To make the waist thinner and the chest bigger, the right workouts in the gym will help you.
The “hourglass” is considered the reference type of the female figure, when the waist is narrow, and the top and bottom of the body are harmoniously developed. But such forms naturally go to units, the rest will need to train to acquire a beautiful figure.
Complex “Circular training” (3 repetitions each)
Exercise 1: for the press. Sitting on a bench, lift your legs, keeping them straight. Then lie down on the bench and raise your straight legs again.
Exercise 2: for legs. Swing to the side with your left and right foot. Then swing back and forth.
Exercise 3: for calves. Rise on your toes as high as you can several times.
Exercise 4: for the chest. Taking dumbbells, quickly reduce and spread your arms.
Exercise 5: for hands. Sit on a bench, put your elbow on your knee. Holding a dumbbell in your hand, lift it several times. Switch the dumbbell to your other hand and repeat the exercise.
Exercise 6: for the back. Lie on the floor, put your hands behind your head, raise your head and back. At the same time, press your lower back tightly to the floor.
Pear body type
If you have narrow shoulders and a wide pelvis (this type of figure is conventionally called a “pear”), work on reducing the volume of the hips, buttocks and increasing the shoulder girdle. From the “strength circuit training” complex, do the exercises: 1, 2, 4, 5, 6. The weight of the dumbbells should be quite serious: 2.5–3 kg.
Do not do without aerobic exercise: run 3 times a week for half an hour. Or walk as fast as you can.
Apple body type
If excess weight is concentrated around the waist, then your body type is “apple”. Your task is to strengthen all the muscles of the body, get rid of the excess in the waist area. The key to success for this type of figure is fairly light dumbbells (no more than 2 kg), but a large number of repetitions. From the “strength circuit training” complex, do all the exercises 10 times. However, pay special attention to exercises for the press — perform them 20–25 times. Over time, try to bring their number to 50.
You need cardio training three times a week for 40 minutes. You can run, rollerblade, bike or exercise bike.
banana body type
The size of the hips and shoulders are approximately the same, but the waist is not pronounced? So, your figure belongs to the conditional type “banana”. Your task is to give the body a more elegant shape. This can be achieved by working the muscles of the whole body. The complex of “strength circular training” must be performed completely. At the same time, put weighting agents weighing 2–3 kg on your legs. Dumbbells should have about the same weight. Repeat each exercise 8–10 times.
Aerobic exercise: 3 times a week for 30 minutes on an elliptical trainer. Another useful exercise in the pool.
Principles of training
By training with heavy weights, you burn fat and build muscle instead. If you switch to too little weight, the effect of training will be negligible.
Performing the exercise 1–5 times, you develop strength and power. Doing about 8 repetitions, you build muscle mass. More than 15 times — build muscle mass and develop endurance.
Editor’s advice. How to determine the optimal dumbbell weight? It should be such that you, correctly performing the required number of repetitions, feel that you can do no more than once more.
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The opinion of the editors may not coincide with the opinion of the author of the article.