Diet by body type - nutritional features for the silhouette Pear, Apple, Hourglass, Rectangle, Inverted Triangle

Many people think that female figures began to be divided into types only in order to make life easier for designers and fashionistas who choose clothes of the appropriate cut.

In fact, the type of figure is important not only when updating the wardrobe, but also when compiling a diet and training program.

Nutritionists around the world have long recognized the effectiveness of nutrition by body type. Its essence lies in the fact that, within the framework of the generally accepted system of proper nutrition, girls focus on a certain group of products, which allows them to effectively correct the shortcomings of their figure. At the same time, the most unfavorable nutritional factors that increase the shortcomings of a particular type of figure are highlighted.

Nutritional consultants who have completed courses in dietetics may use this system compiling the diet of their clients in cases where the standard weight correction program and the initially selected diet of proper nutrition do not work effectively enough.

And now let's take a closer look at nutrition by body type:

Nutrition according to the type of figure "Apple"

The apple body type refers to one of the three main body types. With this physique, fat accumulates mainly in the abdomen, chest and thighs - that is, in the upper body. Often, the hands of representatives of this type of figure also have fat deposits, which are the most difficult to remove. But the legs of the "apples" are relatively thin.

The owners of the “Apple” figure gain excess weight very quickly, but when correcting weight, the extra pounds at first begin to melt rapidly.

The formation of this type of figure is due high level androgenic activity of the body, due to which the hormones insulin and cortisol are produced in increased quantities. It is the stress hormone cortisol that contributes to the accumulation of abdominal (abdominal) fat.

With the type of "Apple" figure, you must carefully adhere to daily allowance calories, which can be easily calculated by a nutritionist or a woman herself, armed with knowledge of nutrition. At the same time, the distribution of B / W / Y for such women should be as follows: 35% - proteins, 35% - fats, 30% - carbohydrates.

The basic principles of nutrition for the type of figure "Apple":

1. Be sure to eat enough fiber-rich foods. This will remove problems with the digestive system and speed up metabolic processes (remember that the metabolism of "apples" is somewhat slower by nature).

2. Add monounsaturated fats to the menu: seeds, nuts, unrefined vegetable oils. They will help balance your insulin, glucose, and leptin levels.

3. So-called anti-inflammatory fats should be consumed. These include fats from avocados, salmon, whole grains, and olive oil. These fats stabilize blood sugar levels and normalize cortisol production.

4. Focus on light proteins, in particular from low-fat fermented milk products, white meat poultry and lean fish.

5. Eat apples to lower LDL levels in the blood, beans and blueberries to stabilize cortisol and insulin, green leafy vegetables and salads to help burn fat.

6. Instead of desserts, give preference to a small portion of dark chocolate (minimum 72% cocoa). It will contribute to the production of the hormone serotonin, which is the main neutralizer of cortisol.

7. Replace animal fats for the most part with vegetable ones.

8. Give up alcoholic, sugary carbonated drinks, store juices (nectars) and coffee. Instead, it is better to drink natural herbal and fruit teas, purified water, ginger broth.

9. Ban fast food, junk food (chips, crackers, salted nuts, snacks), products with artificial sweeteners and fructose syrup, processed carbohydrates, sausages, fatty meats and fish.

10. Add cereals and bran, lentils, peas, beans, dairy and dairy products with a low percentage of fat (up to 5%), dietary types of cape and fish, seafood, dried fruits and citrus fruits.

Nutrition according to the type of figure "Pear"

With the “Pear” figure type, fat accumulates mainly in the thighs and buttocks (sometimes the legs are also full). Women "pears" are most prone to the formation of cellulite. But, fortunately, the fat on the thighs and buttocks is subcutaneous fat, and it is much less dangerous than the fat surrounding internal organs eg abdominal.

Women owe this type of figure to the increased production of female hormones - estrogen. Therefore, their task is to prevent hormonal imbalance in the body, so as not to cause even more estrogen production.

If you have a Pear body type, then stick to the following B / F / U distribution: 25% - proteins, 25% - fats, 50% - carbohydrates (but not simple, but complex).

The basic principles of nutrition for the type of figure "Pear":

1. Avoid starvation and restrictive diets, otherwise the body will turn on the economical mode, slow down the metabolism and begin to accumulate body fat in reserve.

2. Practice fractional nutrition, eat 5-6 times a day.

3. Give up simple carbohydrates and starchy foods that cause appetite within an hour after eating.

4. Drink tomato juice, cook dishes and salads from tomatoes. This will allow you to quickly regulate metabolic processes in the body.

5. Eat seeds that allow you to stabilize the production of estrogen.

6. Include cruciferous vegetables, lean meats and dairy products, fresh fruits and vegetables, broccoli, beans, whole grain cereals, light protein meals, green vegetables, lean fish, dark rice, wholemeal bread, low-calorie soups without potatoes .

7. Limit your intake of coffee, factory juices and soda. Replace them with natural freshly squeezed juices without added sugar, unsweetened homemade compotes and fruit drinks.

8. Avoid white rice, mayonnaise and sauces, fatty meats and fish, alcohol, saturated fats, tofu, and unfermented soy products.

9. Avoid (or severely limit) estrogen-boosting foods: soy, legumes, spinach, pineapple, citrus fruits, strawberries, blackberries, blueberries, Brussels sprouts, flax seeds, spices

Nutrition according to the type of figure "Hourglass"

Girls with an hourglass body type have well-balanced hips, shoulders and chest, and a well-defined waistline. This is the most feminine type of figure. However, even such girls can gain excess weight, which will be evenly distributed both in the upper and lower parts of the body.

This type of figure, as a rule, is due to a reduced production of thyroid hormones and a fairly fast metabolism. The distribution of B / W / Y for this type of figure should be uniform.

Basic nutritional principles for the hourglass body type:

1. Reduce portions and start eating fractionally.

2. If you want to lose weight, reduce your intake of simple carbohydrates and focus on low-fat protein foods.

3. Add chicken and turkey fillets, low-fat dairy products, low-fat fish and seafood, egg whites, raw vegetables and fruits, whole grains, beef, seaweed, brazil nuts, natural non-hydrogenated coconut oil.

4. Avoid pastries and confectionery, milk chocolate, avocados, fatty meats and fish, fried and smoked foods, whole wheat pasta, non-fermented soy products, coffee and caffeinated beverages, broccoli, Brussels sprouts, cauliflower, corn , peanuts and peanut butter, mackerel and tuna, as well as other fish that may contain mercury, fluoride and chlorine-containing water.

Diet according to the type of figure "Inverted Triangle"

With the “Inverted Triangle” body type, girls have broad shoulders and massive breasts with narrow hips and a relatively small waist. In this case, the main task is to balance the upper and lower parts of the body with the help of properly selected nutrition.

Basic nutritional principles for the Inverted Triangle body type:

1. Focus on protein foods and complex carbohydrates, watch your drinking regimen.

2. Enter into the diet low-fat varieties of meat and fish, eggs, dairy and sour-milk products of medium fat content, whole grain cereals, bran.

3. Reduce or eliminate confectionery, pastries, fatty meats and fish, sugary juices, soda, fried and smoked foods.

Nutrition according to the type of figure "Banana"

This type of figure is inherent in fairly slender girls without a pronounced waistline, hips and chest.

The main problem of this type of figure is the loss of muscle tone, which must be corrected with the help of physical activity.

Basic nutrition principles for the Banana body type:

1. You can eat almost any harmless foods that do not disrupt metabolism.

2. From fats, give preference to vegetable fats.

3. Watch your daily calorie intake, do not allow a large calorie deficit.

4. Introduce sufficient amounts of light protein foods into the diet, which will allow the muscles to grow effectively.

5. Eat foods rich in calcium - you need it for correct formation bone mass and regulation of body composition.

6. Stick to the drinking regimen (at least 8 glasses pure water in a day).

7. Enter into the diet dairy and sour-milk products, whole grains, seafood, lean meats, natural juices, fresh fruits and vegetables.

8. Give up fast food and junk food.

Nutrition according to the type of figure "Rectangle"

The owners of such a figure do not have a pronounced difference between the waistline, hips and chest, but unlike the Banana figure, they tend to accumulate abdominal fat.

The basic principles of nutrition for the type of figure "Rectangle":

1. Focus on the right fats that reduce the risk of developing cardiovascular
vascular diseases and do not increase the level of cholesterol in the blood.

2. Add fish, olive oil, nuts, complex carbohydrates, fruits, vegetables, legumes to your diet.

3. Stick to the daily calorie intake.

4. Limit rich pastries, breads and pastas made from high-grade flour, sweets and confectionery.

And, remember, no matter what type of figure you have, you should always stick to proper nutrition and the necessary physical activity. Good luck with your body shaping!

Was this article helpful to you? Then like us and write in the comments, what type of figure do you have, and does your diet meet our recommendations?

Among the main features of such a figure, the following can be noted:

• full shoulders and chest that visually enlarge upper part body;
• no emphasis on the waist;
• the silhouette of the figure has rounded shapes;

First, you need to constantly monitor your weight. To do this, you need to significantly reduce the amount of carbohydrates consumed.

Secondly, it will be useful to increase the amount of fiber in your diet. This will not only have a positive effect on the figure, but also help the work of the heart and intestines.

It is for the owners of this type of figure, for sure, it will be pleasant to know that it is easier to remove fat from the waist than from the hips. This so-called visceral fat. Its excess in the body is associated with diseases such as diabetes and heart disease. These women usually have elevated levels of cortisol, the stress hormone.

This will help diet, as well as sports. You will need at least 3 cardio workouts of 40 minutes each during the week. Stretching and yoga classes will also be useful.

When following a diet, it is important to focus on foods that contain so-called "slow" carbohydrates. These include buckwheat, millet. Do not do without lean meats.

Under the ban for the owners of the figure "apple" should be all "fast" carbohydrates. These are white bread, white rice, potatoes, sugary drinks and some fruits (melons, bananas, grapes).

So, a representative of the “apple” type has a diet called anti-flour.

A typical representative of this type from famous women- Angiolina Jolie

2. Diet for the "Pear" figure.

For this type of figure, one can note the following features:

1. heavy buttocks and wide hips, rounded knees and calves;
2. the waist is noticeably pronounced;
3. shoulders and chest noticeably narrower than the hips;
4. if there is a set excess weight, then it is deposited on the hips and buttocks;
5. waist-to-hip ratio less than 0.8.

There is one feature here - the fat located in the thighs and buttocks is consumed in last turn. On the one hand, this is “healthier” fat than belly fat. The nose of the other side is much more difficult to deal with. This is the so-called subcutaneous fat, which is located directly under the skin. This type of fat is directly related to the speed of blood flow.

If you draw up a generalized diet plan for this type of figure, then an increase in “slow” carbohydrates and proteins is required. But the most important thing for defeating fat "below" is a significant reduction in fat intake. And first of all animal origin. So point number 1 in the diet for women of the "pear" type is an exception to the diet:

• fatty meat;
• animal fats such as methane and cream;
• refined vegetable oil.

But you can't do it without fat. Therefore, you need to add healthy fats including useful Omega 6. And this is, first of all, unrefined extra virgin olive oil. True, the difficulty of these women lies in the fact that the use of unrefined olive oil should be reduced to a minimum - 1-1.5 teaspoons per day. And it is better to alternate olive oil with other useful for female body oils (linseed, pumpkin, sesame)

Allowed products for this type of figure:

• high-fiber vegetables (zucchini, pumpkin, broccoli);
• dairy products;
• lean meat;
• unsweetened berries and fruits (gooseberries, cherries, plums and green apples).

Any "fast" carbohydrates should be avoided. These include sugary drinks, desserts, and high-sugar fruits. Butter and nuts should also be banned.

So for this type - low-fat diet!

From physical activity, it is better to give preference to an exercise bike and running.

A typical representative of this type of famous women is Jennifer Lopez

3. Diet for the hourglass figure.

Among the main features of this type of figure, the following can be noted:

• the volume of the chest and hips is the same;
• excess weight is deposited evenly - in the upper and part of the body;
• has a pronounced waist.

The best way is to prevent weight loss. And this will help healthy eating habits and optimal physical activity. You can stop at dance classes, yoga or aerobics.

A typical representative of this type of famous women is Catherine Zeta Jones

4. Diet for the "Rectangle" figure.

This is the female-boy body type:

• narrow shoulders;
• narrow hips;
• not big breasts;
• protruding ribs.

If these women gain weight, then fat accumulates on the abdomen and thighs.

What should not be eaten in order not to gain weight? Avoid: Coffee and sugar (the most harmful foods). As a regime, it is not recommended to eat after 8 pm.

Under the ban should be sugar in all forms.

As sports programs - light exercises, no effective strength training (Pilates, aerobics, swimming and dancing).

A typical representative of this type of famous women is Mila Jovovich

The history of the change in female figures

It turns out that the type of a woman's figure depends not only on her natural data, but also on the historical era in which she lives. Over the past 60 years, the average type of female figure has changed significantly. so what happened to us.

In the middle of the last (20th) century, the main type of figure was - " hourglass».

According to researchers from the National Institute of Great Britain, the average type of female figure in 2009 is a "rectangle".

How have women changed?

• have become 35 cm taller
• become denser by 1 dress size
• thighs are 3 cm smaller
• became more "loose"
• increased leg size

Researchers attribute these changes to dietary changes. In the 50s and 60s, the average calorie intake was the same - about 3,000 calories per day. But the ratio of fats and carbohydrates has changed dramatically.

In the 20th century, women:

• ate 8% less fat than we eat;
• drank significantly less alcohol (probably due to an increase in beer consumption);
• ate 2 times less potatoes and 3 times less bakery products;
• spend 1000 calories a day on homework as opposed to the 550 calories that modern woman;
• walking and cycling;
• the amount of hormones consumed has increased significantly due to the presence of hormones in beer, fast foods and the use of hormonal birth control pills.

It's no secret that not all of us think about the type of our figure, especially about the appropriate type of diet. Many representatives of the weaker sex wish to have a beautiful, slender figure. Sometimes intense workouts in the gym and exhausting diets do not give the desired result. And the reason for this is the difference in body types. For those who have extra kilos, they settle in the waist area, for the second - on the troubles and buttocks, and for the third, in general, it is difficult to gain weight. The first thing to do is determine your body type. There are four main types: "triangle" (type V), "rectangle" (type H), "apple" or "circle" (type O), "pear" or "trapezoid" (type A).
Let's take a closer look at each of the types to make it easier to navigate and choose a diet that fits directly to your type.

Type of female figure "Triangle".

A woman of this type has shoulders wider than her hips, large breasts and almost flat buttocks. Specialists call this type android. Owners of this type are not inclined to gain, because. have a high metabolism. However, malnutrition and a sedentary lifestyle directly affect the body's metabolism. And as a result, fat deposits appear in the form of folds on the back and sides, adding extra centimeters to the waist. All this leads to the emergence of a number of serious diseases: lipid metabolism disorders, increased cholesterol levels, hypertension.

SPORT.

As a rule, women of this type of figure are distinguished by high endurance and performance. Therefore, a complex is suitable for them strength exercises on simulators, and classes that allow you to develop different groups muscles - this is swimming, running, tennis and even mountaineering. To maintain a figure, one should not exclude a set of daily exercise exercises according to the type of figure.

DIET.

Exclude: carbonated drinks, salted nuts, pastries, cream, sour cream. Limit: meat and meat products with a high fat content (sausages, sausages, grilled chicken, lard, boiled pork, etc.), as well as smoked meats and pickles. Use in cooking minimal amount salt and spices. You can: fiber, mostly it fresh vegetables fruits, which should make up half of the diet. Lean fish, dairy products and beans will be a source of protein for the body. Drink 8 glasses of pure water a day. And most importantly, divide the meal by the hour. It is advisable to take food at the same time, while the intervals between meals should be no more than 4-5 hours.

Type of female figure "Rectangle".

In representatives of this type, the difference between the girth of the chest, waist and hips does not exceed more than 20 cm. Rib cage wide, straight. Waist - expressed indistinctly. The hips are smoothed, without roundness. It is noted that women of this type are thin, have beautiful slender legs. They are emotional and impulsive, quite energetic and easy-going. However, not the right lifestyle leads to changes in the figure. A rounded tummy appears, folds form on the sides, hips and buttocks become flabby, this can happen even before the age of 30, while the arms and legs remain slender.

SPORT.

It is forbidden to give the body a load associated with lifting weights, both in the gym and at home. Yoga classes or exercises aimed at stretching the muscles of the back and legs, and strengthening the press can be an excellent option. Aerobics, dancing (Latin, Oriental and others), running, walking, swimming will help maintain the figure of this type of representatives throughout their lives.

DIET.

Exclude: foods containing caffeine (chocolate, cola, etc.). Alcohol, cigarettes. Cakes, cakes, muffins and other simple carbohydrates are also contraindicated. First of all, this is due to the normalization of blood glucose levels, and the normalization of the endocrine system.
You can: start the morning with a hearty breakfast. However, as a morning drink, it is better to give preference to green tea. It is better to eat at the same time, the mandatory inclusion of protein in the diet. Give preference to home-cooked food, mostly baked and steamed. Do not forget to include fresh vegetables and fruits in your diet, and soft fiber foods (banana, strawberries, pears,) are best eaten raw. Hard cheese, feta cheese and non-fat dairy products will not only become a source of protein, but also help strengthen the nervous system.
It is not recommended to eat after eight o'clock in the evening. For dinner, try to choose light, well-combined foods. Preferably several times a year fasting days. For example, during those days, do not eat anything, but only drink freshly squeezed vegetables or fruit juices, the latter must be diluted with water, as well as herbal teas.

Type of female figure "Circle" or "Apple".

Women of this type have magnificent forms, plump cheeks, a pronounced belly. The almost complete absence of a waist makes you seriously think about maintaining it. The chest is lush, the back is even, without unnecessary bends. It was such magnificent female forms that inspired the artists of the past.
Women of this type are optimists by nature, have a good appetite and often like to treat themselves to something tasty. Unfortunately, they prefer to lead a sedentary lifestyle: sit with a book or in front of the TV, or do needlework. The result is a set of extra kilos, swelling caused by poor blood circulation. As a rule, these women tend to be overweight since childhood or during adolescence.

SPORT

Must do in the morning morning exercises, because it will speed up the metabolism in the body. Classes on a stationary bike, aerobics, running, swimming, cycling, skating or rollerblading, sports dancing, and even hiking, i.e. all active species sports. The main thing is to do it daily.
If possible, conduct general massage courses several times a year. Procedures will not be superfluous: circular or Charcot shower, underwater massage, pearl baths.

DIET.

Exception: It is forbidden to sit on strict diet, initially dropping a few kilograms, through short term they return with a vengeance. As a result, a naturally slow metabolism will become even slower. Conclusion: take care of your health.
To reduce the load on the kidneys, stop drinking liquids, including water, 1.5 hours before bedtime. The required amount of liquid, if possible, try to take during the day Limit: it is desirable to minimize the consumption of red meat, fatty, smoked, fried and salty foods. Carrots, beets, potatoes - eat only in the first half of the day, in moderation, as they contain a large amount of carbohydrates.
Salt, spicy, seasonings, sweet and sour, the restriction of these products contributes to the excretion excess fluid from the body. You can: try to divide your meal so that in the morning, at breakfast, take more calories, at lunch - a little less. And after 15 hours, it is advisable to switch to vegetable salads low in salt and fat. It is important to include in your diet: fish, poultry, eggs, sesame seeds, onions, garlic, fresh, seafood, citrus fruits. But vegetable oil, tea - in moderation. Food should be prepared with a minimum of fat, namely: baked, boiled, raw or steamed. To improve kidney function, periodically use a decoction of parsley and horsetail.

Type of female figure "Trapezoid" or "Pear".

Thin waist, narrow shoulders, small breasts, narrow wrists, rounded hips, wider than shoulders are the main characteristics of this type of female figure, called gynecoid, due to the presence a large number estrogen. Women of this type are contradictory and fickle natures. They are used for frequent mood swings throughout the day. Their grievances, as a rule, are seized with sweets. As a result, excess calories are deposited on the thighs and buttocks.

SPORT.

It is important to include in your classes exercises that give a greater load on the hips and buttocks. Classes on an exercise bike, running, stopper, rollerblading, jumping on a trampoline - will be a great addition to daily activities. At the same time, do not ignore the shoulder girdle, push-ups will be a great addition to that.

DIET

Exclude: Anything that stimulates appetite (flavors, monosodium glutamate), spicy, spicy and sour. It is advisable to make breakfast light, not burdensome, for example: muesli or toast with jam. Limit: ice cream, spices, red meat, sour cream, fatty desserts. You can: in the morning on an empty stomach, drink a glass of water with lemon without gas - it will help start the digestive system. For women of this type, separate meals are suitable.
Breakfast is carbs. Lunch should be light, while dinner should be more voluminous. It is in the evening that the metabolic processes of the body are the highest. The time interval for eating between lunch and dinner should not exceed five hours. The last meal should be three hours before bedtime.
The basis of the diet should be foods rich in fiber: cereals, fresh vegetables, fruits, low-fat dairy products, fish and poultry.

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Body types: fitness and nutrition

Any female figure is beautiful in its own way. So it’s not worth changing - just love your body even more. In this article, we will tell you what exercises will help to correct the features of the figure and what nutrition according to the type of figure is recommended by nutritionists.

This is the most feminine look - fragile shoulders, a thin waist, steep hips and buttocks. And if something superfluous is deposited in you, then it accumulates below - in the area of ​​\u200b\u200bthe most attractive parts of the body (due to the high production of estrogen hormones). Let others envy! But you still keep your hips in your hands.

Fitness with a pear shape

Nature has rewarded you with beautiful and strong legs - they will be useful in the fight against possible figure flaws. Cycling, running, interval cardio, walking, swimming, skiing, intensive and circuit training in the gym, various martial arts - this is the best choice for you.

Exercises for the figure "pear"

Lunge right forward: the back is straight, you can lean forward slightly. In this position, perform three springy squats. Pushing off the floor with your supporting foot, return to a standing position and immediately step into a lunge with your left foot. Make three springs again. Hands on the belt or along the body, you can take a small load. This is one rep, and your goal is 15 times.

Fold the shock absorber in half and secure in front of you at chest level. Grasp the handle and step back to such a distance that the projectile is stretched, and the arms are straightened, the legs are apart. Squat down: the knee does not go beyond the projection of the foot, the back is even. Hold for a couple of seconds and stand up while performing a pull to the belt (remember to bring the shoulder blades together). This is one repeat. Do 15-20 of these.

Lie on your back with your feet on the wall: the angles at the knee and hip joints straight. Raise the pelvis, tighten the buttocks as much as possible. Hold like this for 30 seconds. Lower yourself to the starting position and repeat the lifts 15-20 more times. You can use a fitball instead of a wall and then the exercise will look like this:

Do your workout in a circuit mode, minimizing your rest after each exercise. Complete 3-4 rounds in total. Respite between the last - 40-60 seconds. You can do this every day.

Video: pear shape exercises

Nutrition for a pear shape

Violation of lymph circulation and, as a result, the appearance of edema, cellulite - typical problems girls with narrow shoulders and mouth-watering hips. Nutritionists recommend such prevention.

Start the day not with a hearty breakfast, but with a green smoothie or just a fruit salad to start the cleansing of the body. In an hour or two it will be possible to eat something more solid.

At lunch and dinner, add a portion of green salads to the main dishes.

It is important to eliminate or at least reduce the consumption of alcohol and caffeine.

Add antioxidant spices to your diet - cinnamon, ginger, cardamom.

Don't mix different types protein in one meal, reduce the consumption of red meat to 1-2 times a week.

Eat at least 4 hours before bed.

the beauty

Another name for this type is "athlete". You have an athletic build with prominent shoulders and narrow hips. Your main advantage is long legs.

Fitness with an "athlete" figure

The main fitness priority for you is working on proportions. To balance your shoulders and pelvis, focus on your buttocks and thighs. Appropriate physical activity – speed skating, cross-country skiing, intense workout in the gym.

Inverted triangle body exercises

Spread your legs much wider than your shoulders and turn your feet to the sides as much as possible. Hold a dumbbell or kettlebell in your lowered hands, between your legs. Keeping your back straight, lower yourself into a squat: your knees move along your feet. Hold on for a couple of seconds. Due to the effort of the legs and buttocks, return to the starting position. Do three sets of 14 reps. Rest - 60-90 seconds.

Sit on the edge of the seat, lean forward, keeping the arch in the lower back, fix the resistance that is suitable for you. With the effort of the hips, take the legs to the sides, the back is straight. Hold and slowly return to the starting position. This is one repeat. Do 20 of these. Rest 40-60 seconds. And again 20. Rest again to master the last 20.

Get into a plank position with a wide stance. Keeping muscles tight, bring right knee to the left shoulder. Hold for a couple of seconds and return to the starting position. Immediately do the same on the other side. Continue alternating legs for 40 seconds. Do three of these.

For your figure, as well as for the pear figure, exercises for pumping the buttocks are relevant (the link is given above).

Video: exercises for the inverted triangle figure

Nutrition with an "athlete" figure

The problem of excess weight is unlikely to bother you, but the lack of muscle mass may well. Try to adhere to the standard rules of rational nutrition: fragmentation, abundance of vegetables, reduction of refined, fried, canned food. And make sure you get gram of protein per kilo of weight per day. With smaller portions of protein, there is a risk of becoming the owner of a skinny fat figure.

the beauty

And again we have to remember the obvious: a tan is a tan, and the skin should be even and well-groomed, so moisturizing creams and oils will help you. Apply the latter immediately after a shower without wiping off - so they are absorbed faster. We didn’t have time to visit the sun - it doesn’t matter, self-tanning will fix everything. But choose light shades - true ladies do not fry to the color of eggplant. And don't forget about makeup. Shades of soft, pastel colors or bright lipstick will always add to the image of femininity.

Most likely, you are thin, but at the same time strong. Your shoulders and hips are the same width, but the waist and buttocks are not very pronounced. Without regular strength training graceful representatives of the "rectangles" run the risk of turning into a reed.

Fitness for a "rectangle" figure

Owners of this type of figure are the easiest to achieve sports results. It's easy for you to grow muscle mass: If you take advantage of this feature, the body will look great. The proportions will become more harmonious due to the development of the shoulder girdle, back and hips. Just be careful with exercises on the oblique abdominal muscles - they can make the waist wider. Your program is intense work in the gym (when you lift more weight, wear a weightlifting belt) combined with cardio.

Exercises for a figure of the type "rectangle"

Stand up straight, holding the projectile in front of you with a direct closed grip shoulder-width apart. Taking the pelvis back and without bending your back, tilt the body forward, to the parallel with the floor: drive the barbell as close to the legs as possible. Bringing the shoulder blades, perform a pull to the belt: the elbows move back. Then progressively return to the starting position. You have 3 sets of 13 repetitions with a comfortable weight (for example, 15-25 kg).

Lunge back with your left foot - to a right angle in the right knee: the back is straight, the dumbbells are in the hands at the shoulders, the vultures are parallel to each other, the elbows are directed forward (A). Use your supporting leg to stand up and press up at the same time (B). Immediately progressively return to position A. Perform 14 lunges on one and the same number on the other leg. Dumbbell weight - 4-7 kg (adequate to your form). Only 3 approaches.

Lie on your back and lift your legs. Raise the shoulder blades with the force of the press and pull the right limb towards you with your hands. Do not bend your knees. Hold this folded position for a couple of seconds and then, without sinking to the floor, change legs. Do "scissors" for 30 seconds. Do 3 of these sets. Rest between sets in all exercises - 60-90 seconds.

Video: exercises for the "rectangle" figure

Nutrition with a rectangle shape

Fragile girls are often prone to anemia, react briskly to weather changes and pressure drops, so they must ensure that there are a lot of vitamins on the menu.

Make energy-rich foods the basis of your diet: red rice, animal protein, pecans (3-4 pieces are enough several times a week), legumes (red lentils and black beans are especially good).

Fatty fish, seafood and eggs should be on the menu at least 2 times a week.

It is important not to skip breakfast and get 2 servings of complex carbohydrates daily.

Keep an eye on the intake of healthy fats: your daily rate is 3 tbsp. l. vegetable oil (olive, sesame, linseed), 50 g of nuts or 1 tbsp. l. sesame.

Beware of vegetarianism, and especially a raw food diet - such diets are fraught with cycle disorders or, for example, amenorrhea for you.

the beauty

Slenderness is given to you by nature. And you are unlikely to be upset. But modest reserves of subcutaneous fat can affect the quality of the skin. The sebaceous glands produce sebum, which creates a protective hydrolipidic mantle on the surface of the epidermis. In your case, there is a risk that not enough of an important substance is produced, and this already leads to dryness and sensitivity of the skin. So moisturizers should always be in your cosmetic bag - use them in the morning and evening. Take the course. Apply a moisturizing or nourishing mask to your face for five days in a row to increase skin firmness and elasticity. And don't forget the eye cream.

Everything is very harmonious here: pronounced chest and hips are combined with slim waist. Alas, you tend to be overweight. But - hurrah! - even if extra pounds arrive, they are evenly distributed above and below. The waist remains noticeable.

Fitness for the hourglass figure

Your physical activity should be aimed at accelerating metabolism and maintaining the waist as a guarantee of harmonious proportions. In this case, dancing, functional training, medium-intensity cardio, circuit training are optimal.

Exercises for an hourglass figure

Lower into a squat: hands clenched into fists at the face, back straight, knees do not go beyond the projection of the foot, socks slightly turned outward. Now get up and, moving the pelvis forward, straining the body, perform a powerful kick with the right foot to the side (the left one is slightly bent). Return the limb to the floor and immediately lower yourself back into a squat. Rising, swing with the other leg. This is one repeat. Do 8-10 of these.

Fold the projectile in half, fasten it in front of you and move away so that the shock absorber is taut. Bend over on slightly bent legs and with a straight back. Stretch your arms forward (handles facing down): together with the body, they should be almost parallel to the floor. Bringing the shoulder blades together, perform a pull: the shoulder, forearm and shock absorber should be in the same plane. Do 15 of these pulls.

Lying on your back, bend your legs at a right angle. Straighten your arms along the body (palms facing up). Lift your shoulder blades off the floor and crunch. The hands will move forward as if someone is pulling on them. Hold like this for a few seconds and accept and. n. Do 20 repetitions.

Your attention should be drawn to weight loss exercises.

Video: exercises for the hourglass figure

Diet for an hourglass figure

The main rule for you is to monitor the balance of the diet and prevent bouts of severe hunger, fraught with overeating and weight gain.

Have 2 light snacks between breakfast and dinner to avoid evening gluttony and sugar spikes throughout the day.

Avoid "mucus-forming" foods in the afternoon, that is, after 17:00: these are avocados, sesame seeds, nuts, cereals.

If you have a sweet tooth, do not completely exclude sugar, but watch its quantity and quality - choose a natural composition, replace white sugar with honey or stevia.

Do not eat desserts and fruits after 4:00 pm.

the beauty

For such an exciting chest, special care is needed - pay attention to cosmetics for the décolleté area. If you use it every night, then you won’t remember such problems as dry skin or stretch marks. Apply the product moving upward from the base of the chest to the chin. During hygiene procedures, do not be too lazy to massage your chest with a stream of warm water.

You are very lucky with your legs and chest. The former are invariably slender and graceful, while the latter, on the contrary, is not devoid of volume. But the rears are not the most outstanding. Excess is deposited in the middle part of the body and in the same chest. The problem area is the stomach, which would be nice not to pull in, but to pull it up.

Fitness for the "apple" figure

By working on risk areas - the stomach and shoulder girdle - you will further emphasize the dignity: chest and legs. Dancing (for example, zumba, pole-dance), functional training, intensive circular and interval classes, trampolining will help you with this. The main task is to unwind the metabolism and work on the muscles of the press and arms.

Exercises for an apple shape

Lie on your stomach, put your hands at the shoulder joints, feet shoulder-width apart (A). Use your arms and legs to get into a plank position. Jump with your feet to your hands at close range while sitting. Get up and immediately jump on comfortable height(AT). Immediately progressively return to position A. Perform maximum amount burpees in a minute.

2. Push-ups

Stand upright lying down, palms wider than shoulders, body in good shape, neck - a continuation of the spine. Bending your arms, lower yourself to a right angle at the elbow joint, keeping your torso straight. Push up to return to the starting position. Perform the maximum number of repetitions in 30 seconds. If difficult, do push-ups from a bench or kneeling.

3. "Bicycle"

Lie on your back: fold your arms behind your head, tear your shoulder blades off the floor, tighten your abs. Twist, pulling the right knee to the left elbow, straighten the other leg. Do the same on the other side. Dynamically continue alternating limbs without relaxing the press for 30 seconds.

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