Absolutely any person can create a beautiful relief body. It doesn't matter what kind of heredity or body structure you have - you can always "blind" your figure with regular exercise and proper nutrition.
Instructions
Step 1
To understand how to sculpt, "sculpt" your body, determine your type of figure. The type of figure is genetically laid down, but this does not mean that the figure cannot be corrected - remove the excess and add volume in those places where it is lacking. For women, several types of figures are characteristic: "pear", "hourglass", "triangle" and "rectangle". How to determine your type?
Step 2
Take off your clothes, go to the mirror and look at yourself from the front. Women of the X-shaped type ("hourglass"), as a rule, have a thin waist, and the hips are equal in width to the shoulders, due to which the figure looks very proportional and feminine. This type is considered classic. Fat is predominantly deposited on the thighs, buttocks and breasts. The waist, however, always remains pronounced. Hourglass women can perfect their bodies thanks to their proportions. Do not neglect power loads - they will help you tighten your muscles, make them more elastic. You can safely experiment with different training programs, vary the number of sets (approaches) and repetitions. At the same time, do not forget about cardio training - running at a moderate pace or brisk walking, stepper, elliptical trainer. Post-strength cardio can help you burn fat more efficiently.
Step 3
In women, “pears” (A-shaped type) have a heavy, pronounced bottom in combination with rather narrow (often sloping) shoulders. Fat is deposited mainly on the thighs and buttocks; pears are much more susceptible to cellulite than other types. To sculpt your figure, the A-type needs to develop the upper body, which will help to visually "lighten" the bottom. Feel free to swing your back, shoulders and arms, work with heavy weights and a small number of repetitions in a set - no more than 6-8. But with training legs, you should be more careful: "pears" are contraindicated in exercises for legs with a lot of weight. For the lower body, only multi-repetition training is suitable - 20-30 repetitions per set. Optimal cardio is where the legs work: walking, elliptical trainer, step aerobics.
Step 4
Figure-"rectangle" (H-shaped type) is stocky, even athletic. In such a figure, the waist is poorly expressed, the chest, hips and waist are about the same in girth. Excess fat is distributed evenly, but the main problem of the "rectangles" is the "sides" at the waist. What women of this type do not need to do is to pump the press hard in the hope of finding the cherished bend. Pumped up abdominal muscles, on the contrary, add volume in the girth. To improve your figure, train your entire body, but avoid heavy lower back and abdominal exercises. The best aerobic exercise for the "rectangle" is a treadmill and a stepper. Women of the H-type can become "dry", but they cannot have a thin waist. Therefore, feel free to sculpt all the other parts of the body.
Step 5
Women-"triangles" (T-shaped type) are naturally endowed with wide shoulders and narrow hips. The waist is slightly expressed. Fat is deposited in the area of the shoulders, arms, chest. The purpose of the triangles is to balance the top and bottom, for which it is necessary to train the lower body vigorously. Heavy leg training will help add muscle volume. Train the top in a multi-repetition mode. Do cardio workouts on an incline treadmill.
