How to choose a workout according to your body type
It's no secret that everyone is different. This is true both for our inner world and for the physical manifestation. And, of course, everyone's body is different. If you have used the phrase at least once in your life: "This is not my style", then this information is for you, but not everyone understands the meaning of this phrase. So, today we will tell you about the types of figure and the secrets that will help you overcome figure flaws with the help of physical exercises, emphasizing your dignity, so that your appearance attracts others, gives you self-confidence, and the reflection in the mirror pleases you.
Body type fitness will help make your body more perfect and bring it closer to your ideal. In any attempt to improve the figure, it is simply necessary to take into account the features of your data. Based on them, exercises should be selected for a specific muscle group. The type of figure can also be determined visually, but it is better to approach this issue professionally.
There are five types of figures in total:
"Hourglass" (figure X)
This type of figure is considered a classic. In this case, the width of the hips is equal to the width of the shoulders. Therefore, the lower and upper parts of the body look more than proportional. Waist with an hourglass figure is pronounced.
Signs of an hourglass body type:
- rounded chest and buttocks;
- pronounced waist;
- rounded legs and arms.
When gaining weight, the hips, buttocks and chest become fat more often. And if the fair sex loses weight, then the hips will remain feminine, juicy and curved.
"Apple" (figure O)
In the owners of the figure of the "apple" type, the most pronounced part of the body is the waist and abdomen. At the same time, they have thin legs, hips and buttocks. Signs of the type of figure "apple":
- shoulders and hips are almost the same width;
- figure from shoulders to hips has smooth curves;
- slender and thin legs, buttocks.
If a woman with this type of figure begins to gain weight, then fat, as a rule, is distributed precisely on the stomach.
"Pear" (or figure A)
Women with a pear shape have wide hips and narrow shoulders. Unlike the "hourglass", where the top and bottom are very proportional, the bottom prevails in the "pear". The top looks more sophisticated than the bottom. The waist can be underestimated, but always pronounced.
Signs of a pear shape:
- hips wider than shoulders;
- more fat is deposited on the sides, buttocks and thighs;
- the stomach is flat, and the hips have a good and large bend;
- narrow neck and shoulders;
- the weight increases in the bottom area, and the shoulders, chest and face do not lose their former beauty.
When a pear woman gains weight, fat is deposited, as a rule, in the lower part - the hips, buttocks and sides. The greater the weight, the higher the disproportion between the top and bottom will be. When losing weight, the figure of such a representative becomes more and more proportional. It is important for the "pear" to always keep his back straight, as the stoop leads to the fact that all the flaws of the figure become only more noticeable.
"Triangle" (Y shape)
This body type has broad shoulders and narrow hips. This is the very first sign that you always pay attention to. The upper part of the body is usually shorter than the lower part and is massive compared to thin legs. The waist may be completely absent or it is not pronounced. In a “triangle” woman, when gaining weight, fat mainly goes to the upper body, and her legs remain slender.
Signs of the type of figure "triangle":
- broad shoulders and narrow hips;
- flat buttocks and a narrow pelvis;
- with weight gain, the area of the shoulder girdle increases;
- with excess weight, the figure resembles an inverted triangle.
"Rectangle" (figure H)
A “rectangle” woman has the same width of shoulders, hips and practically no waist. Therefore, the figure looks flat, like a rectangle. Moreover, with a similar type, people have the most pronounced tendency to be overweight. When gaining weight, the figure becomes more and more like a rectangle and the stomach begins to protrude. If you throw off those extra pounds, then the figure becomes almost perfect.
Rectangle shape type features:
- hips and shoulders of the same width;
- stocky torso, but slender and toned legs;
- unexpressed waist;
- straight arms and legs without roundness;
- flat buttocks and hips.
Can the shape type be changed?
There are a number of factors on which the type of woman's figure depends. The main one is the structure of the skeleton, namely the width of the bones of the pelvis and chest, and the proportions of the body largely depend on their parameters.
Features of the accumulation of body fat are also associated with the characteristics of the physiology of each person. Fat cells have different types of receptors - some of them contribute to the breakdown of fat, others - to accumulation. The number of these receptors in different parts of the body determines where fat will accumulate in the first place.
The ability of the body to store fat also depends on genetics, such as the characteristics of beta-3-adrenergic receptors in adipose tissue or response to food stimuli.
But environmental factors should not be discounted. Because excess calories in the diet, lack of sleep and stress can increase the amount of fat in the abdomen and turn the "rectangle" into an "apple".
It goes without saying that we cannot do anything with genetics, the environmental factors are under our control. You can lose extra pounds and adjust the shape visually. For example, to make the hips appear more voluminous and the waist look thinner.
But do not hope that you will be able to change the type of figure and turn from an inverted triangle into a pear or an hourglass. This is absolutely impossible and absolutely unnecessary. After all, the female body can be unique and sexy, regardless of breast size, waist, hips and proportions. The main thing is to love yourself, and if you still want to change your figure, you should choose the right tools and avoid frequent misconceptions as much as possible.
Workouts for women with different body types
How to help women with different types of figures to improve their body?
Those who have a figure like:
“hourglass” - lose excess fat from the hips, slightly raise the chest and strengthen the arms and shoulders / This will help you with exercises such as lunges, squats, standing dumbbell press, dumbbell back press, push-ups;
“apple” - reduce the waist and increase the volume of the hips and buttocks, strengthen the muscles of the chest, shoulders and arms, visually expand the upper body. To do this, it is necessary to use complex exercises aimed at activating the deep muscles of the buttocks and increasing the volume of muscle mass, including hyperextensions and cardio exercises. Squats and lunges with additional weight (dumbbells), dumbbell presses, twisting on the press without equipment are well suited;
“pear” - get rid of excess fat on the hips and buttocks, reduce the stomach and strengthen the arms and shoulders. Side leg raises, lunges, running with knee raises, and weighted pelvic raises, as well as jumping rope or active cardio are good choices. For pumping arms, the Wispence trainer recommends biceps curls, pull-ups, push-ups, reverse push-ups;
“triangle” - increase the volume of the hips and buttocks, thereby providing a more feminine silhouette. In this case, do not exclude exercises on the upper body. Barring heavy presses, weighted pull-ups, and handstand push-ups, strengthening the chest, shoulders, and arms will provide a toned look without making the top bulky. Coach Wispence recommends low rep lower body exercises using weights (weights for back and side swings), lunges with dumbbells. As well as push-ups, breeding arms with dumbbells or a fitness band.
“rectangle” - to increase the difference in the girth of the waist and hips, you can pump the muscles of the legs and buttocks. Strengthening the upper body - the chest, back and shoulders - will also emphasize the waist and provide a harmoniously developed relief body. The only thing - you should not get carried away with exercises for pumping oblique abdominal muscles. They can visually expand the waist. Breeding arms with dumbbells, standing dumbbell press, reverse push-ups, leg swings standing and on all fours, lunges, squats are well suited.
Once you've set your goals, choose the right methods to achieve them, and you're good to go. Wispence programs will help you with this!