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Ideal Body: What Exercises Will Work For Your Body Type?

In this article, you will learn which exercises will be most effective for you and how you can bring your body to the ideal with the least effort.

You found a new training program, squatted until you sweat, pumped your abs, and swung your legs … But when you look in the mirror, you still see not what you wanted?

To each his own: exercises for different types of figures 

The selected training program may not suit your body type. It is worth figuring out which type your body belongs to and choosing special exercises

In this article, you will learn which exercises will be most effective for you and how you can bring your body to the ideal with the least effort.

Type “A”

Features of the figure – the pelvic region is wider than the shoulder area, the upper part of the body is longer than the lower one, the lower extremities tend to the wide-boned type of addition, while the upper ones tend to the narrow-boned. The waist is narrow, or medium, but pronounced, sometimes underestimated.

The specificity of fat deposition is mainly on the thighs, buttocks, abdomen, and calves, sometimes on the waist. A characteristic feature: the more overweight, the more triangular the figures of this type become.

Losing fat will always dramatically change your “A” body shape for the better. For women of this type, posture is very important – even the slightest stoop emphasizes the unfavorable features of the figure. The advantage of this type is the ability to be proud of a narrow waist.

Guidelines

It is not the weight of the weights that is important, but the correctness of the exercise. The weight is selected so that the last 2-3 repetitions are really “last”. It is recommended to exercise with weights every other day, and on free days of the week – to jog for 20-25 minutes.

Recommended program

  • Bench press lying with a grip slightly wider than shoulder-width on a horizontal bench, 4-5 sets of 8-12 reps.
  • Dumbbell press lying on an incline bench, head up, 4×8-12.
  • Dumbbell press sitting on a bench, 4×8-12.
  • Seated barbell bench press, 2×8-12.
  • Pull off the block from above behind the head with a wide grip, 3-4×8-12.
  • Pull off the block to the stomach with a narrow grip, 2-3×8-12.
  • Standing curls with a barbell (lifting to the biceps), 3×8-12.
  • Dips on the uneven bars, 3×8-12.
  • Squats with a barbell on the shoulders, 2×20-25.
  • Straightening the hips on the simulator, 3×20-25.
  • Leg curl on the simulator, 3×20-25.
  • Calf raises standing on a high bar, 3×30-50 (to failure).
  • Raises the trunk from a prone position, feet fixed, 3×50.
  • Raises of the legs from a prone position, held by hands, 3×50.
Ideal Body: What Exercises Will Work For Your Body Type? 

Type “T”

Features of the figure – with a figure of the “T” type, the shoulder area is much wider than the pelvic. The length of the upper half of the body may be shorter than the lower half. Sometimes the thin bones of the legs are combined with the large-boned upper body. The waist may be unexpressed, slightly wide.

The specificity of fat deposition – with a distinct predominance in the chest, arms, back, abdomen. Fat loss does not always lead to good results. Building the muscle mass in the buttocks, thighs, and maximizing the release of belly fat may be an acceptable option.

Another feature: women of this build often have a large bust and a natural habit of stooping. Therefore, posture and gait are important elements of self-improvement. Any angularity in the gait gives a masculine appearance.

Guidelines

Within 1-2 weeks, it is necessary to perform exercises in one approach with minimal resistance. Then the weight of the weights should be increased so that the last 1-2 repetitions are truly “last”. In the second month, you need to master all the exercises in two approaches. In the third month, the number of approaches increases in exercises for those parts of the body that especially need correction.

You need to train systematically, three times a week (every other day). Those suffering from excess body fat need to do the increased number of repetitions indicated for each exercise.

Recommended program

  • Squats with a barbell on the shoulders, legs slightly wider than shoulder-width, 3×8-10.
  • Straightening the legs on the simulator, 3×10-12.
  • Leg curl on the simulator, 3×10-12.
  • Raises the pelvis lying with your back on a bench, 3-4×10-12.
  • Raises the leg up lying on its side on a bench, a dumbbell is attached to the foot, 2-3×10-12 on each leg.
  • Leading the leg back, a loop of a horizontal block trainer is attached to the foot, 2-3×10-12.
  • Seated Calf Raises, 2-3 x 12-15.
  • Standing toe raises on the simulator, 2-3×12-15.
  • Bench press lying on an incline bench with a grip shoulder-width apart, 2-3×12-15.
  • “Pullover” lying with your back across the bench, 2-3×12-15.
  • Raises the body lying on an incline bench, 2-3×15-20.
  • Leg raises (for the lower abdomen), 2-3×15-20.
Ideal Body: What Exercises Will Work For Your Body Type? 

Type “H”

To achieve a beautiful physique, the backbone of this type, unfortunately, is the most unprofitable, but this, as with a genetic assignment, will have to be reconciled.

Features of the “H” type – the pelvic region is equal in width to the shoulder region, the length of the upper half of the body can be equal to the lower half, be longer or shorter. The skeleton can be thin, normal, or strong. The waist is wide, not expressed, which is why the addition takes on a somewhat rectangular appearance.

In most cases, women of this type tend to be overweight, which further straightens their forms. Characteristic features – the more overweight, the less developed the muscles that form the contours of the figure, the more rectangular it seems. Losing fat for fatties or building muscle in the right places for being overly skinny will always change your H figure for the better.

Recommended program

  • “Pullover” with a dumbbell, lying with your back across a high bench, grip the handle with your palms inward, 4-5×8-12.
  • Bench press lying with an average grip (on an incline bench with the head up), 4×8-12.
  • Raising arms to the sides with dumbbells in an incline, 3-4×8-12.
  • Raises the dumbbell forward, grip the handle with the palms inward, 3×8-12.
  • Pull off the handle of the block from above behind the head with a wide grip, 3-4×8-12.
  • Bending the arms with dumbbells while sitting on an incline bench, 2-3×8-12.
  • Straightening the arm with a dumbbell up from behind the head, 2-3×8-12.
  • Squat with a barbell on your back (or leg press), 2-3×8-12.
  • Straightening the legs on the simulator, 3×8-10.
  • The curl of the legs lying on the stomach on the simulator, 3×8-10.
  • Raising the leg to the side-lying on its side, a dumbbell is attached to the foot, 4×10-12 in each direction.
  • Raising the pelvis from the floor to the “half-bridge” position (with a strong contraction of the buttocks at the top point), dumbbell on the stomach, feet closed, 4×10-12.
  • Raising the knees to the stomach while lying on an incline bench, 3-4×15-20.
  • Raising the torso in a reduced amplitude from the floor, legs on the bench, bent at the knees, 4×15-20.

Type “X”

Those who fit this type “in its pure form” can safely assume that they are lucky. Discovered deficiencies are easily corrected and, as a rule, in most cases are reduced only to weight adjustment.

What characterizes the addition of type “X”? Structure – the width of the shoulder girdle is equal to the width of the pelvis. The lower and upper body are proportional. The waist is thin, sometimes even unnecessary. Due to this feature, the line of the pelvic girdle may be too steep, which does not always make a favorable impression.

The specificity of fat deposition can be different, but with a predominance in the chest and pelvis. This does not spoil the figure, but up to a certain limit. Therefore, the main concern should be to maintain a fat percentage that emphasizes the smooth lines of the figure and maintain good muscle tone. The following balanced exercise program should serve this purpose.

Guidelines

In the first 1-2 weeks, one approach should be done in all exercises. Then, for the exercises that target the areas of the body that are causing anxiety, do two sets. In the second month, two approaches should be done in all exercises, and in the third, three.

With increased fat deposition, you should adhere to the upper repetition limit and try to rest no more than 45-60 seconds between sets.

The weights in the exercises are selected so that the last 2-3 repetitions are really “last”.

95% of women who decide to “correct” their figure, regardless of the type of addition, are overweight. Excess fat distorts the form, no matter how wonderful genetics you have. Therefore, it is very important to normalize food, get rid of addiction to sweet, fatty, and too spicy foods. 

Recommended program

  • Bench press lying on an incline bench, 2-3×8-10.
  • Raising hands with dumbbells on a horizontal bench, 2-3×10-12.
  • “Pullover” with dumbbells over the bench, 2-3×12-15.
  • Row to the stomach on a low block, 2-3×12-15.
  • Backbends on a low block, 2-3×12-15.
  • Squats with a barbell on the back, 2-3×8-10.
  • Curls of the legs lying on the simulator, 2-3×8-10.
  • Raising the pelvis lying on your back, 2-3×15-20.
  • Standing calf raises, 2-3×12-15.
  • Side bends with a dumbbell in one hand, 2-3×10-15.
  • Raises the body on an incline bench, 2-3×15-20.
  • Raises the legs on an inclined board, 2-3×15-20.
  • Rotation of the torso on the disc, 1×100.

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