Home Flowers For those who cannot lose weight: workouts for body types. Training for women, depending on the type of figure Female body types and training

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For those who cannot lose weight: workouts for body types. Training for women, depending on the type of figure Female body types and training

Each person is naturally endowed with a certain body constitution, has different physical characteristics, different degrees of endurance, has a unique muscle structure and an individual ratio of muscle and fat mass. Therefore, for a person who wants to bring his body into excellent shape, it is important to first determine what type of figure he has, since the further training program, the recommended diet, the effectiveness of work on himself and the final result depend on this.

There are three main somatotypes (body types) in women and in men:

As you know, in its pure form, a certain somatotype is rare, therefore there is a classification of combined types:

ectomesomorph;
endomesomorph;
ectoendomorph.

In order to quickly find the desired results and build a training and nutrition plan in the most effective way, you need to correctly determine your body type.

Mesomorph

Characteristics of the mesomorph

People with this type of body structure are considered lucky, as they are naturally endowed with excellent athletic characteristics and ideal proportions. The mesomorph body type is able to quickly lose subcutaneous fat and gain muscle mass. With a properly selected training system, the body very quickly acquires ideal parameters. It is this somatotype that is most predisposed to bodybuilding. The body shape of girls with this somatotype is called "hourglass".

Mesomorph constitution:

average height 170-175 cm;
muscularity; the owners of this type naturally have a certain amount of muscle and relief;
good strength indicators;
athletic, proportionate physique with a powerful skeleton and large bones, have wide shoulders and chest;
weight gain and loss occur with some difficulty, but still easier than in representatives of other somatotypes;
good metabolism;
persistent character; this somatotype is characterized by self-confidence, determination and energy.

Standard training systems are suitable for mesomorphs to improve body parameters. The main thing for the mesomorph is the consistency of the training process. Stopping training can lead to rapid loss of shape.
Volume-strength training is optimal. Such loads stimulate muscle growth and help burn subcutaneous fat.
The intensity of the training should be high enough. The duration of the workout is on average 45-60 minutes.
For beginners in the first months, you need to choose a training system, according to the principle of alternating their intensity. One training day - light weight, many reps, second training day - more weight and fewer reps, third day - more reps with less weight. For each muscle group, you can choose several effective exercises and use 2-3 in each lesson, correctly alternating them.
More experienced athletes - mesomorphs need to adjust the program depending on the goals: to work out the relief, to gain muscle mass.
With a mesomorphic body type, it is recommended to use aerobic exercise 2-3 times a week, for 20-30 minutes each. This will help maintain the shape of the body. As such a cardio load for a mesomorph, jogging or interval jogging is perfect.

The diet should be balanced in the following proportions: proteins - 35-45%, fats - 25-30%, carbohydrates - 40-45%. The level of protein intake is 2-2.5 grams per kilogram of body weight.
Preferred protein sources: beef, fish, egg white, turkey, chicken.
To keep the body in good shape, the basic rule for the mesomorph is to limit fat intake (up to 20-25% of the total diet).
Meals during the day should be divided into 4-5 meals.
You need to exclude fatty and heavy food on the stomach, stop drinking alcohol. Sweets are sometimes allowed, but without fanaticism and better in the post-workout period.
You can include healthy fats in your diet: fish or bear oil, flaxseed oil, and almonds.
Drinking regimen - at least 2.5 liters of water per day.

Ectomorph

Characteristics of the ectomorph type

The body type of ectomorphs is easily recognizable in the crowd due to its disproportionately tall stature and low body weight. It is especially difficult for people with this body type to gain muscle mass and the right amount of subcutaneous fat. However, ectomorphs have an advantage in endurance exercise due to the greater number of slow-twitch muscle fibers. It is difficult for girls of this somatotype to gain weight. Their body shapes are less rounded than those of other body types. They recover well after exercise, but their low muscle mass and long bone levers force them to constantly use exercises to maintain posture and increase strength.

Ectomorph physique:

average height 175 cm and above;
natural thinness, sinewy, angularity of the body;
little weight; often with high growth, the weight does not exceed 60 kg.
the minimum amount of muscle mass;
small bone frame, narrow shoulders, flat chest, thin long limbs;
accelerated metabolism;
a small amount of subcutaneous fat;
the character is intelligent, restrained, but due to the increased activity of the nervous system, people of this type can be hyperactive, sensitive and even anxious.

The entire training program should be aimed at large muscle groups (back, legs, chest), using a minimum amount of aerobic exercise, which helps to maintain muscle mass and accelerate its growth.
For novice ectomorphs, basic exercises are preferable in training, and with experience, training in a split system. With such a system, the body is conventionally divided into parts that are trained on different days, for example: up / down, pushing / pulling muscles. Each muscle group is only exercised once a week.
The total number of sets per workout should not exceed 12 approaches, per muscle group. For the best set of muscle mass, the rest between sets should be 60-90 seconds;
The intensity of repetitions in one approach is from 4 to 8 times. The duration of the workout should not exceed 45 minutes. Taking into account the warm-up and cool-down - no more than an hour.
Isolation exercises for relief should only be included in the workout if there is already sufficient muscle volume.
Ectomorphs need a lot of time to recover, so the preferred scheme is 3 workouts per week, and sufficient rest between them, full sleep for at least 8 hours a day.
Doing a lot of cardio is not recommended. But you should not completely give up aerobics, light jogging or walking will have a beneficial effect on the cardiovascular system and on health in general.
Drinking regimen - at least 2.5 liters of water per day.

The diet should be adjusted in such a way: 50-60% - carbohydrates, 25% - protein, 15-20% - fats. Protein intake is about 3 grams per kilogram of body weight.
Food should be taken 5-6 times a day. Before eating (30 minutes), it is recommended to drink 1.5 glasses of water to activate the secretion of gastric juice.
With an ectomorphic somatotype, due to a fast metabolism, the success in gaining muscle mass is highly dependent on nutrition. You can not skip meals and allow a state of hunger. To gain weight, you need to increase your daily calorie intake by 500-750 kcal.
The last meal should be 40-60 minutes before bedtime.
Preference should be given to complex carbohydrates. Eating simple carbohydrates and animal fats is best kept to a minimum. To increase the calorie content of the diet, you can eat nutritious foods - peanut butter, nuts. Sweets are allowed, but better in the post-workout period. From sports nutrition, gainers and complex proteins are suitable.

Endomorph

Endomorph type characteristic

Endomorph, as a body type in women and men, is distinguished by smooth and rounded body shapes, a wide chest, short stature and pronounced fat deposits in the chest, waist, hips and buttocks.

It is very difficult for people with an endomorph body type to lose weight. Weight gain is often observed with the start of exercise, and the results of exercise are hidden and invisible under the layer of fat. The body type of an endomorph requires a careful selection of a training system. Food to acquire the desired shape must be healthy, balanced and carefully selected. This is the most popular somatotype. This type is more common among women than among men. By the outlines of the body, endomorph girls often resemble a pear, due to massive hips, or an apple, if extra pounds are concentrated in the abdomen.

Endomorph physique:

short stature;
rounded and spherical body type;
wide bones, large, pronounced belly, wide waist;
the tendency to rapidly gain mass, both muscle and fat, but mainly fat
difficulties in losing weight, along with the fatty layer, muscle volume also goes away;
sensitivity to carbohydrates (sugar cravings);
slow metabolism, decreased activity of the nervous system;
patient and balanced temperament.

Workout should be frequent and intense. This type of person needs to train with moderate weights, but lots of reps and minimal rest between reps. The rep range is 13-20 times, and the number of approaches per muscle group is 6-9. Rest between sets 30-60 seconds;
Overtraining should not be allowed so as not to provoke a loss of muscle mass.
The duration of your workout should vary from 65 to 75 minutes.
It is recommended to combine strength training with aerobic endurance training, using multi-joint movements. This approach promotes muscle gain and fat loss. Strength training requires more energy and should be included at the start of your workout.
As a warm-up before the main load, any aerobic work at a moderate pace, lasting 10-15 minutes, is suitable. This will prepare the body for a power load and further boost the metabolism.
To increase the intensity of your workouts, you can include supersets, trisets, and other complicating techniques in them. Training with high weights and low repetitions is not suitable for endomorphs - it will develop strength and add muscle mass but not decrease fat volume.
As a cardio, you can practice working on cardiovascular equipment, running, rowing on a simulator, swimming. Any active activity will do. The duration of cardio training is 30-40 minutes, the frequency is 3-5 times a week.

Beginners shouldn't start training at high intensity right away. The first workouts should be carried out at a low or medium pace and gradually increase the intensity as the body adapts to the stress.

The diet should be based on an increase in lean protein (50-60%) and a decrease in fat (10-15%) and carbohydrates (30-35%).
Preferred Protein Sources: Lean Meat, Skinless Chicken Fillets, Turkey, Fish, Sports Nutrition.
The main recommendation for an endomorph is to limit the diet of simple carbohydrates and saturated fats.
It is recommended to increase the consumption of whole grains, vegetables, fiber. Eat starchy vegetables (corn, potatoes, carrots) in moderation. And tomatoes, cucumbers and other green vegetables are endomorph's best friends.
To reduce body weight, you need to reduce the daily calorie intake by 300-500 kcal.
Number of meals: 6-7 times a day. Eating small meals often will speed up your metabolism and lose weight more intensively. In addition, small intervals between meals will help you not experience bouts of severe hunger.
Usually, the endomorph's body tends to retain water. But training loads and proper nutrition accelerate and normalize metabolism, and water is involved in all metabolic processes in the body. Therefore, it is important to drink plenty of water (from 2.5 liters per day).
From sports nutrition to endomorphs, you can use: fat burners, energy, amino acids, protein concentrates and isolates.

The success of an endomorph in the fight against obesity is very much dependent on the quality and quantity of food.

Mixed body types

In the case of mixed types, consider the training and nutrition recommendations by combining both options.

For example, in the case of a combination mesomorph-endomorph necessary:

in order to get rid of body fat, use cardio loads, it is also recommended to lean on aerobic loads;
strength training should be carried out on the basis of advice to mesomorphs;
food should be selected depending on the metabolic rate. If fats accumulate under the skin easily and quickly, then you should eat like an endomorph, cutting down on the number of calories as much as possible; in the absence of this problem, mesomorph nutrition is allowed.

To acquire the desired shape, become stronger and more beautiful, you should, first of all, correctly assess your natural advantages and disadvantages, and then you need to choose the right training system and the necessary diet. The listed recommendations will help you to adjust the training plan and nutrition scheme in accordance with the type of your body constitution and achieve your goals as quickly and efficiently as possible.

Determining the type of a woman's physique is much more difficult than that of a man's. Each girl is unique, has her own characteristics of figure, metabolism, endurance and initial physical fitness. But, despite all this, everyone wants to have a fit body without treacherous folds, appetizing shapes, and just a good general condition.

Of course, the basic body types (ectomorph, mesomorph, endomorph) are relevant here too. But, due to the physiological differences between the female body and the male (wider hips with less narrow shoulders), the question 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 inheritance, and, secondly, to her way of life. And if you can't do anything with the first one, then, for example, it is quite within your power to give up fast food.

Types of female figures

This issue should be paid special attention not only when 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, both the recommended training program and the choice of simulators depend on this.

Pear (aka a 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. In this case, the body resembles the letter "A". Characteristics:

rather thin legs and arms;
legs are short;
wide calves and ankles;
fat deposition mainly in the hips, buttocks and sides;
cellulite is a constant companion of girls with this type of figure.

But there is also an advantage - this type of figure, the owners of which are 15% of girls, is very attractive to men.

V-shape (or inverted triangle)

In contrast to girls with a "pear-like" body type, the V-shape, on the contrary, is characterized by the presence of narrow hips with wide shoulders. The main features include:

the presence of a lush bust;
the bottom is quite 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-shaped)

In appearance, girls of this somatotype resemble boys, since:

the circumference of the chest, waist and hips is almost the same;
the buttocks are flat, as, in principle, and the figure as a whole;
fast metabolism leading to problems with weight gain.

Like the girls of the previous body type, slender legs are a clear advantage.

Hourglass (X or figure eight)

Such forms are very attractive for the opposite sex, since this type of figure can be called the most "balanced". Characteristics:

ideal ratio of height and body weight;
bust girth corresponds to the volume of the hips;
the ratio of the waist to the hip is 0.7;
rounded buttocks;
the curves of the body are soft, graceful;
uniform distribution of adipose tissue;
the legs are slender, in proportion to the length of the upper body.

Needless to say, the lucky girl who can apply all of the above points to herself.

Apple (or circle)

The body of girls with this type of figure may resemble an oval or circle. This type of figure is characterized by:

the presence of a lush bust;
buttocks are flat;
the hips are narrow;
average growth;
fatty layer is formed in the waist and abdomen;
the neck is short;
full face.

But my legs did not fail 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 unambiguous as described above. But for ease of determining it, many calculators have been developed that will help you determine the type of figure if you enter your anthropometric data.

What kind of workouts are suitable for girls with different body types?

Regardless of what nature has awarded you, a beginner in the gym should not start working on the body from the "problem areas". To begin with, you need to tone the muscles, drive off fat, and for health, excessive loads for an unprepared body are quite dangerous. Moreover, they are often performed in the wrong mode.

So, for newbies the following training regime is quite suitable:

every other day - strength training for all muscle groups in a multi-repetitive mode (20 repetitions per approach);
after strength - 20 minutes of cardio.

It is this mode that will allow you to tighten the muscles, tone them. And only when you start to make progress and notice the first positive results, remember that the problem areas for each type of figure are different, and start working on them.

Workout for the "Pear" figure

The main emphasis when doing 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, pull-ups with dumbbells to the sides, press dumbbells up, deadlift of the upper block with 6-8 reps per set are perfect.

When training the lower body, working with heavy weights is contraindicated, since the goal is not to pump up, but rather to burn the existing fat. Ideal - lunges, squats, leg extensions in the simulator. The number of repetitions is 10-15.

Cardio training must necessarily include a load on the lower body - an ellipsoid, walking. The stepper is contraindicated, as it is able to add massiveness to the legs.

Workout for "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 (presses, squats, deadlifts on straight legs), and then - grinding with extensions, lunges with a barbell or dumbbells, abductions, jumping up from a deep seat. The set should have 6-8 reps.

The upper body workout should be done in multi-repetition mode (20 reps per set).

Of all the types of cardio workouts, a stepper is perhaps the ideal option. It will help give some volume to your legs and burn calories. A treadmill is contraindicated, and an ellipsoid is strictly prohibited. It dries the legs too much, which will visually only add volume to the upper.

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 sides 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, this is how nature ordered, nothing can be done about it. In the case of this type of figure, the stomach can only be "dried" 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 (in particular - bends to the side with dumbbells), deadlift. Squats with large weights will also not help give your buttocks volume. This will only strengthen the muscles in the waist and make it more massive. In this case, shoulder presses, bench presses, squats, and pulls of the upper block will be effective. The number of repetitions is 6-8 per repetition.

But attention to the main trump card - legs - should be paid twice a week. You can build a workout like this:

heavy complex exercises (lunges, bench 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 being loaded. If part of the tension goes to the lower back and you cannot turn it off, then you should give preference to multiple repetitions of simple leg exercises.

Of the whole variety of cardio workouts, give preference to those where the load goes to the middle part (stepper, slope track).

Workout for the "Hourglass" figure

Of course, girls with this type of figure are immensely lucky: both fat is deposited evenly, and the waist is always narrower than the hips and chest. But do not forget that with the wrong attitude to your body, even the most magnificent natural data can be greatly spoiled.

Hourglass allows you to build a 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 plateau.

The duration of each program should be between 6 and 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 load ... And the more diverse they are, the better the result. Ellipse, stepper, uphill walking, running, cycling - the choice is great. It is with cardio training that it is worth completing power loads to work out certain muscle groups. After exercising on your legs, go for a run, after training with a load on your arms - remember about an ellipsoid or a rowing machine.

The frequency of the classes is only twice a week, lasting 25-30 minutes.

Workout for the figure "Apple"

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. This kind of strength aerobics (or high intensity strength training) is what you need. Only a quick transition from one simulator to another, a high pace of training will help to overcome excess deposits in the abdomen. For the same purpose, it is effective to use hula-hoop and perform abdominal exercises.

Strength training should focus on working your legs to create balance with your upper body. It will be effective to perform leg presses, deadlifts, squats with a rep range of 6-8 per set.

When performing cardio loads, literally everything except the ellipsoid can be used.

Dear girls, whatever your figure may be, 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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Why do girls come to the gym? Let's distinguish 3 main groups of tasks:

dumping excess body fat;
toning the muscle 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 cannot remove excess fat from the buttocks, leaving it in the chest area. You can't just remove fat from your waist and leave it in your thighs. Fat deposits, if you work on getting rid of excess fat, are removed evenly from all parts of the body. First of all, it will reflect on your face. It will begin to lose its roundness. But that shouldn't scare you.

Noticing a change in your appearance, you need to congratulate yourself on the beginning of solving an important task - dumping excess deposits. Take a month, and you will find a clear decrease in the circumference of the waist and pelvis, and subsequently - in the hips. Remember that no amount of strenuous abdominal workout will make your waist slimmer while maintaining other circumferences. Everything will decrease evenly and in proportion to the stock that is already available. Consequently, fat will be removed last from those areas where it is most abundant.

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 primarily those areas that need to be rounded (of course, at the expense of 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 flexible and amenable to correction elements are muscles. But not all muscles, unfortunately (or rather, not all muscle fibers). Only white (rapidly twitching) muscle fibers grow in thickness and change the total shape of the entire muscle, and therefore of a certain part of the body. But these fibers only respond to strength training (bodybuilding). No “steps”, “slides”, “aqua-aerobics” and other exotic training systems “in a crowd” are able to change the shape of your muscles, because it is not the muscle fibers that are able to change shape under the influence of load are working. The conclusion suggests itself easily: conditional bodybuilding.

A layer of fat is another form-building (or rather, a “form-distorting”) element. If there is not much of it, and it lies under the skin in the right places, it pleasantly smooths out the shape of your figure, giving you a feminine look. If there is a lot of it, it will disgrace your figure. It is difficult to disagree with this, and the myth that fat women are liked by most men was invented and allowed to roam the world by fat women themselves. Fat can only be removed by doing aerobic exercise 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 alone won't 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 endowed us with in this sense. Backbone analysis is the most challenging part in developing an individual training program.

If possible, abstract as much as possible from your layer of fat, regardless of its thickness, as well as from muscle mass, regardless of their shape. Try to visualize your skeleton as if it were on an X-ray. For a person who is not even familiar with the basics of anatomy, such abstraction can be difficult.

But we must try to strain all our imagination, since the content of subsequent trainings will depend on the accuracy of what we can imagine. The best way is 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 define the structure of the skeleton by how much its outlines resemble the drawing of the printed letters "A", "T", "X" and "H" and in the following we will denote the types of skeleton as follows: “ A, T, X and H. To make things even easier, let's analyze all of these types.

Backbone type "A" characterized by narrow shoulders and a wide pelvis. The difference in the width of the shoulders and pelvis can be quite significant or 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 on different parts of the body, but, to a greater extent, by the structure of the skeleton. This type of bone is characterized by a predominant accumulation of fat on the lower body - on the pelvic region, lower abdomen and thighs. Even extremes are possible: the upper part of the body (up to the waist) can be thin, and the lower part - full. Women and girls with this type of bone usually have difficulty shedding fat from the lower torso, and their training pattern should reflect this.

Typically women with a figure of type "A" They have a thin waist and short stature, and many men like such features of the addition - they find them very feminine. However, often fatty 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 in type “A” build, your main goal 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 decreased difference between the circumferences of the chest and pelvis smooths out some of your disproportions).

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

Warm up - 5-15 minutes.
V-shaped crunches while sitting on the edge of the bench (raising the knees to the chest) - 3 × 20-25.
Raises of the torso on an inclined board (legs must be bent, and the back is rounded) - 3 × 15-25.
Bench press lying on an incline bench - 1 × 12, 1 × 10, 1 × 8, 1 × 6.
Raising hands with dumbbells lying down - 3 × 8-10.
Pulls for the head on a high block - 1 × 12, 1 × 10, 1 × 8, 1 × 6.
Dumbbell bent over 3 × 8.
Raises of the knees to the chest in the hanging on the crossbar - 2xMax.
Squats with a bar or light bar in a wide stance - 3 × 20-25.
Lying Leg Curl 3 × 12.
Raises the pelvis lying on the back with a back arch - 3 × 35-50.
Lunge forward on one leg - 3 × 15-25.
work on the simulator for the oblique abdominal muscles 2 × 30-50.
cardio - 15-25 min.

Recording an exercise dosage of 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 should be performed using the "pyramid" technique, that is, from the second to the last approach in each of them, increase the burden. The word "Max" means that you should strive for the maximum number of repetitions in this exercise.

Backbone type "T" characterized by wider shoulders in comparison with the pelvis, pronounced taper of the torso. This is the very sporty style of the figure that many are trying to approach due to overhead hangers. Type "T" is characterized by the predominance of the accumulation of excess fat in the upper body - from the navel and above. At the same time, a rather voluminous chest can sit on a narrow pelvis and elongated thin legs. Waist with this type of addition can become unexpressed, sometimes it is hidden by excess layers of fat.

With high growth, such imbalances can be slightly smoothed out, with small growth, they greatly spoil the impression of the figure. Your task, if you find you have a "T" type skeleton, is the maximum release of fat deposits from the upper body and the construction of the muscles of the gluteal, femoral region (so that their increased circumferences smooth out the existing imbalance).

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

(ask your personal trainer to hone your exercise technique)

Warm up - 5-15 minutes.

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

Wide stance barbell squats or machine leg presses 1 x 12, 1 x 10, 1 x 8, 1 x 6. 5.
Lying Leg Curl - 4 × 10.
Hyperextension (lifting the torso from a prone position with the hips across a high bench with fixed feet) 3 × 15-20.
Bench press, lying - 3 × 12-15.
Bringing the elbows forward on a peck-dec machine - 2 × 12.
Row to chest with medium grip on a high block - 3 × 12-15.
Ups of the torso with turns on an inclined board - 2 × 15-25.
Hanging leg raises on the bar - 2xMax.

Methodological instructions for this complex are the same as for the previous one.

Type "X" backbone characterized by the same width of the shoulders and pelvis, pronounced waist and overall proportionality. This is, of course, the most feminine type of build, but when neglected, it often takes shape 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 addition is to maintain the tone of all muscle groups and prevent excess body fat.

type "X":

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

Warm up - 5-15 minutes.
Raises of the torso on an incline 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-down) 2 × 12-15.
Row to the chest with a parallel grip on a high block - 2 × 12-15.
Row to the stomach on a low block - 2 × 12-15.
V-crunches while sitting on the edge of the bench - 2 × 25-30.
Lying Leg Press - 2 × 15-20.
Curl of the legs lying on the simulator - 2 × 10-12.
Pelvic hyperextension - 2 × 15-20.
Abduction of the leg (right or left) on the low block - 2 × 15-20.
Calf Raises, standing - 2 × 12-15.
Incline Leg Raises - 2 × 12-15

Backbone type "H" concludes our anatomical and methodological excursion. This type of addition is characterized by an approximately equal width of the shoulders and pelvis, an unexpressed (and more often - wide) waist. That said, if you suffer from excess body fat, your waist circumference may even exceed your pelvic circumference (in extreme cases, this makes your figure look like a barrel).

The main tasks of women and girls with this type of build are to maximize the release of excess fat and to build up some muscle mass in the shoulders, chest, pelvis and hips (so that their increased circumferences emphasize the waistline and give the figure a more feminine look).

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

(consult a specialist to learn the exercises)

Warm up - 5-15 minutes.
Hanging knee lift on the bar –3 x Max.
Raising the torso (hands behind the head) to the knees while lying on the bench, the feet are laid, for example, on the bar, which is on the barbell racks - ZxMax.
Bench press, lying - 2 × 8-10.
Raising hands with dumbbells on an incline bench - 2 × 8-10.
Crossing arms on blocks, standing in an inclination 2 × 8-10.
Deadlift on a high block - 3 × 10-12.
Row to the stomach on a low block - 2 × 8-10.
V-crunches while sitting on the edge of the bench - 2 × 25-30.
Bench press or squats with a bar in a wide stance - 1 × 12, 1 × 10, 1 × 8, 1 × 6.
Lying leg curls on the simulator - 4 × 8-10.
Standing Calf Raises - 3 × 12.
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 abdominal oblique muscle trainer - 2 × 50-100.

Of course, programs that are by no means individualized for you are described here. These can be adjusted by your personal trainer to more closely match your individual needs. But if you train on your own, then the proposed programs will begin to correct your constitution within 1.5-2 months. These programs really work!

It is very important to understand that the types of skeleton that we analyzed are not very common in their pure form. Most likely, you will find in yourself some combination of two types of traits. Do not be confused by this: after carefully reading the article, you will grasp 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 a woman's constitution that meets the tastes of all people without exception. Your task is not at all to please everyone in a row, but to make yourself worthy of the admiration and love of the person whose favor 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"

If you talk to new girls who have just come to the gym, it turns out that most of them consider themselves fat and want to lose weight. Therefore, to the delight of the instructor, they obediently carry out most of the training on the treadmill. A month later, having lost a couple of kilos, the girls begin to think about how, now, legs, round shoulders and arms. Yes, and it would be nice and!

Therefore, a few more, the most comfortable exercises with weights are added to aerobic loads. As a result, the program for girls in the gym turns into a half-hour cardio session and a set of 5-6 exercises performed in 3-4 approaches, 10-12 repetitions each.

Such a scheme becomes a permanent, familiar and very convenient type of load. And for the girl and for her instructor. At first, it really gives effect. But only for a short time. Then the body adapts to such a load, and the body stops responding to it.

Male beginners progress faster in the gym than women and benefit from their workouts for longer. Professing the progression of working weights, they constantly put their muscles under stress, hanging more weight on the barbell and machines each time. Sometimes to the detriment of the technique of performing the exercise and common sense. They do this because:

It boosts their self-esteem.
Initially, muscle growth is directly related to increased strength.
It's a great way to grab the attention of those around you in the gym.

For women who have recently come to a sports club, such a path of progress and improvement of their forms seems completely impossible, and for the following reasons:

The nail can be broken
The wrist straps leave marks on the wrists
They need a perfect figure, not rough muscle mass.

Girls in the gym are often held captive by all kinds of complexes, cliches and stereotypes. When the initial stage of training is left behind for them, a stalemate arises: they do not want to follow the male way of building muscle mass, but they do not know how to shape the muscles that do not want to grow from fashionable exercises.

At this stage, the training program for women turns into a set of incredibly complex and cunning movements performed with "funny" weights and not giving any effect. Muscles respond to stress, and if not, they don't grow. It would seem a dead end - there is no way out. But, it only seems. There are not a few options for solving the problem, and most of them lie in the characteristics of the female body.

Most women believe that their women's workout in the gym differs from men's only in the set of exercises. Say, there are coarse male exercises, and refined female ones. But this is not the case. All the hard exercises done by sweaty men, squats, deadlifts, and presses, are great for raising your butt, rounding your shoulders, and helping women.

I already talked about exercises for girls and about the technique for performing them in my article. Today I want to tell you about training methods that can help a girl in the gym to achieve the desired result much faster.

Output: there are no female and male exercises, just girls in the gym should train differently than men

Supersets for girls

When at the beginning of the article I wrote that women are more resilient than men, I was absolutely impartial. According to scientific studies, the muscles of most women are predominant. They are not very strong, but they have low fatigue. This means that it makes no sense to blindly copy male training schemes, you need to create your own.

I propose to modify the standard training program for girls, consisting of several exercises performed one after another, by combining them into groups called supersets, where two or more exercises are performed without rest. And there are several types of such groups:

Name	Number of exercises	Muscle group	A bunch of exercises
Superset for one muscle group	Two	Breast	Bench press + lying dumbbells
Superset for different muscle groups	Two	Biceps, triceps	Standing Biceps Curl + Close Grip Bench Press
Trisets	Three	Back	Row of the upper block + pull of the bar to the belt in the slope + pull of the lower block
Nested sets	Three	Triceps	Bench press with a narrow grip + extension of the arms on the block + bench press with a narrow grip (but with less weight)
Giant series	Four	Legs	Barbell Squat + Barbell Leg Straighten + Leg Press + Hack Squat

Despite the seeming complexity, such a training program for girls suits them perfectly in terms of physiology and has undeniable advantages:

The time that the muscles spend under load increases by 2-4 times. This is stressful for them and they have to respond with growth. The muscles of the legs and buttocks respond especially well to such a load. - this is very correct.
Supersets increase calorie burn. By training in a similar vein, a girl can simultaneously increase the density of her muscle mass and lose weight.
Women's brains are better at multitasking than men's. A girl who performs several exercises at once maintains a high level of mental concentration in each of them longer.
Women's workout, built in this style, allows you to do more work in less time, and thereby reduce the stay in the gym.

Note: for a women's workout, consisting of supersets, to be truly effective, the exercises must be selected taking into account the location of the simulators. The time to move from one to another should not exceed 8-10 seconds.

Output: Women's Superset Workout is the perfect workout program for a girl in the gym

Workout for a girl with a delayed lowering of weight

This is another effective variation of the gym training program for girls. Although women are more resilient than men, their process of increasing explosive strength is worse. Therefore, all sorts of male tricks when lifting weights will not give them anything. I'm talking about cheating.

This technique is most often used when performing a barbell lift for biceps. When the weight turns out to be too large, men do not lift the barbell with the effort of their biceps, but throw it to the top point with their whole body, and then slowly lower it. Many people love this technique so much that they use it in almost every exercise to gain muscle mass. This gives them the opportunity to train with more weight, but at the same time, it greatly increases the risk of injury.

A workout for a girl with a delayed lowering of weights is always effective.

But for a girl in the gym, this training style is not suitable. To make the most of my endurance, I suggest artificially changing the pace of any exercise. Raise the weight at the usual pace, and lower it, slowing down the movement of the barbell or dumbbells by 2 times. Due to the peculiarities of her physiology, a woman in the gym can perform more repetitions in an exercise if she works slowly.

Output: training for a girl with a slow lowering of the projectile will make the muscles work in a stressful manner. The weight of the burden will have to be reduced, but the result will be worth it.

Workout for women in volumetric style

According to all the same studies, women are easier to handle a large amount of work. I have often noticed girls in the gym who train for 2-3 hours and look great and feel great. In this case, in addition to slow muscle fibers, another feature of female physiology is included in the work - estrogen. By its nature, it is anti-catabolic (prevents the breakdown of muscle mass), acting in the female body as a master at repairing damaged muscle fibers.

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In addition, comparisons of the physical performance of the Chinese men's and women's weightlifting teams have shown that women, unlike men, get more effect from three sets of exercises performed than from one. Based on this, I propose two high volume workout programs for girls in the gym.

Option 1. German volumetric training for girls

The essence of this program is outrageously simple. For each muscle group, the main, most effective exercise is selected, which gives the greatest return and one auxiliary, easier one. For example, for the legs - squats with a barbell and straightening the legs in the machine. And the entire workout consists of 10 sets of barbell squats performed in 10 reps and 3-4 sets of straightenings performed after the squat is completed.

Option 2. Women's training according to the "twenty" method

This variation also does not shine with particular complexity and consists in performing the usual set of exercises, but only the number of repetitions in each approach should be exactly 20.

Both of these options do a great job, but from my own experience, the German vision of volumetric training is more conducive to increasing muscle mass, and working in 20 repetitions gives the muscles a more refined shape.

Output: training for women in a volumetric style is another option for creating a training program taking into account the increased endurance of the female body

Static exercises for girls

This type of exercise has become very popular lately in gyms, especially for women. And this is not surprising, since their blood pressure level is lower than that of men. Accordingly, less blood rushes to the muscles strained during the exercise. Less burning sensation in the muscles, lower pain threshold, which means that the exercise can be performed longer. Static exercise is more effective for women than for men.

The benefits of static exercises for girls are as follows:

There is an increase in strength, without an increase in muscle volume
The density of muscles increases, their relief improves
Ligaments and joints are strengthened
Strong and prolonged muscle contraction causes high calorie expenditure

I suggest including some static exercises at the end of your gym workout. And in order to get a more specific idea of performing exercises in a static mode, I suggest watching a video.

Static exercises for a girl

I have described three options for a workout program for girls. But to include them all at once in the framework of one lesson is not worth it. Rotating them weekly is a good option. If after some time the body begins to get used to them, they can be carefully combined in one workout, since they are all stressful and energy-intensive types of load.

Conclusion

I hope that the variations of the training program for a girl in the gym described by me will allow you to train more varied, interesting and with greater benefit. Be healthy and graceful.