Effective training for 6 body types.

Depending on this, you can make your figure more beautiful: a place to remove the “unnecessary” and a place to add muscle shapes.

We bring to your attention specially selected programs for each body type.

Surely you have already heard of the pear-apple, hourglass body types … However, when correcting physical condition with the help of an exercise program, the three body types described are not enough. that there are several types of mixed bodies. , where the signs of some body types overlap with others.


So, we can distinguish 6 types, conventionally named by the letters of the Latin alphabet: T, A, O, H, I and X. Let us consider each type with training examples.

Inverted triangle or T type

Women with a type T physique should focus on the lower body. Train the buttocks to become more convex – this volume will help to eliminate the impression of “flat” shapes and give the body an attractive roundness.

Physical characteristics:

  • “Youthful” appearance;
  • tendency to thinness;
  • wide shoulders;
  • small breasts;
  • a tendency to gain weight in the upper body;
  • thin waist;
  • Narrow hips;
  • thin legs, small calves.

Exercises for type T (for the outer thighs)

Perform forward lunges (for the inner thighs) with dumbbells.

Perform three sets of 15 to 20 reps on one leg and then the other

Lie down on a leg curl machine bench. Bend your legs as wide as possible until your thighs touch the roller of the simulator. During leg extension, do not relax the muscles. Perform three sets of 12-15 reps.

Standing on tiptoe (for the inside of the calves)

Stand on a support 15 to 20 cm high, turn the socks at a 45 degree angle outward. Get up as much as possible on your toes, then slowly lower yourself, bringing your heels closer to the floor.

Perform three sets of 15-20 reps.

Additional exercises:

These upper body exercises will help you gain the volume that your body type normally lacks.

Dumbbell row

Perform three sets of 12-15 reps.

Lift weights in front of you (for front, delts)

Stand with your legs apart, raise the dumbbell with both hands to head level, slowly lower it to its original position.

Do three sets of 10-15 reps.

(for chest muscles)

Lie down on a bench with a 30-degree incline (shoulder-length dumbbells). Straighten your arms, “squeezing” the weight, then slowly lower the dumbbells.

Perform three sets of 10 reps.

Aerobic exercise

After a 20 to 30 minute athletic workout, do aerobics on any of the simulators: rowing, ladder, skiing, stationary bike, or just walking with weights.

Type A or triangle

This body type is the most common. The most difficult areas are in the pelvis and thighs, where excess fat deposits most often.

Physical characteristics:

  • Body shape “pear-shaped”;
  • “Unsportsmanlike” muscles;
  • narrow chest, narrow back;
  • protruding belly;
  • a tendency to accumulate fat in the pelvic area;
  • wide pelvis, large buttocks.

Another disadvantage is the low muscle tone of the shoulder girdle. To compensate for the “lack of athleticism” in the upper body, it is necessary to focus on exercises for the shoulder girdle, pectoral muscles and triceps.

Exercises for type A

Swing your leg to the side

Three approaches can be used 20-30 times for each leg, weights can be used.

Incline Leg Press (to remove the “breeches”, the distributed parts of the hips).

Place your feet on the top of the platform (in position with your legs apart) at a distance of 20 centimeters parallel to each other. Sit down slowly; get up, do not stop, tear the pelvis from the simulator (heels can also be torn off the platform).

Perform three sets of 15-20 reps.

Dumbbell bench press (for the side of the chest)

Raise the dumbbells forward, lower them to your shoulders (until the muscles stretch), hold your hands in this position for one count, and then slowly lift them forward.

Perform three sets of 10 reps.

Lifting dumbbells to the sides (for the muscles of the shoulder girdle)

Raise the dumbbells to the sides, circle the elbows, turn the palms down. Slowly lower the dumbbells back to the starting position.

Perform three sets of 12-14 reps

Categories: exercises, Fitness, training