How does pear-shaped apple-shaped H-shaped figure exercise and keep fit?
H-crowd
Body characteristics: shoulder-hip width, no waist line.
Body reasons+exercise weight loss suggestions+diet suggestions
Body type reasons: most of them are genetic reasons of acquired body type, and the body type is generally thin.
Exercise weight loss suggestion: do more resistance strength training, practice hips and shoulders, and improve waist and hips.
Proportion. Avoid abdominal training and don't practice too much lateral abdomen, otherwise the waist will be thicker.
Dietary advice: according to personal body mass index, keep the calorie deficit between 200 and 400 calories. Eat more
High-quality carbohydrates and protein, try to improve their metabolism and increase muscle content.
Pear man
Body characteristics: thin upper body, wide lower body, thick legs and large hip circumference.
Body reasons+exercise weight loss suggestions+diet suggestions
Body type reason:
Pear shape is divided into thin waist or thick waist;
Waist is thin: due to hormonal reasons, fat distribution is not good.
Waist-length: acquired reasons, such as crossing your legs,
Pelvic instability, low back weakness, incorrect walking posture,
Causing the large rotor to protrude.
Exercise weight loss suggestion
Pear-shaped waist:
Do more moderate and high-intensity aerobic exercise, aerobic exercise and running,
Set resistance training, pay attention to rest and avoid high cortisol.
Pear-shaped waist: You can try Pilates yoga or rehabilitation exercise.
Improve the muscle imbalance of lower limbs, combine with moderate and high intensity aerobic,
Pay attention to posture control every day and don't cross your legs!
Dietary advice:
Generally, the body fat is higher than 23%, so it is necessary to pay attention to the total intake to ensure excess calories and avoid semen.
Foods high in carbohydrates and fats. Eat more red meat and vegetables, and pay attention to controlling sodium intake.
Apple-shaped person
Body characteristics: big chest, big shoulders, thick waist and abdomen, slender limbs.
Body reasons+exercise weight loss suggestions+diet suggestions
Body type reason:
Sedentary, like to eat heavy sweets. I often use my mobile phone in Ge You.
Exercise weight loss advice:
Don't sit if you can stand, avoid sitting for a long time, and try for half an hour.
Just taking a walk. It is suggested that exercise should be combined with moderate and high intensity strength training (
Improve metabolism and strengthen fat burning.
Dietary advice:
Avoid high-salt sweets. When you want to eat sweets, you can use fruits instead and eat coarse grains instead.
But eat more sweet potatoes and brown rice. In protein, chicken and beef are the main food, and fat is not eaten.
Drink plenty of water every day to ensure the intake of 1500-2500ml.
Hourglass-shaped person
Body characteristics: wide shoulders, wide hips and thin waist.
Body reasons+exercise weight loss suggestions+diet suggestions
Body type reason:
It is a perfect congenital physical condition, and you are also working hard for this body shape the day after tomorrow.
Exercise and fitness, fat and thin have curvy beauty.
Exercise weight loss advice:
Balance the whole body training aerobic+strength training, 4-6 times a week.
Practice, keep training at moderate and high intensity for one hour at a time. connate
Body advantage+acquired efforts = perfect you.
Dietary advice:
Pay attention to control excess calories, avoid exceeding the standard, and eat more high-quality carbohydrates and eggs.
White matter, try to improve your metabolism and increase muscle content.
Inverted triangle crowd
Body characteristics: wide shoulders but thin waist, small ass, wide upper part and narrow lower part.
Body reasons+exercise weight loss suggestions+diet suggestions
Body type reason:
Considering the congenital genetic problems, the acquired hip and leg muscles are weak, and the lower body is weak.
Thin and without curves.
Exercise weight loss advice:
Pay attention to whether there is shoulder slip problem, and focus on strength training and strengthening.
Back and chest muscle strength, optimize upper body straighter; The second half
The body can focus on exercising the muscle strength of the buttocks and legs, keeping the buttocks full and avoiding depression.
Sleepy, reach a more perfect curve.
Dietary advice:
You can follow the general dietary guidelines, 2 punches of vegetables+1 punches of protein+1 punches.
Carbohydrate intake of high-quality fat, control the total calorie excess, and avoid high-sodium and high-oil foods.
A petite crowd
Body characteristics: short+thin+shriveled.
Commonly known as "paper man"
Body reasons+exercise weight loss suggestions+diet suggestions
Body type reason:
Congenital genetic inheritance may cause you to "eat fat" or gain a stomach.
Problems make you smaller.
Exercise weight loss advice:
It is suggested to build muscle, increase muscle content and improve physical fitness.
Strength training is given priority to, and the whole body muscle strength is improved. Less aerobic exercise
Do it, just keep the medium and low intensity once a week.
Dietary advice:
Be sure to eat more high-quality protein and coarse grains, and eat more protein.
Quality, don't deliberately leave excess calories, you need more calories, take in calories.
Quantity >; The amount of heat consumed.
Drink plenty of water every day to ensure the intake of 1500-2500ml.