Each of the types of figure has its own characteristics, training and Nutrition should take into account the features of the structure of the body. Determine your type of form and plan a training program based on it.
All girls are different, the most obvious visual difference is the type of figure. Strengths and weaknesses, as well as places where excess fat will be deposited, depend on the physique. The training program should correspond to the type of figure, as well as the diet. We suggest to determine your type and start living in harmony with your body.
Gynecoid Type-pear
This is the most feminine type of figure, if there is excess weight, it will be deposited in the lower part of the body. Women pears have beautiful voluminous hips, a more or less pronounced waist, narrow shoulders, but the more extra pounds there will be, the more the figure will look like a triangle. Girls of this type can have a different complexion, from very skinny to Very full, but for each of them it is important to have a correct posture, slouching will greatly spoil the appearance. This physique have Halle Berry, Jennifer Lopez, Christina Aguilera and Shakira.
The gynecoid type has a low metabolic rate, so they have a strong tendency to cellulite, to maintain a good shape, the right diet and training are necessary. The metabolic rate accelerates in the evening, so the main meal should fall in the evening. The most favorite products are vegetables, fruits and cereals, undesirable products include sweets and spicy foods.
The drinking regime is no less important, for every kilogram of weight you need to drink at least 30 ml of water per day.
Workouts should be directed to the bottom of the body, the figure of the pear will become perfect if you rid it of fat on the legs and hips. You need to choose complex exercises that involve the muscles of the legs, buttocks and hips, but to neglect the development of the upper body is also not worth it, they will make the figure more harmonious. The best exercises are different slits, legs in the simulator, gluteal bridges. Pears rarely have problems with body fat at the waist, even if they are present, the waist remains pronounced, and this is their advantage.
Straight type-rectangle
The main problem of girls with a rectangular figure is the lack of waist, it is also impossible not to note the difficulty of trying to build a beautiful hip line. The width of the hips and shoulders will be almost equal, the difference between their volume and waist is not more than 25 cm, the body looks massive, and the legs remain thin. With a lean body, such a figure looks good, but the more excess weight, the more rectangular the contours of the body will be. Bright representatives of such a physique are coco Chanel, Gwyneth Paltrow, Kate Middleton.
The problem of the rectangular type of the figure is the lack of size, in the presence of excess weight – swelling of the abdomen. Problems can be solved with a little effort, because the muscles of girls of this type give a good response to the load. Training should be combined with a low-calorie diet, slow metabolism prohibits fatty and caloric foods, you also need to reduce the amount of salt in food.
Workouts should combine cardio and abdominal exercises, because the abdomen will be the most problematic area, these exercises should not affect the oblique muscles of the abdomen and increase the size in volume. It is important to work not only on the stomach, but also on the hips and buttocks, they visually emphasize the waist. In order for the hips to become more voluminous, strength training is necessary. The best exercises will be all variations of squats, especially in the technique of sumo, and bring the leg back into the simulator.
Type-Apple
Apples are very lucky with the legs and chest, but the central part of the body is problematic, since excess fat is located on the abdomen. A beautiful chest does not visually stand out against the background of the same size volume. All efforts should be aimed at getting rid of the abdomen and highlighting the waist. A typical example of an Apple is Liv Tyler.
For girls it is important to eat foods rich in vitamins and minerals, mainly fruits, vegetables, fish, dairy and dairy products, cereals. It is important to pay attention to the calorie content of the diet, because with a slow volume of substances, extra pounds can appear even with a moderate diet. It is important to regularly measure the waist circumference, if it exceeds 80 cm, the risk of metabolic syndrome and diabetes mellitus will increase significantly.
Workouts should focus on the press, apples should work the oblique muscles of the abdomen and lateral abdominal muscles. The best would be a circuit workout of 3 to 4 laps of each exercise, with small breaks between the two, no more than 40 to 60 seconds. Favorite exercises are variations of push-UPS, burpees with jumping and cycling.
Androgenic Type-triangle
The triangular figure looks androgenic, it looks like a man, because the shoulders are wider than the hips, and the volumes of the hips and waist practically do not differ. The upper body is more massive than the lower one because fat deposits are localized on the abdomen, back and arms. It is necessary to work on yourself to make the upper part of the body more elegant and give roundness to the lower part. Cameron Diaz and Anastasia Volochkova have such a figure.
The diet should contain as little fat and sugar as possible, fiber and protein should prevail. Girls with the type of triangle shape need to eat less dairy products and more protein.
Training will be aimed at reducing the abdomen and increasing the muscles of the hips, which requires exercises with weights in a small number of repetitions. It is important to take time out of your arms and back, the best exercises will be Pull-Ups, squats and slits with weight, inverted curls. Workouts should be held at least three times a week.
Type-hourglass
Such a physique is perfect and harmonious, but it is important to stay in good shape to preserve proportions. Without excess weight, hourglasses have a pronounced waist, hips and distinguished breasts, but in the presence of fatty deposits they will be evenly distributed throughout the body and spoil the figure. With proper Nutrition and regular training, the hourglass is ideal, Scarlett Johansson, Salma Hayek and Kim Kardashian have such a figure.
Food should be balanced, without large breaks between meals, they lead to overeating and extra pounds. In addition to the main meals a day, there should be two snacks, they are necessary to maintain a stable level of glucose in the blood. Sugar should be minimized, it is better to replace it with honey or stevia, in the evening you should not eat sweet foods, including fruits. The basis of the diet should be fish, meat, dairy products, fruits and vegetables.
In order to maintain the metabolism and maintain the severity of the waist, you need to use medium-intensity cardio and functional training. Fit, dance, cycling, running, walking, circuit training the main purpose of the classes is to tighten the body.
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