Rectangle shape: in a fitness program for my shape?

 Rectangle shape: in a fitness program for my shape?


Silhouette: Women with a rectangular shape are usually slim, with a small chest. They may find that they lack curves. The waist, shoulders and pelvis are aligned and have approximately equal proportions. They do not have excess fat and poorly developed muscles.


Rectangular shape: how is it distinguished?

Silhouette: Women with a rectangular shape are usually slim, with a small chest. They may find that they lack curves. The waist, shoulders and pelvis are aligned and have approximately equal proportions. They do not have excess fat and poorly developed muscles.


Do you have an hourglass or spoon body shape? Find your training program adapted to the hourglass silhouette or your program for spoon silhouettes.


What parts of the body should I work on?

To give shape to your silhouette, you'll have to shape all your muscles! For this, you will prefer full muscle-strengthening sessions and limit cardio training (endurance activities): relying on your own energy reserves will be an improvement for you even more.


What are your favorite foods?

If you want to shape your body and thus build muscle, consider consuming at least one source of animal protein per day (fish, white meat, egg whites, and dairy products. To prevent your body from relying on its meager energy reserves, remember these two tips:


- The day before a sports session, give preference to slow sugars (rice, pasta, potatoes)

- During physical exertion, fill up on quick sugars (energy drinks, fruit purees ...)

Last tip: Even if you don't if you have a problem with fats, limit your consumption to keep yourself healthy.


Correct exercises for a thin silhouette

Below is a typical muscle building session for slim rectangle shapes that we recommend you do two to three times a week. This will work all of your muscles (chest, shoulders, arms, buttocks, and legs). For visible results, try to follow this training for several weeks (at least one month).


before starting

To perform some of the exercises suggested below, you will need dumbbells. Bring a water bottle, a floor exercise mat, and a stopwatch.


Warmth: 5 minutes

The heels and knees are raised to warm the lower body and the arm circles to warm the upper body.


Instructions

- Do 2 to 5 sets of each exercise

- Do 10 to 20 moves per set for each exercise

Allow yourself 30 seconds to 1 minute to recover between each set


Exercise 1: DUMBBELL SQUAT

Muscles worked: shoulders and thighs.

- Execution of the exercise: the starting position with the legs and feet slightly apart and facing outward. Your hands holding the dumbbells are facing down and your arms straight. As you tilt your

 pelvis back and bend your legs, raise your arms, while still stretching, outward. Then return to the original position.


Breathing: inhale when you bend your leg and exhale when you return to the original position.


Exercise 2: legs

Muscles worked: thighs and glutes.

- Execution of the exercise: the starting position is standing, the legs are straight, the arms are at the length of the body or on the hips. Move forward alternately between right leg/left leg without

 dislocating the front heel, without the front knee going past the toes. Depending on your level, the front knee and the back knee are more or less at 90 degrees.


Breathing: inhale during the bending motion and exhale when returning to the original position.


Exercise 3: triceps stretching with dumbbells

Muscles worked: triceps.

- Execution of the exercise: standing with one foot slightly in front of the other (according to the position that provides the greatest amount

 of stability). Bend your legs a little. After holding both dumbbells, spread both arms as far as possible above your head. Then bend your arms back using only your elbows as knuckles.


Breathing: Exhale as you extend your arms over your head and inhale as you bend your elbows and lower the dumbbells behind you.


Exercise 4: Twisting the pelvis

Muscles worked: the lower part of the rectus abdominis.

Execution of the exercise: Lie on a fitness mat, put your arms along your body, palms facing the floor, and raise your legs vertically.

 Tighten the abdominal muscles to twist the pelvis in order to lengthen the legs towards the ceiling. Return to the starting position by controlling the pelvic prolapse.


Breathing: Exhale while rotating the pelvis, and inhale while lowering the pelvis.


Exercise 5: Knee thrust

For target muscles: mainly the large chest muscles, triceps and shoulders.


- Execution of the exercise: the starting position on the ground resting on the knees, arms extended, hands separated by a width greater than the shoulders. Lower your chest between your hands, bend your arms, and keep your abdominal muscles tight. Return to the starting position by pressing the arms.


Breathing: inhale while descending and exhale while ascending.


Safety Instructions: Keep your abdominal muscles contracted to protect your lower back.


Intimate rectangular shape: how is it distinguished?

Some "rectangular" shapes can be "wider". In this case, the silhouette is rather sleepy: the curves that appear are evenly distributed over the entire body. The morphotype is balanced but there is no really prominent muscular shape.


What parts of the body should I work on?

To redraw your silhouette, you will have to tone your muscles (without increasing their size) using your fat reserves as energy for the effort. Our program will allow you to target the muscles of the abdomen, waist, hips, arms, legs and buttocks, but also to work the core.


What are your favorite foods?

To eliminate the small layer of fat evenly distributed over your body, you can limit carbohydrates (starches), eliminate fast sugars (cakes, sodas, sweets, etc.) and eliminate bad fats (fried foods, deli meats)

 from your diet. In fact, a high-calorie diet and ease of stocking your type are the factors responsible for your weight gain. No need to impose a strict diet on yourself, but prefer vegetables, fruits, lean


 meat and seafood as much as possible. On a daily basis, give yourself a rich breakfast (yogurt + fruit + muesli + unsweetened coffee or green tea), a rather light lunch and a very light dinner.


You can also find our complete exercise guide on our website.


Correct exercises for my sleeping figure

To help you rebalance your silhouette and draw beautiful curves, we invite you to reproduce this 5-exercise circuit training. This will allow you to lose fat mass and gently shape your muscles. By


 associating these exercises with a short recovery period between each, you will maintain a certain heart rate: this endurance work will expend energy primarily from fat. For visible results, try to follow this training for several weeks (at least one month).


before you start

To perform certain exercises, you will need a Kettlebell and a Gymweight. Bring a water bottle, a floor exercise mat, and a stopwatch.


Boarding

and go down from a step for about 5 minutes (or stairs) and raise your arms to the sky.


Instructions

- Perform 2 to 5 rounds of this circuit (consisting of 5 exercises), i.e. a session of at least 20 minutes (but quickly, increase to 30, 40; up to 1 hour of training).


Work time for each exercise: 30 seconds.

Rest time between each exercise: 15 seconds.


Exercise 1: Pull the shoulder squat with KETTLEBELL

Targeted muscles: thighs, glutes, shoulders.

- Execution of the exercise: standing, legs more than shoulder width apart, toes 10 x 10. Inhale, bending the legs without lifting the heels, knees towards the toes, one hand on the waist, the other arm

 outstretched, the bell towards the floor, without rounding the back. Exhale to squeeze your legs and heels to straighten the legs. Pull the elbow toward the ceiling, lifting the shoulder down to raise the bell.


Breathing: Exhale with pressure on your legs, and inhale while raising the bell.


Variation: If you don't have a Kettlebell, use a load corresponding to between 2 and 5 kg (eg: water bottles...).


Exercise 2: Muscles with KETTLEBELL

Targeted muscles: thighs, glutes.

Perform the exercise: start with your feet hip-width apart, the bell on your chest. Bring one leg forward, heel into the floor, without front knee going beyond the toes (be sure to keep knee above ankle when

 your leg is facing forward), bend knee of back leg toward floor, heel lift. Push the front leg back to return to the initial position, to switch with the other leg.


Breathing: Inhale while descending, and exhale while pushing the front leg back.


Variation: If you do not have a Kettlebell, use a load corresponding to between 2 and 5 kg (eg: water bottles, etc.)


Exercise 3: squat lift with aesthetic weight

Targeted muscles: thighs, glutes and abductors (hips).

- Execution of the exercise: standing, feet pelvic width, legs bent (squatting), weight in heels, hands on hips (knees do not go beyond the toes, chest and shoulders remain open, the back remains flat). Exhale, then straighten and raise one leg to the side without moving your pelvis, keeping your shoulders lower.


Repeat on the other side: squat, raise the other leg.


Breathing: inhale to bend, exhale to straighten + rise.


Variation: If you don't have an athletic weight, repeat the same exercise without equipment.


Exercise 4: Vague abdominal muscles

Targeted muscles: abdominal muscles (oblique = slimming the waist)

- Execution of the exercise: Lie on your back, feet on the floor, hands behind your head. Raise the head and shoulders, move the ribs

 toward the hips, rotating to the right. Return to the floor and then the same on the left. Be careful not to move the chin or elbow or tilt the pelvis (no exaggerated cracking or lower back separation).


Breathing: Exhale to lower the ribs toward the hips, and inhale to hold the bust down.


Exercise 5: plank

Targeted muscles: enveloping the whole body and the transverse abdominal muscles in particular.


- Execution of the exercise: in a position lying on your stomach, leaning on the tips of your fingers with your arms outstretched. From contracting the abdominal muscles, raise the pelvis, keeping the


 shoulders and heels aligned. Remember to tilt your pelvis so it doesn't arch and contract your abdominal muscles throughout the exercise. Keep your shoulders away from your ears.


Breathing: breathe more through the chest to maintain maximum abdominal engagement.


Now that your fitness session is at hand, remember to choose fitness clothing that adapts to your morphology.To practice comfort and style.


To go ahead and complete these exercises, we invite you to take muscle-strengthening and/or cardio classes in the fitness room. If you can't join a gym, consider our Domyos Live service: it is


 accessible from your computer/tablet/smartphone and allows you to follow fitness classes for free, wherever you are at any time of the day. A la carte lessons are also available to allow you to make the most of the sessions. To find out more and see what awaits you, go to the Domyos E Coach section!

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