Understanding your body type(Woman)

webadmin - Posted on 25 March 2011


Understanding Your Body Type Understanding your body type is extremely important. Let’s face it girls, we all come in different shapes and sizes, which makes it difficult to find out what exercises work and which ones don’t. Understanding your body type will make getting in shape much easier. Once you know what types of bodies are out there, pinpointing and understanding your body type can be fairly easy.

Ladies fall into 6 basic body shapes:

The "V Frame"

Cardio - The stepper is a good form of cardio to burn calories and add thickness to the legs. The treadmill on an incline is also suitable, but this body type is best to avoid the elliptical machine, as it will lean the legs up too much.

Resistance Training - To increase leg size, concentrate on quality thigh training. Basic power movements should compose the bulk of your leg exercises, such as Squats , leg presses  and stiff deadlift . Shaping exercises such as leg extension  and lunges  are good finishers. Use moderate to heavy poundage and keep the repetitions on the lower end, in the 6-8 range.

    The "V Frame", also known as the "Cone Shape", lady has shoulders that are two or more inches wider than her hips. She usually has large bust, narrow hips, and thin legs. Balance needs to be met by bringing the lower body up to speed with the upper body.

The "H Frame"

Cardio - Cardio choices should be focused on trimming the upper body and bringing out the symmetry. Such cardio tactics should include the treadmill on an incline and the stepper.

Resistance Training - Proper lower body training is needed for balance to bring it up to par with the wide shoulders. Concentrate on Squats,leg press  and stiff deadlifts  as the bulk of your training, and use the leg extension  and lunges  as finishers. Use moderate to heavy poundage in the 6-8 repetition range.

    The "H Frame" lady has an athletic build, but has a large waist and shoulders, and lacks symmetry. This body shape is squared off and blocky. Those who posses the "H Frame" really need to direct attention to their symmetry by minimizing the waist.

The "Ruler"

Cardio - Cardio should be kept to a minimum, preferably the stepper, and more focus should go on the resistance training..

Resistance Training - Training should be intense and brief. Each muscle group should be trained once weekly. The focus should go into intensity and building symmetry through proper shoulder, back, and leg training. Use heavy compound movements such as bench presses , shoulder presses , lat pulldown ,squats, etc. You want to put emphasis on building muscle, therefore keep the repetitions in the 6-8 repetition range.

    The "Ruler" body shape's measurements of the chest, waist, and hips are fairly equal. This lady is lean, has a high metabolism, and doesn't gain weight very easily.

The "8 Frame"

Cardio - Cardio should be balanced with training. Any cardio technique is fine, and keeping a variety is best.

Resistance Training - This is the ultimate body frame for bodybuilding and/or fitness. A balanced training program with a variety of exercises works well. Many find changing the workout program every 6-8 weeks productive, and an assortment of repetition ranges keeps the body off guard.

    The "8 Frame", also know as the "Hourglass", is genetically gifted. They are the proper height and weight for their body. Their bust and hips are the same size, with the waist being 10 inches smaller… said to be the perfect figure from modeling experts. This lady's gains are evenly distributed, as well as fat loss.

The "Oval Frame"

Cardio - Routine cardio, such as the treadmill on an incline or the stepper, are necessary to generate overall weight loss. The elliptical machine should be avoided as it leans out the legs too much. 

Resistance Training - Weight training should be focused on the legs to create balance with the upper body. Include more squats ,leg presses , and stiff deadlifts  to bring the lower body up to speed with the upper body. Maintain repetitions in the 6-8 range for balance.

The "Oval Frame", also known as the "apple" is average height or shorter, large busted, has thin legs, and gains weight in the midsection.


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