The main criterion for a beautiful figure is its proportionality. You can be thin or well-built, tall or short, but a well-proportioned and toned figure will always look beautiful. If your figure is far from ideal in its proportions, do not despair. A properly selected training program will help correct almost any shortcomings.
It is necessary
- - Camera;
- - training program;
- - knowledge of your body type.
Instructions
Step 1
Define your body problem. Simply by looking at yourself in the mirror, you cannot do this. Ask someone to take a full-length photo of you in a swimsuit or swimming trunks. Stand still, do not suck in your stomach or lift your shoulders. Take four shots: front, back, right and left. Put them in a row and look carefully. In such photographs, you can immediately see where you have excess body fat, where, on the contrary, you need to add muscle volume, and posture problems are clearly visible.
Step 2
In order to increase muscle mass, you need to combine a high-protein diet with intense training. Protein is essential for building muscle fibers. High-intensity training means working out in the gym with a lot of weight. Do exercises that target specific muscle groups. Try to work with the maximum possible weight, while the number of repetitions should be 5-8 in two or three approaches. Be sure to take a break between training days so that your muscles have time to recover.
Step 3
If you need to dry out muscle mass, work with small weights, but a very large number of approaches. Reducing muscle mass without allowing it to be replaced by adipose tissue is much more difficult than building it up. To dry out a specific muscle, you will have to do 100-200 repetitions with little or no burden.
Step 4
You can get rid of excess fat only with the help of cardio training. Running is the best option. Alternate interval workouts with medium-paced running. Interval jogging not only makes the fat burning process more active, it also helps to increase the volume of the calf muscles. Running slowly over time will dry out the figure.
Step 5
If the imbalances in your figure are caused not by the presence or absence of muscle mass, but by the structural features of the skeleton, you will not have to remove the excess, but, on the contrary, add. For example, if you have a wide pelvis, but narrow and sloping shoulders, you will need to base your workout on exercises aimed at increasing muscle mass in the upper body. Trying to lose weight in the thigh area will not be successful.
Step 6
If you have a wide waist, and your hips are as wide as your shoulders or even slightly narrower, do not strive to do waist exercises such as side bends with weights. Such a load will lead to an increase in muscle mass and make the waist even wider. Work on your back, shoulders, and buttocks. By increasing the volume of the surrounding muscles, you will visually thin the waist.
Step 7
Good posture is a must for any body type. Therefore, core exercises should be part of your workout routine.
