You can do fitness even more effectively! If you know how...

You can do fitness even more effectively! If you know how...

If you are not achieving the desired results when playing sports, while exercising the required number of hours per week, you may be doing something wrong. Namely, you won’t think about the obvious connection between your figure and the type of load that needs to be given. Shall we fix the situation?

Some of the most advertised methods of losing weight are various physical exercises or activities, in other words, fitness and everything connected with it... But in order to approach the fashion trend and get at least the initial result, you must first decide on the following:

1. your body type;
2. the most problematic places on your body;
3. how much free time do you have? This is also an important fact.

After all, if after work you run to pick up your youngest from kindergarten, popping into the supermarket along the way, then you are unlikely to have a free one and a half to two hours for full-fledged exercise in the gym, but a forty-minute swim in the pool can successfully replace this, since when swimming I work all muscle groups;

1. intensity of classes and severity of loads depending on your initial physical fitness.

Pears

So, let’s imagine that your figure type is “pear”: wide hips, a slight hint of a waist and narrow shoulders, thin arms. You can't wear short skirts because of your full hips and low-waisted jeans because of your bulging belly fat, and the last time you played sports was in gym class at school.

So, you should start with small physical activities - walking long distances, jogging, aerobics - to tune your body in the right way.

Later, you can move on to more intense exercises: swimming - excellent for tightening the muscles of the legs, buttocks, and abdomen; exercise on an exercise bike will give the same result. However, it is worth saying that too active swimming primarily develops the upper body. Have you noticed how broad-shouldered swimmers are? Constant load on the back, shoulders, forearms. If you want to avoid this, try alternating swimming on your stomach with swimming on your back, in which the main load falls on your legs, buttocks, and thighs.

Apples

Now let's say you have an apple body type: broad shoulders, full arms, a tummy and narrow hips. It is clear that the most problematic area is the upper body. You put T-shirts and tank tops away in the closet, wearing mostly blouses and shirts with wide sleeves, and the folds on the back do not give you the opportunity to show off in a new tight top.

So let's start with the hands.

To give them a nice shape, start lifting weights. For example, dumbbells, and if you don’t have them, then a regular one and a half liter bottle filled with water or an expander will do. After your body gets used to such loads, you can try the warrant officers’ favorite exercise – “fall and push-ups”. This is a more challenging exercise for the arm muscles, but will also work the chest muscles. You can remove belly fat by cycling or running. You can also tighten your abdominal muscles without getting out of bed, imitating pedaling a bicycle, raising your legs and lying on your back. Swimming will even help to remove fat from your back and shoulders.

Hourglass

And another type is the “hourglass”: wide shoulders, back, full arms, thin waist and wide hips. Many owners of this type of figure will sigh - it is very difficult to choose clothes. What can easily be fastened at your waist stops as soon as it reaches your buttocks, and, simply put, does not fit. In this case, parts of the exercises for the first two body types will suit you - weight lifting, push-ups, active exercises for the lower body - running, exercise bike, squats, swimming.

And regardless of your type