In order for the fight against excess weight or other existing inconveniences to have maximum efficiency, it is necessary to adjust the standard fitness scheme, which includes a healthy diet and balanced physical activity, based on their individual characteristics of Physiology.
First of all, you need to determine your type of figure, which can be done in two ways: purely visual or with the help of simple measurements and calculations.
To implement the first method, we become in front of the mirror and try to determine which of the parts of the body (lower or upper) most need to lose weight.
It is quite possible a situation where it is quite difficult to give an assessment to the eye, in this case it is worth using the second method.
Using a centimeter tape, we measure the waist area at its narrowest place, and the volume of the hips at the widest. The next step is to perform the following calculations: we find the ratio of the volume of the waist to the volume of the hips and get a certain amount. Thanks to it, we will determine the type of figure:
How to quickly lose weight each type of figure
“Pear”: if the ratio value is less than 0.8.
‘Apple’: when the value of the ratio is greater than or equal to 0,8.
After determining your type of figure, the next thing is to determine the somatotype, in other words, your body Constitution. Somatotypes are usually divided into three main:
Ectomorphic Type. It is characterized by a subtle physique, a narrow chest, thin bones, as well as a low percentage of fat and muscles. The owner of this type of physique feels significant difficulties with weight gain.
Mesomorphic Type. Characterized by a fairly small percentage of subcutaneous fat and developed musculature. The owner of this type of body easily gains weight in the absence of the necessary load and proper Nutrition and resets it no less easily and quickly, it is enough to appear to these elements.
Mesomorphic Type. Characterized by a high percentage of subcutaneous fat, wide bones and a rounded figure. The owner of this type of body is very difficult to lose weight, to adjust the figure, he must implement a diet that involves a high level of protein in the diet and an almost complete absence of glucose and fast carbohydrates.
Figure type “Apple”. Physical activity for effective weight loss
You need to commit 3 times a week.
The greatest effect on ectomorphs with the type of figure “Apple” has the following complex of exercises.
Lifting of projectiles in standing position
We take a flat position, spreading the legs to the width of the shoulders and holding the projectile weighing from 4 to 6 kg at the level of the hips so that it does not touch the front surface of the hips.
Then bend your knees, tilt the body forward (the back should be kept flat) and lower the projectile down, adhering to its vertical trajectory as close as possible to the legs.
It is necessary to repeat this element of a set of exercises ten times in each of the three approaches.
Deadlift
We become smooth and comfortable for us.
Then, with a direct grip, we take the bodybar (or the handle of the bar) in our hands.
Gently and slowly we remove the pelvis and in parallel we bend the legs in the knees.
When the back surface of the hips becomes parallel to the floor, we return to the initial position and repeat all the actions of the exercise in 3 sets of 10 repetitions each.
Mesomorphs with the type of figure “Apple ” should adhere to a complex of cardiac loads, such as running and exercise bike, in conjunction with the following strength exercises:
Slots with twists and weights
Stand flat, take a projectile, which can serve as a dumbbell, medball or kettlebell.
We take a step forward, bend the legs in the knees at right angles and move the body to the main limb. We try to load ourselves behind the back.
We return to the starting position, make a step forward with the other foot, repeat each action with the projectile in a different direction. The complex should include eight such slots on each of the legs.
Traction of load in lying abutment
We take a horizontal position and focus on the floor with our feet and palms.
We take a projectile (dumbbell or kettlebell) in one of the hands and gently pull it to the chest, pointing the elbow up.
All the same actions must be repeated with the other hand. In the event that the exercise is too difficult and you can not do it with the right technique, it is better not to emphasize the toes and knees, this will simplify the task.
Endomorphs, who have the type of figure “Apple ” in order to achieve body proportions close to ideal proportions, will have to combine their workouts with intense cardio exercises and the list of exercises below:
Push-UPS with sidebar
We take the accent lying down, leaning on the socks of the feet and palms.
From the adopted position we Press on the ground.
We return to the original position and unfold the body to the side, and parallel to this we raise the non-defensive arm vertically upwards. For two or three seconds we stand motionless in this position, then return to the starting position.
We repeat the same thing on the condition that the reversal occurs in the other direction. In general, we perform six pumps and three side bars on each side.
Press the projectile with one hand in a standing position
We become flat and take projectiles (dumbbells or kettlebells).
We bend our arms at the elbows and place their weights at shoulder level.
From this position, we alternately press the projectiles above the head. Each hand counts fourteen repetitions.
The figure “pear” and the specificity of classes for its owners
Physical exertion against the ectomorphic with the figure “Pear” should have the main effect on the largest muscle groups of the shoulder girdle, as well as the buttocks, the back surface of the thighs.
To achieve the desired result, cardio training and performing the list of exercises below are necessary:
Squat with a projectile Press above the head
Become a vertical rack
In the hands we take a projectile, for example, a kettlebell or a dumbbell, we place them near the level of the shoulders. The mass of the projectile should be between three and five kilograms.
We crouch to a position where the floor plane will be parallel to the buttocks.
We rise in a vertical position and press the projectiles above the head. You need to repeat all the actions again eight times.
Passage through the platform in the supine position
To begin with, we take a horizontal position, while pressing on the surface of the floor with the feet and palm of one hand, the other hand rests on the step platform height 15-30 cm.
Then move the palm, which is on the platform, on the floor, and put the other on the platform. Repeat this exercise eight times for each hand.
Mesomorphs with the figure type “Pear ” need to physically load the shoulder girdle and the lower part of the body, the following exercises are ideal for this:
Folded with weightlifting
It is necessary to stand and spread the legs apart, so that the feet look to the sides.We become equal and widely spread the legs, while the socks of the feet are deployed to the sides.
After that, we take a projectile (kettlebell or dumbbell) and, holding it near the groin, we squat until our back of the thigh is in a plane parallel to the floor.
We push back, transferring the effort on the heels, (this is an important point, you can not rely on socks, so as not to transfer the load on the calves), we get to the starting position and thus repeat all the actions sixteen times.
How to quickly lose weight each type of figure
Press the inclined bench
We lie down on the bench so that our feet rest on the floor.
We take the load, in this case, its role is played by dumbbells.
Bend your arms in the elbows, lift the shells at the chest level, press them up and return to the original position. We repeat the same thing six times.
endomorphs with a figure of the “Pear” type for weight loss and adjustment of body proportions should include in their program a cyclic cardio training lasting about forty minutes and performed three to five times a week. In addition, the list of exercises below is necessary:
Placing dumbbells behind the head in the supine position
We take the position lying on the bench, lift the dumbbells in front of the chest and run behind the head, bringing back the shoulder blades as much as possible. Repeat the exercise fifteen times.
Squats with slit
Fitness and health 