Women's body type workouts. Catalog of articles about sports and a healthy lifestyle
We are born with a "ready" form of muscles; nature determines in advance where the muscle starts, where it ends (is 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. That's why it turns out that some people have very good muscles in terms of bodybuilding, while others have “bad” ones. In fact, each body type has both “winning” and “losing” muscles. With any genetics, you can get a good muscular body, but different people do have different muscle development potential. It means that Some people will need more effort to get the same results, others less. Of course, this is unfair, but you can not argue with nature.
The fact is that muscle fibers are of two types - red and white. If the reds mainly "work" in an aerobic mode (for endurance), then the whites are designed by nature for anaerobic (strength) loads.
In each of us, fibers of both types are unevenly distributed. If red cells predominate in your muscles, then you will succeed in martial arts, swimming, marathon running; if white cells predominate in your muscles, then you need to do bodybuilding, powerlifting, weightlifting. If there are more white cells than red cells, it is easier for an athlete to build up “mass”, since white fibers increase their volume and mass faster.
An athlete “deprived” by nature should take into account three important points:
The genetic features of muscle structure are significant only for those athletes who strive for great results. Only then the smallest differences in the structure of the muscles can decide the fate of champion titles. Not every athlete can become "Mr. Olympia" or "Miss International", but everyone can achieve the correction of their body.
With any ratio of fibers, you can extremely increase the volume of muscles and transform your figure, it all depends on how much effort you will invest in training for this.
The key to success is optimal choice of training exercises.
Scientists believe that the shape of the muscles is formed with the right selection of exercises (70-75%). Even the owners of “good” genes need to work hard to find the best training program for themselves.
body type 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 girth of 15 to 17.5 cm indicates a fragile bone foundation;
a wrist girth of 17.5 to 20 cm indicates a medium bone foundation;
wrist girth over 20 cm indicates a strong bone foundation.
It is unproductive to set a goal that is incompatible with your natural type. It is much more efficient to engage in the development of your natural data. So define , what is your body type and what results can you really expect?
Diet and exercise can change appearance body beyond recognition, but after the abolition of the diet and the cessation of training, it will return to its original appearance.
According to the typology of M. V. Chernorutsky (1938), three types of constitution: asthenic, normosthenic, hypersthenic. According to the theory of Dr. William X. Sheldon, there is the 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, the hips are wider than the shoulders; the lower part of the body outweighs the upper part spectacularly. "To be in shape" for them means to have elastic, embossed, sexually attractive forms. Strength training makes such bodies more enduring and athletic, while retaining the beauty of femininity. With their slow metabolism and tendency to become obese, endomorphs have a strong tendency to convert ingested food into body fat. They need to consume enough protein, but minimize the calorie content of other products. This means that no more than 20% of total calories should come from fat. About 20% of endomorphs have an underactive thyroid, which exacerbates the problem; they need to keep themselves from becoming obese, build muscle relatively easily, and gradually burn fat through diet and strength training. Endomorphs usually suffer from excess fat, they are shown targeted training to tidy up "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 body fat. Representatives of this type of physique hardly achieve success in male bodybuilding.
Ectomorphs (asthenics)- differ in narrow shoulders and hips, about the same size. Their figures are somewhat angular, and their height is usually not above average. They cause universal envy for their ability to get rid of excess fat. The most common defect in the ectomorph figure is underdeveloped muscles. Strength exercises will allow you to find the forms and proportions of the body, classically corresponding to your body type, elegance and attractiveness of a rounded silhouette. Ectomorphs have a fast metabolism. Their body easily converts food into energy. They need to take high-protein foods and increase the overall calorie content of the diet. Because they need more calories, they can include more fat in their diet than other body types. A pronounced ectomorph is least of all predisposed to bodybuilding. As a rule, ectomorphs have features inherent in other body types, this makes it possible for them to "pump" the mass.
Mesomorphs (normosthenics)- have a more athletic, athletic appearance, muscular, rectangular, broad-shouldered silhouette. As a rule, the upper body is even with the lower part, but the shoulders are wider than the hips. This type, due to natural athleticism, is more than others predisposed to a quick and effective result of strength training. Building muscle while shedding fat deposits will allow you to achieve the desired shape. 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 body converts food energy into muscle tissue fairly quickly, 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, the subcutaneous fat in a woman is thicker than in a man. So, the more fat a woman consumes, the more they 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 size, shape, proportions and features of the location of different parts of the body relative to each other.
However, when it comes to the correction of physical shape with the help of a program of physical activity, the three types of physique described are not enough, since there are several mixed types physique, where the signs of some body types overlap with others.
Due to the fact that cases of mixed types of female physique are not uncommon, a division into 6 types was born in the West, conventionally named according to the letters of the Latin alphabet: T, A, O, H, I and X.
FITNESS PROGRAMS FOR DIFFERENT BODY TYPES
Performing exercises with weights, we develop not only muscles, but also strengthen bone joints. In connection with the reproductive function for women, it is extremely important to strengthen the hip joint, various exercises with weights will help to solve the tasks much more effectively.
Scientists have found that All women gain weight differently. They find the explanation for this in a different ratio of male hormones in representatives of various body types. The development of their body occurs according to the male type: the shoulders of women are usually wider than the pelvis or equal to it. Such women also gain weight "like a man." Fat is deposited in them, like in most men, on the upper body, the secretion of the female hormone is also high in them. In addition, scientists have found that cell receptors in different parts of the body work differently: somewhere they are overactive, and somewhere they barely work. Now, in women, the activity of alpha-2 receptors is higher in the buttocks than in the abdominal region. In men, the activity of alpha-2 receptors is higher in the abdomen, and it is likely that this is the reason that fat deposits reside in them here.
Another theory of scientists claims that the nature of the distribution of body fat is inherited. In other words, it is believed that we are born with genetically predetermined body shapes, that there is no getting away from genetics. There is some truth in these words, but to a certain extent. The human body has the ability to change in shape. You can easily make your figure prettier: remove the “excess” somewhere, and add muscle forms somewhere. Of course, to implement such a task, regular training is necessary, taking into account specific problem areas. This is what is called fitness, or body shaping. The main goal is to achieve a symmetrical and proportional relationship in the figure.
Different body types cannot train in the same way!
Therefore, we offer you specially selected programs for each body type. The results of training cannot be lightning fast - you need to be patient, and your body will say “thank you”, because the heart has increased efficiency, small capillaries in the muscles have opened, otherwise the stomach, liver and kidneys have started working. The main thing is to have patience! It will take some time, and the amount of physiological changes will turn into the quality of your figure. Before starting work on problem areas, it is necessary to determine what type of physique you belong to, to train and train persistently, in order to then demonstrate your achievements either in front of acquaintances and friends, or successfully compete in fitness classes and body fitness.
T-type
Body Features:
"boyish" appearance;
tendency to thinness;
broad shoulders;
small chest;
tendency to gain weight in the upper body;
slim waist;
narrow hips;
thin legs, small calves.
Women with a body type - T should focus on the lower body. Train the buttocks hard 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 the T-type
Squats (for outer thighs)
Stand on a board 2.5 cm wide or two discs from the bar. The distance between the feet is 10 cm. The toes are directed exactly forward. Do four sets of 10 reps each.
Forward lunges (for the inner thighs) perform with dumbbells
Stand on a platform 10 cm high.
Perform three sets of 15-20 repetitions with one, then with the other leg.
Lying leg curl
Lie on the bench of the leg curl machine. Bend the legs with maximum amplitude, until the hips touch the roller of the simulator. During leg extension, the muscles do not relax.
Rise in a rack on socks (for the inner parts of the calves)
Stand on a stand 15-20 cm high, turn your socks at an angle of 45 degrees outward. Rise as much as possible in a rack on toes, then slowly lower, 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.
Traction on the block down (for the latissimus dorsi)
Grasp the block bar with an overhand grip (about 80 cm wide). Slightly arch your back and pull the block bar down until it touches your chest.
Perform three sets of 12-15 reps.
Lifting dumbbells in front of you (for the front parts, deltoid)
Stand in a leg stance apart, raise the dumbbell with both hands up to head level, slowly lower it to its original position.
Perform three sets of 10-15 reps.
Incline Dumbbell Press (for chest muscles)
Lie on a bench with an inclination of 30 degrees (dumbbells to the 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.
Do not entertain yourself with food out of boredom.
Eat little and often.
Do not consume refined sugar.
Eat more fibre.
Avoid using preservatives
Don't eat to relieve stress.
Eat foods rich in beneficial elements.
60% of calories come from carbohydrates, 30% from protein, 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 simulators: rowing, "ladder", skiing, exercise bike, or just walking with weights.
Tuesday Friday
Program
Aerobic exercise
After an athletic workout, perform aerobic exercises for the leg muscles for 20-30 minutes, on a "treadmill" or "ladder" simulator.
Saturday
Goal: fat burning
Aerobic exercise
Do 45-60 minutes, including various types of aerobics, for 15-20 minutes each.
This can be walking, a treadmill, a stair machine, an exercise bike, or a rowing machine. Don't forget to slow down, do some breathing exercises, or take a slow walk.
Wednesday/Sunday
Relaxation.
A-type
Body Features:
"Pear-shaped" body shape;
"unsportsmanlike" 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 thighs, where excess fat is most often deposited. Another disadvantage is the low tone of the muscles of the shoulder girdle. To compensate for the "unsportsmanlike" upper body, it is necessary to focus on exercises for the shoulder girdle, pectoral muscles and triceps.
Exercises for A-type
Alternately lifting legs lying on a bench
Emphasis lying on the right side with support on the forearm on a horizontal bench or on the floor. Raise the left leg to the side as much as possible; lower to the starting position, slowly tensing the muscles. To increase the load, weighting agents weighing from 2 to 3 kg can be put on the ankle joint.
Perform the exercise 15-20 times four sets, then perform the exercise with the other leg.
Inclined leg press (to remove the "riding breeches" - the parts of the hips that were distributed)
Place your feet on the top of the platform (in a leg stand apart) at a distance of 20 centimeters parallel to each other. Sit down slowly; rising up, do not stop, tear off the pelvis from the simulator (you can also tear off the heels from the platform).
Perform three sets of 15-20 reps.
Dumbbell bench press in the supine position (for the lateral parts of the chest)
Raise the dumbbells forward, lower them down to the shoulders (until the muscles are stretched), hold the arms in this position for one count, then slowly lift them forward.
Do three sets of 10 reps.
Lifting dumbbells through the sides (for the muscles of the shoulder girdle)
Raise the dumbbells to the sides, round the elbows, turn the palms down. Slowly lower the dumbbells to the starting position.
Lifting the knees in the hang (for the abdominal muscles - lower beams)
Hanging on the bar, bending the legs as much as possible (knees to the chest)
Do three sets of 15 reps.
Additional exercises
Extension of the arms in the supine position (for triceps)
Lift the dumbbells forward, then, slowly bending your arms, lower the dumbbells to your shoulders and straighten them to their original position.
Perform three sets of 12-14 reps.
Leg extension on the simulator (for the lower thighs)
In the simulator, turn your socks slightly inward and straighten your legs. In this position, stay for 1-2 counts. While bending the legs, additionally strain the working muscles.
Perform three sets of 12-15 reps.
Dumbbell bench press in a sitting position (for the shoulder girdle)
The back must be straight. We raise the dumbbells exactly up, without straightening our arms, until they touch each other above the head, then slowly lower them to their original position.
Diet Features
Success will depend on what and how you eat. Eat natural, healthy, low-fat foods and your path 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, yogurt low in fat;
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. Remember that prolonged heat treatment destroys the vitamins and enzymes necessary for proper digestion.
Fitness training program
Monday Thursday
Target: upper torso (emphasis on shoulders)
Warm-up: 5-10 minutes walk (walking step)
Training style: heavy and light weights (6-8 reps)
Aerobic exercise
After strength exercises, move on to aerobic exercises: dance aerobics, step, "ski" or "ladder" machines, a stationary bike or a gliding machine.
Tuesday Friday
Goal: slim "bottom"
Training style: moderate weight and more repetitions (12-15 times)
Program
Aerobic exercise
After strength exercises - 20-30 minutes of walking at a brisk pace.
Wednesday/Sunday
Relaxation
Saturday
Goal: Burn fat in any way possible
Aerobic exercise
5 minutes of walking at a walking pace (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 the "ski" or "ladder" simulator.
After training, restore breathing.
If these machines are not available, you can perform weighted walking, walking or running.
O-type
Body Features:
pronounced fullness;
cellulite;
big chest;
rounded back (due to excess weight);
full hands;
protruding belly;
rounded lines of the hips;
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 should not despair. Hard and regular training will surely bring success.
Exercises for O-type
Lying leg curl (for hamstrings)
Bend the legs with maximum amplitude, perform leg extension with resistance at a slow pace.
At the second repetition of the exercise, bend the legs only up to half the amplitude, extend the legs with resistance at a slow pace.
Alternate complete and incomplete repetitions, but count only complete ones.
Perform three sets of 15-20 reps.
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 out), transfer the weight to the heels.
Perform bench press three sets of 12-15 reps.
Sitting torso twists (for the waist)
Perform torso turns to the right, then to the left, while sitting on a horizontal bench or sitting on the floor, bending your legs (keep your knees together).
Perform three sets of 50-75 repetitions (repetition is considered to be turning the torso to the right and left).
Retraction of the abdomen (for the waist)
In an emphasis on your knees, take a deep breath, draw in your stomach as far as possible, fix this position for 15-120 seconds, then relax the abdominal muscles and restore 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 reps.
Standing leg curl
Bend the working leg with maximum amplitude and stretch the toe in the upper position. While moving down, resist the weight, gradually returning the toe to a neutral position.
Perform three sets of 12-15 reps.
Incline Dumbbell Bench Press
Lie on a bench with an inclination of 30 degrees, arms bent, dumbbells to your shoulders. Extend your arms forward, then slowly bend to the starting position.
Do three sets of 10 reps.
The fight against excess weight
The main goal is to reduce body fat.
If possible, exercise in the morning; weigh yourself no more than once a week; do corrective exercises three times a week, or more often if you have time to rest after a previous workout.
Aerobic exercise
Be sure to include in your program aerobic training (running, swimming, exercise bike) - at least 3 times a week.
For beginners: start with 12 minutes and increase by 2 minutes every week until you reach a half-hour non-rest workout at your optimal heart rate.
How to speed up weight loss
Get most of your calories in the morning.
Don't eat 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. For this, it is quite suitable: brisk walking, swimming, exercise bike, "ladder" or "ski" simulators.
Tuesday Thursday Saturday
Aerobic exercise
As your fitness improves, try to do aerobics more often.
Ideally, aerobic training should be done four or more times a week for 30-45 minutes.
Sunday
Relaxation.
Program number 2 - circuit training
Monday Wednesday Friday
Purpose: Acceleration of metabolism, weight loss and strengthening of muscles
Warm up: 5-10 minutes leisurely walk
Training style: moderate weights with an average of 10-12 repetitions.
Tuesday/Saturday
Aerobics, 30-45 minute workout: brisk walking, swimming, exercise bike, "stair" or "ski" trainers.
Thursday/Saturday
Relaxation.
Program number 3 - "advanced"
Four days of training / one day off
Goal: Strengthen muscles and reduce weight
Warm up: 5-10 minutes leisurely walk
Training style: moderate weights with high reps
1st day: legs, abs
Day 2: Back, Abs Aerobic exercise 30-45 minutes of walking, weight walking, running, jogging or training on the Crossrobics machine.
Day 3: Chest, Shoulders, Abs Aerobic activity 30-45 minutes of walking, weight walking, running, jogging, or running on a treadmill.
Day 5: Rest or aerobics 30-45 minutes of walking, weight walking, running, jogging or treadmill training
6th day: the beginning 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, the metabolic rate is moderate. Your muscles, which are strong from birth, respond very quickly to formative weight exercises. The first task is to get rid of body fat. Belly fat is given to you by nature, so it is not so easy to remove it, since the fat cells in the waist are the largest and “fat-intensive”. Exercise alone will not help here - you still need to adhere to a low-calorie diet, aerobics and a targeted training program for the abdominal muscles. Certain types of aerobics (45 minutes several times a week) purposefully make the waist area “lose weight”!
The training program is built on the principle of separate training: on Wednesday and Saturday - exercises for the press, 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 go walking, running or work on the "treadmill" (30-45 minutes). If on one of the days of strength training you can not do aerobics, move the lesson to a non-training day - Thursday.
Tuesday
Purpose: getting rid of excess fat
Aerobic activity 45 minutes of walking, jogging or on a "treadmill".
Wednesday Saturday
Goal: abdominal area Aerobic exercise After athletic training, you can take up walking, jogging, running on a "treadmill" (30-45 minutes).
Thursday/Sunday
Relaxation
I-shaped figures have thin bones, weak muscles. Representatives of this type have almost no body fat, the metabolic rate is high. This figure needs to add 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 “accumulating fat”. Such thinness could be inherited or due to increased sports, lack of appetite, various diseases. A calorie deficit combined with high-intensity workouts depletes the body. Too high metabolic rate is associated with excessive thinness; gastrointestinal diseases when nutrients are not fully absorbed; diabetes, which sometimes leads to weight loss.
It is recommended during training to adhere to the following rules: lift heavy weight, but a relatively small number of repetitions. Sports science has accurately established that for anabolism (growth of muscle tissue) it is necessary to perform 6-10 reps per set, with heavy weight. 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 start with, train once a day for at least two months, then try switching to a two-time training system. After three weeks of this schedule, return to a one-time workout. You also need aerobics to strengthen the cardiovascular system. Walking at a brisk pace for 20-30 minutes or swimming (three times a week) is recommended.
Fitness training program
Monday Wednesday Friday
Purpose: muscle building
Warm up: 5-10 minutes leisurely walk
Training style: heavy weight and low reps (6-10 reps)
Tuesday Thursday Saturday
Goal: Strengthen your cardiovascular system Take 20-30 minute walks at a brisk pace or go swimming.
Sunday
Relaxation
The 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, the average metabolic rate.
The classic female physique is an hourglass. The main task is to maintain your physique, protect it from excessive fat deposits, not to lose body elasticity, and for this you need to perform physical exercises and eat smart, combining bodybuilding with aerobic training.
Fitness training program:
Monday Wednesday Friday
Purpose: to maintain shape or burn 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, after strength exercises, do aerobic exercises (30-45 minutes). These can be: brisk walking, walking with weights, jogging, regular running, dance aerobics, aerobic machines.
Tuesday/Saturday
Purpose: burning fat, strengthening the cardiovascular system.
On these days, free from strength training, do aerobic exercises (30-45 minutes). If you have accumulated a lot of excess weight, do aerobics more often: 5-6 times a week.
Wednesday/Sunday
Rest or aerobics
How to speed up weight loss
Increase the frequency and duration of aerobic training up to 4-5 times a week for 45 minutes.
Get most of your calories in the morning. Don't eat at night.
If possible, separate aerobic workouts from body shaping workouts (schedule 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 little carbohydrates have almost no chance of improving their figure. Any kind of "hard" diets with a specific proportion of carbohydrates not more than 20%, almost stop the process of glycogen formation in the muscles, therefore, they lose their efficiency. 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 low calorie diet(19% of carbohydrates from the norm), in training they managed to perform:
in the first set, only 1/3 of the repetitions of squats;
in the second set, less than 1/3 of the repetitions of squats;
in the third set the results were completely deplorable.
It turns out that trying to "improve" bodybuilding with diet has no reason. Not only will fat burning not increase, but the overall effectiveness of the training will also fall.
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 lean like an ectomorph, muscular like a mesomorph, or overweight like an endomorph?
Metabolism
Are you able to fully assimilate all the foods that you consume? This is another hereditary factor. Some people suffer from not being able to lose weight no matter how much they eat, while others complain that they get fat even when looking at food.
Calorie intake
Do you like good food? How many calories do you consume during the day? If you consume more dietary energy than you need, whether in the form of proteins, carbohydrates or fats, your body will store the excess in the form of body fat.
food quality
Do you monitor the quality of products? Does protein come in the form of lean meat and fish dishes? Are carbohydrate foods rich in vitamins and minerals? Are you keeping your diet relatively low in fat, or are you addicted to pizza, hamburgers, and other foods that are 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?
Exercise volume
How many calories do you burn during daily exercise? Are you getting enough aerobic exercise to get rid of excess calories, or are you forcing your body to burn calories from body fat?
In general, if you want to direct protein to muscle tissue, you must train with weights. If you want to burn off excess energy, you should do a lot 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 in our genes. Moreover, scientists have learned to influence the part of the 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 muscle in their body composition will be the same as that of professional bodybuilders after decades of training!
If you talk to novice girls who have just come to the gym, it turns out that most of them consider themselves fat and want to lose weight. That's why most they, to the joy of the instructor, obediently carry out training on a treadmill. A month later, having lost a couple of kilos, the girls begin to think about how, now, their legs, round their shoulders and arms. Yes, and it would be nice!
Therefore, a few more, the most comfortable exercises with weights are added to aerobic loads. As a result, the program for girls in gym turns into a half-hour cardio session and a complex of 5-6 exercises performed in 3-4 sets, 10-12 repetitions each.
Such a scheme becomes a constant, familiar and very convenient type of load. Both for the girl and for her instructor. At first, it really gives an effect. But only on short term. Then the body adapts to such a load, and the body stops responding to it.
Men beginners progress in the gym faster than women and get the effect of training longer. Confessing the progression of working weights, they constantly put their muscles under stress, hanging more weight on the bar and simulators each time. Sometimes to the detriment of exercise technique and common sense. They do this because:
- It boosts their self-esteem
- At first, muscle growth is directly related to strength gains.
- This is a great way to grab the attention of those around you at the gym.
For women who have recently joined a sports club, such a path of progress and improvement of their forms seems completely impossible, and for the following reasons:
- Can break a nail
- Wrist straps leave traces
- They want a perfect figure, not rough muscle mass
Girls in the gym are often captivated by all kinds of complexes, clichés and stereotypes. When the initial stage of training is left behind for them, there is stalemate situation: they do not want to follow the male path of building muscle mass, but they do not know how to shape the muscles that do not want to grow from fashionable exercises.
At this stage, the workout program for women turns into a set of incredibly complex and tricky movements performed with “ridiculous” weights and without any effect. Muscles react to stress, and if it is not, they do not grow. It would seem a dead end - there is no way out. But, it only seems. There are a lot of options for solving the problem, and most of them lie in the features of the female body.
Most women are sure that their women's training in the gym differs from men's only in a set of exercises. Say, there are rough men's exercises, and refined women's. But it's not. All the hard exercises performed by sweaty men, squats, deadlifts and bench presses, perfectly grow the butt, round the shoulders and help women.
I already talked about exercises for girls and the technique for their implementation in my article. Today I want to talk about training techniques that can help a girl in the gym achieve the desired result much faster.
Conclusion: there are no women's exercises and men's, just girls in the gym should train differently than men
Supersets for girls
When at the beginning of the article I wrote that women are more enduring than men, I was absolutely impartial. According to scientific research, in the muscles of most women, predominate. They do not differ in great strength, but they have low fatigue. This means that there is no point in blindly copying male training schemes, you need to create your own.
I propose to modify the standard training program for girls, consisting of several exercises performed one after the other, by combining them into groups called supersets, where two or more exercises are performed without rest. And there are several types of such groups:
Name | Number of exercises | muscle group | A bunch of exercises |
Superset for one muscle group | Two | Breast | Bench Press + Lying Dumbbell Raise |
Superset for different muscle groups | Two | Biceps, triceps | Standing Barbell Curl + Close Grip Bench Press |
Trisets | Three | Back | Upper pulldown + bent over row + lower pulldown |
Nested sets | Three | Triceps | Bench press close grip + extension of the arms on the block + bench press narrow grip (but with less weight) |
giant series | Four | Legs | Barbell squat + barre leg extension + leg press + hack squat |
Despite the apparent complexity, such a training program for girls suits them perfectly in terms of physiology and has undeniable advantages:
- The time that the muscles spend under load increases by 2-4 times. For them, this is stressful, and they are forced to respond with growth. The muscles of the legs and buttocks respond especially well to such a load. - this is very correct.
- Supersets increase calorie expenditure. By training in a similar vein, a girl can simultaneously increase the density of her muscle mass and lose weight.
- Women's brains are better at multitasking than men's. A girl who performs several exercises at once maintains a high level of mental concentration in each of them for a longer time.
- A women's workout built in this style allows you to do more work in less time, and thereby reduce your time in the gym.
Note: For women's superset training to be truly effective, exercises must be selected taking into account the location of the simulators. The time to move from one to another should not exceed 8-10 seconds.
Conclusion: Women's superset workout is the perfect workout program for a girl in the gym
Workout for a girl with slow weight lowering
This is another effective variation of the girls workout program in the gym. Although women are more enduring than men, they have a worse process of increasing explosive strength. Therefore, all sorts of male tricks when lifting weights will not give them anything. I'm talking about cheating (from English cheating, deception).
This technique is most often used when lifting the barbell for biceps. When the weight is too large, men lift the barbell not with the force of the biceps, but throw it to the top point with the whole body, and then slowly lower it. Many people love this technique so much that they use it in almost every exercise to gain muscle mass. This gives them the opportunity to train with more weight, but in parallel, greatly increases the risk of injury.
Training for a girl with slow weight lowering is always effective
But this style of training is not suitable for a girl in the gym. In order to maximize the use of my endurance, I suggest artificially changing the pace of any exercise. Raise the weight at a normal pace, and lower it, slowing down the movement of the barbell or dumbbells by 2 times. Due to the peculiarities of her physiology, a woman in the gym can perform more repetitions in an exercise if she works slowly.
Conclusion: training for a girl with a slow lowering of the projectile will make the muscles work in a stressful way. The weight will have to be reduced, but the result will be worth it.
Workout for women in voluminous style
According to all the same studies, women are easier to master a large amount of work. More than once I noticed girls in the gym who train for 2-3 hours and look great and feel great. In this case, in addition to slow muscle fibers, another feature of female physiology, estrogen, is included in the work. By its nature, it is anti-catabolic (prevents the breakdown of muscle mass), acting in the female body as a master in repairing damaged muscle fibers.
A BOOK ON HOW TO EAT DELICIOUSLY, VARIOUSLY AND HEALTHYLY
In addition, comparisons of the physical results of the Chinese men's and women's weightlifting teams have shown that women, unlike men, get more effect from three completed sets in an exercise than from one. Based on this, I offer two high-volume training programs for girls in the gym.
Option 1. German volume training for girls
The essence of this program is simple to disgrace. For each muscle group, the main, most effective exercise is selected, which gives the greatest return and one auxiliary, easier one. For example, for the legs - squats with a barbell and straightening the legs in the simulator. And the whole workout consists of 10 sets of barbell squats done for 10 reps and 3-4 sets of straightenings done after the squats are completed.
Option 2. Women's twenties workout
This variation also does not shine with particular complexity and consists in performing the usual set of exercises, but only the number of repetitions in each approach should be exactly 20.
Both of these options do a great job, but in my experience, the German vision of volume training is more conducive to increasing muscle mass, and working in 20 repetitions gives the muscles a more refined shape.
Conclusion: volumetric style training for women is another option for creating a training program taking into account the increased endurance of the female body
Static exercises for girls
This type of loading has become very popular in recent times in gyms, especially for women. And this is not surprising, since their blood pressure level is lower than that of men. Accordingly, less blood rushes to the muscles tense during the exercise. Less burning in the muscles, lower pain threshold, which means that the exercise can be performed longer. Static exercises give women more effect than men.
The benefits of static exercises for girls are as follows:
- There is an increase in strength, without an increase in muscle volume
- Increases muscle density, improves their relief
- Strengthens ligaments and joints
- Strong and sustained muscle contraction causes high calorie expenditure
I suggest including some static exercises at the end of your gym workout. And to get a more specific idea of executing exercises in a static mode, I suggest watching the video.
Static exercises for a girl
I described three options for a training program for girls. But including them all at once in the framework of one lesson is not worth it. good option will be their weekly alternation. If after some time the body begins to get used to them, they can be carefully combined in one workout, since they are all stressful and energy-consuming types of load.
Conclusion
I hope that the variations of the training program for the girl in the gym that I have described will allow you to train in a more varied, interesting and more beneficial way. Be healthy and graceful.
Many women are faced with the fact that they have been dieting for years, going to the gym, but annoying centimeters do not go away in the right places. The editors of Woman's Day and Elena Sanzharovskaya, a popular fitness trainer and nutrition consultant, as part of the Oriflame Wellness Pumping program, figured out how to determine the type of figure and choose workouts for it.
Before you start serious work on your body, you need to determine your body type. This test should appeal to all girls: it is simple and requires you to take three selfies of yourself, you need to pick up the phone, place it at the level of the navel and take three photos (front, back and side) in tight clothes / swimsuit. After the photo shoot, you need to carefully analyze the photos according to the following chart.
It is necessary to identify from the photo the places that need to be corrected. To do this, 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 three-view photos will help you quickly identify problem areas and understand what needs to be corrected and what needs to be worked on first.
So, follow these steps: measure your waist circumference and height in cm (1 inch = 2.54 cm); for example, measurements were taken: waist = 30 inches, height = 64 inches; Divide waist by height: 30/64 = 0.47.
This means that: less than 0.4 - you are too thin, you need to increase weight;
4−0.5 - "correct" pear;
0.51−0.6 - moderate apple. Store excess fat around the midsection;
above 0.61 - an enlarged apple;
triangle - hips wider than shoulders by more than 5%. For example, shoulder circumference - 80 cm, waist circumference - 85 cm or more;
inverted triangle - the opposite of a triangle, the shoulders/chest are wider than the hips by more than 5%. For example, with a shoulder girth of 85 cm, the hip girth 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).
Keep in mind that very common mixed styles!
And now more about the most common types.
PEAR- differences in such a physique: narrow shoulders, wide hips, small chest, the stomach is most often flat. Perhaps the most feminine type of figure. But few people are pleased with powerful hips, which are also very often decorated with cellulite, since the main accumulation of fat is in this zone.
How to train
You should focus on the top - back, shoulders, arms, chest. Do not be afraid to pump these muscles, you are unlikely to succeed, on the contrary, by improving the proportions, you will hide your heavy bottom. We work on these zones at least 2 times a week, in the mode of 10-12 repetitions, 3 sets. We select the weight wisely. You need to dry your feet as much as possible. Eliminate large weights, work only in multi-repetition (25-30 times) mode. Focus not on basic, but on isolating exercises (swings, abductions, etc.). The advantage of your physique is that the press quickly acquires athletic outlines.
As for cardio, absolutely avoid the stepper and the regular bike (you can cycle, but don't put up any resistance). Only high-intensity cardio with minimal resistance (ellipse, treadmill) in interval mode from 40 minutes, after strength or on days free from strength. Do not expect very quick results, but if you show consistency, perseverance and do not forget about proper nutrition, your very feminine figure will become toned and harmonious.
In body type HOURGLASS their problem areas: triceps, outer / inner thigh, lower abdomen. Do circuit training for the whole body 3-4 times a week. Use your body as a weight, CrossFit and plyometrics work great. Work your legs with multi-repetitive basic exercises: squats, jump squats, lunges, stepping onto the bench. As exercises for the press, use cross crunches (bicycle), plank, side plank. Stick to a high number of repetitions - from 15 to 30. For cardio, use a skipping rope, running on a track without incline, jogging 30-35 minutes 2-3 times a week. Do not use a stepper, bike, running on an incline track, this will add volume to the legs.
How to train
EXAMPLE OF TRAINING (for a home gym): type - circular, number of exercises performed in 1 circle - 5, number of circles - 4-5, number of repetitions - how much you can fit in 40 seconds, rest between exercises - no; rest between circles - 1 minute.
EXERCISES
Jump Squats
Push-ups from the floor / from the knees / from the legs
Squats with a pancake in your hands and a delay of 2-3 seconds at the bottom point
side plank
Draft standing rubber shock absorber (dumbbells) to the belt
INVERTED TRIANGLE- This is a body type that is typical for men, but also occurs among women, especially among athletes involved in rowing or swimming. Characteristic features: broad shoulders, developed chest, smoothly turning into a waist and narrow hips. Despite the fact that the structure of the skeletal system in android body type is similar to that of men, nature often endows them with large breasts, which, if used skillfully, allows you to create very attractive feminine images. Excessive volume of the upper body can be completely balanced by visually expanding the hips with the help of clothes, while the waist will look much narrower.
Slender long legs are the second undoubted plus, high growth distinguishes them from the crowd. More often they have a slender figure, but among them there are also full ones. Fat is deposited in the area of the shoulder girdle, upper arms and chest, which makes the figure even more like a man's.
With obvious obesity, the stomach begins to increase, and then the figure begins to resemble an apple in shape. Regardless of the weight, the hips and legs of women remain slender.
How to train
The main task of training is to balance the lower and upper body. Therefore, with cardio loads, it is best to use a stepper. It gives a good load on the hips and legs, increases them a little in volume, but at the same time burns calories. You can also use a treadmill, setting a strong slope uphill. But it is better to avoid the ellipsoid. Its main goal is to rid the legs of volume, and women with a massive top need the opposite result. About strength training, you need to add volume to the legs. First, you should perform complex exercises for large muscle groups: squats, presses, and then do all kinds of lunges, flexion, extension, leg abduction. Tire the upper body first to burn fat and not build muscle. Training should be exclusively multi-repetitive: 20-30 repetitions in 4-5 sets.
The journal "Omsk Scientific Bulletin" published an interesting study on the effect of various fitness training tools on the indicators of physical development and strength abilities of women aged 25-35. We are sure that many professionals will be interested in this.
The article presents the specifics of the influence on the motor sphere and physical development of women aged 25–35 by such means of strength-oriented fitness training as Pilates systems (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 during fitness training using various means and modes of work with women aged 25–35 are shown.
ProblemThe research lies in the lack of data on the effect of various types of strength-oriented fitness training on indicators of physical development and the manifestation of the strength abilities of women of mature age.
Introduction.Analysis of the scientific and methodological literature has shown that various fitness areas have recently gained popularity, such as aqua aerobics, slide aerobics, step aerobics, power aerobics, the Pilates system, fitness yoga, bodyflex, body pump, etc. However, , despite the positive impact of exercise on health, it must be borne in mind that fitness unites people of different sex, age, level of physical fitness and health, which requires a deeper theoretical and experimental justification different types fitness for a different contingent involved.
The results of our own research showed that when comparing adaptive effects in the process of training various types fitness (aerobics, step aerobics, fitness yoga, Pilates), the most significant positive changes in strength abilities and the state of the musculoskeletal system were observed in young and mature women who practice Pilates and athletic gymnastics with mini bar.
Despite the fact that today almost all fitness clubs in our country conduct strength-oriented classes using the means of the Pilates system and athletic exercises with a mini-barbell, so far in the scientific and methodological literature there is extremely little data on the specifics of the influence of these types of strength training. fitness on the development of physical qualities and the functional state of women of mature age.
objectresearch is the process of physical training of women aged 25–35, engaged in various types of fitness training with a strength orientation.
SubjectThe study is the dynamics of indicators of physical development and strength abilities of women aged 25–35 under the influence of classes with a mini-barbell and the Pilates system.
Purpose of the studyconsists in determining the peculiarities 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 aged 25–35 years.
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 aged 25–35 will allow substantiating the most effective means, methods, 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 organizational and methodological features of Pilates fitness training and exercises with a mini-barbell for women aged 25–35. 2. Conduct a comparative analysis of the impact of various types of fitness training on the indicators of physical development and strength abilities of women aged 25–35.
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 supervision; pedagogical experiment; methods of mathematical statistics.
Organization of the study.The study was conducted on the basis of the KuCobra fitness club in the city of Omsk for 9 months. The study involved 60 women aged 25–35 years. One group included 30 women who practiced the Pilates system, the second group consisted of 30 women who practiced with a mini-barbell.
Research results.To solve the first task of the study, a comparative analysis of the methods of conducting fitness classes with women according to the Pilates system and athletic gymnastics with a mini-barbell was carried out. general characteristics methods are presented in table. one.
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 a sufficiently long period of time (until failure or pain in the working muscles) of muscle tension, which helps to 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 work; training of vascular reactions and improvement of tissue nutrition, trophism of intervertebral discs, reduction of hypertonicity of the deep muscles of the spine, creation of a “muscle corset”.
During Pilates classes, the frontal method of organization was used, the trainings were accompanied by musical accompaniment. The tempo of musical accompaniment was 90–112 beats/min. The intensity of the load according to heart rate ranged from 90 to 130 bpm. Classes were aimed at improving the functional state of the musculoskeletal system: increasing the strength of the muscles of the body and increasing the elasticity of the articular-ligamentous apparatus. In the weekly cycle, the means of fitness training alternated: exercises of the Pilates system, isotonic exercises with fitball, flexiball, rubber shock absorber, which were performed in a static-dynamic mode in a continuous way. 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 dynamic exercises that were performed in overcoming (when lifting the barbell) and yielding (lowering the barbell).
bars) modes. Work with weights in dynamic mode in shortest time allows you to fight overweight. Strength exercises, like no other, lead to significant structural changes in the muscles. In the process of exercising with a mini-barbell, muscle mass increases and the fat component decreases, which allows improving body parameters and improves the activity of the cardiorespiratory system of those involved.
In the classes with a mini-barbell, the interval method was used, the tempo of musical accompaniment was from 125 to 135 beats/min (heart rate within 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), in the final part of the lesson - stretching. Classes according to these types of fitness training were held three times a week for 60 minutes for nine months.
To solve the second task of the study, anthropometric indicators and strength abilities of women who came to strength training were tested. The average group indicators of the physical development of the female subjects corresponded to the age-related physiological norm, there was an increase in body weight and, accordingly, the values Quetelet index (Table 2).
Indicators of static and dynamic strength endurance are presented in Table. 3.
Analysis of the data on the level of development of women's strength endurance showed that, in general, the values are at a low level for all subjects.
At the end of the pedagogical experiment, anthropometric indicators were re-evaluated and the strength abilities of women aged 25-35, who were engaged in various types of strength fitness training, were tested. Women involved in both groups showed statistically significant positive changes in most of the studied indicators of physical development. A significant reduction in weight and girth dimensions of the body was noted. Most significant changes occurred in a group of women involved in athletic gymnastics with a mini-barbell. At the same time, when exercising according to the Pilates system, 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 the strength abilities of women in both groups was revealed, which is noted in almost all studied indicators, with the exception of the static strength endurance of the muscles of the back and abdomen in the group of those exercising with a mini-barbell.
The specificity of the influence of different types of health-improving training of a strength orientation was manifested in the following: in women involved in the Pilates system, in contrast to those engaged 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. For those involved with a mini-barbell in more the dynamic strength endurance of the muscles of the arms, back, and abdomen increased (an increase of 43–47%). It should be noted significant positive shifts (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 in women aged 25–35 years, who have been engaged in strength-oriented fitness training for nine months, there was a normalization of body weight, an improvement in the state of the musculoskeletal system, an increase in the level of development of strength qualities to “average” and “ above average" in accordance with age characteristics. The revealed 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, physique, interests and needs of women of mature age.
There are ✅ six types of female figures for which completely different physical exercises are suitable. The recommendations below will help determine the TYPE OF YOUR FIGURE and correct your problem areas as effectively as possible.
Women, in their desire to lose weight or simply correct certain features of the figure, begin to play sports fanatically, however, they do not achieve the proper 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 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-type
To determine your body type, you need to stand in front of a mirror and objectively look at yourself. Having honestly determined your type, you can quite simply choose the fitness direction that is right for you.
The recommendations below are general in nature, however, following them will help you to correct your problem areas as effectively as possible. If you want to not just correct your figure, but change dramatically, then you should seek advice from a professional fitness trainer who will develop an ideal training program for you 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 priests;
- a strong lean body, but a small chest and an implicitly defined waist.
The main advantage of this type is strong muscles that quickly respond to exercise, and leanness. In other words, girls with a “rectangle” type of figure are gaining excess weight with difficulty, but muscle mass is easy. A distinctive feature of this physique is strong muscles from birth, which allows you to achieve an almost perfect body with the help of strength training.
True, in order to create seductive forms, you will have to work hard, namely:
- Tilts with a turn will help to form those very exciting curves. Starting position - feet shoulder-width apart, arms extended above the head. The slope is performed alternately to each leg, hands need to touch the toe, and the back should be kept even. 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 out the abdominal muscles and reducing body fat in this area. Most of all, classes with a gymnastic hoop, a rotating circle and, of course, various twists designed to work out the abdominal muscles are suitable for this. Do the exercise should be at least 3 sets of 20 times.
- Power classes like BODY SCULPT are also useful. Strength exercises should be performed with fairly large weights, since your muscles will only respond adequately to intense and even exhausting workouts. 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, walking, swimming or dancing. The duration of strength training should be 1.5-2 hours, aerobic - about an hour.
"Rectangle" (leaner) I-shaped type
This is your body type if:
- you have narrow hips and shoulders;
- flat stomach, indistinctly defined waist;
- almost complete absence of breasts and any roundness in the buttocks area.
Women with an H-shaped figure can come close to such a physique if they manage to seriously lose weight. Despite all the advantages of the figure with an I-silhouette, its excessive elegance often borders on a certain angularity and the 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 form muscle volume in the missing places, you should choose long strength training with heavy weights and low reps. Of all the possible exercises, preference should be given to those that are aimed at working out all muscle groups. Such exercises include squats with dumbbells or barbells, flexion, extension and spreading of arms with dumbbells in different directions, bench press from the chest, traction of the block from behind to the upper and lower back, leg swings with weights, lifting and lowering legs on simulators, lunges with a barbell on the shoulders, twisting from a prone position, side twisting in the hang on the horizontal bar and lifting on toes. When performing such exercises, it is very important to focus on the careful study of each muscle until a slight burning sensation is felt.
- Between strength training, you should leave one day of rest, because 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 most smooth and calm: walking, swimming, aqua aerobics, leisurely exercises on exercise bikes. Aerobic training should be given 2-3 days a week, and their duration should not exceed 20-30 minutes.
- Women with an I-shaped figure can very quickly pump up a beautiful embossed press, since the layer of fat on their stomach is almost completely absent. To do this, you should devote to exercises for the development of the abdominal press for at least 20 minutes a day 5-6 times a week. Intensive pumping of the abdominal muscles will allow you to boast of a relief press after a few months of regular training.
"Triangle" or V-type (sometimes called T-type)
This is your body type if:
- your forms resemble the figure of an athlete or a professional swimmer;
- you have long slender legs;
- thin buttocks and a narrow pelvis;
- the lines of your body narrow from the shoulders to the waist;
- you manage to gain weight “from above” - first your arms and face get fat, then your chest and stomach, and only then your buttocks and hips.
Such a figure would be ideal for any man, but for women it gives excessive angularity and masculinity. In addition, women with a V-shaped type of figure, as a rule, have large breasts, which provokes the emergence of a habit of stooping, which makes the figure even more monumental. To achieve the perfect figure, you should pump up the 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 with each other. 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 correspond to walking with weights, running, exercising on a treadmill or ski simulator, climbing stairs or jumping rope. Aerobic training should be given 40-50 minutes 3-4 times a week. You also need to try to move as much as possible during the day.
- At home, you can perform wide squats - in 2 sets of 15-20 times. If desired, the load can be increased by picking up a fitball or dumbbells. When performing the exercise, do not forget to ensure that when squatting, the knees do not go further than the toes - only in this case the load is optimal;
- It is also useful to do swings (10-12 repetitions on each side) and lunges (in three sets of 15-20 times);
Please note that women with a T-shaped figure are categorically contraindicated in any physical exercises associated with an increased load 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 “cool” hips;
- you have a thin waist and a flat stomach;
- you have narrow shoulders and a small bust;
- excess weight is deposited exclusively from below, on the hips and abdomen.
The undoubted advantage of your figure is a pronounced waist and an 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 in good shape.
The following exercises will help us achieve this:
- At home it will be useful to do push-ups. Two sets of 8-10 reps. But strictly every other day.
- For the lower body, exercises such as squats, lunges, calf raises, leg raises, leg curls, hip extensions, and prone torso raises should be chosen. All exercises aimed at working out the lower body should be performed with a small 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 case. To keep the muscles of the arms and chest in good shape will also help such an exercise as a “pullover” or pulling dumbbells from behind the head, also pull-ups on the uneven bars, bending the arms with dumbbells in various positions of the body, lifting dumbbells, bench press or standing, turning the upper part body and pull the block to the upper abdomen and back. Remember that all exercises for the upper body must be performed with large weights and a small number of repetitions, which will effectively build up the muscle mass missing in these places.
"Apple" or O-type
This is your body type if:
- you have fairly thin hips and shoulders;
- slender or thin legs and proportional buttocks;
- protruding belly.
This body type is the most difficult to work with and achieving the desired shape can be tricky. However, if there is a desire, then there is a way:
- Intense aerobic exercise - step, tai-bo or dance classes will help burn excess body fat. Attend classes at least three times a week.
- Do not be afraid of strength exercises. For example, you can do bench presses, squats with dumbbells, or deadlifts with bent legs. You need to perform each exercise in 3-4 sets of 10-12 times. In this case, the press will tense up statically, and the stomach will tighten up in “automatic mode”.
- At home, you should do body lifts with a twist, in two trips of 20 repetitions, and front and side planks on the elbows. The execution time of the bar should be gradually increased and brought up to 1.5-2 minutes.
"Hourglass" or X-shaped type
This is your body type if:
- you are the mistress of rounded hips and bust;
- when gaining weight, the buttocks and lower thighs get better, but you still keep the waist;
- you have rounded arms and legs.
Slender women with this type of figure look incredibly attractive, and even with a slight weight gain, the figure with the 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, preventing them from “blurring”:
- To keep your muscles in good shape, you should do cardio exercises, such as cycling, step aerobics, running, walking, dancing, swimming, aqua aerobics, jumping rope. The duration of the lesson is 35-40 minutes.
- Almost all strength exercises are suitable for you, with the exception of exercises with weights aimed at working out the abdominals. You can make a complex workout from various squats, tilts in different directions, flexion and extension of the legs, swings of the legs, dilutions and flexions of the arms with dumbbells, bench press, leg raises on the simulator, pelvic lifts from a prone position, traction of the block 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 pumped muscles can deprive your figure of the natural smoothness of 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 (exercise bike, running or jump rope), then pull-ups on the bar, exercises on the press on an incline bench, lunges back with dumbbells in hands. Each exercise should be performed 10-12 times. For training, we recommend performing several circles.published.
P.S. And remember, just by changing your consciousness - together we change the world! © econet