How to choose physical exercises according to the type of figure. "Correct" fitness: exercises by type of figure

The H-shaped figure has many advantages. Nature gave the owners of such a figure a strong body, good muscles. The top and bottom are perfectly balanced and in perfect harmony. But there is one but. Representatives of this figure have a too wide waist, and the stomach often protrudes too far forward. Naturally, this feature of the figure is very frustrating for women who are trying with all their might to correct the situation.

The good news in this situation is this - to the ideal of the representative H-shaped figure closer than anyone. They just need to slightly adjust their forms in one place. In addition, in women of this type, the muscles are naturally developed and easily formed in the right direction. The muscles are strong, elastic, so representatives of the H-shaped figure will come to their ideal pretty quickly. Weight training - the best option training for the formation of a wasp waist. A little patience - and your body will look flawless.

The goal of training is to get rid of excess fat in the waist area and strengthen the abdominal muscles. Very often, people believe that in order to get a thin waist and get rid of the pillow on the stomach, you just need to pump the press daily and the more the better. Alas, this is not true, and therefore a severe disappointment awaited many on this path. Representatives of other types of figures, shaking the press and only, will be able to achieve their cherished dream. But you will only pump up the muscles on your stomach, but the fat, which by nature loves to grow in this place, will remain so. Moreover, the press will be strong, but it will be located under a layer of fat. Because of what, the size of the abdomen will only increase. But there is still a way out of this difficult situation. A low-fat diet, aerobics and a program to strengthen the abdominal muscles (not just the abs) are optimal for you.

Choosing a diet

In your case, you can not eat enough and limit yourself in everything. Eliminate fatty foods from your diet, especially mayonnaise, butter, fatty sausages and cheeses. Boil meat, do not fry, season salads with a mixture of vegetable oil and lemon juice. You should also limit the amount of sweets you eat. The hormone insulin secreted when eating sweets stimulates the absorption of fat by fat cells - the cells begin to absorb fats like a sponge, swelling more and more in size. Cakes, pastries, sodas should be rare guests on your table. Eat more vegetables.

The main thing - do not go on extreme diets, do not exclude a lot of products from the diet. When every now and then you sit down and quit diets, fat at the waist only grows. This is due to the fact that fat cells begin to deposit fat, namely, at the waist, these cells are the most capacious.

Aerobics at the waist

There are a number of types of aerobic exercise that work well for the waist area. The main thing is to do them for 45 minutes several times a week. Very effective, oddly enough, jogging and the most common walking in an energetic rhythm. Walk several kilometers daily - make it a rule to walk several stops to work. For you, classes on a treadmill or jogging in the park are suitable.

The good news is that it is easier to lose fat from the abdomen than from the thighs. For a quick effect aerobic training do it 5 times a week.

There are a number good exercise. Do ab exercises on Wednesday and Saturday; on Friday and Monday - for other parts of the body. Hips and buttocks are tightened lunges forward with dumbbells and tilts; dumbbell presses will strengthen pectoral muscles and shoulder girdle.

muscles abdominals it is necessary to download it - the stronger they are, the more they require energy and begin to slowly burn fat even in calm state. Good for twisting exercises side crunches, tilting to the side with dumbbells, raising the knees, hanging on the bar.

During training, take 5-10 minutes to warm up, then proceed to the main load. The number of repetitions should be high, and all medium for all parts of the body.

On non-weight training days, hit the treadmill (or run in the park) for 30-45 minutes.

Let your body rest two days a week. But

At the same time, continue to lead an active lifestyle - walk more, move more at home. Then the effect of the exercises will very quickly make itself felt.

) have well-developed muscles. Muscles are genetically predisposed to growth and respond very quickly to shaping exercises.

You feel that in your body is sheltered excess fat OK, who does not want to leave the waist, abdomen and back? With a combination of aerobic and power loads at proper nutrition You can enhance fat burning and adjust the figure.

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

If you're afraid of putting on a lot of muscle mass and looking like Schwarzenegger, we advise you to use light weights or not to use them at all. Strength exercises important not only because they strengthen your body, they increase metabolism and provide you with additional strength.

By building muscle mass, you burn more calories, as the muscles, increasing in size, begin to expend more energy.

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

Strength exercises for the H-shaped figure

The program is aimed at strengthening the whole body, but of course, special emphasis is placed on exercises that help get rid of the fat circle around the waist. The program is built on the principle of separate workouts: 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.

1. Forward lunges with dumbbells

Target: thighs, buttocks

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

2. Single leg curls

Target: hamstrings, buttocks

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

3. Back extension

Target: buttocks.

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

4. Crossovers

Target: chest muscles

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

5. Press in the simulator

Target: Shoulders

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

Target: Shoulders

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

Target: upper and middle back

For this exercise, you will need a bottom block. Pull the handle horizontally towards you, towards your stomach. Having pulled the handle as much as possible, stay in this position for one to two seconds, and then let your arms slowly straighten under the action of the load, thereby stretching the back muscles.

8. Concentrated curl for biceps

Target: biceps

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

9. Push-ups on the uneven bars on the platform

Target: triceps (back shoulder)

Get into a handstand position. At the beginning of the exercise, the arms should be straight. Then, bending your elbows, slowly lower yourself as low as possible. Straightening your arms, return to the starting position. The platform will move with you, bearing some of your weight. For each new set, reduce the weight that the platform takes on.

10. Extension of the arms on the lower block

Target: triceps (back shoulder)

Kneel with your back to the block device, hands up. Bending your elbows, grasp the handle of the block. The palms are turned up. Begin to straighten your arms until they are parallel to the floor. At the moment of full extension of the elbows, linger for a second. Then slowly return to the starting position.

11. Exercises for the press. "Twisting" on a bench with an inclination down

Strong abdominal muscles have a unique ability: for the sake of their own energy supply, they burn belly fat even during rest. And this means that your belly will never grow fat.

For this exercise, you will need an incline bench. Lie on your back on the bench, bend your knees and bring your feet under the support. Put your hands under your head, spread your elbows to the sides. By effort abdominal muscles begin to lift the upper body and pull it towards the knees.

12. Side "twisting"

This is a great way to reduce your waist. Lie on your side on a bench so that the part of the body above the waist protrudes from the edge, and you can freely bend the body up and down. Have someone hold your legs during the exercise. Bending at the waist, slowly lower yourself to the bottom position and slowly rise to the starting position.

13. Hanging knee raise

This exercise is done on parallel bars or in a simulator with elbow rests. Turning your back to the projectile, grab the bars, lean on them, hanging yourself on your elbows; stretch straight legs down. Then bend your knees. This is the starting position. Then begin to lift the pelvis up to the chest. Return to starting position.

14. Side bends with dumbbells

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

Lesson program

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

Training program

Warm-up - 5-10 minutes.

Exercises	Sets	repetitions
1. Forward lunges with dumbbells		10-12
1. Forward lunges with dumbbells		12-15
2. Single leg curls	Warm-up set (lightweight)	10-12
2. Single leg curls	2-3 (increasing load with each successive set)	12-15
3. Back extension	1 (without weights)	25-50
4. Crossovers	Warm-up set (lightweight)	10-12
4. Crossovers	2-3 (increasing load with each successive set)	12-15
5. Press in the simulator	Warm-up set (lightweight)	10-12
5. Press in the simulator	2-3 (increasing load with each successive set)	12-15
6. Lifting the dumbbell through the side to incline bench	Warm-up set (lightweight)	10-12
6. Lifting the dumbbell through the side to incline bench	2-3 (increasing load with each successive set)	12-15
7. Traction on the block to the stomach while sitting	Warm-up set (lightweight)	10-12
7. Traction on the block to the stomach while sitting	2-3 (increasing load with each successive set)	12-15
8. Concentrated Dumbbell Curl	Warm-up set (lightweight)	10-12
8. Concentrated Dumbbell Curl	2-3 (increasing load with each successive set)	12-15
9. Push-ups in the simulator	Warm-up set (lightweight)	10-12
9. Push-ups in the simulator	2-3 (increasing load with each successive set)	12-15
10. Extension of the arms on the lower block with an inclination down	Warm-up set (lightweight)	10-12
	2-3 (increasing load with each successive set)	12-15
11. "Twisting" on the bench	1	15-25

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

After strength training, you need to take up walking, running, jogging or work on a "treadmill" (30-45 minutes). If you can’t do aerobics in any way, move it to a free Thursday from training.

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

Wednesday Saturday. Power training. Target: abdomen.

Program

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

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Some women begin to play sports fanatically in their desire to lose weight or simply correct certain features of the figure. However, the desired result is not achieved.

So why is this happening?

The thing is that there are six different types of female figures for which completely different physical exercise. In order to find out what kind of physique you have and what type of figure exercises will be most effective for you, you need to clarify this issue.

So, everyone is familiar with the fruit-geometric parameters of the figure, namely, an hourglass, a rectangle, a triangle, an apple, a pear. However, few people think that you can easily improve your figure by correctly choosing exercises specifically for each type of figure.

Further. If you have a rectangle figure, then you should pay attention to the press. But a weakly defined waist can be corrected by training the oblique abdominal muscles. Twisting and tilting with a turn are useful. Power training the whole body will be well strengthened by the muscular corset.

Pumping the muscles of the lower part is worth the "Inverted Triangles". This compensates for the overdeveloped upper body. Weighted leg swings, weighted squats, plies will help with this. But swimming and tennis should be avoided. Push-ups should also not be carried away.

In girls - "apples" problems are concentrated in the chest, waist, abdomen. pay special attention to these areas. This is a side plank, exercises for the press and oblique muscles of the abdomen (twisting, lateral tilts), bench press, squats with dumbbells.

Excess weight in the lower part has a typical "pear". It is likely that you don’t want to get rid of lush hips, but you still need to pull them up. Leg raises to the sides, lunges, squats, will strengthen the lateral and internal surfaces. Aerobic training is very effective, which allows you to reduce the amount of excess fat and at least extra pounds.

For an hourglass figure, the recommendation is simply to maintain the tone of all muscle groups in order to avoid the appearance of “ears” on the hips of deposits in the waist area. Push-ups, running, exercise bike, dancing, pull-ups, give good results and visible effect.

Throughout your life, you will look fit and slender if you accustom yourself to follow your figure from a young age. This will be facilitated by the developed muscles of the whole body. A typical example of the preservation of a figure of this type in great shape is the famous Hollywood actress Demi Moore, who, at her far advanced age, boasts an incredibly fit and athletic body and slender figure.

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

Certainly, somatotype The constitutional body type of a person and the program of his future physical development. first of all, it is genetically predetermined, and it is impossible to influence it, but it is quite achievable to change your lifestyle, which significantly affects the physique.

Female types of figures

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

We make three measurements:

Breast size: over the usual bra without push-up, at the most protruding point, keeping the centimeter parallel to the floor.
Waist: along the narrowest part of the body (just above the navel), without drawing in or protruding the stomach.
Hips: along the widest part of the hips, keeping the tape parallel to the floor.

We evaluate the results:

Body type - Pear (triangle)

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

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

The upper body is longer than the bottom.
In most cases lower limbs broad-boned, and the upper - narrow-boned.
The waist is narrow, sometimes too low.
A pronounced waist is maintained under any circumstances.

Training

Girls with this type of figure are more likely to have problems with cellulite. In training, it is important to give a load to the top: work out the back, shoulders, chest.

Complex workouts for the legs are very important, as well as isolated ones for “drying out” the hips. Circular will be effective. intensive classes or supersets. You need to train the top and bottom on different days.

Exercises:

lunges (possible - with weighting)
leg extension in the simulator
jump squats
ellipsoid
hyperextension

Shape Type – Inverted Triangle (V Shape)

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

The top of the body is shorter than the bottom.
The legs are often thin, but slender.
The middle of the body is not pronounced.

Training

Features in training is that it is necessary to develop the hips and buttocks, as well as constantly pay attention to the abdominals.

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

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

Exercises:

lunges
stepper
exercise bike
reverse crunches

Shape Type - Rectangle (H-shaped)

Such a physique does not have a pronounced waist. The body has approximately the same width in the chest, waist and hips. The distribution of adipose tissue occurs evenly.

The waist is not pronounced.
Tendency to corpulence.
The abdomen usually protrudes.
Muscular relief is strong with reduced weight.

Training

For this self-type of girls, it is necessary to focus on the legs, due to the imperfect waist, which they always risk losing.

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

The training plan should be focused on building up the overall muscle mass, that is, the study of the top and bottom to the same extent.

Exercises:

any twists
sumo squats
treadmill with a slope
stepper

Body type - Hourglass (X or 8-eight)

The notorious 90/60/90, this type of figure is the most "balanced" and is considered the most attractive to the opposite sex. If a woman gets fat, adipose tissue is deposited evenly throughout the body.

It is considered a classic female physique.
The bottom and top of the body are proportional to each other.
The waist is very narrow.
The waist to hip ratio is 0.7.

Training

Girls with such a figure can build their own in quite a variety of ways. training process, because for them the main thing is to maintain muscle tone.

Experiments with weights and types of training are allowed in order not to allow fat to be deposited. The main goal of training is to strengthen the muscles of the body to maintain proportions, both strength and cardio training are important. For this, group aerobic exercises (aerobics, sports dancing and many others) are perfect.

Exercises:

swimming
slow run
light resistance bike
step aerobics

Body type - Apple (circle)

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

It has a rounded outline in the area from the shoulders to the buttocks.
The legs are usually thin.
Narrow shoulders.

Training

It should be noted that for the owners of such a physique there are separate types of training, and they have their own specifics, which an experienced trainer will help you figure out.

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

It is also necessary to include various exercises for the development of the muscles of the press and legs. This will create the necessary balance between the top and bottom body.

Exercises:

burpee with jump
leg presses
tabata
sit-ups

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

And so, a clear plan is drawn up, defined problem areas for grinding. Don't rush to get started strength training, to begin with, tune in psychologically, give your body time to adapt to physical exertion.

Excessive enthusiasm, especially at first, is more likely to have a negative impact. The most important rule for beginners: try to go to your goal in stages.

Why do girls come to Gym? We single out 3 main groups of tasks:

removal of excess body fat;
bringing in the tone of the muscular apparatus without weight correction;
weight gain and improvement in body shape in general.

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

Noticing a change in your appearance, you should congratulate yourself on the start of an important task - the discharge of excess deposits. Be patient for a month, and you will find a distinct decrease in the circumference of the waist and pelvis, and subsequently, the hips. Remember that none of the most intense exercises for working out the abdominal area will make your waist slimmer while maintaining other circles. Everything will decrease evenly and in proportion to the stock that is already available. Therefore, the last fat will leave those areas where it is the most.

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

If you are underweight, you need to load first of all those areas that need to be rounded (of course, due to the muscles, not the fat layer).

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

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

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

The most “rigid” and unchangeable is the backbone. All our life we will have to live with what our ancestors have endowed us with in this sense. The analysis of the features of the backbone is the most difficult part in the development of an individual training program.

As far as possible, abstract as much as possible from your layer of fat, regardless of its thickness, as well as from muscle masses, regardless of their shape. Try to imagine your bones as if they were on an x-ray. For a person who is not even familiar with the basics of anatomy, such abstraction can be difficult.

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

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

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

As a rule, women with figure type "A" different slim waist and small in stature, and many men like these features of addition - they find them very feminine. However, often the fat deposits on the lower part of the body increase to an ugly size, which, of course, spoils the figure, because it turns into a kind of giant pear.

If you find yourself with an “A” body type, your main task will be to lose fat in the lower body, give it elasticity, and also build some muscle mass in the upper body. First of all - in the area of the shoulders, chest and back (so that the reduced difference between the circumferences of the chest and pelvis smoothes out some of your disproportion).

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

Warm-up - 5-15 minutes.
V-shaped twisting sitting on the edge of the bench (raising the knees to the chest) - 3 × 20-25.
Torso lifts on an inclined board (the legs must be bent and the back rounded) - 3 × 15-25.
Bench press, lying on an incline bench - 1x12, 1x10, 1x8, 1x6.
Breeding hands with dumbbells lying - 3 × 8-10.
Rows for the head on a high block - 1x12, 1x10, 1x8, 1x6.
Breeding arms with dumbbells in an incline 3 × 8.
Lifting the knees to the chest in the hanging on the crossbar - 2xMax.
Barbell Squat or Wide Barbell Squat - 3 x 20-25.
Bending legs lying on the simulator 3 × 12.
Pelvic lifts lying on your back with back deflection - 3 × 35-50.
Lunges forward on one leg - 3 × 15-25.
work on the simulator for oblique abdominal muscles 2 × 30-50.
cardio - 15-25 min.

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

Skeleton type “T” characterized by wider shoulders compared to the pelvis, a pronounced conical torso. This is the very sporty style of the figure, to which many are trying to get closer due to false shoulders. Type “T” is characterized by the predominance of accumulation of excess fat in the upper body - from the navel and above. However, it is quite bulky rib cage can sit on a narrow pelvis and elongated thin legs. The waist with this type of addition can become unexpressed, sometimes it is hidden by excess layers of fat.

At tall such disproportions can be slightly smoothed out, but with a small growth they spoil the impression of the figure. Your task, if you find yourself with a type “T” skeleton, is to maximally dump body fat from the upper body and build the muscles of the gluteal, femoral region (so that their increased circles smooth out the existing disproportion).

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

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

Warm-up - 5-15 minutes.

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

Wide stance barbell squat or machine leg press 1×12, 1×10, 1×8, 1×6. 5.
Bending the legs lying on the simulator - 4 × 10.
Hyperextension (lifting the torso from a position lying prone with the hips across a high bench with fixed feet) 3 × 15-20.
Bench press, lying - 3 × 12-15.
Reduction of elbows forward on a peck deck machine - 2 × 12.
Pull to the chest with a medium grip on a high block - 3 × 12-15.
Torso lifts with turns on an inclined board - 2 × 15-25.
Hanging leg raises on the bar - 2xMax.

The guidelines for this complex are the same as for the previous one.

Skeleton type “X” characterized by the same width of the shoulders and pelvis, a pronounced waist and general proportionality. This is, of course, the most feminine type of addition, however, with a careless attitude towards oneself, it often takes on forms when excess fat deposits on the buttocks, hips, chest and shoulders turn the body into a kind of huge guitar.

The task of women and girls with this type of constitution is to maintain the tone of all muscle groups and avoid excess body fat.

type “X”:

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

Warm-up - 5-15 minutes.
Torso lifts on an inclined board - 3 × 15-25.
Bench press - 2 × 10-12.
Breeding hands with dumbbells lying down - 2 × 10-12.
“Pullover” lying across the bench (abduction of straightened arms with a dumbbell back and down) 2 × 12-15.
Pull to the chest with a parallel grip on a high block - 2 × 12-15.
Pull to the stomach on a low block - 2 × 12-15.
V-twisting, sitting on the edge of the bench - 2 × 25-30.
Bench leg press - 2 × 15-20.
Bending the legs lying on the simulator - 2 × 10-12.
Pelvic hyperextension - 2 × 15-20.
Leg abduction (right or left) on a low block - 2 × 15-20.
Rises on socks, standing - 2 × 12-15.
Incline leg raises - 2×12-15

Skeleton type “H” completes our anatomical and methodological excursion. This type of addition is characterized by approximately equal width of the shoulders and pelvis, unexpressed (and more often - wide) waist. At the same time, if you suffer from excess body fat, the circumference of your waist may even exceed the circumference of your pelvis (in extreme cases, this gives the figure a resemblance to a barrel).

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

An approximate set of exercises for addition type "H":

(for learning exercises, contact a specialist)

Warm-up - 5-15 minutes.
Hanging knee raise on the bar -3 x Max.
Lifting the torso (hands behind the head) to the knees lying on the bench, the feet are placed, for example, on the bar located on the barbell racks - ZxMax.
Bench press, lying - 2 × 8-10.
Breeding hands with dumbbells on an inclined bench - 2 × 8-10.
Crossing arms on the blocks, standing in an incline 2 × 8-10.
Pull for the head on a high block - 3 × 10-12.
Pull to the stomach on a low block - 2 × 8-10.
V-twisting sitting on the edge of the bench - 2 × 25-30.
Leg press or wide stance barbell squat - 1x12, 1x10, 1x8, 1x6.
Bending the legs lying on the simulator - 4 × 8-10.
Rises on socks, standing on the simulator - 3 × 12.
Pelvic lifts lying on your back with a dumbbell or a disc from a barbell on your stomach - 3 × 12-15.
Hyperextension with a dumbbell at the chest 3 × 12-15.
Rotation on the simulator for the oblique muscles of the abdomen - 2 × 50-100.

Of course, programs that are not individualized for you are described here. They can be adjusted by your personal trainer in a direction that more closely matches your individual characteristics. But if you train on your own, then the proposed programs will begin to correct your addition within 1.5-2 months. These programs really work!

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

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

Based on the book "Fitness training"