

This body type is the most difficult to work with, and achieving the desired shape can be challenging. However, if there is a desire, then there is a way:

• 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 of strength exercises. For example, you can do bench presses, dumbbell squats, or bent-leg deadlifts. 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 sit-ups with a twist, in two rounds of 20 repetitions, and front and side planks on your elbows. The time for performing the plank should be gradually increased and brought to 1.5-2 minutes.

Hourglass or X-shaped type

This is your body type if:

• you are the owner of rounded hips and bust;
• when you gain weight, your buttocks and lower thighs get better, but you still maintain your waist;
• you have rounded arms and legs.

Slender women with this type of figure look incredibly attractive, and even with a slight weight gain, a figure with an X-silhouette does not lose its seductive proportions and looks very harmonious, since fat deposits are deposited in the chest, shoulders, hips and buttocks, while the waist remains practically unchanged.

Therefore, when doing fitness, your main task is to maintain feminine forms, without letting them “blur”:

• To keep your muscles toned, you should do cardio training, for example, exercise on an exercise bike, step aerobics, running, race walking, dancing, swimming, water aerobics, jumping rope. The duration of the lesson is 35-40 minutes.
• Almost all strength exercises are suitable for you, with the exception of weight training exercises aimed at working the abdominal muscles. You can create a complex workout from various squats, bends in different directions, bending and extending the legs, leg swings, flyes and curls of arms with dumbbells, barbell presses, leg lifts on the machine, pelvic lifts from a lying position, block rows to the lower and upper back , as well as various types of twists. All types of strength exercises should be performed with medium weights, since over-pumped muscles can deprive your figure of its natural smooth lines. The exercises listed above will allow you to strengthen your muscles and maintain the seductive proportions of your figure for many years.
• 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. published.

P.S. And remember, just by changing your consciousness, we are changing the world together! © econet

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

1. 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.
2. 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

1. 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.
2. 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

1. 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.
2. 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

1. 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.
2. 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

1. 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.
2. 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

1. 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.
2. 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.

Greetings, gentlemen and especially ladies! As you probably already guessed, today we are waiting for a women’s note “Training program for girls by body type.” After reading, every lady will know exactly how to effectively train her shape, as well as what diet to follow in connection with her natural figure.

So, take a seat, my dear phytonies, we are starting.

Training program for girls by body type: basics

To be honest, I like to write women’s notes, firstly because they are not published often, and you have time to miss the young ladies, and secondly, ladies are more responsible than us men, and therefore they approach the task of creating forms more thoroughly and specifically. In addition, I noticed that on the project, and on the Internet in general, many notes are devoted to training programs specifically for men, and the fair half of humanity seems to have nothing to do with it. However, ladies need more support, and therefore there should be more information for them, but in fact this is not the case. In this regard, the author of these lines decided to consider in detail what a training program for girls is based on their body type. Now we’ll find out what came out of this “casting of light” :).

Well, I would like to start with a reminder that in the recent past we have already touched upon (sorry not with your hands :)) types of female figures and talked, in general terms, about how to train the available source material. We will not repeat ourselves, so first of all, pay your respects to this note. We will go further and look at measurement issues, or more precisely, anthropometry and determining your body type, because, as it turned out, many people have problems with the latter. Based on these data, a training program for girls based on their body type should be drawn up.

As you know, since January 2015 an opportunity arose on the project. So, during the analysis of the submitted questionnaires, it was revealed that many do not quite correctly determine their body type, i.e. Instead of a pear, indicate an hourglass or another type that is not yours. Therefore, I decided to once again devote my attention to this issue, and we will begin this article with it.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

How to determine your body type: all available methods

So, let’s take as an example the figure of a medium-tall man 170-180 cm, and the unit of measurement is the height of the head. Then the following proportional relationship can be traced between individual parts of the body.

Segment AB (head height) is 1/8 from the height of the entire figure. The hip line divides the figure exactly in half. The knee line divides the legs in half. The hand in the lowered position slightly does not reach the middle of the thighs. The shoulder line is below the chin level 1/3 units of measurement (segment AB). Waist width is a unit of measurement. Shoulder width is 2 units. Hip width is calculated graphically. To do this, you need to connect the extreme points on the shoulder/waist lines with straight lines, and from the points of intersection of the straight lines with the chest line, lower the perpendiculars to the line of the hips - they limit their width. This test does not allow you to determine your body type, but it allows you to compare your anthropometry with the standard and determine how correct you are.

The next home test should appeal to all young ladies, because it is simple and requires you to take three selfies. In particular, you need to pick up a camera/phone, place it at the level of your navel and make 3 photo (front, back and side) in tight-fitting clothing/swimsuit. After the photo shoot, you must carefully analyze the photos according to the following graphics.

It is necessary to identify from the photo the places that need to be corrected. A training program for girls based on their body type should be based on this data. To do this, you need to draw straight lines from the shoulders to the hips. The side view and its lines will tell you what to do with the stomach, chest and buttocks (if they are full). Such 3 -x species photographs will help you quickly identify problem areas and understand what needs to be corrected and what needs to be worked on first. This is also not quite a “skinny” test, because it allows you to identify problem areas, rather than clearly determine your body type. To do the latter, you need to use the following algorithm of actions and simple mathematics.

So, follow these steps:

• measure your waist circumference and height in inches (1 inch = 2,54 cm);
• for example, measurements were obtained: waist = 30 inches, height = 64 inches;
• divide your waist by your height: 30/64 = 0,47.

What does the resulting value mean? Here's what:

• less 0,4 – You are too thin, you need to increase weight;
• 0,4-0,5 – “correct” pear;
• 0,51-0,6 – moderate apple. Store excess fat around the midsection;
• higher 0,61 - enlarged apple.

It is worth understanding that, having crossed the line in 30 years, your figure begins to float, and this is confirmed by the following statistics from the Dailymail resource. Men and women aged over 30 more likely to have a moderate apple body type (4,8 – women, against 7,2% - men) and the big apple (9,5, against 16,7% ) . In general, all types of figures received their names based on the objects that can be visually inscribed in them. In particular, here are the most popular types of female figures.

Anthropometric features of some types of figures

• triangle - hips are more than wider than shoulders 5% . For example, shoulder circumference - 80 cm, waist circumference – 85 cm and more;
• inverted triangle - the opposite of a triangle, shoulders/chest wider than hips, more than 5% . For example, with shoulder circumference 85 cm, hip circumference is 80 cm;
• rectangle - shoulders, chest and hips have similar anthropometry, there is no waist. For example, shoulders 85 cm, chest 85 , hips 89 cm (differences up to 5% ) , waist 70 cm and above;
• hourglass - shoulders, chest and hips have similar anthropometry, the waist is clearly defined ( 60-65 cm) .

The most prominent representatives of pears are: Nicki Minaj, Beyoncé, Christina Aguilera:

Actually, we’re done with the measuring and demonstrative part, now let’s move closer to the point, and today we’ll take a thorough look at what a training program for girls with a pear body type is. Let's identify its features, and also get acquainted with the diet and training program.

Pear: features, training program and diet

If the young lady reading these lines is the owner of this type of figure, then I can congratulate her (you) - increased male attention to you 100% guaranteed. And all because a moderately enlarged “Zhenya” (not her name) is always a priority for men. Yes, we, in general, may like a slender, flattened fit, but as a wife, as a continuator of the family, we will choose a young lady with a more outstanding stern. This is because, on a subconscious level, men associate increased “zhenya” with the female’s fertility and her ability to bear healthy offspring. Therefore, such ladies usually appear in the first lines of our list.

Features of the pear

The pear-shaped body shape is also called the gynoid body type in medicine. In the body of such a woman, high levels of the female sex hormone - estrogen - predominate. Pear-shaped women have a reduced metabolic rate and any excess fat is stored just under the skin, mainly around the thighs and buttocks.

Note:

Catwoman, an apple cannot become a pear, but a pear can quite easily transform into an apple.

Pears have an increased risk of developing osteoporosis (thinning of bone structures). During menopause, they produce significantly less estrogen, which becomes insufficient to retain calcium in the bones. Other typical problems of pears are cellulite, varicose veins and joint problems. (including arthritis, arthrosis).

How to train a punching bag: general tips

Follow these tips when training:

• to reduce the bottom and increase the top, you need to resort to full-body workouts 2-3 once a week, alternating them with cardio sessions;
• because the bottom of such ladies is much more massive than the top, then it is necessary to focus your efforts on it, not forgetting also about reducing the bottom;
• Cardio and strength training aimed at increasing leg size should be avoided. In particular, avoid running on an upward slope, walking on changing stairs, pedaling a bicycle;
• For leg exercises, use squats with jumping up, dynamic squats, lunges with dumbbells in place, walking with lunges;
• work out the upper body with basic/conditionally basic movements: dumbbell bench press while sitting up, on a bench, pull-down of a block at the waist;
• to strengthen your waist, you can use exercises such as: straight crunches, crunches on a fitball, bicycle, lying pelvic lifts;
• Use a flat surface as an aerobic activity: treadmill running, walking, interval running, HIIT training, elliptical trainer, jump rope. Intensity 70% from maximum heart rate;
• Avoid: Barbell squats/leg presses/weighted hack squats (moderate to large).

Now let's take a look...

Training program No. 1 for a pear-shaped girl

Training options:

• rest time m/b approaches 45 seconds;
• “pure” training time 50-60 minutes;
• the weight of the projectile is selected based on performing a given number of repetitions with the correct technique, details here;
• Class days: Monday/Friday;
• aerobic activity after training - running on a treadmill without an incline (beginning with 15 minutes), jump rope 15 minutes.

The program itself and the atlas of exercises present the following picture.

Another more intricate version of PT could be this.

Training program No. 2 for a pear-shaped girl

• Monday: each exercise is performed on 2 -x approaches with a given number of repetitions, rest is 30 seconds;
• To improve results, strength training should be combined with interval cardio according to the following scheme: 5 minutes general warming up of the body (low intensity), 45 seconds of sprint 90 seconds recovery, repeat steps 2 And 3 in quantity 10 once, 3 minutes of cooldown, 5 minutes stretching;
• Wednesday: circuit training. Perform the prescribed number of repetitions for each exercise without resting. After one lap there is a rest 2 minutes. Execute 3 such circles 2 minutes of rest for each;
• Friday: Do a superset of 2 -x exercises in a row without rest. Then comes rest 45 seconds and a new superset.

Sets/supersets include exercises:

• set No. 1 – lunges with dumbbells with a lift, crunches with legs on a fitball;
• set No. 2 – scissor lunges, push-ups on a fitball with the leg abducted upward;
• set No. 3 – side plank with arm abduction, abdominal exercise book with dumbbell raises;
• set No. 4 – “triangular” abductions of the arm with a dumbbell bent, reverse push-ups from the bench with knees raised.

In a visual version, the atlas of exercises looks like this.

The repetition scheme for the exercises is as follows:

• lunges with dumbbells with a lift, 10 for each leg;
• scissor lunges, 10 for each leg;
• push-ups on a fitball with the leg up, 8-10 repetitions;
• crunches with legs on a fitball, 25 repetitions;
• side plank with arm abduction, 8-10 repetitions;
• book on abs with dumbbell lifts, 8-10 repetitions;
• triangular abductions of the arm with a dumbbell bent, 10-12 for each side;
• reverse push-ups with knees raised, 10-12 repetitions.

Note:

The optimal training plan aimed at reducing the volume of the bottom and increasing the volume of the top is a combination 2 - x strength training sessions per week and 3 - x cardio sessions lasting 30-35 minutes.

Here are two such varied training programs for girls with a pear body type. Each aims to correct the figure towards creating more symmetrical proportions by increasing the top and decreasing the bottom.

Our article would be incomplete if we did not look at nutritional issues, so let’s do that.

In fact, the nutrition plan does not imply any unusual things. The most important postulate is strict control over fat consumption and adherence to a given caloric intake. The pear body efficiently obtains energy from carbohydrates and proteins, but tends to store fat in the thighs/buttocks area. Any fat not used by the body for energy will be stored in the thighs.

A one-day meal plan might look like this.

This is what the workout program and nutrition plan for pear shaped ladies looks like, follow them and the pear will turn into an hourglass pumpkin. These were all the aspects that I would like to cover, now let's summarize.

Afterword

Today we laid the first brick in the foundation called “a training program for girls based on their body type.” In the next issues we will continue to deal with the issues of adjusting and creating appetizing feminine forms, so we are not far apart, ladies :).

That's all, I was glad to write for you, I wish you speedy transformations and a train of enthusiastic gentlemen!

PS. What is your body type and how do you train?

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points towards karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

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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We are born with a “ready-made” form of muscless; nature determines in advance where the muscle begins, where it ends (attached to the bone), where its “belly” is located and how it is built.

Everything is predetermined - even the features of the structure and structure of muscle fibers. This is why it turns out that some people have very good muscles from a bodybuilding point of view, while others have “bad” muscles. In fact, every body type has both “winning” and “losing” muscles. You can have a good muscular body with any genetics, but different people really have different potential for muscle development. It means that To get the same results, some people will need more effort, others less. Of course, this is unfair, but you can’t argue with nature.

The fact is that muscle fibers come in two types - red and white. If the red ones mainly “work” in an aerobic mode (for endurance), then the white ones are designed by nature for anaerobic (strength) loads.

Each of us has fibers of both types unevenly distributed. If your muscles are predominantly red cells, then you will achieve success in martial arts, swimming, marathon running; if your muscles are predominantly white cells, then you need to do bodybuilding, powerlifting, weightlifting. If there are more white cells than red cells, it is easier for the athlete to increase “mass”, since white fibers increase their volume and mass faster.
An athlete “deprived” of nature should take into account three important points:
Genetic features of muscle structure are significant only for those athletes who strive for great results. Only then can the smallest differences in muscle structure decide the fate of championship titles. Not every athlete can become Mr. Olympia or Miss International, but Everyone can achieve correction of their body.
With any fiber ratio, you can extremely increase muscle volume and transform your figure, it all depends on how much effort you put into training.
The main factor for achieving success is optimal choice of training exercises.
Scientists believe that the shape of muscles is formed with the correct selection of exercises (70-75%). Even those with “good” genes need to work hard to find the optimal training program for themselves.

Body type is mainly determined by the structure of the skeleton and the amount of fat and muscle tissue that covers it.

For adult men of average height:
a wrist circumference of 15 to 17.5 cm indicates a fragile bone foundation;
a wrist circumference of 17.5 to 20 cm indicates an average bone foundation;
a wrist girth of more than 20 cm indicates a strong bone foundation.
It is counterproductive to set a goal that is incompatible with your natural type. It is much more effective to develop your natural abilities. So define , what is your body type and what results can you really expect?
With the help of diet and exercise, you can change the appearance of your body beyond recognition, but after you cancel the diet and stop exercising, it will return to its original appearance.
According to the typology of M. V. Chernorutsky (1938), it stands out three types of constitution: asthenic, normosthenic, hypersthenic. According to the theory of Dr. William H. Sheldon, there is three most common body types: endomorphic, ectomorphic and mesomorphic.

Most women partially correspond to each of them, however, in the end, the signs of one of the body types dominate.

Endomorphs (hypersthenics)- have rounded, smooth shapes and large bones, hips wider than shoulders; the lower part of the body spectacularly outweighs the upper part. “Being in shape” for them means having elastic, sculpted, sexually attractive forms. Strength training makes such bodies more resilient and athletic, while maintaining the charm of femininity. With their slow metabolism and tendency toward obesity, endomorphs have a strong tendency to convert digested food into body fat. They need to eat enough protein, but keep the calorie content of other foods to a minimum. This means that no more than 20% of your total calories should come from fat. About 20% of endomorphs have low thyroid function, which makes the problem worse; They need to protect themselves from obesity, they build muscle mass relatively easily and gradually burn fat through diet and strength exercises. Endomorphs usually suffer from excess fat, and they are shown targeted training to improve their “weak spots.” As a result of training, an increase in muscle mass will balance the weight of the upper and lower parts of the body and speed up the metabolism, which will lead to the dynamic burning of fat deposits. Representatives of this body type have difficulty achieving success in male bodybuilding.

Ectomorphs (asthenics)- differ in narrow shoulders and hips, approximately the same size. Their figures are somewhat angular, and their height is usually no higher than average. They cause everyone's envy with their ability to get rid of excess fat. The most common defect in the ectomorph figure is poorly developed muscles. Strength exercises will allow you to achieve body shapes and proportions that classically match your body type, the elegance and attractiveness of a rounded silhouette. Ectomorphs have fast metabolisms. Their bodies easily convert food into energy. They need to take high-protein foods and increase the overall calorie intake of the diet. Because they need more calories, they may include more fat in their diet than other body types. A pronounced ectomorph is least predisposed to bodybuilding. As a rule, ectomorphs have features inherent in other body types, which gives them the opportunity to “pump up” mass.

Mesomorphs (normosthenics)- have a more athletic, sporty appearance, muscular, rectangular, broad-shouldered silhouette. Typically, the upper body is even with the lower body, but the shoulders are wider than the hips. Due to natural athleticism, this type is more predisposed than others to quick and effective results from strength training. Developing muscles while losing fat will allow you to achieve the shape you want. Being "out of shape", mesomorphs are more stocky than obese. However, they have impeccable symmetrical proportions even before classes. This body type achieves the most effective results in strength training. Mesomorphs, whose bodies quickly convert food energy into muscle tissue, also need a lot of protein, but they can consume the usual number of calories for their weight or even slightly less than usual (for more efficient fat burning).

FEMALE BODY TYPES

Every woman wants to have a slim figure, but not everyone has the patience and willpower to achieve this goal.

Weight-bearing exercise not only prevents osteoporosis, but also protects against cardiovascular disease, diabetes and other diseases. By nature, a woman’s subcutaneous fat layer is thicker than a man’s. So, the more fat a woman consumes, the more it will be deposited under the skin. On the other hand, a woman should not completely give up fats, but give preference to vegetable fats.

The physique is determined by the sizes, shapes, proportions and features of the location of different parts of the body relative to each other.

However, when it comes to correcting physical fitness through an exercise program, the three body types described are no longer enough, since there are several mixed body types, where the characteristics of some body types overlap with others.

Due to the fact that there are often cases of mixed female body types, in the West a division was born into 6 types, conventionally named after the letters of the Latin alphabet: T, A, O, H, I and X.

FITNESS PROGRAMS FOR DIFFERENT BODY TYPES

By performing exercises with weights, we develop not only muscles, but also strengthen bone joints. In connection with childbearing function, it is extremely important for women to strengthen the hip joint; various exercises with weights will help solve these problems much more effectively.

Scientists have found that All women gain weight differently. They find an explanation for this in the different ratios of male hormones in representatives of different body types. The development of their body occurs according to the male type: women’s shoulders are usually wider than the pelvis or equal to it. Such women also gain weight “like a man.” Fat is deposited in them, like most men, on the upper part of the body; their secretion of female hormone is also high. In addition, scientists have found that cellular receptors in different parts of the body work differently: in some places they are overactive, and in others they barely work. So, in women, the activity of alpha-2 receptors is higher in the buttocks than in the abdominal area. (Perhaps this is why fat on the buttocks is so difficult to get rid of). In men, the activity of alpha-2 receptors is higher in the abdominal area, and it is likely that it is for this reason that fat deposits are located here.

Another theory by scientists claims that the pattern of distribution of fat deposits is inherited. In other words, it is believed that we are born with genetically predetermined body shapes, that there is no escape from genetics. There is some truth in these words, but to a certain extent. The human body has the ability to change shape. You can easily make your figure more beautiful: remove the “extra” in some places, and add muscle in others. Of course, to implement such a task, regular training is required, taking into account specific problem areas. This is what is called fitness, or figure correction. The main goal is to achieve a symmetrical and proportional relationship in the figure.

Different body types cannot train the same way!

Therefore, we bring to your attention specially selected programs for each body type. The results of training cannot be lightning fast - you need to be patient, and your body will thank you, because the heart has increased its performance, small capillaries in the muscles have opened, otherwise the stomach, liver and kidneys have started working. The main thing is to have patience! Some time will pass, and the number of physiological changes will translate into the quality of your figure. Before you start working on problem areas, you need to determine what body type you are, train and train persistently, so that you can then demonstrate your achievements either to your acquaintances and friends, or to successfully compete in fitness and body fitness classes.

T-type

Body Features:
“boyish” appearance;
tendency towards thinness;
broad shoulders;
small breasts;
tendency to gain weight in the upper body;
slim waist;
narrow hips;
thin legs, small calves.

Women with a T-type body type need to focus on the lower part of the body. Intensively train your buttocks so that they become more convex - this volume will help remove the impression of “flat” shapes and give the body an attractive roundness.

Exercises for T-type

Squats (outer thighs)
Stand on a 2.5 cm wide board or two discs from a barbell. The distance between the feet is 10 cm. The toes are pointed straight forward. Perform four sets of 10 repetitions each.

Forward lunges (for inner thighs) performed with dumbbells
Stand on a platform 10 cm high.
Perform three sets of 15-20 repetitions on one leg, then on the other leg.

Lying leg curl
Lie down on a leg curl machine bench. Bend your legs with maximum amplitude until your thighs touch the machine's roller. During leg extension, do not relax the muscles.

Standing calf raise (for inner calves)
Stand on a stand 15-20 cm high, turn your socks at an angle of 45 degrees outward. Rise as high as you can to stand on your toes, then slowly lower yourself, bringing your heels closer to the floor.

Additional exercises:

These upper body exercises will help you gain the volume that this body type usually lacks.

Pulldown on the block (for the latissimus dorsi muscles)
Grasp the bar of the block with an overhand grip (about 80 cm wide). Bend your back slightly and pull the bar of the block down until it touches your chest.
Perform three sets of 12-15 repetitions.

Lifting dumbbells in front of you (for the front parts, deltoids)
Stand with your feet apart, lift the dumbbell with both hands up to head level, and slowly lower it to the starting position.
Perform three sets of 10-15 repetitions.

Incline dumbbell press (for chest muscles)
Lie on a bench with an incline of 30 degrees (dumbbells to your shoulders). Straighten your arms, “squeezing” the weight, then slowly lower the dumbbells down.

Diet features
Never skip breakfast.
Chew food thoroughly and slowly.
Don't overeat.
Don't entertain yourself with food out of boredom.
Eat little and often.
Do not consume refined sugar.
Eat more fiber.
Avoid using preservatives
Don't eat to relieve stress.
Consume foods rich in beneficial elements.
60% of calories come from carbohydrates, 30% from proteins, 10% from fat.
Plan your diet carefully.

Fitness training program

Aerobic exercise
After an athletic workout, do aerobics for 20-30 minutes on any of the machines: rowing machine, stair machine, ski machine, exercise bike, or just walking with weights.

Tuesday Friday
Program
Aerobic exercise
After athletic training, perform aerobic exercises for the leg muscles for 20-30 minutes on a treadmill or stair machine.

Saturday
Goal: burning fat
Aerobic exercise
Do 45-60 minutes, including various types of aerobics, 15-20 minutes each.
This could be walking, a treadmill, a stair machine, an exercise bike, or a rowing machine. Don't forget to lighten up, do breathing exercises, or take a slow walk.

Wednesday/Sunday
Rest.

A-type

Body Features:
“pear-shaped” body shape;
“non-athletic” muscles;
narrow chest, narrow back;
protruding belly;
tendency to accumulate fat in the pelvic area;
wide pelvis, large buttocks.

This body type is the most common. The most difficult areas are in the pelvis and hips, where excess fat is most often deposited. Another disadvantage is the low tone of the muscles of the shoulder girdle. To compensate for the “unathleticism” of the upper body, it is necessary to focus on exercises for the shoulder girdle, pectoral muscles and triceps.

Exercises for type A

Alternate leg raises while lying on a bench
Lying on your right side with support on your forearm on a horizontal bench or on the floor. Raise your left leg as far as possible to the side; lower to the starting position, slowly tensing the muscles. To increase the load, you can put weights weighing from 2 to 3 kg on the ankle joint.
Perform the exercise 15-20 times for four sets, then perform the exercise on the other leg.

Incline leg press (to remove the “breeches” - loose parts of the thighs)
Place your feet on the top of the platform (legs apart) at a distance of 20 centimeters parallel to each other. Squat down slowly; when going up, do not stop, lift your pelvis off the machine (you can also lift your heels off the platform).
Perform three sets of 15-20 repetitions.

Dumbbell press in a supine position (for the sides of the chest)
Raise the dumbbells forward, lower them down to your shoulders (until the muscles are tense), hold your hands in this position for one count, then slowly raise them forward.
Perform three sets of 10 repetitions.

Lateral dumbbell raises (for shoulder girdle muscles)
Raise the dumbbells to the sides, round your elbows, and turn your palms down. Slowly lower the dumbbells to the starting position.

Hanging knee raises (for abdominal muscles - lower fascicles)
Hanging on the bar, bend your legs as much as possible (knees to chest)
Perform three sets of 15 repetitions.

Additional exercises

Arm extensions in a supine position (for triceps)
Raise the dumbbells forward, then, slowly bending your arms, lower the dumbbells to your shoulders and straighten them to their starting position.
Perform three sets of 12-14 repetitions.

Leg extension on the machine (for the lower thighs)
In the simulator, turn your toes slightly inward and straighten your legs. Stay in this position for 1-2 counts. While bending your legs, additionally strain the working muscles.
Perform three sets of 12-15 repetitions.

Seated dumbbell press (for the shoulder girdle)
The back must be straight. Raise the dumbbells straight up, without straightening your arms, until they touch each other above your head, then slowly lower them to the starting position.

Diet features

Your success will depend on what and how you eat. Eat natural, healthy, low-fat foods and your journey to a lean, symmetrical body will be shorter. Here are some tips:

Choose healthy foods:
replace egg yolks with whites;
use ground chicken instead of ground beef;
take sour cream, mayonnaise, and yogurt with low fat content;
Replace whole milk with skim milk.

Cooking food
Vegetables should not be stewed in fat, but in a small amount of broth or water.
If possible, do not fry foods, but stew, boil, bake or steam them. Remember that prolonged heat treatment destroys vitamins and enzymes necessary for proper digestion.

Fitness training program

Monday Thursday
Target: upper torso (emphasis on shoulders)
Warm-up: 5-10 minutes of walking (at a walking pace)
Training style: working with heavy and light weights (6-8 reps)
Aerobic exercise
After strength exercises, move on to aerobic exercises: dance aerobics, step, ski or stair training, stationary bicycle or gliding machine.

Tuesday Friday
Goal: slim bottom

Training style: moderate weight and higher repetitions (12-15 times)
Program
Aerobic exercise
After strength exercises - 20-30 minutes of walking at a brisk pace.

Wednesday/Sunday
Rest

Saturday
Goal: burning fat in any way possible
Aerobic exercise
5 minutes of walking (warm-up), 30-45 minutes of intensive training:
10-15 minutes on an exercise bike;
10-15 minutes on the rowing machine;
10 -15 minutes on a “ski” or “stair” machine.
After training, restore your breathing.

If the listed exercise equipment is not available, you can perform weight walking, race walking or running.

O-type

Body Features:
pronounced fullness;
cellulite;
large breasts;
rounded back (due to excess weight);
full hands;
protruding belly;
rounded hip lines;
the hamstrings and buttocks are not separated;
massive calves.

Women of this type usually do not exercise at all and do not monitor their diet, which leads to disastrous results. But no matter how hopeless your figure may seem to you, you cannot despair. Hard and regular training will definitely bring success.

Exercises for O-type

Lying leg curls (for hamstrings)
Bend your legs with maximum amplitude, perform leg extensions with resistance at a slow pace.
When repeating the exercise for the second time, bend your legs only to half the amplitude, and perform leg extension with resistance at a slow pace.
Alternate full and incomplete repetitions, but count only complete ones.
Perform three sets of 15-20 repetitions.

Leg press (for buttocks)
Stand in the center of the platform of the vertical press machine (the distance between the feet is 30 cm, toes outward), transfer the weight to the heels.
Perform the bench press for three sets of 12-15 reps.

Torso rotations in a sitting position (for the waist)
Perform torso turns to the right, then to the left, while sitting on a horizontal bench or sitting on the floor with your legs bent (keep your knees together).
Perform three sets of 50-75 repetitions (a repetition is considered to be turning the body to the right and left).

Abdominal retraction (for the waist)
Standing on your knees, take a deep breath, pull in your stomach as much as possible, hold this position for 15-120 seconds, then relax your abdominal muscles and restore your breathing. Rest for a minute and repeat the exercise two more times.

Additional exercises

Smith machine squats
Half squat (legs together, parallel to the floor)
Perform three sets of 10-12 repetitions.

Standing leg curl
Bend the working leg with maximum amplitude and extend the toe in the upper position. As you move down, resist your weight, gradually returning your toes to a neutral position.
Perform three sets of 12-15 repetitions.

Incline Dumbbell Bench Press
Lie on a bench with an incline of 30 degrees, arms bent, dumbbells to your shoulders. Extend your arms forward, then slowly bend them back to the starting position.
Perform three sets of 10 repetitions.

Fighting excess weight
The main goal is to reduce body fat.

If possible, train in the morning; weigh yourself no more than once a week; Perform corrective exercises three times a week, or more often if you have time to rest from a previous workout.

Aerobic exercise
Be sure to include aerobic training (running, swimming, exercise bike) in your program - at least 3 times a week.
For beginners: start with 12 minutes and increase the duration of exercise by 2 minutes each week until you reach a half-hour workout without rest at your optimal heart rate.

How to speed up weight loss
Get most of your calories in the morning.
Do not eat food at night.

Fitness training program

Monday Wednesday Friday

.
Training style: medium to heavy weight, 10-12 reps.
Light weight, 6-10 reps.
Aerobic exercise
After each workout, do aerobics for 20-30 minutes. The following are quite suitable for this: brisk walking, swimming, an exercise bike, “stair” or “ski” machines.

Tuesday Thursday Saturday
Aerobic exercise
As your fitness improves, try to do aerobic exercise more often.
Ideally, aerobic training should be done four or more times a week for 30-45 minutes.

Sunday
Rest.

Program No. 2 - circuit training

Monday Wednesday Friday
Goal: speed up metabolism, lose weight and strengthen muscles
Warm-up: 5-10 minutes of leisurely walking
Training style: moderate weights with an average number of repetitions 10-12 times.

Tuesday/Saturday
Aerobics, 30-45 minute workout: brisk walking, swimming, exercise bike, stair or ski machine.

Thursday/Saturday
Rest.

Program No. 3 - “advanced”

Four days of training / one day of rest
Goal: strengthen muscles and lose weight
Warm-up: 5-10 minutes of leisurely walking
Training style: moderate weights with high reps
Day 1: legs, abs
Day 2: back, abs Aerobic exercise 30-45 minutes of walking, walking with weights, running, jogging or training on the Crossrobics simulator.
Day 3: chest, shoulders, abs Aerobic exercise 30-45 minutes of walking, walking with weights, running, jogging or training on a treadmill.
Day 5: rest or aerobics 30-45 minutes of walking, weight walking, running, jogging or treadmill training
Day 6: start of a new cycle

H-shape characterized by wide or medium bones, small chest, full legs. The visual impression is that the width of the shoulders, waist and pelvis is approximately the same. In women of this type, there is a tendency to form fat deposits in the thighs and abdomen, and the metabolic rate is moderate. Your muscles, which are naturally strong, respond very quickly to formative exercises with weights. The first task is to get rid of fat deposits. Belly fat is naturally given to you, so it is not so easy to remove it, since the fat cells on the waist are the largest and most fat-hungry. Exercise alone will not help here - you also need to adhere to a low-calorie diet, aerobics and a training program aimed at the abdominal muscles. Certain types of aerobics (45 minutes several times a week) specifically make the waist area “lose weight”!

The training 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.

Fitness training program

Monday Friday
Goal: Strengthening and “balancing” the upper and lower body
Warm-up: 5-10 minutes of walking
Training style: moderate weight with high reps (12-15)
Aerobic exercise
After strength training, you need to walk, run, or work on a treadmill (30-45 minutes). If you can’t do aerobics on one of your strength training days, move the class to a free day from training - Thursday.

Tuesday
Goal: getting rid of excess fat
Aerobic exercise: 45 minutes of walking, jogging or running on a treadmill.

Wednesday Saturday
Target: abdominal area Aerobic exercise After athletic training, you can do walking, jogging, or running on a treadmill (30-45 minutes).

Thursday/Sunday
Rest

I-shape They are characterized by thin bones and weak muscles. Representatives of this type have almost no fat deposits and have a high metabolic rate. This figure needs to be added to its roundness, for this you need to combine a well-thought-out training program with a specially selected diet that will help you increase weight without “gaining fat.” You could have inherited such thinness or due to intense exercise, lack of appetite, or various diseases. A calorie deficit combined with high-intensity training depletes the body. Excessive thinness is associated with too high a metabolic rate; gastrointestinal diseases, when nutrients are not fully absorbed; diabetes, which sometimes leads to weight loss.

It is recommended to adhere to the following rules during training: lift heavy weights, but a relatively small number of repetitions. Sports science has clearly established that for anabolism (muscle tissue growth) it is necessary to perform 6-10 repetitions per set with heavy weights. The length of rest between sets depends on your goals. If you need to “burn” fat, rest should be short. The more often you train your muscles, the faster they will acquire the necessary roundness, but do not allow daily training - you only need to do bodybuilding no more than three times a week. To begin with, train once a day for at least two months, then try switching to a twice-daily training system. After three weeks of this schedule, return to one-time training. You also need aerobics to strengthen your cardiovascular system. It is recommended to walk briskly for 20-30 minutes or swim (three times a week).

Fitness training program

Monday Wednesday Friday
Goal: muscle building
Warm-up: 5-10 minutes of leisurely walking
Training style: heavy weight and low repetitions (6-10 times)

Tuesday Thursday Saturday
Goal: strengthening the cardiovascular system Take walks for 20-30 minutes at a brisk pace or go swimming.

Sunday
Rest

An X-shaped figure is characterized by medium bones, a narrow waist, a full chest, the width of the shoulders is approximately equal to the width of the hips, fat deposits are formed on the buttocks and thighs, and an average metabolic rate.

The classic female physique is the hourglass. The main task is to maintain your physique, protect it from excess fat deposits, and not lose the elasticity of your body, and for this you need to do physical exercise and eat wisely, combining bodybuilding with aerobic training.

Fitness training program:

Monday Wednesday Friday
Goal: maintaining shape or burning excess fat.
Warm up: 510 minutes of leisurely walking.
Training style: moderate weights, high reps (12-15)
Aerobic exercise
If you need to burn excess fat, do aerobic exercise (30-45 minutes) after strength training. This could be: brisk walking, walking with weights, jogging, regular running, dance aerobics, aerobic exercise equipment.

Tuesday/Saturday
Goal: burning fat, strengthening the cardiovascular system.
On these days, free from strength training, do aerobic exercise (30-45 minutes). If you have accumulated a lot of excess weight, do aerobics more often: 5-6 times a week.

Wednesday/Sunday
Relaxation or aerobics

How to speed up weight loss
Increase the frequency and duration of aerobic exercise to 4-5 times a week for 45 minutes.
Get most of your calories in the morning. Do not eat food at night.
If possible, separate aerobic workouts from body shaping workouts (plan one workout in the morning, the other in the evening).

Women are habitually intimidated by carbohydrates. They supposedly turn into subcutaneous fat. However, those who consume few carbohydrates have almost no chance of improving their figure. Any types of “hard” diets with a specific share of carbohydrates of no more than 20% almost stop the process of glycogen formation in the muscles, therefore, they lose their performance. As a result, a woman cannot perform exercises with the intensity that gives full, elastic forms.

Here are the results of specific studies:

Women who preferred a low-calorie diet (19% carbohydrates of the norm) were able to do the following during training:
in the first set only 1/3 of the repetitions of squats;
in the second set, less than 1/3 of the squat repetitions;
in the third set the results were completely disastrous.

It turns out that trying to “improve” bodybuilding with a diet has no reason. Not only will fat burning not increase, but the overall effectiveness of the training will also decrease.

Factors that determine body composition

Your body composition at any stage depends on a number of factors.

Heredity
What is your body type? Are you thin like ectomorphs, muscular like mesomorphs, or tend to be overweight like endomorphs?

Metabolism
Are you able to fully digest all the foods you eat? This is another hereditary factor. Some people suffer that they cannot lose weight no matter how much they eat, while others complain that they gain weight even when they look at food.

Calorie consumption
Do you like to eat well? How many calories do you consume during the day? If you consume more food energy than you need, whether in the form of protein, carbohydrates or fat, your body will store the excess as body fat.

Food quality
Do you monitor the quality of your products? Does protein come in the form of lean meats and fish? Are carbohydrate foods rich in vitamins and minerals? Do you keep your diet relatively low in fat or do you indulge in pizza, hamburgers and other foods high in fat and sugar?

Types of exercises
Are you doing a serious bodybuilding program that converts food energy into muscle tissue? If so, are your workouts regular and intense enough?

Volume of exercises
How many calories do you burn during daily exercise? Are you doing enough aerobic exercise to burn off excess calories or are you forcing your body to burn calories stored in body fat?

In general, if you want to transfer protein to muscle tissue, you must train with weights. If you want to burn off excess energy, you should do a high volume of aerobic exercise.

Scientists have made a discovery that is destined to refute all our previous ideas about sports. It turned out that information about future muscle mass and the number of muscle fibers in the muscles is imprinted into our genes. Moreover, scientists have learned to influence the part of chromosomes that affects muscle growth. If we repeat the results of animal experiments on humans, we will get babies with ready-made muscle mass! The proportion of muscles in their body composition will be the same as that of professional bodybuilders after decades of training!