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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 circular 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 are 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 are typical problems for girls with narrow shoulders and appetizing 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.

Do not mix different types of 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. Suitable physical activity - speed skating, cross-country skiing, intensive training 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 your muscles tight, bring your right knee to your 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, the graceful representatives of the “rectangles” risk turning into a reed.

Fitness for a "rectangle" figure

Owners of this type of figure are the easiest to achieve sports results. It is easy for you to build muscle mass: if you use 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 approaches. 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 should make sure that there are a lot of vitamins on the menu.

Make the basis of the diet of energy-rich foods: 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 a thin 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 leg 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 binge eating 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 upwards 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, 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. Stand up and immediately jump to a comfortable height (B). Immediately progressively return to position A. Perform the maximum number of 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.

A set of exercises from the article is relevant for you: "

The vast majority of women in order to be in good shape have to monitor their diet, often giving up their favorite foods. Thousands of diets help in this with varying degrees of effectiveness. But sometimes weight loss does not occur at all in the most problematic places. For the best individual result, experts have developed diets designed for different body types. The lucky owners of the most coveted "hourglass" are primarily aimed at maintaining or reducing the volume of the hips, otherwise they can quickly recover, and you will turn into a "pear". So what diet and exercise is right for an hourglass figure?

How to keep proportions

Hourglass is the type of figure that all girls strive for, giving up their favorite foods and exhausting themselves with workouts. But delightful proportions are easy to break, such women are almost always prone to fullness, the appearance of cellulite, and the rapid deposition of fat on the abdomen. The hands are getting fat too.

Note! There is also a comforting moment - the "hourglass" not only gets better, but also lose weight quickly enough.

It is enough to switch to proper nutrition, and in a few weeks the figure takes on excellent forms.

Principles of rational nutrition for the hourglass figure type:

1. Fractional meals 5-6 times a day.
2. Protein foods should prevail over carbohydrates.
3. Exclusion of fast carbohydrates.
4. Regular physical activity. Hourglasses do not need to exhaust themselves, medium or even low intensity is enough to maintain good shape. Light morning jogging, swimming or Pilates will do.
5. Alcohol and smoking are not only harmful to health. These bad habits stimulate the production of hormones due to an overactive thyroid gland. As a result, fatty deposits accumulate, which are very difficult to get rid of. Therefore, this is a very dubious undertaking.
6. Power loads on certain parts of the body are contraindicated for this type of figure. Prioritize cardio workouts.

When compiling a diet for a diet according to the hourglass figure, give preference to:

• lean meat and poultry fillets;
• fermented milk products of low fat content;
• fish and seafood;
• eggs (boiled);
• fruits and vegetables, any greens.

Avoid or limit your use of:

• avocado;
• seeds and nuts;
• sweets;
• any flour products, pasta, pastries, limit the amount of bread (even whole grains);
• fatty meat;
• smoked meats, fried foods.

Menu options

If you are not satisfied with gradual weight loss and need to spur the process, in the absence of contraindications, you can resort to more stringent methods. diets for an hourglass figure.

Basic diet

The menu can be varied by replacing the proposed products with similar ones in nutritional and energy value:

• Breakfast- one egg, 50 g of low-fat cheese, bread and greens.
• Lunch- an apple and a small handful of walnuts.
• Main meal- a salad of non-starchy vegetables with chicken fillet, cottage cheese and an egg, a teaspoon of vegetable oil. Replace bread with whole grain diet crackers.
• afternoon tea- pear or apple, 30 g of low-fat cheese.
• Dinner- 100 g baked potatoes, a glass of fresh orange juice, steamed broccoli without fat.

The diet is designed for a week.

Protein nutrition

Another weekly meal. Differs from most diets in the absence of snacks.

The first day:

• Z - cottage cheese (100 g), unsweetened tea, apple.
• O - chicken fillet (200 g), coleslaw.
• U - 0.5 l of low-fat kefir.

Second day:

• Z - tomatoes, scrambled eggs (2 eggs).
• O - stewed fish (200 g), apple.
• U - vegetable salad with olive oil.

Third day:

• Z - unsweetened yogurt and tea, one apple.
• O - chicken breasts (200 g), orange.
• U - salad of cucumbers and crabs.

Fourth day:

• Z - a plate of oatmeal without sugar and milk, an apple.
• O - boiled fish, grapefruit.
• U - boiled shrimp, unsweetened tea.

Fifth day:

• Z - fruit salad with unsweetened yogurt dressing.
• O - vegetable soup, apple.
• U - 200 g low-fat cottage cheese, grapefruit.

Sixth day:

• Z - 2 boiled eggs, one orange.
• Oh - cheesecakes, half a glass of kefir.
• U - 200 g of lean meat on the grill, coleslaw.

Seventh day:

The diet ends with a repetition of the menu of the first day.

Contraindications

The transition to proper nutrition with a predominance of protein foods, fruits and vegetables without a significant reduction in calorie content is suitable for any woman with an hourglass figure. Before using strict diets, you should consult your doctor.

Cannot be used in cases:

• pregnancy and breastfeeding;
• the presence of acute diseases;
• exacerbation of chronic diseases;
• rehabilitation period after trauma and surgery.

results

Women who complain about too fast weight gain with this type of figure are somewhat disingenuous. After all, it is much easier for them to lose weight than for others. The transition to a protein-vegetable diet will provide a loss of about 400-500 g of weight per week.

By adhering to proper nutrition in the future, you will maintain and improve this result.

It is important! Such unhurried weight loss is compensated by the fact that it is fat that leaves, and this is precisely what everyone is striving to achieve.

1. Avoid prolonged fasting. A protein diet will allow you to avoid it with a low calorie content and unnecessary stress for the body.
2. It is very effective to use 1-2 fasting days per week.
3. Jog, swim, do gymnastics. In your case, even the lightest and most enjoyable physical activity will make it easy to lose a few pounds without a strict diet.

Sometimes it seems that life is unfair. Almost everything is allowed for some - there are buns, cakes and pastries before going to bed and not getting fat at all, for others one small toast with cheese eaten for breakfast can turn into a big problem, deposited in the thighs and buttocks. What determines whether you can treat yourself to sweet pastries, meat stew or juicy barbecue? MedAboutMe understands weight loss issues.

A well-known nutritionist was asked how fat people differ from thin people? The weight loss expert answered that slender people eat with pleasure, they do not worry that high-calorie food will be deposited somewhere on their body, and obese people eat with caution, every extra calorie is a sentence for them. That's the difference!

If you think about it, a lot really depends on how we treat our diet. Food that we do not like will not benefit the body. So, steamed turnip is a useful product on the menu, but if you look at it with a “wolf” and use it only because you need it, its beneficial properties will go almost unnoticed.

Food eaten in a state of acute emotional distress, according to some experts, is more likely to harm than to benefit. That's why it's so important to eat well. But how to determine which products are not dangerous for you, and which ones will completely harm the figure?

The fact that certain foods are dangerous for the figure is one of the most common weight loss myths. Following it, some losing weight refuse meat, believing that a juicy kebab is a luxury that will cost the body dearly. Others switch to a raw food diet so that not a single extra calorie slips through, and the weight always remains normal. Still others eat everything, but every meal is “worked out” in the gym.

But in fact, we are not getting fat because we ate something extra and we absolutely cannot use a certain product. Weight gain contributes to the lifestyle in general - bad habits, lack of systemic nutrition, low activity and a passion for night snacks. And if we become mobile, energetic, involved, we meet the new day with a smile and praise ourselves for every success, not a single chocolate bar or serving of hunting sausages will dare to replenish the waist.

In total, there are three types of physique in nature - asthenic, normosthenic and hypersthenic. If you determine what type your figure belongs to, you can create an ideal life program that will allow you to always stay in shape. It includes a nutrition menu, which is a guarantee of successful weight loss, and sports activities that keep the body in good shape. As soon as the weight returns to normal, you can afford to eat your favorite food, of course, in moderation. The main thing is not to upset the balance: tasty and high-calorie food is an effective workout.

Find out your slimming secret! Do a test: grab the wrist of your left hand with the fingers of your right. If your fingers overlap, you can safely be classified as asthenics. If the fingers close, barely reaching each other, you are a normosthenic. Well, if they don’t reach and there is a significant distance between them, your body type is hypersthenic.

Asthenics have an intensive metabolism, therefore, when leading an active lifestyle, they retain a thin waist until old age. But in hypersthenics, the situation is reversed, the metabolism in their body is slowed down, therefore they sometimes get fat very quickly. But everything can be improved!

Asthenics, leading a more or less healthy lifestyle in terms of a balanced diet and moderate physical activity, rarely face the problem of weight gain before the age of 35. Most often, their thin waist and slender body are the envy of others. But precisely because they are used to eating whatever they want and not gaining weight, extra pounds are often an unpleasant surprise for them. To come to a physiological norm, it is enough for them to establish a daily routine and nutrition.

Healthy menu. You can afford, as before, eat a hearty breakfast and lunch, but dinner for weight loss will have to be facilitated. These should be low-calorie soups and steamed vegetables, they should be consumed as often as possible during the season. Sweets for the period of weight loss will have to be excluded, and then limited. Eat food slowly and thoughtfully, carefully chewing every bite, try to drink before eating.

In order not to get health problems with age, focus on foods rich in calcium and unsaturated fatty acids, such a diet will save you from developing osteoporosis.

Sport - is life! For the asthenic type of addition, loads that relieve tension, as well as relaxing procedures, are useful. Yoga classes and short meditations will benefit you, and strength training should be practiced in the gym, since the muscles in the asthenic type are usually underdeveloped, and this needs to be corrected.

Normostenikov in society can be recognized by always a good appetite. They love tasty dishes and often cook themselves with a bang. If their lifestyle is sedentary, the love of healthy and not very food will be fixed in the form of extra pounds in the hips. It is this part of the body that is the most problematic for normosthenics.

Healthy menu. Strict and rigid diets for normosthenics are strictly prohibited, as they will inevitably lead to breakdowns and a thorough weight gain. To lose weight, they can eat everything, but a little bit, choosing healthy food from a variety of dishes.

Your diet should be low-fat, which means that the menu should be mostly fresh vegetables and fruits, moderate portions of cereals made from whole grains, low-fat dairy products and freshly squeezed juices. And be sure to exercise!

Sport - is life! To tidy up the figure for the holiday will help massage procedures that break down fat deposits. During weight loss, you will have to run in the morning, and in the summer you will become an active participant in games on the beach. To maintain a figure, fitness instructors advise exercising in the gym for at least 40 minutes at intervals of 2-3 times a week, and the training program should be aimed at getting rid of local fat deposits. A fitness instructor will help you compile it, do not hesitate to contact him for help!

The main problem of hypersthenics is the slow volume of substances, which slows down even more as they grow older. Therefore, with age, the figure of people of the hypersthenic type, as it were, “blurs”. Fat accumulates in the abdomen and is in no hurry to leave. The problem is exacerbated by fluid retention in the body, characteristic of this type of physique.

Health menu. Hypersthenics should start losing weight with a strict restriction of salt and correction of salty foods in the diet. Since it is salt that becomes a frequent cause of the accumulation of excess fluid and the appearance of edema. Sugar is also a dangerous product during weight loss, dishes with it should be left until “better” times.

To minimize the risk of overeating, it is useful for hypersthenics to include protein meals in every main meal. Lean brisket, legumes and asparagus sprouts can become regulars at your table, they help to fill the body and dull the feeling of hunger. It is best to cook food by steaming, grilling, in the oven or slow cooker.

Sport - is life! It is impossible for representatives of this body type to lose weight without active training. Only sports can keep their figure in good shape and you need to do two or three of its types at the same time, balancing between them.

Be sure to include swimming in the pool in your work schedule, water aerobics will also give good results. Pay attention to strength training in the gym, as well as exercises that build muscle mass. In a clinic or beauty salon, lymphatic drainage procedures and hot wraps for problem areas will contribute to weight loss.

“If you want to have a slim figure and an attractive body, you need to work on yourself every day and deny yourself some products. Yes, it’s cruel, but nothing can be achieved in life without small sacrifices, ”the very true words of the famous and talented performer Shakira, the owner of a pear-shaped female figure, which will be discussed today.

Women with pear body type have long been considered the standard of femininity and softness. The pear body type was considered a sign of a healthy and fertile woman, ready for motherhood. In our time, ideas about the ideal figure have been distorted, and the weighty lower part of the female body is more of a disadvantage than an advantage.

It would seem that only one thing is needed - to lose weight in the sirloin and enjoy the beauty of your body. But the problem is that the process of getting rid of an impressive priest is not as simple as it seems. With incredible efforts, getting rid of extra pounds on the hips, you find that the disproportion between the upper and lower body remains the same.

That is why the following tips and tricks regarding nutrition, exercise and self-care will help the owners of a female pear-shaped figure to achieve the desired shape both from above and below, becoming modern. ideal sexuality and attractiveness.

And, according to tradition, I want to spur your enthusiasm and desire to lose weight with photos of stars with a pear body type, who, just like you, are at war with their problem areas of the body and simply look amazing. I am sure that you, too, will be able to overcome all difficulties, so that later you will catch many admiring male views.

Characteristics of the female pear figure

I have already touched a little on the structural features of a pear-type female figure, so today I will try to cover this topic in its entirety. Indeed, according to statistics, most women on our planet have a pear-shaped figure, especially for Hispanic and African American women.

classic portrait women with a pear-shaped figure are narrow shoulders, beautiful breasts of small or medium size, refined and refined wrists, a graceful waist, a slightly rounded belly, large hips and strong slender legs.

As you already understood, all fat in women with this type of figure is deposited in all places below the waist, and in particular - in the thighs. Fat deposits are characterized by unevenness and tuberosity, which is a predisposing factor in the appearance cellulite and stretch marks (striae).

Regarding pears, there is, as it were, an intra-class division according to the nature of the deposition of adipose tissue. In some women with a pear figure, adipose tissue is deposited on the outer side of the thighs according to the type "riding breeches", while the buttocks can be flat or small.

In other women, the opposite is true - adipose tissue is deposited on the buttocks, creating the effect appetizing priests, and on the outside of the thighs it is almost absent. This subclass of the pear figure is more typical for Hispanic women, and among Slavic women with the pear figure type, the “riding breeches” subclass is most common.

The deposition of adipose tissue in the lower body area in women with a pear figure is caused by a high concentration of the female hormone estrogen produced by the ovaries in their bodies. In addition, adipose tissue cells are also capable of synthesizing estrogen, which creates a vicious circle - estrogen stimulates the deposition of adipose tissue and is itself synthesized in it.

But it is not all that bad! Due to this volume of adipose tissue in the femoral part, in women with a pear body type, adiponectin, a hormone of adipose tissue, is secreted in sufficient quantities. Adiponectin prevents the development of cardiovascular diseases and inflammatory processes in the body of women. Therefore, a sharp weight loss in a pear can lead to serious disorders in the cardiovascular system (ischemic heart disease, atherosclerosis, angina pectoris).

Everything has its pluses and minuses, but the main skill for a woman is to turn all her minuses into huge pluses. Let's look at the main mistakes in losing weight that women with a pear body type make, and try not to repeat them.

Mistakes of women with a pear figure during weight loss

The first and most common mistake of all women with a pear body type is starvation or the desire to lose weight on rigid diets. The catch here lies in the fact that, according to the canons laid down by nature, the female body begins to lose weight first in the face and décolleté, then in the arms and legs, and only at the end of the hungry ordeal does fat gradually begin to leave the thighs, priests and abdomen.

At the end of your fast or diets you get the desired minus 5-7 kg on the scales, but 4-6 kg of them fall on your emaciated face and reduced chest, and only 1 kg on your hips. Such extreme weight loss creates even greater disproportion in your figure, and a big butt remains your faithful companion.

The next mistake is a holy belief (reinforced by the media) that doing set of exercises 30 minutes a day, you can get rid of annoying extra pounds on your hips. Yes, some “scissors” or leg swings can give such an effect, but only if you repeat each of the exercises of the complex at least 100-150 times.

In order to lose weight in the hips, home workouts are indispensable. It is necessary to sign up for a gym and perform strength and cardio workout, as well as swing the chest and shoulder girdle to reduce the disproportion of the upper and lower body.

The third most common error is the error in choosing a diet, because often women with a pear-shaped figure try to completely exclude protein and fatty foods from their diet and eat only carbohydrates found in fruits and vegetables.

Squirrels- this is the building part of muscle tissue, which is so necessary to build up for women with a pear-shaped figure. After all, it is known that with muscle growth, fat tissue is burned, which is what we need. It becomes clear that the menu of your diet should have a sufficient amount of protein food, and not its deficiency.

Effective Diet for Pear Body Type

Women with a pear body type are just lucky in comparison with women who have a different body type, because they can and should leave the main meal for a while after 19:00 pm. This is due to the fact that it is in the evening that pears have the most active metabolic processes in the body, so dinner for the owners of a female pear figure should be hearty and nutritious.

In connection with such metabolic features, many pears almost do not have breakfast in the morning, have a snack during lunch, so that they can eat to capacity in the evening. Well, for the body and figure it is much more useful to slightly dilute the evening and lunch meals. light breakfast from fat-free cottage cheese or cereal bread with unsweetened tea.

On the dinner it is advisable to eat dishes mainly from vegetables and fruits: stews, soups, salads, etc. From meat products at this time, you can eat low-fat chicken or fish, steamed or fried under pressure without the addition of spices and salt.

Per supper owners of a pear-shaped female figure can treat themselves to a low-fat pork steak, baked fish, cereals, pasta, vegetable salads with olive oil, baked vegetables, cheese and cottage cheese.

of the well-known and popular diets I would advise women with a pear figure to eat a high protein diet. For example, the English diet, the protein diet, the fish diet, the Japanese diet, the Atkins diet, and the Dukan diet. Such diets, together with enhanced workouts in the gym, will give an excellent result, because their menu will be an excellent nourishment for growing muscle tissue, which, as we remember, displaces adipose tissue.

Unfortunately, sweet women with a pear figure cannot be in any way, due to the fact that the use of sugar threatens the appearance or increase in the area of ​​cellulite. If you are already completely unbearable, then try to satisfy your craving for sweets with a cup of cocoa without sugar, a slice of dark chocolate with a cocoa content of at least 68%, or marshmallows, marshmallows and marmalade in a single amount.

Coffee is also a kind of taboo for pear-shaped women, since this noble drink, according to the researchers, increases the production of estrogen. Considering that pears already have an excess of this hormone, it is better to refuse your favorite cup of coffee in the morning.

And lastly, pears should try to minimize their consumption salt in their diet because it retains water in their body, which is responsible for the accumulation of fluid in adipose tissue. Excess water in adipose tissue is one of the provoking factors for the appearance and development of cellulite.

Exercises and treatments for pear-shaped women

Proper nutrition must be combined with exercise in the gym mostly power character. Exercises in training should be distributed in such a way that 1-2 days a week you develop the shoulder girdle and chest, and the remaining 1-2 days the load should be redistributed to the hips and legs.

Muscle Building Exercises shoulder girdle are needed in order to reduce the disproportion between the upper and lower body, since during strength training for the lower body, the upper one, without proper load, will lose even more weight. Shoulder workout and chest should consist of a bench press, lying down, spreading arms with dumbbells, bending for biceps and pulling dumbbells to the belt.

For women with a pear-shaped breeches, strength training for the legs must include lunges with dumbbells or a bar from the bar, squats with a bar from the bar and exercises on simulators that develop the gluteal muscles. Each exercise should be done with the minimum weight for you, in 4 sets, but not less than 50-60 times for each set.

Between strength exercises, it is useful to do pull-ups, jump on a trampoline or skipping rope, rowing machine. In breeches training for bags, the most important thing is to work to failure. The effectiveness of a workout can be assessed as maximum if during it you were sweating in a stream and your pulse was quickened.

Women with a pear shape, with a predominant deposition of adipose tissue in the buttocks, have a slightly different nature of training for the legs. Training should begin no less than 40 minutes jogging on a treadmill with a high slope, and the power complex must necessarily include exercises on the simulator plie- the simulator, on which you are in a sitting position, a certain load is attached to the legs, and after that, the legs bent at the knees must be spread apart.

For lovers fitness it is better to pay attention to fitbox, tai-bo, crump or hip-hop, because these types of group activities are characterized by a sharp and forceful mode of work.

Given the susceptibility of women with a pear figure to the appearance of cellulite, it will be useful for you to take a couple of courses while losing weight anti-cellulite massage and wraps with seaweed, honey, etc. If you wish, you can help those extra pounds disappear from your problem area with cavitation and lymphatic drainage - hardware or manual.

The mechanical effect of these procedures on adipose tissue and skin will not only speed up the process of losing weight, but also bring your buttocks and thighs into perfect shape. And it's not for me to tell you how beautiful it is to have a seductive "fifth point".

Remember, a pear-shaped female figure is a primitive savagery and attractiveness.

Most women have a problem area in which fats are deposited especially actively. This is due to the type of figure.

Based on this classification, a special diet was developed, which involves building a diet based on the structural features of the body.

Let's take a look at what a body type diet is for silhouettes such as Apple, Pear, Rectangle, Inverted Triangle, and Hourglass.

What varieties are

The following types of figures are distinguished:

• Apple. In women with such a body structure, everything superfluous is deposited in its upper part.

  They are characterized by large breasts and a voluminous waist (the diameter can match the chest), but the legs are usually slender and beautiful.

  But such girls tend to be overweight, so it is very important for them to keep fit.

• Pear (triangle). These girls are characterized by narrow shoulders and small breasts, a thin waist and voluminous hips.

  Everything superfluous is deposited at the bottom. According to psychologists, it is this figure that seems most attractive to men.

• Hourglass. Considered the ideal figure. The silhouette is X-shaped, feminine, with pronounced curves.

  Hips and shoulders are proportional to each other, a thin waist stands out. When you gain weight, it is usually distributed evenly.

• Rectangle. The silhouette in this case is even. Such a figure is characterized by an inconspicuous waist, which is approximately equal in volume to the hips and chest.
• inverted triangle. Athletic physique, in which the girl has narrow hips, not too pronounced waist and broad shoulders.

  The peculiarity of such a silhouette is that even with a slenderness, a girl can look quite massive. And the advantage is long and slender legs.

This photo clearly shows how easy it is to determine the type of your figure:

Features of the diet, sample menu

The diet is designed for the long term. It can be followed until the desired result is achieved or on an ongoing basis. The main point is in the division by type of figure, for each of which there are recommendations.

The following advantages stand out:

• The diet is quite varied, such food is safe for health.
• Fractional nutrition prevents a constant feeling of hunger.
• You can effectively reduce weight and maintain it at the desired level.

Of the shortcomings, it is worth noting the following:

• Eating smaller meals for an extended period can be difficult.
• Restrictions on simple carbohydrates are difficult for many to tolerate.
• The diet is not suitable for those who want to get a quick result.

Contraindications to the diet are standard - pregnancy and lactation, chronic diseases, digestive disorders. If you have any problems, it is recommended that you first consult with your doctor.

Consider what should be the menu for each type of shape.

"Apple". The diet for the “Apple” figure will help those women who are thinking about how to quickly and effortlessly remove their stomach.

Strict diets with this type are contraindicated because the weight will come back very quickly. The main meal is breakfast.

Dinner should be as light as possible, such as a salad or low-fat sour-milk drinks.

It is important to limit salt, seasonings and spices, as they provoke swelling. Avoid fatty and fried foods, as well as sweets and baked goods.

The list of permitted products includes the following products:

• lean meat and poultry;
• Fish and seafood;
• dairy and sour-milk products of low fat content;
• eggs;
• cereals;
• vegetables (especially carrots, beets, celery, onions, garlic);
• fruits, especially citrus fruits;
• lemon juice;
• sesame;
• olive oil.

Consider an approximate version of the weekly menu.

Monday:

• Oatmeal with fruits.
• Broth, boiled chicken, buckwheat.
• Vegetable salad.

Tuesday:

• Buckwheat in milk.
• Ukha, vegetable stew.
• The vinaigrette.

Wednesday:

• Steamed omelet from two eggs, vegetables.
• Green borscht, fish cutlets, bean puree.
• Curd with yogurt.

Thursday:

• Oatmeal, citrus.
• Beetroot soup, buckwheat with lean meatballs.
• Vegetable salad.

Friday:

• Rice with milk, citrus.
• Celery soup, beef cutlets, green beans.
• Cabbage and carrot salad.

Saturday:

• Scrambled eggs from a pair of eggs. Grated carrot salad.
• Lentil puree, meatball soup, a couple of vegetables.
• Cabbage salad.

Sunday:

• Millet groats with dried fruits.
• Soup with peas, pilaf with seafood, tomato.
• Ragout of vegetables.

Watch a video on this topic:

"Pear". With this type, the emphasis should be on proteins and fiber.. In the morning it is recommended to drink a glass of water with the addition of lemon juice. You can take as a basis the principles of separate nutrition.

The following products should be excluded:

• fatty meats;
• fried and spicy;
• sour food;
• ice cream;
• sweet;
• carbonated drinks, alcohol;
• spices and spices.

Sample menu for a week for "Pear".

Monday:

• Oatmeal with dried fruits.
• Ragout of vegetables, broth with croutons.
• Baked chicken fillet.

Tuesday:

• Buckwheat with prunes.
• Creamy mushroom soup, a couple of slices of dark bread, coleslaw.
• Grilled fish.

Wednesday:

• Millet porridge with dried fruits.
• Soup with rice, grated carrot salad.
• Seafood.

Thursday:

• Oatmeal with dried fruits.
• Borscht, vegetable stew.
• Fish soufflé.

Friday:

• Pumpkin porridge with milk.
• Celery soup, bean puree.
• Steam chicken cutlets.

Saturday:

• Rice porridge with milk.
• Okroshka, vegetable salad.
• Grilled salmon.

Sunday:

• Porridge from barley groats with the addition of dried apricots.
• Buckwheat soup, vegetable salad.
• Braised rabbit meat.

About nutrition for a woman with a pear body type:

"Rectangle". The main essence of the diet in the use of low-calorie foods that fit well together.

Fried foods are prohibited. A sufficient amount of fruits and vegetables, as well as protein, is important. Sometimes it is recommended to do fasting days.

The following products are prohibited:

• pastry from wheat flour and muffin;
• sweets and desserts;
• carbonated drinks and alcohol;
• it is also recommended to limit coffee and products that contain it.

Consider what an example menu might look like.

Monday:

• Oatmeal with milk, apple.
• Ukha, a couple of slices of bran bread.
• Steamed turkey cutlets, vegetable stew.

Tuesday:

• Milk vermicelli soup, pear.
• Soup with meatballs, a couple of slices of dark bread.
• Pilaf with the addition of seafood, seaweed in the form of a salad.

Wednesday:

• Pumpkin porridge with milk, citrus.
• Chicken soup with pieces of meat, a couple of slices of bran bread.
• Baked fish with tomatoes, broccoli and spinach.

Thursday:

• Buckwheat with milk, kiwi.
• Beet soup, boiled chicken.
• Stuffed fish, cabbage salad.

Friday:

• Milk porridge from rice, grapefruit.
• Broth with breadcrumbs, baked turkey.
• Boiled rice, seafood salad.