Lina
This is your body type if:
- your shoulders, waist and hips are approximately the same width;
- you have slender legs, but practically no butt;
- a strong lean body, but small breasts and an indistinct waist.
Celebrity owners of similar forms: Nicole Kidman, Helena Bonham-Carter, Cameron Diaz.
The main advantage of this type is strong muscles that quickly respond to exercise, and leanness. In other words, girls with a rectangle body type gain excess weight with difficulty, but gain muscle mass easily. And Lina’s example confirms this. True, to create graceful forms, you will have to work hard.
A set of exercises on simulators, specially designed by Marina Sankevich, a trainer at the Art Sport fitness studio, will help you form seductive curves.
The emphasis in the above sequence is on detailed work on the muscles of the shoulders, chest, legs, hips and buttocks. But Marina does not recommend getting too carried away with abdominal exercises.
You need to start, naturally, with a warm-up. Any cardio machine will do, but for this body type, a bicycle is preferable.
Following a weight loss diet for a rectangle body type
Exercises for a rectangle figure are, of course, effective. But to lose weight, it is important not only to exercise regularly, but also to make some changes in your diet.
So, what diet should you follow to lose weight? There is no specific dietary menu. All food is conventionally divided into “allowed” and “forbidden”.
What should be excluded?
A diet for losing weight for this body type requires complete exclusion of:
- any confectionery products;
- potatoes;
- carbonated drinks;
- packaged store-bought juices (they are literally stuffed with preservatives and sweeteners, which a priori cannot be beneficial either for health or for the figure);
- products containing large amounts of sugars.
The fact is that all of the above food categories contain simple carbohydrates. Consequently, they are quickly absorbed, but the feeling of fullness from their use lasts only for a short time. And when hunger returns, the person begins to literally “sweep away” everything from the shelves of the refrigerator.
Therefore, if you want to lose weight, then this diet is a must for you.
What can and should you eat?
When following a diet for weight loss, women with a triangle figure are recommended to consume:
- Protein food. This category includes all lean meats: rabbit, chicken, turkey fillet, veal or beef. Eating shellfish and tuna will be beneficial. Whole grain breads and legumes are also high in protein and low in calories.
- Products enriched with complex carbohydrates. Dishes made from brown rice, foods containing a minimum of starch and fruits are foods that will not only be safe for your figure, but also very beneficial for the whole body.
- Products enriched with Omega-3 fatty acids. Particular preference should be given to sea salmon, sardines, various types of nuts and avocados.
It is recommended to cook food using coconut oil rather than sunflower oil. This product helps normalize metabolic processes in the body, under the influence of which fat begins to “go away” much faster.
UPPER BLOCK ROD
Operating:
- The main muscles are the latissimus dorsi, rhomboids, trapezius, deltoids, and chest muscles.
- Additional - biceps brachii and forearm muscles. When performed correctly, the outer edge of the latissimus muscles, the so-called “wings,” is formed.
There are several options for performing this exercise. The overhead pull-down can be performed to the chest or behind the head, with a wide or narrow grip. As with pull-ups, when using a wide grip, the top of the latissimus muscles is maximally loaded, and when using a narrow grip, the lower back in the lumbar region is maximally loaded.
TO THE CHEST
We sit down straight. We bend our back at the lower back. We concentrate on doing the exercise, looking straight. Take a deep breath and pull the handle of the exercise machine towards the upper part of the pectoral muscles. At the same time, we lower our elbows down and slightly back. With this trajectory of movement, the latissimus dorsi muscles contract as much as possible.
When performing lat pull-downs, do not round your back or lean back. In this case, the load from the latissimus muscles is dissipated through the back extensors. Perform the exercise slowly, constantly monitoring the movement of the projectile.
PER HEAD
The starting position is the same as when pulling a block to the chest. The grip should be wide enough. Ideally, in the middle of the trajectory, when your shoulders are parallel to the floor, your forearms should be vertical. In this case, you will not experience discomfort in the shoulder and wrist joints.
We bend a little in the lower back, spreading our shoulders. Take a deep breath and pull the handle of the block behind your head until it touches your neck. We also move our elbows back and down a little. We pause for a second, tensing the latissimus muscles as much as possible.
Dresses for Rectangle
Wrap dresses:
Dresses with asymmetry; Pleated dresses;
Slouchy dresses;
Semi-fitting sheath dress;
Dresses with sun and semi-sun skirts; Low waist dresses;
High waisted dresses;
Skirts for Rectangle
Tulip skirt;
Skirts: sun and half-sun; Pencil skirt; Yoke skirts;
Pleated skirts;
Pleated skirts;
Skirts are multi-tiered;
Balloon skirt;
A-line skirt;
Skirts with a low waist, on the hips;
Pants for Rectangle
Trousers, loose in the hips, with a low waistline;
Straight dress pants
Slightly flared/wide;
Slightly tapered if you are thin;
Exercises for the volume of the buttocks and thighs
The main assistant in building muscle mass in the buttocks and thighs will be the slow rhythm of performing all actions and dumbbells.
1 exercise - lunges
Take dumbbells in both hands, place your feet shoulder-width apart - initial state. Perform lunges with each leg alternately. As you inhale, take a wide step forward, and as you exhale, return to the starting position. Keep your back straight. So repeat 1-12 times on each leg. The next photo shows a type of lunge.
Exercise 2 - “squat - turn”
Stand with your feet shoulder-width apart, arms extended in front of you, palms down, knees bent at an angle of 45 or 90 degrees. In this case, the knees should not go further than the toes - this is the entire starting position. Next, as you inhale, straighten your legs and turn your body to the right, and as you exhale, take the starting position. For each side you need to do 10-12 times. To increase the load, you can take light dumbbells or a fitball.
Exercise 3 - forward bend
Starting position: stand with your feet shoulder-width apart. Next, raise your right leg back, lower your body forward, and keep your supporting leg straight. The body and right leg should be kept parallel to the floor, while the arms should be lowered in front of you perpendicular to the floor. As you inhale, you need to slightly bend your elbows and spread your arms to the sides. Then, as you exhale, lower your arms and return to the starting position. And so you should do 8 - 10 repetitions for each side. To increase the load, you can take dumbbells. This fairly simple exercise tightens the muscles of the back, buttocks and legs very well.
And of course, for a “Rectangle” type figure, spinning a hula hoop will be a great way to shape your waist.
Shaping a figure by twisting a hula hoop
I advise all newcomers to fitness to watch another video from the TGYM team, which popularly demonstrates all the exercises for a “Rectangle” type figure .
GOOD LUCK AND GOOD MOOD TO YOU!
Shoes, accessories, jewelry
There are no special restrictions in choosing shoes. Slender columns can wear ballet flats, sandals, sneakers, classic shoes, brutal boots, elegant ankle boots and boots. Full rectangles are also not prohibited from doing anything if they have long legs. For short people, it is better to use flat soles to a minimum and more often choose medium or high heels.
The shape of the bag should be in harmony with the contours of the figure. Refuse overly romantic models in favor of classic, geometric clutches, soft shoppers, and backpacks. Make sure that the bag is not located at the waist, but slightly above or below.
Choose statement earrings and brooches. Wear long ones, chains, beads, loosely hanging scarves - anything that visually lengthens the silhouette. Soft belts, including leather ones, can be placed anywhere. Wide belts, especially those with eye-catching buckles, are worn only on the hips.
What to exclude from your wardrobe
Having an idea of suitable clothing, you can determine what you should absolutely not wear, or at least not advisable. The taboo applies to:
- narrow straps;
- neckline under the neck;
- absolutely straight dresses and skirts;
- very tight clothes made of elastic fabrics;
- narrow belts and belts;
- raglan sleeves, dropped armhole;
- short tops and jeans or low-rise shorts at the same time;
- trousers and skirts with drawstrings;
- horizontal prints in the middle part of the figure.
Try to emphasize the clear line of the shoulders, remove all excess from the waist and softly define it, or compensate for the lack of grace with a fluffy hem.
