X-shaped figure: there is no limit to perfection
X-type is considered a classic female figure.Bottom and top are proportional, among them – a narrow isthmus waist.The proportions of your figure close to perfection.And yet, do not relax.poor diet and exercise.and age.can spoil your shape.Already in the 20 years the muscles begin to lose their elasticity.And after 30 years affected by other factors, hormonal changes, childbirth, and t.Dr..In order to maintain your figure, you must eat sensibly and do physical exercises.
Your main goal – to strengthen the muscles.thus maintaining its unique figure in the form of the "hourglass".To do this you have to train 3 times a week every other day.If you want to lose weight, you should rest between sets no more than 30 sec.And approaches can be increased to 1-2 on the prescribed.
Perform aerobics 4-5 times a week.Of aerobic exercise is best for you – walking, running, stepper, exercise bike.
Exercises.Hips and buttocks.Hack squat with an average of foot.
Purpose: upper thigh, buttocks, calves.
Lunges with dumbbells to the side.
Purpose: thigh (inner and posterior regions).
Leg Curl Standing.
Purpose: hamstrings (back thigh), buttocks.
Upper body.Bench in the simulator.
Purpose: pecs.
Circular lifting dumbbells.
Purpose: pectoral muscles (especially the outer parts).
Negative pull-ups.
Purpose: upper back.
Jackets.
Purpose: To spin, pecs, triceps.
Bench dumbbell with one hand.
Goal: the front and outer part of the shoulders.
Podmy front.
Goal: the front of the shoulders.
Twists on the block.
Purpose: press.
Lifting the biceps lying.
Purpose: biceps.
Extension of the hands in the slope.
Purpose: triceps.
Fitness training program.Ponedelniksredapyatnitsa Target: Maintain or burning of excess fat.
Warm up: 5-10 minutes leisurely walk.
Style of training: Moderate weight, high reps (12-15).
The Workout.
| Exercises | Sets | Repetition |
| Hack squat with an average placement of the feet | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Lunges with dumbbells to the side | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Leg Curl Standing | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Bench in the simulator | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Circular lifting dumbbells | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Bench dumbbell with one hand | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| The rises in front of | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Negative pull-ups | 1 set with a body weight | How much will |
| Jackets | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Twists on the block | 2.1 | 25-50 |
| Lifting the biceps lying | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
| Extension of the hands in the slope | Warm-up set (Low weight) 2-3 * |
10.12 12-15 |
Based on materials from P.Kennedy and M.Greenwood-Robinson
