Beautiful type of female figure. How to train girls with different body types? There are lovers of both thin and overweight women

Each woman is a unique personality that differs not only in character and mindset, but also in appearance. However, most of them still strive to get closer to certain standards and exhaust themselves with strict, as well as training in the gym. But few people know that it is possible to achieve the desired results if you are able to do it correctly.

Most people like to measure, classify, and fit everything to certain standards. The female figure also did not go unnoticed, the parameters of which were divided by experts into several types. Now, having learned how to do and evaluate the results correctly, each representative of the fair sex can hide her shortcomings or emphasize her advantages favorably.

Data such as the structure of the skeleton, the proportions and nature of the lines of the body are laid down at the genetic level, and no matter how much a woman adheres to all kinds of diets, she most likely will not be able to achieve the notorious parameters of 90-60-90. So why, then, should you learn to determine your type of figure.

First of all, such knowledge will help in the following:

• select a beautiful and stylish one that hides flaws and emphasizes the dignity of the physique;
• select an individual schedule to deal with problem areas of the body;
• choose a power system to make adjustments and maintain optimal shape.

Often, girls begin to worry about their reflection in the mirror almost in adolescence, but it is worth remembering that at 12-14 years old, the body parameters are not only disproportionate, but also very far from the cherished standards. Pregnancy and childbirth also leave their mark on the figure. Therefore, it is important to take into account such factors and not rush to pick on your forms and try to correct them with the help of exhausting workouts and diets.

How to determine your body type?

Physicians and fitness trainers prefer to determine body type by the wrist, thus dividing the physique into:

• asthenic (wrist circumference less than 15 cm);
• hypersthenic (more than 18 cm);
• normosthenic (from 15 to 17 cm).

They also classify body shapes by metabolic processes in the body. But the most popular are methods for comparing physique with fruits and geometric elements. According to this, the figure is conventionally divided into 5 types, based on the proportions of the body. In order to determine them, you only need a measuring tape and simple calculations that take into account the ratio of hips, shoulders, chest and waist.

Measurements should be done as follows:

• Breast volume can be measured over a regular bra (no push-up), at the most prominent point around the back. It is important to keep the tape parallel to the floor.
• Waist measurements are taken in a narrower part of the body, slightly above the navel. In this case, the abdomen should not protrude or retract.
• The hips are measured at their widest point (from the bone around the buttocks). The tape is also kept parallel to the floor.
• Shoulder width is a plane measurement. It is enough to measure the distance from one shoulder to the other.

At the time of taking measurements, do not press the centimeter too tightly to the body, otherwise the obtained values ​​will be incorrect.

When all the data has been received, you can start calculating. Trying to simplify the task, some girls prefer to use special online calculators that can be found on sites, but it is not so difficult to determine the type of figure by comparing it with a description, and then checking everything using Bayou's equations.

Shape type "Apple"

A characteristic feature of this physique is the absence of a pronounced waist, with almost the same volume of the chest and hips. Owners are most often overweight (especially fat accumulates in the back and abdomen). They also have rather high breasts and long, slender legs.

Often the classification of such a physique is called O-shaped, rhombus, circle or oval.

It is worth noting that if a woman with the above-described forms gets rid of fat located in the abdomen, then her figure will become close to the "hourglass".

Pear shape type

The type is considered the most attractive and feminine, since such a figure is distinguished by narrow shoulders, small breasts and wide hips (thighs are 5% wider than the bust or shoulders).

To determine, you need to multiply the largest indicator (usually shoulder width) by 0.95. The result is compared with other parameters.

At the same time, the woman's belly is flat, the waist is well distinguished and unnecessary folds do not appear on it. Often, for owners of such forms, the upper part is slightly longer. To confirm your conclusions, you need to divide the volume of the hips or shoulders by the volume of the chest. If the resulting figure is more than 1.05, then the woman has a pear shape.

Formula: OB / SHP = or> 1.05 (where OB is the volume of the hips, and SH is the width of the shoulders).

Such shapes are also called A-shaped, trapezoid, triangle or spoon.

"Hourglass"

This type of physique is often called the most harmonious, since its owners have almost the same volume of hips and shoulders. At the same time, the waist remains clearly defined regardless of weight gain, and the top and bottom of the body are proportional to each other.

Other names for the forms are "Eight", "Guitar", X-figure ".

Women have “” waist volume 25% less than chest, hips and shoulders. So, if the parameters of the waist are divided by the parameters of the bust or shoulders, then the resulting number will be less than 0.75.

Formula: FROM / OB = or< 0,75.

Inverted triangle

Often this type is also called T-shaped, V-shaped, "Strawberry" or "Carrot". Women with this figure are distinguished by narrow hips, medium-sized breasts, thin waist and rather massive shoulders. In addition, the upper part of their torso is much shorter than the lower one, and the legs are always slender and long.

It is worth noting that it is the type of figure that is often found among athletes who are fond of swimming or tennis.

This is because excess fat only accumulates in the neck, chest, arms and shoulders.

In inverted triangle body shape, the bust or shoulders are 5% larger than the hips. So, if the parameters of the upper part are divided by the indicators of the lower one, then the number is greater than 1.05.

Formula: OG / OB = or> 1.05.

"Rectangle"

This type of figure can be conditionally compared with, since it differs in the absence of a clearly defined waist. For women with such forms, the volume of the chest is almost equal to the volume of the hips, despite the fact that the physique looks athletic. The ribcage is quite wide, the hips are not distinguished by anything, and the protruding pelvic bones are visible on them. Also, in women with such a figure, the stomach may protrude forward.

This structure is known as "Banana" or "Ruler" and is also H-shaped.

The main problem of the owners of this body shape- it is a tendency to and strong muscle relief, making them look like men or adolescents.

With a rectangular body type, the waist is 25% less than the width of the shoulders or the volume of the chest. At the same time, the difference between the parameters of the bust, hips and shoulders should be within 5%.

Greetings, beauties! What we are all different and each has its own special beauty. Let's take a look today what are the types and varieties of figures in women and girls. Lately, I like to observe people and analyze their physique, and then come up with what I wear them.

Apparently, an unfulfilled desire from childhood is still whispering in me - to become a stylist or a clothing designer. And now I want to talk about the types and types of figures of women and girls, show in pictures and photos how to define them and talk about various classifications of types.

As a result, you will perceive your body in a new way and draw important conclusions for yourself in terms of health and wardrobe creation.

This can be achieved with original draperies, flounces, ruffles. Use expressive accessories, shoes, handbags that give your look more feminine.

Among the stars and bright celebrities, there are also representatives with a type of figure in the form of a rectangle. For example, here are these examples of photos of women-rectangles.

Shape type inverted triangle or "V- or T-shaped"Or" carrot or strawberry "

A feature of this type of female figure is the following paradox: this figure could be ideal (thin waist, narrow hips, slender long legs, small chest), but if it were not for such disproportionately wide shoulders. Because of this, a woman begins to look quite massive, like a man.

This is the type of figure that most athletes have, this is the most athletic type among all the others. If there is excess fat, then it is deposited mainly in the upper part: in the neck, shoulders and arms. The waist is almost the same as the hips, the OT / O ratio is greater than 0.7.

For women of this type, in order to get closer to the desired parameters, you need to balance the bottom and top of the body. To achieve this goal, strength exercises are needed, such that the load is maximum, but the number of approaches should be small.

In the photo below you can see inverted triangle ladies with body type. Agree that they are no worse than women with hourglasses, you just need to present yourself favorably (click on the photo to enlarge).

Women with a V-shaped figure need to visually narrow the shoulders and widen the bottom when choosing a wardrobe. In addition, they have a very cool trump card - slender legs that need to be emphasized. This can be achieved with skirts and trousers of unusual colors and patterns. Such clothes with a beautiful print will look very original. This maneuver will take your eyes away from massive shoulders.

The top should not be bulky, avoid additional shoulders and flashlight sleeves. Try to choose dark colors for the top and bright colors for the bottom, and then you will have a visually very harmonious silhouette and image. You can see celebrities with the carrot body type in the photo below.

The type of female figure is apple or "O-shaped" or "circle or oval or rhombus"

A characteristic feature of this type of figure is the absence of a waist. This type combines aristocratic posture, slender legs, hips, arms and shoulders, but the waist is completely absent. Such women are naturally strongly inclined to be overweight. Their excess fat is deposited in the back and abdomen. Therefore, for women with this type of figure, the necessary exercises should be aimed primarily at the abdomen.

More recently, I wrote another article on the figure, only talking about the body types that are used in fitness in order to choose the right workout and nutrition. Read the article.

The emphasis in clothes should be on the legs and neckline. This type of figure was highly appreciated by the great Rubens. Usually such women are short, with slender legs and a massive chest. With increasing weight, fat is distributed evenly throughout the body. The abdomen protrudes forward.

When creating a wardrobe for representatives with an apple-shaped figure, you should try to lengthen the silhouette, since these women are often small in stature. This can be achieved with long V-neck sweatshirts, blouses and turtlenecks. The ideal length for skirts is just below the knee or mid-calf. You should not use bright prints, it is better to use neutral and calm colors. You can use vertical lines in clothes, they will visually lengthen the silhouette.

However, in any case, ladies with need to avoid tight clothes, short skirts and horizontal lines, it is better to choose multi-layer models, and belts and belts should also be avoided. Particular importance in the image should be given to beautiful makeup and hairstyle. Below you see stars and celebrities with the apple shape type.

Metabolic types of female figures

If you thought that the typification of female forms stops only on the proportions or parameters of body parts, then you are mistaken. There is another classification of women's silhouettes - according to metabolic types. As I already said, we are all different partly because we have a predominant work of one or another endocrine gland, which affects metabolism.

There are four main metabolic types of female figures:

1. Thyroid or thyroid
2. Adrenal or adrenal
3. Ovarian or ovarian
4. Pituitary or lymphatic

Lymphatic

In these women, the predominant gland is the pituitary gland, which is located in the skull. With a pituitary constitution, a sluggish, slow metabolism is noted, the body retains fluid well and accumulates fat. Usually such women tend to be overweight from childhood. Fatty tissue is evenly distributed. The description of this type easily echoes the apple-shaped shapes, which I spoke about just above.

By their nature, such women are cheerful and sociable, artistic and cheerful. However, they are not very fond of playing sports, which further exacerbates their fullness. Such girls and women can be advised instead of sports fiery dances - salsa, oriental, flamenco.

Thyroid

The name speaks for itself. In such beauties, the work of the thyroid gland predominates. As a rule, these are people with normal weight or even with an asthenic type of figure, that is, a thin physique. This somatotype has something in common with the figure in the shape of a rectangle, so the same clothes are suitable for them as in the photo above. Women look boyish, with small breasts, narrow shoulders, and long limbs.

By nature, people with thyroid somatotype are quick-tempered, get tired quickly, and often suffer from bouts of apathy. It is especially difficult for them during stress, both mental and physical, because the thyroid gland is very sensitive in this regard. The metabolism is quite fast, but with age, if the asthenic systematically overeats and does not play sports, then the figures of this type can get fat.

Ovarian

This is the most feminine option. The work of the ovaries and female hormones predominate. Reminiscent of the pear and hourglass figure types. It is also called the gynecoid or gynoid type of figure. The distribution of adipose tissue is greatest on the thighs and on the buttocks.

Such women are distinguished by perseverance and endurance. They say about such people "They will stop the galloping horse ...". Incorrect nutrition is often present, namely the lack of breakfast. Women of this type usually have no problems conceiving and bearing children.

Adrenal

Representatives of this type are very similar to men in terms of their figure. Such forms are also called the android type of figure. Women have masculine proportions of the body: broad shoulders, narrow hips almost flush with the waist. Resembles an inverted triangle shape. The dominant gland is the adrenal glands, which produce androgens in women.

They have an athletic figure, strong muscles. They are very efficient, they say they need less sleep than other somatypes. They are cheerful, sociable and friendly. They are often leaders. They willingly go in for sports and are generally physically active in life.

Determine the body type by the wrist

In medicine, especially in obstetrics, body structure is determined by the size of the wrist. Size indicates the thickness of the bones of the owner of this part of the body. There are three morphotypes or constitutions of women:

1. Asthenic
2. Normosthenic
3. Hypersthenic

In sports, you can find slightly different names: eektomorph, mesomorph and endomorph, respectively. The circumference of the wrist is the Soloviev index. In the first type it is less than 15, in the second it is 15-17, and in a hypersthenic or endomorph it is more than 17.

New silhouettes of female figures

It turns out that the female figure has undergone changes over the last century and scientists had to introduce a couple of new vegetables into the usual classification of "apple, pear, carrot, etc." Now, when the women gather in groups, you can see the whole garden area. It even becomes funny ...

So what does the shape type look like? "Butternut squash"? Such a woman resembles an hourglass, but due to the fact that over the past decades, the waist of women has become wider, with equal volumes of shoulders and hips, the waist still falls slightly short of the clock. In an hourglass, the difference between the waist and hips is more than 25 cm, and in a butternut squash somewhere only 20-25 cm.It turns out that many beloved Kim Kardashian is only a miserable likeness of an hourglass - butternut pumpkin))

Have you ever seen a figure "eggplant"? In fact, this is the same pear, but without a pronounced waist.

The interesting thing is that "broccoli" similar to carrots, but with more curvaceous breasts. Probably this transformation of carrots into broccoli is the merit of plastic surgeons.

Have you already determined your body type? Share your opinion in the comments to the article. And in the next article we will look at which clothes are right for you. and receive only the most delicious articles to your E-mail. And now a short video on how to choose a dress for the most common types of figures.

That's all for me! With warmth and care, Ravila.

Halle Berry

Hourglass figure - this is the only type that almost any clothing is "permissible". However, in this case, stylists are advised to abandon:

• baggy and shapeless clothing;
• overly tight clothing;
• too tight trousers and jeans;
• too pronounced and clear prints (strip, check, geometric ornament);
• boat neckline (only if you do not have small breasts);
• heavy and dense fabrics (they will plump).

Pear (figure A)

"Pear" - a type of figure, which is characterized by a large width of the hips compared to the shoulders. If the "hourglass" top and bottom are balanced, then the "pear" bottom is always much wider. The top is generally sleeker than the bottom. The waist is narrow, pronounced, sometimes underestimated due to the fact that the body of the “pear” is longer than the legs.

If a woman “pear” gets fat, then fat is deposited mainly on the buttocks, thighs and sides. The more weight, the greater the difference between the hips and shoulders. If, on the contrary, the pear woman loses weight, her figure becomes more proportional. Posture plays a huge role for women with this type of figure. A woman needs to constantly keep her back straight, otherwise the stoop will emphasize all the flaws in the figure.

You are a pear-shaped woman if:

1. hips wider than shoulders;
2. there is more fat on the sides than on the waist;
3. the hips are curved and the abdomen is flat;
4. you have small breasts compared to your hips;
5. you have narrow shoulders and a thin neck;
6. getting fat, you gain weight, as a rule, in the buttocks and thighs, shoulders and face remain the same.

The type of figure is laid down genetically, but this does not mean that there is no way to influence it. With a certain influence of external factors, the female figure can easily change. This is not only about random factors such as the pose you are in most of the time, but also about targeted body shaping.

What are they?

There are many classifications of female figures. Some of them are better known, some less. Two systems deserve the most attention: varieties of the Kibby body type and a comparison of female forms with the letters of the Latin alphabet.

Kibby typology implies several main types:

• Natural;
• Romantic;
• Dramatic;
• Classic;
• Gamine.

However, these types are not the only ones. David Kibby, within each of the listed types, distinguishes bright and soft representatives, and also speaks of mixed species. Determining the shape of the body using the Kibby test is quite difficult.

You will need to not only assess your body objectively, but also pay attention to the bone structure and face.

The letter classification is quite another matter. On its basis, a comparison of female bodies with fruits and even numbers appeared (for example, "banana" - about a rectangular body type or "eight" - about an hourglass-type figure).

There are five main letter shapes:

Each type needs to be described in more detail.

Rectangular shape, or "H"

Women - "rectangles" are often complex due to the fact that their figure is not feminine enough. With excessive thinness, such a body may generally seem androgynous, boyish. The muscles are usually well developed, the figure is athletic, and there is practically no fat accumulation under the skin. When you gain weight, the fat layer is evenly distributed, but the abdominal area is a certain problem area. Women have the notorious sides and tummy, turning the H-shaped figure into an "apple".

The hips and shoulders of the "rectangles" are equal to each other. There is no pronounced bend in the waist, which makes the body appear H-shaped. The chest and hips at the level of the buttocks are equal in girth, so in general the figure looks proportional and harmonious.

The disadvantage of the "H" type figure is that it seems flat. The chest is usually absent or small, the lower body is also unnecessarily straight and flat. It is difficult to correct a body with a wide-boned structure: here it is necessary not only to emphasize the waist, but also to narrow the body as a whole, as if stretching it.

Fortunately, this type of figure has one important advantage that distinguishes it favorably from all others - legs. Girls-"rectangles" have long, slender, attractive legs, therefore, if possible, you need to emphasize them as much as possible. At the same time focusing on the waist and legs, it will be possible to bring the proportions closer to the reference ones.

Inverted triangle, or "T"

This type of figure is also called masculine, since the situation when the shoulders are wider than the hips is more common among the stronger sex. However, you should not despair, since it is quite simple to adjust the proportions in this case. The most striking example is Angelina Jolie, the owner of an athletic figure.

The T-shaped figure has a developed upper part: a curvy bust and straight shoulders with a relatively thin waist. However, the hips are disproportionately narrow and the buttocks are flat.

The upper body is shorter than the lower, which makes the upper feel even heavier.

When you gain weight, the chest and shoulders become fat first of all, fat is practically not concentrated in the lower part of the body. In this regard, problems may arise with full hands, which will need to be corrected in the future. The buttocks and legs remain virtually unchanged despite the weight gain.

Another cause for concern is the stomach. With a weakly expressed waist, the protruding belly makes the figure barrel-shaped, and therefore girls with an inverted triangle figure often think that their type is “apple”. It should also be borne in mind that the waist is slightly higher than usual. Be sure to focus on the narrowest point (usually just above the navel).

"Hourglass", or "X"

An X-shaped figure is considered a reference. Classic 90-60-90 are just found in girls of this type. However, the appearance does not have to be model. Merlin Monroe, possessing curvaceous forms, just had an hourglass figure.

It is believed that almost any clothing is suitable for such a figure., therefore, its owners can be called lucky. So, when you gain weight, the fat layer is evenly distributed. Both the chest and the hips increase in proportion to each other; it is impossible to single out any one area where fat would accumulate. Hands and feet are getting fat too. Despite the fact that women have a tummy, the waist does not disappear, and their figure retains its original proportions. When losing weight, fat also goes away evenly.

The hourglass is easy to identify by the roundness of the silhouette. All curves will be smooth, shoulders - sloping, buttocks and chest will also have a rounded shape. The upper and lower body are approximately the same length. Interestingly, if we divide the waist circumference by the hip circumference, we get 0.7 - the optimal figure from the point of view of scientists. According to statistics, girls with this ratio are subconsciously chosen by men, since it is believed that the X-shaped body is literally created for carrying a child.

"Apple" or "O"

To imagine an O-shaped figure, you just need to look at the canvases of the Italian painters of the 15th-18th centuries. Such girls look plump even with low weight because of the roundness inherent in the "apple" figure.

The "apple" figure is distinguished by a rounded belly, voluminous chest and full buds, while the legs and arms can remain thin. This dissonance makes the body appear barrel-shaped. The buttocks are usually flat and difficult to change.

Girls with an O-shaped figure will seem fat regardless of their actual weight, since they always have a small belly and sides.

It is interesting to note that this type is the only one in which the lower part of the body is noticeably longer than the upper one. The dignity of the "apple" figure is long and slender legs, growing, as they say, "from the ears." With the right choice of clothes, women-"apples" look much sexier than everyone else, thanks to the appetizing and splendor of forms.

Unfortunately, the hips of the "apple" girls are a bit narrow compared to the bust and shoulders, which makes the figure seem disproportionate. Thus, the primary task is not only to visually narrow the waist, but also to add volume to the hips. You can also make your body slimmer by stretching your figure using the right techniques.

"Pear" or "A"

The pear-shaped figure is the most feminine. Lush hips with narrow shoulders and a small chest are not so rare. According to some studies, the number of women with a similar body type is 30%. If you rarely meet “pears”, then this can only be attributed to the fact that, with the help of some tricks, they skillfully turn the shortcomings to their advantage.

"Pears" are often complex about the volumetric "fifth point" and slightly short legs. The thighs are also quite massive, which makes the bottom look heavy overall. However, this is more than offset by the fragile top. So, the owners of the A-shaped figure have a thin waist, graceful neck, shoulders, arms, a small bust. Thin ankles are another essential advantage of pears.

Pear-shaped women can be called lucky because they have more advantages than disadvantages. You will have to mask quite a bit. Another thing is to correctly emphasize what is given by nature. You do not need to go to extremes and try to make a fashionable boyish out of your feminine figure. No matter what diets the "pear" girl is on, she will not be able to significantly change the proportions. By the way, when you gain weight, fat is first deposited on the hips and legs. "Ears" or "breeches" appear. As a rule, the waist and arms remain relatively thin.

Interestingly, there are special GOST standards that regulate certain parameters when sewing clothes.

Typical figures are not common, so if you know for sure that your figure is far from standard, find a good dressmaker to fit things.

How to recognize yours?

If you cannot clearly determine your body type, then you will have to take some measurements.

First you need to prepare:

• All measurements are taken from a girl who is wearing panties and a bra without push-up.
• The volume of the chest is determined by the most protruding part. In this case, the centimeter tape must be placed parallel to the floor surface.
• The waist is measured at the narrowest part (usually just above the navel).
• The thighs, like the chest, are measured at the most prominent point of both the thighs themselves and the buttocks. Place the centimeter parallel to the floor.

Keep in mind that dimensional signs have nothing to do with the type of figure. You only need to know the ratio of volumes to each other. After all, the definition of the type of figure is made not by parameters, but by which of the volumes are more pronounced.

In addition to volumes, you will need to evaluate the shape visually. After all, measurements do not always provide the necessary information. If possible, take a full-length photo or use a large mirror.

The figures are characterized as follows:

• "Hourglass": the girth of the chest is approximately equal to the girth of the hips, and the waist is much smaller. The difference may be 20-30 cm.
• "Rectangle": the girth of the chest is approximately equal to the girth of the hips, the waist does not stand out much. It may already be 10-15 cm.
• "Pear": the girth of the chest is noticeably smaller than the girth of the hips, while the waist is thin (20-30 cm less in volume than the hips).
• Inverted triangle: the girth of the chest is greater than or equal to the girth of the hips, the waist is relatively thin. At the same time, visually, the shoulders are noticeably wider than the hips, the buttocks are flat.
• "Apple": the volume of the chest is much wider than the volume of the hips, while the circumference of the waist and hips does not differ much. Visually, the waist and abdomen stand out. At the same time, the legs are thin and long.

Does the type depend on the date of birth?

Unfortunately, you won't be able to find out your body type by date of birth. Neither the month nor the year in which you were born influences the formation of your figure. The only thing that can significantly affect her is heredity.

The way of life is also important. It can aggravate inherent deficiencies in the physique. For example, sedentary work will make an already flat buttocks even flatter, but with age they will become flabby and saggy.

A sedentary lifestyle has an extremely negative effect on your figure, so try to exercise regularly or at least do exercises in the morning.

We eat right

Proper nutrition is what the process of losing weight and maintaining health largely depends on. No wonder all professional athletes say that training is only part of the job. The real work begins when it comes time to fill the refrigerator.

A specific diet is appropriate for each body type. The ratios of the main nutrients - fats, proteins and carbohydrates - differ. Many girls hate the word "fat" and try to negate its content in their diet, but this is fundamentally wrong. It is thanks to fats that hair and skin remain smooth and silky, and all metabolic processes proceed in the best possible way. Naturally, we are talking about healthy fats, which are abundant in red fish, olive oil, and nuts.

A completely different matter is carcinogenic fats, which make up a large mass fraction of "bad" foods: buns, sweet yoghurts, hamburgers, chocolate bars. Such fats are not processed by the body and in their undivided form are immediately sent to the fat layer, resulting in the formation of cellulite. Fighting it is not as easy and safe as it might seem at first glance. After all, when these harmful fats are released, the body gets hit, which makes the general condition worse.

They get fat just not from fats, but from carbohydrates. Carbohydrates are converted to glucose faster than other substances. As a result, a large supply of energy is released, and if all of it is not used up, then the surplus will also be deposited in the form of a fat layer. Carbohydrates are essential for the normal functioning of the brain, nervous and digestive systems. After all, fiber is also a carbohydrate.

Proteins are the building blocks of the body. They are not processed into fat, but only used to build muscle. However, you should not give up all other nutrients in favor of proteins alone, as this will inevitably lead to serious problems with the gastrointestinal tract.

For each type of figure, a certain ratio of proteins, fats and carbohydrates is suitable. You should consider in more detail how you need to eat each type, and also understand how you can calculate the calorie rate.

Rectangle

Rectangular bodies look best with minimal body fat. The high-quality muscular frame inherent in this species by nature makes the figure beautiful and fit.

The skin does not sag even with a sufficiently large mass.

The "weak point" in this case is the abdomen and sides. Unfortunately, losing weight locally will not work, so the only possible option is a diet with a predominance of protein. It is necessary to correctly calculate the amount of fat and carbohydrates. So, the share of proteins should account for 45% of the total daily diet, carbohydrates - 40%, and fats - 15%.

Pay particular attention to the quality of your food. Protein should be easily digestible: white meat, eggs, seafood. Give up heavy foods, red meat.

Choose your carbohydrates carefully. Eat only healthy foods: whole grain breads, cereals, fresh vegetables and fruits. If you find it difficult to immediately give up your favorite chocolate snacks, then arrange for yourself one day a week when you can eat everything.

Try to choose vegetable fats over animal fats. Oils (except sunflower) are ideal. Keep in mind that during heat treatment, almost all oils lose their beneficial properties, but by no means their calorie content. If you are cooking in oil, then skip other foods high in fat (nuts, seeds).

Inverted triangle

In this case, the diet does not play a fundamental role, since the proportions are corrected mainly by physical exercises. However, building your glutes requires a lot of protein. Nutritionists do not advise girls with an inverted triangle figure to go on a protein diet, as in this case they can lose their beautiful bust, as a result, the figure will become more masculine.

An excellent solution is protein shakes. If you drink one of these 15 minutes before training, you will be able to give your body a sufficient amount of building material.

There are two ways to make a protein shake:

• based on protein powder;
• from cottage cheese.

It should be noted that the first option is preferable, since eminent manufacturers use only high-quality natural ingredients. You can immediately calculate how much protein you consumed. In the case of cottage cheese, this will not be possible. In addition, it will require a lot more than protein powder. You need to prepare a cocktail not with water, but with milk (or with plant milk if you are lactose intolerant). This will improve the absorption of the protein and the results will be noticeable faster.

"Hourglass"

Lucky women with a reference figure do not need a diet. They can pamper themselves with anything. However, one should take into account the fact that with age, metabolism slows down significantly. Therefore, girls after 23 years old need to reconsider their diet.

This applies not only to industrial delicacies, but also to natural ones. Dried fruits contain almost the same amount of sugar, and it is absorbed very quickly. It is much wiser to choose something from fruit as the end of the meal.

• apples;
• kiwi;
• oranges.

Basic meals also need to be revisited. It is better to eat complex carbohydrates in the morning, fiber at lunch, and protein in the evening. This redistribution will help the body naturally maintain a fast metabolism through the timely supply of "building material".

Even after gaining a few extra pounds, the hourglass girl will retain her attractive curves. Diet is more important for maintaining wellness and health than for the body. Although improper diet will be bad for the condition of the skin and hair.

A circle

The "apple" figure is difficult to correct. Even with a low weight, girls with this type of physique look plump due to the sides and a small abdomen, which cannot be removed by anything. Diet will not help much here either. Correction is made only in a complex: training, proper nutrition and selection of clothes.

There are two approaches. On the one hand, you can try to make your figure slim. To do this, it is recommended to follow a low-carb diet. It is recommended to eat in small portions, 5-7 times a day, and the interval between meals should be no more than 3 hours.

On the other hand, it is much easier to emphasize the appetizing forms of the "apple" figure. However, here it is also recommended to adhere to fractional nutrition, while increasing the carbohydrate content. You also need to give up desserts, with the exception of dried fruits and fruits. Refined foods lead to the formation of cellulite.

When exercising intensely, you need to increase your protein intake. For this, it is recommended to include protein shakes in the diet, and they should practically not contain carbohydrates. It is better to choose water as a base. When making a cocktail from cottage cheese, you can get by with skim milk.

Triangle

It is unrealistic for a "pear" girl to lose weight in a problem area. Even with a low body fat content, the thighs will still remain wide. The emphasis must be placed on a diet that allows you to get rid of cellulite, because girls with a triangular body type are prone to its appearance.

So, be sure to include in the diet foods high in fiber.

By and large, girls with a triangular figure only need to monitor the number of calories consumed. The only thing that grows fat for them is the "fifth point". The waist always remains thin, and the stomach is flat, and even after childbirth, it is easy for such women to get in shape.

If a girl with an A-shaped figure is intensively involved in sports, then you need to carefully monitor the amount of protein in the diet. There shouldn't be a lot of it. As in the case of weight gain, the hips and buttocks will grow first, but I must say that they are appetizingly rounded. The form becomes Brazilian.

In order to find the optimal ratio of proteins, fats and carbohydrates, as well as calculate the number of calories, you should use a special calculator or application. In the absence of such, rely on the following: a woman with moderate physical activity with a height of 170 cm needs to consume 1500-1600 kcal per day. Increase and decrease this figure according to your activity level.

Correcting problem areas

Each figure is individual, but depending on the type of physique, probable problem areas are determined. For each such zone, you need to select your own set of exercises. Much depends on whether you want to add volume or, conversely, reduce the girth. Indeed, in the first case, muscles will grow, and in the second, fat will be burned.

Keep in mind that exercise alone will not do the trick if you don't follow the correct diet. However, this is not a guarantee either. We strongly recommend that you adhere to the correct execution technique. At best, you will not see any changes at all, and at worst, you will be injured.

Warm up well before exercising. You can run for 15 minutes or jump rope. Make a small set of joint exercises: knead your neck, shoulders, elbows, hands, spine, knees, ankles. Make a couple of "bridges".

Such training will speed up your metabolism and also reduce the risk of injury.

Waist

Any girl dreams of a wasp waist, but sometimes it is not so easy to achieve it. Many people in pursuit of beautiful shapes make the same classic mistake. It would seem that in order to narrow the waist, you need to work out its lateral surfaces. Then the fat will burn, and the muscles will tighten.

Unfortunately, everything is exactly the opposite. Muscles swell, making the waist appear even wider. So the main advice: leave the lateral muscles alone, work out the front muscles better. For this, ordinary twists, hanging leg raises, and the like are suitable.

Don't forget about cardio. Losing weight locally is impossible. Weight will have to be dropped completely. Pick something you like. It may not necessarily be running. Skis, bicycles, rope skipping, race walking - whatever you deem appropriate. Some even practice stair-running.

Master the vacuum exercise. It uses the internal muscles, so that the abdomen is tightened, it becomes flatter and more prominent. For girls who practice this exercise, it is easier to get in shape after giving birth. The rehabilitation process is less painful and transient.

Legs

Beautiful legs are a source of pride. But sometimes it happens that the "raw data" leaves much to be desired.

There can be two cases here:

• too massive hips;
• overly thin legs, not very different in thickness around the thighs and calves.

In both the first and second cases, sports will come to the rescue.

With a large mass, it is recommended to connect cardio exercises that exert stress on the legs. However, be careful about which muscles you are training. Do not get carried away with exercises that engage the front of the thigh. These include classic jogging, for example.

It is much better to choose exercises that pump the muscles of the back of the thigh and buttocks. This can be interval high-speed running, elliptical training, cycling. So you will kill two birds with one stone: both the legs will become slimmer, and the buttocks will tighten.

In the case when the thighs are too thin, you will have to build muscle mass. This is done with weight-bearing exercises. Leg curls, leg extensions, lunges, and squats work well.

Choose a weight so that you can do 6-8 exercises with the correct technique, while the last two repetitions should be given with difficulty.

Thighs and buttocks

Regarding the adjustment of the shape and volume of the hips and buttocks, you can find a lot of material in the public domain. Every girl wants to have an attractive bottom, but not all naturally have Brazilian shapes. This is where sports can help.

Habitual lunges and squats will not work for girls with flat buttocks., since most of the load will be taken by the hips. As a result, the legs will grow, but the buttocks will not. Isolated exercises for the buttocks are ideal. Can perform them on a simulator, working in the range of 8-10 repetitions. High-speed running also pumps the buttocks well.

If the task is to slightly reduce the girths, then do cardio exercises regularly. Exercises without weights with high repetitions, such as bench strides, reverse lunges, static squats, are also suitable. As a result, the buttocks will tighten, and the volumes will go away.

If your problem is "ears" or "breeches", then cardio exercises, coupled with lymphatic drainage massage, will help. It can be done at home, driving the lymph with a stiff brush from top to bottom - to the area under the knees.

Shoulder girdle

Many girls give little thought to upper body workouts, but in vain. Without a harmoniously developed top, a pumped, embossed bottom will not look so impressive.

For narrow shoulders, it is advisable to work on adding bulk. To do this, you need to pump the deltoid muscles, performing dumbbell dilutions to the side from a standing or sitting position, lifting the bar to the chin. The weight should be selected so that you can technically perform 15-18 reps correctly. If you feel able to complete 20 reps, then increase the weight of the dumbbells.

The body type and shape of a person's body depends on physical characteristics. At least four groups can be distinguished that describe the structure of the skeleton: rectangle, triangle (apple), pear, hourglass... These are the most common types of women figures... Although there are other variations, such as rhombus, circle, and so on, in fact, they can all be reduced to four types of shapes.

Types of female figures

Knowing what type of body you have, you can determine which parts and areas of the body need training to bring it into balance. For example, in people with a pear shape, the bottom is wider than the top. They can build great abs, but they still have to struggle with big hips. To balance the body after losing weight, they will need to work on their shoulders to visually enlarge them. On the other hand, a triangle / apple figure has a wider upper body than the lower one, so they have beautiful legs, but problems with excess fat in the abdomen. It will also be useful for you to read an article on the same topic about body types.

Rectangle shape type (banana, ruler)

• Prone to thinness and harmony.
• Shoulders, hips and waist are almost the same size.
• Slightly inverted abdomen.
• They tend to put on weight on the belly and lower body without getting fat in the arms. Usually this .
• Examples of sizes: 86-76-89, 91-84-94, 101-91-107 (cm).

The "Rectangle" body type has almost the same width of the shoulders and hips, and the waist is poorly defined, which gives the figure a rectangular appearance. Usually, people with this structure tend to be thin and slim, and sometimes have problems trying to gain weight, but not always.

If the food is not balanced, or there is not enough physical activity, then they also get fat. The more fat, the less visible the muscles that shape the lean body, and the more rectangular it appears. Since people with a rectangular body type tend to accumulate fat mainly in the abdomen, the main problem is the protruding belly and waist.

Therefore, the main task will be - to lose belly fat and strengthen its muscles. For this purpose, you can combine a low-fat diet, aerobics, and abdominal and lateral workouts. From aerobic activity, you can choose walking and jogging three times a week. This will help you lose weight at the waist.

Shape type "Triangle" (apple, diamond)

• The shoulders are wider than the hips (usually found in men).
• The upper half of the body is larger than the lower one.
• Slim hips and legs.
• Large chest and abdomen.
• They tend to put on weight above or below the waist.
• Usually it is or.
• Examples of sizes: 101-91-84, 91-81-76, 86-76-74 (cm).

In the "Triangle" body type, the shoulders are much wider than the hips. These are usually people with an athletic build, narrow hips, slender legs and a massive upper body, which is slightly shorter than the lower part. Most common among business women and athletes. The waist is either invisible or slightly wide.

Fat also often accumulates in the upper body: arms, back, chest, abdomen. Losing weight often does not lead to the desired results, for the reason that the massive upper part and broad shoulders are more bone structure than the result of fat accumulation. To balance your body shape, you need to increase the muscle mass in the lower body - in the buttocks and thighs. And to give the body a kind of "hourglass" - remove belly fat through exercise.

In upper body workouts, you should focus on relatively high strength and low repetitions. For example, you can use two different exercises for the same muscle group, which go one after the other without rest. Any type of aerobic exercise targeting the larger leg muscles is good for strengthening your lower body. it is these muscles that enlarge the hips. For example: ladder trainer, bike, skis, incline, rowing machine, squats.

Pear shape type (spoon, cone, inverted triangle)

• The lower body is larger than the upper body.
• The shoulders are narrower than the hips (usually in women).
• They tend to gain weight below the waist.
• Small torso, flat stomach, excellent abs.
• Usually this .
• Examples of sizes: 81-71-99, 86-76-96, 91-76-112 (cm).

Typically, people with a pear shape have hips that are wider than the shoulders, and the upper half of the body is slightly longer and narrower than the lower half. The waist is narrow or medium, sometimes low, but generally well defined. The legs are broad-boned, while the arms are narrow-boned.

Fat is usually deposited on the abdomen, legs - thighs, calves, buttocks, and sometimes in the waist. The fuller a person, the more triangular his body shape, however, with a decrease in weight and weight loss, the figure of "pears" becomes quite beautiful. In addition, posture is very important - if it is straight, then the whole body looks attractive, and if you slouch, then immediately all the imperfections in body shape become very noticeable.

Since your body shape is the main problem - excess fat in the lower part, especially on the legs, then you are advised to exercise for the legs, which in isolation affects the specific muscles that you want to emphasize. As well as complex exercises that force several muscles to work in order to generally remove fat from the legs and thighs. This will help a lot.

The main thing you should focus on is. But at the same time, do not forget about the upper body, as it is small and fragile. You can work on it to bring the body into balance and visually straighten the upper and lower body, shifting the emphasis off.

One of the advantages of this type of female figure is that in pears the shoulders and back always remain feminine - fragile and narrow, the face usually does not get fat, and the waist is usually well defined.

Hourglass shape type

• The upper and lower body are well balanced.
• Hips and shoulders are almost the same size.
• Narrowing at the waist (> 15 cm).
• They gain weight all over the body, especially around the chest and hips.
• Often it is or.
• Typically female.
• Examples of sizes: 81-66-84, 84-69-89, 91-76-97 (cm).

The hourglass body type has a narrow waist and roughly the same volume of the hips and chest. In other words, this is a classic, well-proportioned, well-built female figure. Any imbalance or imbalance is usually quite easily corrected by weight control.

Excess fat can be stored in different places, but it usually occurs in the chest and thighs. But if the fat on the chest only adds femininity, it leads to the so-called "thigh ears" - fatty deposits on the outside of the thighs. Therefore it is necessary balance nutrition to maintain, which would emphasize all your beauty, smooth lines, and at the same time, it was not redundant.

Since you have the perfect hourglass physique, you don't need to ruin it, just emphasize it. Therefore, just strengthen the muscles evenly, but be careful not to upset the balance in favor of any one part of the body (unless a little more attention should be paid to the legs). You will benefit from aerobic exercise such as running, walking, cycling, stepping, or even dancing.