Exercise is indispensable for healthy weight loss. In order to lose weight, it is necessary to gain a well-balanced diet and exercise habit in a disciplined manner. Of course, you should continue this habit after losing weight, and you should not let the weight you lose come back.
You should consciously perform exercise movements that improve mental activity and regulate breathing and blood circulation, and for this, you should choose exercises suitable for your body type.
Body types are classified in three different ways as apple, pear and banana. According to this classification "Exercise for Apple Body Type", "Exercise for Pear Body Type", "Exercise for Banana Body Type" and then let's take a look at how to do these exercises for each body type.
Slimming Exercises According to Body Type
Chair Movement
With your torso upright, your legs shoulder-width apart, your hands at the nape of your neck, rise and fall by bending your knees forward. Do this movement without disturbing the upright position of your torso.
Stretching Movement
Your right leg should be slightly bent in front of the knee, the sole of your foot should be on the ground and your toe pointing forward. Your left leg should be at the back, taut, the sole of your foot on the floor, your fingertip pointing forward, and your hands on your waist.
Lift the sole of your right foot off the ground without disturbing the verticality of your torso. Drive your right knee forward with the hip.
At the same time, without removing your left toe from the ground, bend your left knee as close to the ground as possible and return to the starting position.
Rowing Movement
You will need a chair for this move. Your torso should be upright, your legs are closed, your arms at your sides, and the chair should be about one leg length on your left side.
Extend your left leg sideways so that the foot is on the chair. Your right arm should be beside your torso, and your left arm should be stretched over your left leg.
While stretching your torso from the waist to the left side, stretch your left arm forward. At the same time, bend your right arm at the elbow and pull the hand to the armpit without losing contact with the body.
While lowering your right arm, bend your torso to the right side, simultaneously pull your left arm up to the armpit without losing contact with the trunk and bending at the elbow, and then return to the starting position.
Triceps Operation
Sit with your butt on the ground, knees bent, soles on the ground, arms back from shoulders and stretched, palms on the floor, toes pointing back.
While bending your elbows back, pull your stomach inward. Push your abdomen outward as you stretch your elbows.
Shoulder Operation
This movement should be done with 2 dumbbells. With your torso upright, your legs shoulder-width apart, your arms bent at the elbows and adjacent to the body, the dumbbells should be in your hand, palms pointing opposite to the shoulder. Extend your arms stretched up and come back to the starting position.
Chest Operation
You have to do the movement with 2 dumbbells. The dumbbells should be in hand, in the supine position lying on the ground, legs stretched, arms bent at chest level at the elbows, palms facing each other. Extend your arms straight up. Return to the starting position again.
Body Lift
In the prone position, your legs should be stretched and your hands should be on the neck. Return to the starting position by lifting your torso backwards by moving from the waist.
Compression
In the supine position, legs closed, knees drawn to the abdomen, hold your knees with hands. Pull your stomach inward while lifting your torso up and bringing it closer to your knees. Free your stomach while laying your torso on the ground.
Reverse
In the supine position, the legs are stretched and the heels slightly above the ground, the arms are stretched and by the side of the body.
With your legs closed, pull your knees towards your chest. Return to the starting position without disturbing the parallelism between the knee and feet.
In the supine position lying on the floor, legs bent at the knee and soles on the floor, arms bent at the elbows and hands on the neck.
Bend your torso from the waist to the right side and lift it forward like in a sit-up motion. At the same time, pull your left knee towards the level of the abdomen to make contact with the right elbow at this level and return to the starting position. Repeat the same movement with the left elbow touching the right elbow.
Biceps Operation
Movement will be done with 2 dumbbells. The trunk will be upright, the legs are shoulder-width apart, the arms are stretched, and the dumbbells will be in the hand, with the palms facing forward, adjacent to the body in front of the body.
Without cutting your arms out of contact with the body, bend at the elbows, raise your palms up to chest level, facing your face, and return to the starting position.
Arm Lift
Movement will be done with 2 dumbbells. The trunk will be upright, the legs are shoulder-width apart, the arms are stretched, and the dumbbells will be in the hand, with the palms facing forward, adjacent to the body in front of the body.
Without disturbing the tension of the arms, open them sideways until they are parallel to the floor and return to the starting position.
We learned how to do the movements. Let's take a look at how to apply these movements according to your body type and gender.
Body types are important in determining your diet and exercise preferences. Each body type is different from each other and is of great importance in terms of body proportion. To be able to apply the above exercises correctly, you need to know your body type.
Pear Body Type
It has a narrow waist and abdomen. Shoulders are narrower than hips. Weight was concentrated mainly on the hips and hips.
Apple Body Type
The lower part of the body is small or narrow. The weight is concentrated in the middle of the body.
Banana Body Type
Shoulders, waist and hips are close to each other and breasts are small.
