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:

1. Breast size: over the usual bra without push-up, at the most protruding point, keeping the centimeter parallel to the floor.
2. Waist: along the narrowest part of the body (just above the navel), without drawing in or protruding the stomach.
3. 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.

1. The upper body is longer than the bottom.
2. In most cases lower limbs broad-boned, and the upper - narrow-boned.
3. The waist is narrow, sometimes too low.
4. 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.

1. The top of the body is shorter than the bottom.
2. The legs are often thin, but slender.
3. 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 drop excess weight, then do more, 4-5 times a week, as this type is characterized by its slow decline.

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.

1. The waist is not pronounced.
2. Tendency to corpulence.
3. The abdomen usually protrudes.
4. 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 slow muscle fibers press, for example: 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.

1. It is considered a classic female physique.
2. The bottom and top of the body are proportional to each other.
3. The waist is very narrow.
4. 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.

1. It has a rounded outline in the area from the shoulders to the buttocks.
2. The legs are usually thin.
3. 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.

You are lucky: by nature you have a strong, muscular body. As for the lines of the figure, your top and bottom are more or less balanced. There is only one problem - a protruding belly and a wide waist. With such a flaw, your figure can hardly be called ideal. At the same time, you are closer to the ideal than other types of women. I'll explain why. Your muscles, which are strong from birth, respond very quickly to formative exercises with weights. And this means that it is much easier for you than for everyone else to give your body a really perfect look.

So, your first goal is to lose fat around your waist and strengthen your abdominal muscles.

Many people think that the way to get rid of fat in the waist area is simple - every day, they say, you need to “pump” the press until you drop. However, this is an amateurish approach. Personally, by “shaking” the press, you strengthen your muscles and only: Perhaps, exercises help someone else to lose excess fat, but not your type. Belly fat is given to you by nature, and therefore extremely stubborn. Some exercises here, alas, will not help. How to be? The optimal solution is to "hit" the waist with a combination of a low-fat diet, aerobics and training program targeting the abdominal muscles.

Which diet is best?

Remember, we are not talking about total restrictions! If you decide to eat very little, then only hurt yourself. The diet will weaken the body, and you will not be able to develop the level of intensity of athletic effort that leads to success. In fact, how can you “swing” for hours and do a lot of aerobics every day if you are sitting on a meager diet?

What is needed? Start by eliminating fatty foods. Less oil, fried, stewed and any other fat-soaked foods. Less mayonnaise, cheeses and sausages. If meat, then boiled. If vegetables, then boiled or stewed on water.

Why start with fat? The thing is, they play leading role in our obesity. The more fats you eat, the more they will be deposited under the skin.

The second most "harmful" for you are sweets. In response to sweets, the body releases the hormone insulin. It stimulates the susceptibility of fat cells to dietary fats. Figuratively speaking, they "open up" to fat and absorb it easily. In this sense, confectionery is doubly dangerous. They contain both sugar and fat. It is clear that you need to give up pastries and cakes in the first place. But there are also hidden dangers. For example, soft drinks, the same Coca-Cola. One glass of it contains 6 tablespoons of sugar!

If such a diet does not help, move on - limit the consumption of bread, pasta and vermicelli. Instead, eat more vegetables, potatoes, and cereals. It will definitely work!

And further. Remember: you can not "sit down" on a diet, then quit it. As a result of such a "pendulum" you will get a waist like a hippopotamus. Here is the mechanism. First, with the help of a diet, you lose a few kilograms. Then you return to your normal diet and dial them again. But already with a little excess! Furthermore experience shows that new fat is deposited precisely around the waist. You already know the reason: the fat cells at the waist are the largest and "fat-intensive".

Aerobics narrows the waist!

With aerobics, you are again very lucky. Science has determined that certain types of aerobic exercise (45 minutes several times a week) purposefully make the waist area “lose weight”! What are these loads? Jogging and walking are the easiest and easiest exercises!

Let's draw your attention to this. You need to walk or run a lot. And, in any case, do not quit this activity under the pretext of being busy! Well, if you ignore our advice, then with age your stomach will grow more and more! These are the features of your genetics! Therefore, we repeat, walk and run as much as possible - even along the street, even in the gym along a treadmill.

We must warn you right away: in comparison with other parts of the body, the abdominal region is distinguished, in medical terms, by increased lipolytic activity. In other words, it is easier to drive fat from here. So, in principle, the main task of the H-type is not so difficult. And to achieve maximum results as quickly as possible, do aerobic training five times a week.

Exercises

The program aims to strengthen the whole body, but of course the emphasis is on exercises that help get rid of the fat lifeline 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.

Hips and buttocks

Forward lunges with dumbbells.
Target: thighs, buttocks.

Bending one leg.
Target: hamstrings, buttocks.

Back extension.
Target: buttocks.

upper body

Crossovers.
Target: chest muscles.

Bench press in the simulator.
Target: Shoulders.

Lifting the dumbbell through the side on incline bench.
Target: Shoulders.

Traction on the block to the stomach while sitting.
Target: upper and middle back.

Concentrated bicep curl.
Target: biceps.

Push-ups on bars.

Extension of the arms on the lower block.
Target: triceps (shoulder/back arm).

Exercises for the abdominal muscles

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

"Twisting" on a bench with an inclination down.

Lateral twists.

Hanging knee raise.

Side bends with dumbbells.

Fitness training program

Monday Friday

Purpose: Strengthening and "balancing" the upper and lower parts of the body.

Warm-up: 5-10 minutes of walking at a walking pace.

Training style: Moderate weight with high reps (12-15).

Training program

Exercises	Sets	repetitions
Lunges with dumbbells	Warm-up set (with light weight) 2-3 *	10-12 12-15
One leg curl	Warm-up set (with light weight) 2-3 *	10-12 12-15
Back extension	1 (without weights)	25-50
Crossovers	Warm-up set (with light weight) 2-3 *	10-12 12-15
Incline Dumbbell Side Raise	Warm-up set (with light weight) 2-3 *	10-12 12-15
Traction on the block sitting to the stomach	Warm-up set (with light weight) 2-3 *	10-12 12-15
Concentrated dumbbell curl for biceps	Warm-up set (with light weight) 2-3 *	10-12 12-15
Push-ups (in the simulator)	Warm-up set (with light weight) 2-3 *	10-12 12-15
Extension of the arms on the lower block	Warm-up set (with light weight) 2-3 *	10-12 12-15
"Twisting" on the bench	1	15-25

* Increase the weight for each successive set.

Aerobics

After strength training, you need to take up walking, running, jogging or work on a "treadmill" (30-45 minutes). If on one of the “strength” days you can’t do aerobics in any way, transfer it to a Thursday that is free from training.

Tuesday

Purpose: getting rid of excess fat.

Aerobics

45 minutes walk, run, jog or treadmill.

Wednesday Saturday

Target: abdomen.

Training program

Aerobics

After an athletic workout, you can take up walking, running, jogging or work on the "treadmill" (30-45 minutes).

Thursday/Sunday

Remember: methodicalness and consistency are the basis of any success!

Many 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 exercise. To find out what body type you have and what body type exercises will be most effective for you, take our simple one-question quiz.

To choose exercises for the type of figure, determine in which part of the body you accumulate the most body fat.

A-shaped body type: Most of my fat deposits accumulate in the area of ​​​​the buttocks and thighs, and it is almost impossible to get rid of these extra centimeters.

H-shaped figure type: Fat deposits are evenly distributed throughout my body, so visually I get a "smooth".

I-shaped body type: I'm generally not inclined to be overweight, but on the contrary, I want to get a little better, because my figure is too "elongated" and graceful.

O-shaped figure type: Most of my body fat accumulates in the waist, abdomen and lower back, and their occurrence is in no way connected with nutritional errors.

T-shaped figure type: My fat deposits are localized in the area of ​​the shoulders and chest, as well as the upper back.

X-shaped figure type: Basically, fat deposits are deposited in my chest, legs and hips, but the waist practically does not change.

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.

Your figure belongs to the so-called A-shaped type, which is also called the pear type. Your physique is distinguished by voluminous hips and buttocks with fairly narrow shoulders and a small chest size. 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. To correct the proportions of the figure, you should get rid of a few extra pounds in the lower body, as well as strengthen and develop the muscles of the back, shoulders and chest. Do strength exercises at least 3-4 times a week for an hour. In free from strength exercises days should be devoted to aerobic training, running, swimming, jumping rope or exercise on a stationary bike. The duration of such training should be at least 40-50 minutes.

To improve the figure, it is best to choose complex power training that develop several muscle groups at once. In such training, the main emphasis should be on exercises for the hips, buttocks and legs, however, forget about upper part the body is also not worth it, because the developed muscles of the upper body will allow you to shift the focus from too lush hips.

For the lower body, you should choose exercises such as squats, lunges, calf raises, leg raises, leg curls, hip extensions, and prone torso raises. 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.

For the upper body, exercises are very important that contribute to the formation correct posture and strengthen all muscle groups. Such exercises include push-ups or pull-ups on the uneven bars, curls with dumbbells in various positions of the body, dumbbell raises, bench or standing barbell presses, upper body twists and rows 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.

Having shown perseverance and perseverance, you will definitely be able to achieve seductive body parameters that attract the admiring glances of men, because one of the sexiest and most attractive women modernity - Jennifer Lopez - is the happy owner of just this type of figure.

Your physique belongs to the type of H-silhouette, which is also called the "rectangle". The main characteristics of this type of figure is approximately the same distribution of muscle or adipose tissue throughout the body, which as a result forms an even "rectangular" silhouette with approximately the same width of the shoulders and hips, as well as a slightly defined waist. The more you gain weight, the more bulky and straight the figure becomes due to the weakening of the muscular corset. However, the results of losing weight in women with this type of figure become visible the fastest. Distinctive feature of a similar physique are muscles strong from birth, which allows using strength training to achieve almost perfect body. Strength training should be done at least 3 times a week, and in between, be sure to do aerobics, running, race walking, swimming or dancing. The duration of strength training should be 1.5-2 hours, aerobic - about an hour.

For achievement notable results you should choose such strength exercises as a variety of bending and straightening the arms with dumbbells, breeding arms with dumbbells in different sides, block pull from behind to shoulder girdle, barbell bench press, barbell squats, dumbbell side bends, prone knees to belly, prone leg raises up and to the side, incline crunches, side to side lunges, and hanging knees to belly. Strength exercises should be performed with fairly large weights, since your muscles will only respond adequately to intense and even exhausting workouts. The exercises listed above perfectly work out all the main muscle groups, allowing you to gradually form beautiful figure.

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 training. But despite all this, everyone wants to have toned body without treacherous folds, appetizing forms and just a good overall 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 question should be addressed Special attention not only going shopping. Going 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 the girls of the previous body type, slender legs is 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”. First you need to tone the muscles, drive away fat, and for health excessive loads for an unprepared organism is 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, traction are perfect upper block with 6-8 reps per set.

When training the lower body, work with heavy weights, 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 include the load on lower part body - 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, deadlift on straight legs), and then grinding 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 types of cardio, perhaps ideal option there will 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. simple exercises on your feet.

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 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 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) - exactly what is needed. Only Fast passage from one machine to another, a high pace of training will help overcome excess 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 top 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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We all know the body types of women. If the top is fragile, and the bottom is “heavy”, “pear”. If only the stomach is full, and not the legs - “apple”. There is a waist with approximately the same volume of shoulders and hips - "hourglass", No? "Square"! Right from day one, separate sources recommend that we engage in special training plans for each body type. But scientists say that while you are being given basic techniques and increasing overall endurance, there can be no talk of any training “according to the type of figure”.

Then - please, but the difference will be minimal, you just identify those muscle groups that will lag behind, and begin to train them in accordance with your type of physical development. In general, this area is very “mythologized”, because it is on myths that you can make a lot of sales. All people want solutions to their problems, and - immediate. We just have to "sell the technique", and that's it.

Training for "pears"

Here the human imagination stepped far. The most common is the following selection of tips:

1. if the hips and buttocks are full, in no case should you “swing” your legs with weights. They need to be worked out without weight, doing cardio;
2. top, on the contrary, you need to “swing” with rather heavy weights for 8-12 repetitions;
3. all this is supposed to be combined in one plan, and even with a diet.

There are also a lot of myths and discrepancies. Say, just some kind of calorie deficit is for the weak in spirit. Real heroes need to take a detour and eat exclusively low-carb foods. If you're on a low carb diet, you won't gain weight, you'll lose weight. And the fat will burn, and the top will miraculously pump up, from the power ones.

What's Really Happening: We're changing the way we eat, not our workouts. On a calorie deficit, and even with a low-carb plan, we quickly lose both fat and muscle glycogen. As a result, the muscles become "flat", and small. And, guess what? Our top becomes even smaller than before the start of the diet. The bottom is also losing weight, but not so quickly and dynamically. As a result, we get an interesting picture - an exhausted top, full hips, no interaction of desires and possibilities.

In addition, the recommended low-carb diet does not go well with the ton of cardio that the poor "pears" do. After all, they are advised to run 2 times a week for an hour, or to do intervals on a treadmill. After all, the stepper, supposedly, will make their hips even more “pumped up”. At the same time, we get 120 minutes a week high intensity cardio. Since we also perform strength exercises with microweights, which, according to the mode of operation, also load exclusively the cardiovascular system, we are faced with overtraining.

Yes, the nervous system will be the first to “surrender” from such exploitation. This will make recovery impossible and make life more difficult in the sense that a person will have great problems performing daily duties.

Thyroid hormone levels will then drop (a typical consequence of a low-carbohydrate diet) and metabolism will slow down. Losing weight will become more difficult. We will get only problems, not some bonuses. So is it worth it to engage in such plans?

Perfect option: Who are these tips intended for? For a woman who is 2-3 kg overweight and has slightly full hips. Let's say there is about 1 cm of excess fat around the entire circumference. This one will really lose weight with cardio and a low-carb diet for 1-2 months to the “ideal”, maintain a slight imbalance between the top and bottom and remain satisfied with the result, especially if she really does not need voluminous muscles.

How to actually deal with "pears"

• No medical overweight

You have the notorious “slight friability” and no muscle relief, while you have a weak top and a powerful bottom. Then the training takes the form:

1. Day 1. Squat and deadlift, 2 sets of 6 reps. Everything else - if there is strength and desire. You can do abductions in the simulator on the buttocks, leg extensions, hip flexion, again, if you want. After power - 5-6 sprints of 200 m with a rest interval until full recovery.
2. Day 2: Bench press, bench press, chin-up and row to the waist, 2 sets of 6 reps, with enough warm-up sets before the start of the main sets. Push-ups from the floor narrow setting arms, parallel pull-ups on the horizontal bar, a couple of isolation exercises for biceps and triceps. Abs, better plank and bringing socks to the horizontal bar in the hang than anything else.

These days should be alternated every other day of complete rest for 4-6 weeks. Then - change the options for basic exercises, change the grip, use more weight and fewer repetitions.

The goal of training should be to increase working weights. Eat at this time should be on the need for calories, and without reducing carbohydrates. You will not gain weight, fat or anything else, you will become more muscular and sculpted. And you will see that the volume of the hips has only decreased, because. low-rep training and sprints don't make us big, but they make us fitter.

• Overweight over 5 kg

In this case, you do not need "special training", but simply lose weight to start with the physiological norm. You can use any plan for a beginner gym, and do not divide the body into "top" and "bottom". It would be better to go to a competent strength coach to put you on the technique of strength exercises. Recommended and cardio in the amount of up to 200 minutes a week. At the same time, it is necessary to control the pulse and work on the intensity. aerobic workout, and not just “pedaling at random”, or watching movies while sitting on the simulator.

Nutrition should be balanced (and remain so until you start preparing for bodybuilding competitions), and the calorie deficit should not exceed 10%. If you are not losing weight on this regime, you are counting with errors, reweigh your food and do not try to engage in self-deception.

Video workout program at home:

Workouts for the apple body type

Here the advice really depends on the degree of "corruption" of the author by modern fitness videos. If the whole culture has passed by so far, we will be recommended:

• pump the press until the rectus abdominis turns blue. Literally go to classes like ABL crunch and do crunches and leg raises on the mat for an hour;
• do side bends with dumbbells weighing 2-3 kg;
• twist the hula hoop at the waist;
• put on the unfortunate center of the body also a belt or cling film for weight loss;
• in addition to this, do a lot of cardio, literally spend an hour a day on a treadmill, exercise bike or any other “human aerobic friend”;
• if possible, wind kilometers on foot;
• what to do with food is also unclear. Some advise a “belly diet” of only vegetables, fruits and nuts in the spirit of radical veganism. Others eat only chicken breasts and vegetables, eating almost like the great Ducan bequeathed, but without the first stage of the diet, when you have to chew only meat. Still others are advised to abandon the dull attempts to eat food altogether, and go on the ABC diet. Which is the "anorexic training camp" and recommends that we limit ourselves to 400-500 kcal per day, and not suffer about it.

In general, live happily, eat nothing, do cardio and you will ... No, not with a slender and wasp waist, but with a “killed” nervous system due to the critically high volumes of cardio and low calorie intake, and a well-pumped hormonal system. In the sense that high level thyroid hormones with such nutrition is also not to be expected. Particularly stubborn are also waiting for amenorrhea, and problems with nails and hair. It remains only to clarify whether you need such weight loss, or is it better without it.

There are also tips in the spirit of more modern fitness, but also not very “suitable” for use:

• do planks and vacuums every morning. Moreover, the longer you stand in the bar, the better for your overall health;
• swing in simulators, trying to do 8-12 repetitions of each exercise, and striving solely for muscle failure in each repetition, and not for any other results;
• Do an hour of low-intensity cardio every day so you don't burn your muscles.

In fact, you will need again common sense. If you are an advanced client and not overweight, but just can not boast of the relief of the press, you need to decide for yourself how much you need it and how much of your own health you are willing to sacrifice for the sake of the press. Yes, everything is so sad - if you strive for relief, you will have to use the means of amateur bodybuilding:

• "drying" with all the consequences. We start with 2 g of protein, 1 g of fat and about 3 g of carbohydrates per kilogram, and each week we reduce the amount of carbohydrates until we reach 1 g per 1 kg of body weight. We “sit” on these figures until the notorious relief appears;
• if it still does not show, we exclude all foods that may cause fluid retention;
• at the same time, we do cardio in the amount of half an hour a day on the pulse of the bottom of the aerobic zone, and perform strength training according to the level of fitness. If we have it average, we save 1 basic exercise with heavy weight, performing 2 working sets of 6 repetitions, we “cut” everything else to the required minimum, it is more important for us to do cardio, keep a diet and recover;
• all this will give us a beautiful figure, provided that a certain muscularity is already present. Without this condition, we will simply be thin.

Important: We may never see the relief of the press. For many, it is normal to have just “two strips” on the stomach and maintain a healthy amount of sex hormones. Anything "lower" can lead them to a state where the level of sex hormones drops to a critically low level. Then the cycle is broken and health suffers. But relief can be. It is usually customary to keep silent about this, but it is a fact.

• We just want to lose weight with a lot of excess weight

The first thing we need to do is forget about hula hoops and twists. They will not help, just as wraps, stomach pills and other folk “dietology and fitness” products will not help. We should reasonably limit calories, creating a deficit of about 10%. At the same time, we should eat at least 1.5 g of protein and 1 g of fat per kilogram of actual (not ideal, this is important) body weight. We create the rest of the deficit by increasing physical activity.

It is better if you perform a cardio load, in which not only the muscles of the legs work, but also the body - work in rowing, elliptical trainer, tai bo or fitbox classes, amateur kettlebell training, swimming. At the same time, we take cardio in the amount of up to 200 minutes a week, more is a leading sacrifice. We train regularly, but leave at least 2 days a week for rest. And we're not in a hurry.

After spending about 16 weeks on the weight loss regime, we gradually increase the calorie content by supporting calories, and “sit” here until at least 12-16 weeks have passed. At this time, it is worth adding working weights to gym and try to get stronger. As you develop strength, you will become "tougher" and have more muscle mass. As a result, you will get a more harmonious development. Then you can return to losing weight or just consolidate the results.

Video workout at home:

Hourglass Workouts

Here the popular thought went even further. You are supposed to be perfection. Pump or not swing (so as not to expand the waist), the press, go to dances and some kind of tap, and eat moderately and balanced. Gives downright hatred for the other two types of figure. Say, they - low-carb, vegetables and cardio to the state of free fall, you - a light balanced or "proper" diet. The advice goes in the spirit of "do not spoil the natural beauty."

Meanwhile, the hourglass may have the same problems as the rest of humanity:

• weak muscular corset, protruding belly and stooped posture with a small percentage of fat. Or everything is the same, but with "big";
• eternal weight loss syndrome, when a woman strives for a competitive relief, does 1-2 hours of cardio a day, strives to become drier than a cracker, but nothing comes of it. Since the stubborn natural hormonal background does not “give up”;
• a large percentage of fat and excess weight with a deficit or norm of muscle mass. Why? Because any person, with any type of figure, can get fat, it is enough to feed him abundantly, “pump” him with alcohol a couple of times a week, and put him in the office for 8 hours, and in the car for the remaining 2 hours of an active day;
• syndrome of eternal muscle gain. In our country, it is not yet very common, but it refers to the same problem - a person is not old enough to understand that it is not possible to "swing" to the category of "women's classic bodybuilding" on a natural hormonal background;
• just very run down physical form with excellent appearance. Well, you know, the weight is normal, but we smoke, drink on Fridays and pride ourselves on skipping gym where possible. The result is disappointing - a bunch of hidden chronic diseases, the inability to do push-ups once and shake the press at least 10 times, but it’s somehow scary to talk about squats.

What to do "hours"? Squats, deadlifts, bench and standing presses and pull-ups. Plus one exercise for the press. If you wish, you can divide the movements by the days of the week and add auxiliary exercises for the shoulders, back, legs in the simulators. Cardio - as needed, but no more than 200 minutes per week. It’s really not worth doing tilts with weight, but a couple of sets of twisting on the press can be quite afforded.

Workouts for the type of figure "square"

Here the people's thought went in the spirit of the people's bodybuilding. We are advised to do a lot of standing shoulder swings, a lot of seated shoulder presses, a lot of shoulder exercises in general. You can also swing your back. And, of course, a bunch of glute leads, glute bridges, weighted bends, and so on and so forth. Everything to "pump up the hourglass."

You can use these methods, but it is worth adjusting them:

• still do squats, deadlifts, bench presses, and bench presses. Learn to pull up. Without these exercises, there are no good muscle corsets. If you have problems with the spine, go to a rehabilitation specialist and a doctor sports medicine so that you change the technique accordingly;
• perform all isolating exercises in a total volume of no more than 9 working approaches;
• alternate workouts "in failure" with work in an easier mode;
• do not try to push mass gain and drying in one plan. If you want to adjust the proportions, eat on the "net weight" - plus 200-300 kcal in excess of what you need;
• if you want to lose fat, eat in a calorie "deficit";
• lower your expectations - do not strive at all costs to achieve a model shape in 1 year of classes.

In general, all “classes by type of figure” come down to one thing. You must learn to do basic exercises with good technique and add 1-2 isolation movements to those muscle groups that you think you are lagging behind. The rest of the work must be done through proper and rational nutrition.

The article was prepared by Anna Tarskaya (trainer, nutritionist)