The figure of girls engaged in the gym. From personal experience: we improve the figure in the gym. Result. Examples of programs for different types of figures

Hello ladies! As you probably already guessed, today we are waiting for a women's fitness note, and it will be devoted to the issue "Training program for girls with a rectangle body type." After reading, each young lady will learn how to train her rectangle in order to improve figure skating and get a more shaped and graceful body. In addition to the complex of body movements, we will analyze nutritional issues and a diet that should be followed.

So, the goals are set, let's get down to their implementation.

The training program for girls with a rectangle body type: what is it?

I did not plan to write the second and subsequent parts of these notes so soon, so to speak, I thought to wait, but my plans were not destined to come true. And all because the readers of the project liked the topic, and they (You my dear ones) I was urged to quickly lay out the remaining parts for different types of figures. Let me remind you that we have already considered pears and their training / diet program, so if you have this type of figure, then a note is waiting for you at. Today we will pay close attention to the rectangles, we will not pour water on how to determine “who is who”, but immediately proceed to the specifics. Actually, let's start the main part.

Note:

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

Features of the figure of women-rectangles

Representatives of this type of figure do not differ in the presence of magnificent forms, as well as smooth curves of the body. Usually men are not caught by such young ladies because they say “there is nothing to hold on to”. From a visual point of view, the figure of women-rectangles, oddly enough, resembles this geometric figure. In a visual form, there is such a profile.

In foreign literature, this type of female figure is called ruler or rectangle. As for overseas rectangular stars, these include:

• Keira Knightley;
• Cameron Diaz;
• Gwyneth Paltrow;
• Nicole Kidman;
• Paris Hilton.

As for worldly girls-rectangles, here are their typical representatives (by the way, one of them is our reader and the heroine of the “Voice of the People” column).

This body type is also called thin-boned, and its representatives are ectomorphs.

They have:

• linear shape of the body;
• narrow waist, hips and shoulders (width of hips = width of shoulders);
• small neat chest;
• small bones and joints;
• long limbs;
• low layer of subcutaneous fat;
• weakly expressed muscle mass;
• high metabolic rate, so they can burn more calories even at rest;
• high endurance and well tolerate cardio;
• decreased ability to gain weight and muscle mass.

Possible combinations of a rectangle with a pear (top ectomorph, bottom - endomorph / mesomorph) and an apple (endomorph/mesomorph at the top, ectomorph at the bottom). Another borderline variety of rectangles is the “skinny-fat” type. These are the so-called fat thin women - when a lady has a thin skeleton, but at the same time there are unevenly distributed fat deposits on the body. It is much more difficult for such girls to remove local (parochial) fat deposits than for those who just need to lose their overall weight.

Training program for girls with a rectangle body type: how to train correctly

In training, follow these tips:

• most of the exercises should be strength and multi-joint (dumbbell bench press, shoulder press, squats, lunges, push-ups, etc.);
• to remove the plane, try to avoid horizontal benches and resort to the help of corner ones;
• the best option for a training strategy is to work out the muscle groups of the whole body in 1 visit to the gym;
• The number of strength training sessions per week should be 3-4 ;
• avoid exercises that can cause discomfort in the lower back - deadlifts, hyperextensions with weights;
• to increase muscle mass and develop strength, workouts should be intense with the number of sets 3-4 and repetitions 10-15 ;
• the weight of the weights should be from moderate to medium to large;
• to create a waist, you must resort to the help of a hoop;
• don't do too much cardio 2-3 sessions per week will be enough;
• the ideal form of aerobic activity is downhill running, pedaling for 30 minutes;
• use stretching for target muscle groups before training and between sets;
• exercises on the press can be carried out at the beginning of the workout.

Now let's move on to the specifics and consider ...

Training program for girls with a type of figure rectangle No. 1

Workout options:

• 3 once a week - Monday/Wednesday/Friday;
• number of sets for each exercise 3 ;
• rest m / s sets 45-60 seconds;
• the weight of the projectile is selected based on the performance of a given number of repetitions with the correct technique, details here;
• "pure" training time, 40-45 minutes;
• before training hoop twirling starting from 20 minutes;
• aerobic activity after training - running on an incline track (beginning with 20 minutes).

• traction of dumbbells with lifting them above the head;
• squats with dumbbells and bench press.
• walking lunges;
• lunges in place with triceps extension with a dumbbell behind the head;
• lifting dumbbells with a hammer grip in front of you;
• push-up plank.

Another, more advanced, PT option for rectangles can be this.

Training program for girls with a rectangle type figure No. 2

Workout options:

• 2-3 times a week ;
• pre-workout warm-up (general joint) 10 minutes;
• performing exercises with heavy weights in the failure range of repetitions;
• rest m / s sets 60 seconds;
• "pure" training time, 60 minutes.

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

• pull-ups in the gravitron simulator;
• pull of the lower block to the belt;
• dumbbell bench press lying on a bench at an angle upwards;
• pullover with a dumbbell across the bench;
• dumbbell press up while sitting on a bench;
• extension of arms with a dumbbell sitting behind the head;
• deep squats against the wall;
• glute lifts from a fitball;
• twist plank.

Note:

The optimal training plan for creating streamlined curves is a combination of 3 x strength training per week 45-60 minutes) and 2 -x cardiosessions, duration of 30 minutes.

Here are two motley programs, each of which has as its main goal the creation of sensual female curves of the body and the change of a clumsy rectangle.

Our note would be incomplete if we did not consider the nutritional issues of a rectangular body type, so let's kill the worm :).

Diet for a girl with a rectangle body type

The main goal of the diet should be to build up "lean meat" and acquire a certain percentage of body fat. Only in this case, the young lady has the right to count on the transformation from R 2 to R 3, in mathematics this means a transition from plane to space.

In this regard, the diet should include sufficient (minimum 2 gr on 1 kg body weight) amount of lean protein from these foods:

• egg whites;
• beef stroganoff/steak (fat up to 8 %) ;
• turkey/chicken fillet;
• tilapia fillet;
• pollock fillet;
• chum salmon steak;
• skim cheese.

Carbohydrates must also be present, and they must be “long-lasting”, such as:

• oatmeal;
• millet;
• buckwheat / cut;
• pearl barley;
• brown / black rice;
• on complex carbohydrates (including after training).

Every meal (except for the first one) must be packed with vegetables:

• broccoli;
• asparagus;
• string beans;
• Brussels sprouts.

In general, rectangle girls should increase the calorie content of their current diet by 350-500 kcal and adhere to the following percentages B:W:U= 35%:15%:50%

For a better understanding, I will give a one-day meal plan.

Well, actually, that's all, this is how PT and diet look like 1 day for rectangular ladies, follow them, and your rectangle will turn into a square, you will see for yourself what!

Afterword

Today we analyzed what a training program for girls with a rectangle body type is. Now you have in your hands specific tools for changing yourself, the only thing left is to put them into practice. Well, with that, I'm sure you'll manage just fine without me. Good luck, my beauties, and let the man lay down in piles)!

PS. What body type do you have? Write your answers in the comments.

P.P.S. Attention! 29.03 it will be possible to send questionnaires for and meals. I will be glad to our joint work!

With respect and gratitude, Dmitry Protasov.

The first thing you should do is find yourself a suitable gym with machines. You may already have something in mind, but there may be several in your area, and each has its own specifics. So, which one to choose? Gym equipment in the halls, most likely, is not much different, but such amenities as the availability of parking for the car and a nursery for the temporary stay of the child, of course, play a role. Not the last place in the choice of the hall is the price that you will pay for visiting it, and it depends both on the owner of the hall and on the location of the premises. It's good to have a qualified person supervise your workouts, although this circumstance, if you have this book as a guide, loses its primary role. The cheapest gyms are most often located in your city or local government. You can call there and get all the information you need. Much of this information can also be found in the press. In the end, you can be assisted in finding a gym by employees of the nearest sporting goods store. Prices for services in private health centers and clubs are usually much higher than in municipal ones. If there is an instructor in the class, then you should learn more about his qualifications. Emphasize in a conversation with him that you are going to do body shaping, and not bodybuilding.

body shaping differs from bodybuilding both in the equipment used in training and in the methods of training.

If you are exercising while you are on your period or have any other female medical issues, try to seek advice from a female instructor rather than a male instructor so that you can get answers to all your questions calmly and without embarrassment.

What clothes to wear to workout?

Any that will not hamper your movements, especially the movements of your legs and arms. It can be as shiny tights or leotards, as well as an old tracksuit in which you work in the garden; both shorts and a T-shirt, and the sports uniform that your daughter wears to school.

Most importantly, the clothing should be made from a soft, stretchy material that won't restrict your movement. If there are tight elastic bands at the bottom of the tights, you need to loosen them up so that the legs can move freely. Be sure to wear sports shoes so as not to hurt your feet while working on the simulators.

Before you start taking care of yourself, before embarking on the path that will lead your body to the ideal, you need to understand what activities will help you create the ideal figure.

In this matter, it would be foolish to aimlessly move in an unknown direction. You need to understand what exactly can help you make your body a standard in men's eyes, and go to this standard day by day. So, what should be done to improve the figure?

EAT RIGHT

• eating right means replacing high-calorie food with food that, together with pleasure, benefits, you need to monitor the number of calories eaten per day;
• you need to eat often (5-6 times a day), but in small portions, so that they fit in the palm of your hand. The worst enemy of an ideal figure is snacking between meals. It is better to drink a glass of warm water with a slice of lemon, well, or a glass of your favorite juice;

• daily you need to drink about two liters of water;

• Another insidious enemy is food before bedtime. If it’s not at all, it’s better to drink a glass of fermented baked milk or kefir, or eat a banana;

• a great piece of advice would be to eat your meal while digging instead of eating alone. It will be indecent to absorb huge portions in the presence of people, and the good old wisdom - when I eat I am deaf and dumb, it doesn’t quite fit, communicating while eating you will eat more slowly, and the feeling of satiety will come with less food swallowed;

• when you want sweets, instead of your favorite cakes, eat dark chocolate - it contains many useful trace elements with a negligible amount of sugar;

• add dried fruits and nuts to your menu - they will help fight hunger, while replenishing your body with energy and vitamins;

• grapefruits are a powerful tool on the way to ideal forms - firstly, they are diuretic, which will relieve the body of edema, and secondly, they have a lot of vitamin C;
• pay attention to your digestion, there are a number of simple and generally available procedures for cleansing the intestines;

leave one day a week for unloading. This will be enough to stabilize the weight, unlike, by the way, from cruel diets, the result of which will be a weakened body, which, in turn, upon completion of the diet, begins to stock up on extra pounds faster than usual.

WHAT IS USEFUL FOR THE FIGURE?

• Vegetables

  They help the gastrointestinal tract work properly, get rid of unnecessary cholesterol and help maintain the desired blood sugar level;

• Fruits and berries

As I wrote above, grapefruits will be useful, they force the body to receive energy from calories. Pears with apples are loaded with pectin, the property of which is to reduce blood sugar, which will certainly help you stay hungry in between meals. Pineapple reduces the feeling of hunger by helping the digestive system, and raspberries help with the breakdown of fats;

• Sour-milk and low-fat dairy products.

  They will provide you with the right amount of calcium, and besides, they will increase the production of the hormone calcitriol (a hormone that will make cells get rid of excess fat);

• Protein food

  Protein is the foundation of building muscle mass. Accordingly, the more protein enters the body, the more fat it will destroy, because a lot of calories are spent on the absorption of proteins, decently more than on the absorption of fats or carbohydrates. Rich in protein levels are: fish, beef, turkey, chicken breasts and egg whites.

• Bean cultures.

  They have the ability to lower blood cholesterol levels. In addition, they contain vegetable protein, it will definitely not allow muscle mass to go after fats during the diet;

• Greenery.

  It contains a number of vitamins, improves the absorption of food, contains many amino acids necessary for the construction of proteins, helps the body maintain acid-base balance;

• Pure h2O (not carbonated).

  Detoxifies the body, aids in fat metabolism, reduces body moisture retention, helps to stay in shape, reduces salt levels, and aids in the absorption of various nutritional supplements.

• Fish and seafood.

  Normalizes metabolism, strengthens the cardiovascular system, normalizes the functioning of the nervous system, improves the condition of teeth, bones, hair and nails, makes life longer, normalizes the thyroid gland, lowers blood cholesterol and improves vision;

• Green tea.

  It reduces the level of cholesterol in the blood, prevents the growth of cancer cells, normalizes blood pressure and lowers blood sugar, in addition, it slows down the aging process of the body;

• Herbal tea.

  Strengthens the immune system, helps to relax after a hard workout or after a hard day. In addition, herbal tea has an invigorating effect, removes toxins from the body, normalizes hormonal balance, increases efficiency and improves the nervous system;

• Spices.

  Bitter spices (ground pepper, horseradish, mustard and others) help get rid of excess fat cells, lowering insulin levels in the blood. Cinnamon contributes to the proper absorption of sugar, and ginger, in addition to reducing sugar levels, also helps to remove toxins, which helps to normalize digestion processes and regulate metabolism;

• Olives.

  The vegetable fat contained in olives prevents the deposition of subcutaneous fat, while at the same time it does not allow cholesterol levels to rise.

Proper nutrition is not a guarantee of impeccable forms. Yes, you can lose weight, add freshness to your skin and cleanse the body, recharge your energy potential. Only in order to get rid of various visual defects of the figure, a balanced diet alone will not be enough. To create a beautiful figure, in addition to getting rid of extra pounds, you need to strengthen your body, outline your forms with embossed elastic muscles. Here we come to the second point:

DO SPORTS

There is no better way to make your figure truly attractive in the eyes of a man than to go in for sports. Try yourself in different sports directions and find the most suitable and comfortable sport for you. Here is a list of possible sports activities to create a beautiful figure:

Fitness classic;

Various types of fitness - step aerobics, callanetics, Pilates, and others;

Swimming and water aerobics;

Running, cycling, cardio, jumping rope, gymnastic hoop manipulation, etc. etc.

A SPORTS SPIRIT IN A BEAUTIFUL BODY

No matter how lazy it is, you need to move as much as possible throughout the day. If you have a sedentary job, why not walk a few stops instead of a stuffy minibus or tram, instead of an elevator, take a walk up the stairs to your apartment;

Do not be lazy to download the press. You don't have to go hungry or stay out of the gym to get a flat stomach (although the gym is probably the best option). Do exercises in the morning, in which be sure to include a couple of exercises for the abdominal muscles. Let it be the classic twisting on the floor and lifting the legs while lying on the floor;

Pay attention to your posture. A straight back will help you breathe more evenly, tighten your back muscles and strengthen your abdominal muscles, visually your figure will become slimmer;

Active rest is one of the secrets of a beautiful figure. Regular company trips to the skating rink, swimming in the pool, playing tennis, and on the beach in volleyball, cycling. In addition to strengthening muscles and increasing tone, this way of spending leisure time will bring a lot of positive emotions and pleasure.

DANCING

Alas, wanting a good figure does not mean wanting to sign up for a gym or swimming. These are our ladies, what can you do?! Some girls believe that playing sports is not suitable for them (and without any reason). But how to make a beautiful figure without the necessary physical exertion for this? Diet alone will not help, especially when we are talking about ladies over 30. Whether it’s a matter of dancing, you must admit, it’s not a bad alternative!
Oriental dances will help with the adjustment of the abdomen - adding a plane to it.

Young ladies who want to make their ass elastic pay attention to Latin American dances.

If you want a complex - do ballroom dancing. They will straighten your posture, strengthen the gluteal muscles, and make your legs slimmer.

If you think that going to the gym, fitness or aerobics is not exactly what you need, you can enroll in a dance studio and your figure will become graceful and graceful.

COSMETIC PROCEDURES

SPA procedures will be a good helper in creating a beautiful figure. Mineral waters, sea water, mud, salts and medicinal plants will be good helpers in getting rid of cellulite, the skin will become much softer and more elastic.
And how great it would be to visit the sauna with the use of anti-cellulite massage. This method, however, is suitable only for those who have no contraindications to visiting steam rooms.

GET GOOD SLEEP

Sleep and a beautiful figure

I think most women will ask themselves: what does the dream have to do with a good figure? Yes, it's no secret to anyone that lack of sleep is harmful, and chronic lack of sleep leads to the appearance of deep wrinkles and bags under the eyes, but what does a beautiful figure have to do with it? You will not believe it, but the connection exists (!), And it is not indirect enough.

The thing is that with lack of sleep, a person tends to feel tired (strange, right? 😆 , there is not enough energy, and we are in a hurry to replenish our energy supply with high-calorie food, this is most relevant to sweets. Over time, this way of eating will become the norm, and a set of extra fat kilograms will be a mandatory consequence in such a scenario.And the general apathetic state caused by systematic lack of sleep will persuade you to give up on this beautiful figure, buy your favorite cake and lie down in front of the TV.To keep the figure in good shape, so that the body is in the necessary form, you need to sleep at least 8 hours a day.

A good rest will give you enough strength for the necessary physical activity, it will not be a burden to follow a diet and perform a number of activities to improve your figure.
In addition to all of the above, I want to draw attention to the role of a properly selected wardrobe in the visual perception of a figure. The right style, combined with the right palette of colors, can emphasize the dignity of the figure, removing its shortcomings from sight.

P.S. Make caring for the figure a kind of rite that will definitely benefit you. Enjoy the changes taking place in you, it will be nice to see how other people react to these changes. Love yourself, do not let the difficulties of life leave an imprint on your appearance.

I have everything, THANK YOU for your attention!

On the Internet, little attention is paid to what exactly is worth doing in the gym for a girl who seeks to improve her shape. There is especially little information for beginner girls who are just planning to start going to the gym. Now we will fill this moment by dividing the exercises into "correct" - contributing to the creation of an ideal figure, and "incorrect" - ineffective.

After reading this material, you will understand why it is worth doing certain exercises, which will help save a lot of time and bring better results. It is often embarrassing for beginners to ask the trainer or more experienced visitors the purpose of each of the simulators and the exercises for which it was created.

And you need to do this, because in order to properly deal with possible problem areas or simply proportionally improve your forms, you need to use the right equipment.

Features of the female body

Before going to the gym, every girl should understand the main differences in the male and female body, as well as the peculiarities of the influence of physical activity.

Low Testosterone

Compared to the male body, a woman has significantly lower testosterone levels. Namely, he is responsible for muscle building, so it is extremely difficult for a girl to achieve male muscle volume. Even if you constantly use free weights, it will be difficult to get closer to male parameters. Therefore, there is no need to be afraid of decent weights, a girl cannot achieve masculinization under normal conditions.

More fat mass

The figure of the fair sex "by default" has 7-10 percent more body fat, when compared with male indicators. This entails the need to increase the volume of cardio training. Girls are well affected by supersets and circuit training, which quickly eliminate excess body fat and give spectacular shapes.

High estrogen levels

Compared to men, women have more estrogen in their bodies. It is he who leads to the appearance of extra pounds. Anaerobic loads aimed at increasing muscle mass are able to maintain the metabolism in the female body and prevent the figure from “blurring”.

Higher stamina

Women are more enduring than men and have a low pain threshold. To put it simply, girls whine less and are better able to endure pain. This means that a long workout tires the fair sex less than a man.

Physiological features

Critical days or disturbed menstruation can adversely affect training. During these periods, the girl usually rolls back in the progress of training a little back.

This is what every girl who plans to visit the gym should take into account. Now, in order to determine the direction of further discussion, you need to understand the reasons why girls often want to get into the gym. There are the most common reasons that most girls will confirm:

• elastic and strong buttocks,
• tightened arms (often the skin from below),
• shaped chest,
• slim stomach.

For approximately these reasons, most often a girl seeks to do fitness in order to give her figure a better shape. This means that exercises and simulators need to be chosen exactly those that will have the maximum impact on these zones, or rather, influence exactly the factor that can correct the problem. There is a list of the best exercises, and there are exercises that are not recommended for use in your program.

The best exercises for girls in the gym

No matter how many questions you ask a girl in the gym, she will never call free weights the best exercises. It is not known why, but many are afraid of barbells, dumbbells, pancakes and vultures. But without them, there is nowhere in high-quality training, because this is the only way to have a proper effect on muscle tissue.

For optimal results, a girl is recommended to combine free weights in general strength exercises and isolated muscle exposure in simulators (read about basic and isolated exercises in this article). Let's take a look at the recommendations one by one.

Strength exercises for a girl

1. Barbell squats. For the development of the legs, this is the most effective activity. So, if a girl wants to attract the attention of every man to her legs, squats with a barbell must be present in her program. Initially, you need to learn the correct execution technique and apply it. no more than 2 times a week.

2. Deadlift. A general exercise capable of stimulating every muscle. The technique is difficult to perform, so be sure to master it in detail before moving on to regular classes. It is better to start with an empty neck and under the supervision of a professional trainer. If the arms tire before other muscles, then you can use plinths or do deadlifts in the frame. For girls, it is desirable to perform the exercise no more than 1 time in 2 weeks .

3. Pull-ups. A few of the girls are able to lift their weight to the second floor, so we use the crossbar. To begin with, we study the correct pull-up technique, and if after that it doesn’t work out, then the graviton, a special simulator, will be an alternative.

4. Lunges. A great exercise to build a tight butt, whether you use a barbell or dumbbells. Regular strength exercises will give a rounded shape to the buttocks and tighten the legs. It is recommended for a girl to perform lunges no more than 1 time per week.

5. Plank. A universal exercise that contributes to the formation of a strong corset of muscle tissue (lower back + abs). This muscle group takes part in many movements, so the progress of all other exercises related to free weight depends on the level of their development. Bars. An effective technique for developing the entire top, in particular, the shoulders and triceps are well developed. If the hands are very weak, then you can use a separate simulator with a counterweight. A similar effect has push-ups from the bench.

6. Wiring dumbbells, bench press, push-ups. In fact, in the gym it is difficult to see a girl performing the listed exercises. Many consider this an exclusively male occupation, but if you need to strengthen your chest muscles, then there is no more effective exercise. Therefore, if the chest sags, it is worth using these opportunities, but no more than 1 time per week.

Of the free weight exercises, that's all, it remains to consider simulators that can also have a significant effect on certain muscle groups.

Exercises on simulators for girls

1. Buttocks. Surely elastic buttocks always attract men's eyes, so you can't do without isolating exercises for these muscle groups. By the way, girls with pear and hourglass figures are the most popular among men. To get the perfect shape of the buttocks, we use special exercises on simulators.
2. Breast. The second part of the girl's body, participating in the "bride". Now every member of the stronger sex is able to practically "see through clothes", so corrective and supportive underwear is already able to provide reliable cover. So, we use exercises on simulators that can tighten and adjust the shape.
3. Stomach. A flat stomach for many girls is just an unstoppable dream. Everyone is ready to show off on the beach, so to make a dream come true, we use basic exercises using simulators and admire the result.
4. Arms. Flabby arms are not able to attract anyone, and a common phenomenon is when the skin hangs from below when raising the arms from below. Correcting this is difficult, but quite realistic, for which you need to use isolating exercises on the forearm, triceps and biceps.

These are the main recommendations when going to the gym, but there are common mistakes that many girls make. Often the wrong simulators and exercises are chosen, which does not bring any benefit, and sometimes can do harm. Therefore, we will consider them, because only the correct information can protect against similar behavior.

The goals of going to the gym for men and women are also different. If the former seek to gain more muscle mass, then the latter want to provide a toned shape and remove body fat. Therefore, everyone has their own training programs, which must be taken into account. There are several erroneous exercises that slow down progress for girls.

Abdominal trainers

Any girl just raves about a flat stomach. Therefore, the first thing that the fair sex is looking for is a press simulator that makes it possible to do twisting with weights. But such exercises are not capable of giving a good effect, because they will visually expand the waist, through the active growth of the abdominal muscles. And just noticeable muscles are not needed, it is enough just to remove body fat, for which twisting without weights is enough.

Shrugs with dumbbells

This "shrug" of the shoulders is aimed at the growth of the trapezius muscle group. But this is good for a man, along with this exercise cannot give the female figure the desired shape.

Weighted bends

Many girls find this exercise effective for eliminating the sides, the so-called ears on the hips. But this is a delusion, because in reality, lateral extensions and tilts with dumbbells contribute to the expansion of the waist. If you need to remove the “ears”, then you will have to focus on the formation of the right diet and the side bar or bike.

Sitting leg extension (simulator)

The tendons near the patella are much weaker in a woman than in a man. And for a high-quality load of quadriceps with the help of a simulator, significant weights will be required. This means that the simulator is not suitable for high-quality exercise. An alternative would be squats against the wall on one leg.

Reverse lifts (buttocks, machine)

Although the simulator was designed to load the gluteal muscles, it has low efficiency. It is not worth spending time on it, it is better to focus on other activities.

Bench press in the Hummer

Pressing in a sitting position on a special power simulator causes excessive stress on the shoulder joint. Together with the peculiarity of the technique, the joints have a vulnerable biomechanical position. Given the increased fragility of the female shoulder, this can cause injury, because it is not always possible to perfectly follow the technique of the exercise.

Thrust of the upper block behind the head with a wide handle

A good exercise for working out the upper back. But if the shoulders are not flexible, then it is difficult to follow the technique here. Given the fragility of the woman's shoulder, there is a high probability of injury, and this will eliminate any stress on the body for a long period of time.

Cardio equipment

In any gym, cardio machines are always occupied by girls. It is not known when they will be released. Of course, for a girl, aerobic activity comes first, but more than 3 times a week and longer than 40 minutes do it this way it is forbidden. Therefore, it is better to combine sprint races and calm running no more than this period of time.

findings

Based on all this information, you can build an excellent and effective program that acts specifically on problem areas. Well, if there are no problem areas, then this information will allow you to create the perfect figure for a girl, taking into account the characteristics of her body.

We have a lot of balanced training programs for girls on our site. Here are some of them:

It is important to understand that you should not silently come to the gym and go straight to the treadmill, spending several hours on it. For best results, you need to combine running with individual strength exercises. But it’s pointless to use the first simulator that came across, so we write our own program, turn to trainers and observe the result. Inevitably, with the right approach, it will be possible to create an ideal figure and attract the views of men.

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Determining the type of female physique is much more difficult than male. Each girl is unique, has her own characteristics of the 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 a good general condition.

Of course, the basic body types (ectomorph, mesomorph, endomorph) are also relevant here. 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 the presence of the figure that is, each girl owes, first of all, to genetic heredity, and, secondly, to her lifestyle. And if you can’t do anything with the first one, then, for example, you can completely refuse fast food.

Types of female figures

This issue should be paid special attention 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, the recommended training program and the choice of simulators 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 size of the bust and waist. The body resembles the letter "A" in this case. Characteristics:

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

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

V-shape (or inverted triangle)

In contrast to girls with a "pear-shaped" type of figure, the V-shape, on the contrary, is characterized by the presence of narrow hips with broad shoulders. The main features include:

• the presence of a magnificent bust;
• butt is fairly flat;
• the 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, the figure as a whole;
• fast metabolism leading to problems with weight gain.

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

Hourglass (X or figure eight shape)

Such forms 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;
• the circumference of the bust corresponds to the volume of the hips;
• the ratio of the waist to the circumference of the hips is 0.7;
• rounded buttocks;
• the curves of the body are soft, graceful;
• the distribution of adipose tissue is uniform;
• legs are slender, proportional to the length of the upper body.

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

Apple (or circle)

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

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

But the legs did not disappoint here either. It is their harmony 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 simple as described above. But for the ease of determining it, many calculators have been developed that will help determine the type of figure if you enter your anthropometric data.

What workouts are suitable for girls with different body types?

Regardless of what nature has given you, a beginner in the gym should not start working out the body from “problem areas”. To begin with, it is necessary to tone the muscles, drive off fat, and for health, excessive loads for an unprepared body are quite dangerous. Moreover, they are often performed in the wrong mode.

So, for newbies The following 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 mode that will allow you to tighten the muscles, bring them into tone. And only when you start to make progress and notice the first positive results, remember that each type of figure has its own problem areas, and start working on them.

Training for the figure "Pear"

The main emphasis when performing strength training should be on the upper part. You will not be able to pump it beyond measure, and a certain balance will appear in the figure. Pull-ups, arm extensions with dumbbells to the sides, dumbbell presses up, thrust of the upper block with 6-8 repetitions in the approach 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 the existing fat. The ideal option is lunges, squats, leg extensions in the simulator. The number of repetitions is 10-15.

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

Workout for the "V-figure"

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 (bench presses, squats, deadlifts on straight legs), and then polishing with extensions, lunges with a barbell or dumbbells, abductions, jumping up from a deep squat. The approach should be 6-8 repetitions.

Upper body training should be multi-rep (20 reps per set).

Of all the types of cardio, perhaps the ideal option would be a stepper. It will help to give some volume to the legs and burn calories. A treadmill is contraindicated, and an ellipsoid is absolutely forbidden. It dries the legs too much, which visually only adds 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 flanks 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 never will be! Well, that's how nature decreed, there's nothing to be done about it. In the case of this type of figure, the stomach can only be “dry” by eating right and using a hula hoop.

The workouts are short but very intense. Each muscle group should be exercised once a week.

When doing strength training, it is important to avoid stress on the lower back. You should not perform twisting with weight (especially tilting to the side with dumbbells), deadlift. Squats with heavy weights will also not help to give volume to the buttocks. This will only strengthen your waist muscles and make it more massive. In this case, the shoulder press, bench press, squats, traction of the upper block 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 build a workout like this:

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

But here it is important to understand: are you able to accurately feel which part of the body is under load. If some 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 goes to the middle part (stepper, sloped track).

Workout for the 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 with the wrong attitude towards your body, even the most magnificent natural data can be greatly spoiled.

"Hourglass" allows you to build a beautiful body in the hall. All the rest can only correct what nature has given. The main principle is a variety of workouts, approaches, breaks between them, repetitions. So 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 that, it is worth starting to change the exercises, the number of repetitions in the approaches.

Workouts for girls with an hourglass figure must contain cardio . And the more varied they are, the better the result. Ellipse, stepper, walking uphill, running, biking - the choice is great. It is cardio training that should be completed with power loads to work out certain muscle groups. After exercising on your legs, do a jog, after training with a load on your arms - remember the ellipsoid or rowing machine.

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

Workout for the "Apple" figure

Classes for girls with this type of figure are perhaps the most intense and fast. The main recommendation is to perform complex workouts, the intervals between sets (4-5) should be minimal, since their main goal is to burn fat. Such power aerobics (or high-intensity strength training) is what you need. Only a quick transition from one simulator to another, a high pace of training will help to overcome excessive deposits in the abdomen. For the same purpose, it is effective to use the hula hoop and perform abdominal exercises.

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

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

Dear girls, whatever your figure, remember that all its shortcomings can be dealt with 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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