What do Natalie Portman, Jennifer Lopez and Irina Shayk have in common? The correct answer is: a beautiful body, although the body types of the young ladies are different. The secret is to properly manage natural data. To look for flaws in oneself is a favorite sport of the beautiful half of humanity. Slender ones grieve that their breasts are too small, mistresses of appetizing forms yearn for skinny jeans, tall ones would like to become smaller, and girls with a height of 150 cm - basketball players. Of course, no one will forbid us to spend our best years fighting our own genetics. But why not use this time more productively? For example, objectively assess your own appearance and adhere to the rules that will make your body beautiful and fit. A New Dimension The first step to better understanding your abilities and abilities is to define your own body type. In such an important matter, do not rely on an eye or a mirror - use an impartial measuring tape. Strip down to your underwear. By the way, it should be as simple as possible: no push-up or pull-down function. Stand up straight, maintaining a relaxed natural posture: without pulling in or protruding your stomach or chest, or rounding your back. Keeping the measuring tape strictly parallel to the floor, take three measurements: hip circumference (at the most prominent point of the buttocks), waist circumference (thinnest point just above the navel), chest circumference (at the most prominent point). Write down your metrics and evaluate the relationship between them. The usual classification of the female bodily constitution identifies five types. Hourglass Hips and chest are approximately equal in volume (the difference is no more than 10 cm), and the waist is 20 or more centimeters narrower. The good news: the owners of the hourglass figure have definitely drawn their lucky ticket - the proportions of their bodies are inherently harmonious and require minimal effort to appear attractive. In the piggy bank of merits, beautiful hands usually also lie: one less headache. Bad news: girls of this type tend to be overweight, although they gain weight evenly. With a lack of physical activity, the body is rounded primarily in the abdomen and thighs. Fitness strategy: the motto for girls with an hourglass figure is moderation and regularity. Optimal physical activity for them is the one that allows them to simultaneously work out the muscles of the whole body, keep them in good shape and control the percentage of body fat. Your choice is dynamic yoga, swimming, playing sports, Nordic walking. Apple If the circumference of the waist, chest and hips is practically the same, but at the same time the girl has a soft rounded belly, there is no pronounced priests, but she has slender legs - we have a typical "apple" or "circle" in front of us. The good news is that with due diligence, this type of figure can be made very sexy: noticeable breasts and slender legs are half the battle. Bad news: Since visually more body volume is concentrated in the upper half of the body (chest and abdomen), fitness efforts are required to balance the proportions. In addition, genetically, this type of constitution, as a rule, is inclined to be overweight, cannot boast of a fast metabolism and hints that it will be necessary to monitor nutrition more carefully than girls of other types. Fitness strategy: For girls with a heavy upper torso, consider strengthening your back. Exercises like hyperextension, glute bridges and all kinds of planks improve posture, and a girl who doesn't slouch will always look slimmer. Circuit training should also become a fitness routine, with an emphasis on the arms and buttocks.The first needs to be given a relief, the second - volume. Burpee, Tabata with numerous lunges and squats, boxing elements to strengthen the arms, all this at an intense fat burning pace - this is the minimum program. Triangle The circumference of the chest and waist is approximately comparable (plus or minus 10 cm), but sharply differs from the circumference of the hips - the difference in values is 20 centimeters or more. In everyday language, this can be described as "heavy bottom". The good news: the owners of the "triangle" figure have difficulty gaining weight and, if desired, quickly lose it - for such an ability, many would give half their kingdom. Bad news: weak, thin arms and full hips require balance. Diets and strict dietary restrictions, alas, are not able to "lose weight" you only in the lower body: the volumes will go away even where it is not required at all. Fitness strategy: It is especially important for girls-"triangles" to make fitness a routine: exercise three to four times a week. At the same time, it is not required to disappear in the hall for hours. With this type of constitution, 30-40-minute circular workouts are very useful, in which the emphasis is on active movement and the study of the shoulder girdle. For those who categorically do not accept a rocking chair, swimming can be a way out. But always under the guidance of a trainer: the doggy style is not able to make the upper body more prominent, while simultaneously tightening the lower one. Inverted triangle If, without any measurements, you can see that the pelvis is clearly narrower than the chest, and the waist is not pronounced, we are talking about the type of figure "inverted triangle". In terms of numbers, this will look like a decrease in volume from top to bottom: the difference between the circumference of the chest and pelvis can be about 30 cm. The good news: most often the owners of the "inverted triangle" figure can be described as strong, muscular and athletic. Maintaining and building muscle mass, as well as eating everything without much harm to the figure is a common thing for them. Bad news: broad shoulders, alas, do not mean that a girl has large breasts. But it is obvious that the fifth point cannot boast of an appetizing volume. The belly can also be a problem area: its softness or even looseness is not striking against the general background, but working with the muscles of the core is definitely required. Fitness strategy: girls with this constitution can afford to drop in the gym once or twice a week to keep their bodies in good shape, this will be enough. But the muscles of the core and buttocks will have to be dealt with more regularly and carefully. Anything that strengthens your abs should be your favorite exercises - from "vacuum" to crunches with weights plus squats with a feasible weight and training on a step platform for a more rounded buttocks. Rectangle The volume of the chest, waist and hips in the "rectangle" constitution is approximately the same (the spread is not more than 10 cm), the shoulders and hips are visually the same width, the body is elongated. Unlike an apple, the belly of girls with this type of figure is usually flat. The good news: in general, the figure looks fit even for those who constantly postpone their workouts until later. Gaining and losing weight for "rectangles" is not difficult - thanks to a good metabolism. Bad news: for external athleticism - an unpleasant feature: if you do not play sports regularly, girls with a "rectangular" constitution easily lose muscle mass. In addition, the volume of the chest and buttocks is visually too small to be considered a sexy figure. Fitness strategy: for girls with a "rectangle" figure, activities that develop flexibility and plasticity are useful. Dynamic yoga, Pilates, dance training will help to work out some woodiness of forms, make the body more flexible and responsive. However, you will have to think about muscle mass. Therefore, strength training with an emphasis on the relief of all four limbs and buttocks is your must have.Personal file Anna Makarova, certified fitness nutritionist, Brand Awards winner in the category “Best Nutritionist of the Year” Body type is far from the only thing to consider when planning your diet and training. The individual characteristics of the body structure and your fitness goals are another guideline in working on yourself. Anna Makarova proposed a plan for solving the most popular girlish problems. I am thin and flabby This type of figure says that a woman has relatively little fat and is deficient in muscle mass. Therefore, the main emphasis should be on building tight muscles. In no case is it about swinging something for yourself: the work should go first of all on the tone. The first step on the road to success is to organize your meals. Girls with such a structure usually eat a little, irregularly and can afford high-calorie foods that are unnecessary for our body. The correct strategy for them is to establish a sensible diet and monitor its quality. Proteins should make up about 20-30% of the daily caloric intake, for simplicity, you can keep the benchmark from 1.5 to 2.2 g of protein per kilogram of body weight. The second important condition: there should be enough carbohydrates in the diet. Many make the mistake of trimming them in hopes of getting more muscular. However, for training, without which you cannot build a muscle frame, you need fuel. The main fitness activity for the lean and loose is strength training with adequate weight and with an emphasis on basic exercises that involve a large number of muscles. Bodyweight training can only be in addition to three mandatory strength training per week. It's definitely not worth training every day: rest is needed for muscle growth and recovery, this is a prerequisite for success. I need to lose 5 kg Most people are guided only by weight, but if your body mass index is normal, then it is not the weight that should worry, but the volume and body composition. In this case, in order to choose the right strategy, it is useful to do a body analysis and see what the ratio of fat and muscle mass is. If the girl's fat mass is normal (this indicator is individual and depends on age and height, but on average it ranges from 11-25% of the body), but her appearance does not suit her, you should not lose weight, but try to bring the fat mass closer to the lower limit and maintain or even increase muscle mass. True, a more common problem is that there is too much fat and not enough muscle. In this case, you need to create yourself a small calorie deficit. No hungry diets, you need to cut your usual diet by a maximum of 150-250 kcal from the daily requirement. Otherwise, the body will “burn” muscle, not fat, which will negate all fitness efforts and, as a result, slow down your metabolism. The second step is to normalize the BJU. Protein should make up 20-30% of the diet, fats - no more than 30%, and everything else - complex carbohydrates. As for the load, the emphasis should be on circular strength training plus additional cardio with a heart rate in the fat-burning range. And get ready for the fact that on average, with three workouts per week per month, you can lose 2 kg of fat. That is, getting rid of 5 kg is not a quick job. Therefore, it will not be superfluous to move more in everyday life in addition to proper nutrition and exercise.