Female Body Shapes Not only do we have certain body types, but as women, we also have various shapes, which are a factor of our genetics, as well as lifestyle. These can be correlated into the body type imaging for better control. This is just for better understanding of body shapes and types. The basic female shapes are:
The “A Frame†The “
A Frame†lady is also known as the “
Spoon Shapeâ€. These individuals carry extra weight in the lower region, mainly in the hips, thighs and buttocks, while their waist and busts are small. Balance needs to be met by widening the shoulder girth and the back.
Cardio - This body shape must focus on lower body cardio to rid the excess weight in the lower region, such as walking or use of the elliptical machine.
Avoid the stepper, as it can build more size and thicken the legs.
Resistance Training - Add more weight to the shoulder presses, lateral raises, and pull downs to bring balance and harmony.
The “V Frame†The “
V Frameâ€, also known as the “
Cone Shapeâ€, lady possesses shoulders that are two or more inches wider than her hips. She usually has large busts, narrow hips, and thin legs. Balance needs to be met by bringing the lower body up to speed with the upper body.
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 good, but this body type is best to avoid the elliptical machine, as it will lean the legs up too much.
Resistance Training – To bring the legs up, focus on quality leg training. Basic power movements should compose the bulk of your leg training, such as squats, leg presses and stiff dead lifts. “Shaping†exercises such as leg extensions, lunges, and step-ups are a good finisher for the legs.
The “H Frame†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. Focus really needs to be on symmetry by minimizing the waist.
Cardio – Cardio choices should be geared toward 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. Focus on squats, leg press and stiff dead lifts as the bulk of your training, and use the leg extensions, Lunges, and step-ups as finishers.
The “Ruler†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.
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. Train each muscle group once weekly. The focus should go into intensity and building symmetry through proper shoulder, back, and leg training. Use heavier compound movements such as bench presses, shoulder presses, lat pull downs, squats, etc.
The “8 Frame†The “
8 Frameâ€, also know as the “
Hourglassâ€, 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). The “8 Frame†gains are evenly distributed, as well as fat loss.
Cardio – Cardio is best balanced with training. Any cardio technique is fine. Keeping a variety is best.
Resistance Training – This is the best body frame for bodybuilding and/or fitness. A balanced training program with a variety of exercises works best.
The “Oval Frame†The “
Oval Frameâ€, also known as the “
apple†is average height or shorter, large busted, has thin legs, and gains weight in the midsection.
Cardio – Routine cardio, such as the treadmill on an incline or the stepper, is 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 dead lifts to bring the lower body up to speed with the upper body. Now that you have some information on how to train for your personal body shape, go take action and control!
Please take note that the above
Body Types and
Body Shapes sections are a
basic overview to help guide beginners to understand their body. Bron: Karen Sessions MsFit's
Link: Iron Dolls - Female Bodybuilding Secrets Revealed
< Message edited by MaxMuscle -- 19/4/2004 23:49:49 >