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Похудение по типу фигуры. Песочные часы, яблоко, груша - как сбросить вес? Перейти к контенту
Многие женщины, прибегая к изнурительным физическим упражнениям и сидя на жестких диетах, не учитывают главного фактора — типа своей фигуры. Среди женских фигур различают три основных типа: яблоко, груша и песочные часы. Не только природная конституция и телосложение обладательниц этих фигур различается между собой. Ко всему прочему добавляется обмен веществ, который индивидуален для каждого типа. Имея свои недостатки, даже идеальная фигура «песочные часы», «Как похудеть?» — оставляет актуальным вопрос.
Классификация типов фигуры и их отличительные черты Фигура «Песочные часы». Воспетая поэтами и музыкантами, такая фигура имеет наиболее привлекательные черты для противоположного пола, одновременно являясь достаточно редким явлением. Тип телосложения является наиболее женственным, имеет круглые плавные очертания бедер, развитую грудь оптимального размера и тонкую талию. Множество женщин стремится именно к такому типу фигуры, однако даже у обладательниц «песочных часов» нередко возникают проблемы с избыточным весом. Связаны они, прежде всего, с малоподвижным образом жизни и перееданием, реже — гормональными сбоями и прочими нарушениями в организме. Жир на такой фигуре чаще всего откладывается в районе бедер, осиная талия приобретает дряблые черты, становятся полными руки, увеличивается грудь. Плюсы фигуры заключаются в равномерном отложении жиров на всех участках тела, а также возможностью быстро худеть. Типичная представительница типа телосложения — Дита фон Тиз.
Фигура «Груша». Встречается чаще, чем предыдущий тип. Характеризуется стойкой склонностью к образованию апельсиновой корки, узкими плечами, небольшой грудью и тяжелыми бедрами. Жировые скопления откладываются преимущественно в нижней части тела. Похудеть обладательнице такого типа фигуры куда сложнее, нежели «песочным часам». Однако есть в ней и свои определенные плюсы, касающиеся в основном здоровья. Дело в том, что жировые отложения, локализующиеся в районе бедер и ягодиц, активизируют выработку белка адипонектина, который производит эффективную профилактику заболеваний сердца и сосудов. Звездная представительница грушевидного телосложения — Дженнифер Лопез.
Фигура «Яблоко». Самый сложный тип фигуры, который влечет за собой осложнения со стороны здоровья. Встречается у многих представительниц прекрасного пола. Характеризуется стойкими скоплениями жира в брюшной области и зоне плеч. Минус такой фигуры заключается в том, что убрать жировые отложения с рук — нелегкая миссия. Ее основной плюс — при соблюдении должных правил, диеты и физических нагрузок, жир ликвидируется с талии быстрее всего. Поскольку избыточный вес концентрируется в брюшной области, обладательницам данного типа фигуры необходимо тщательно следить за своим здоровьем. Именно они являются группой риска в развитии сахарного диабета, сердечно-сосудистых заболеваний и дисфункций внутренних органов. Среди знаменитостей, ярким примером фигуры «Яблоко», является Келли Осборн.
Как узнать свой тип фигуры? Для начала, следует замерить объемы талии и бедер с помощью сантиметровой ленты. Затем применить следующую формулу:
Т : Б = Ф, где Т — обхват талии, Б — обхват бедер, Ф — индекс, с помощью которого определяется тип телосложения.
0,75 — 1, тип фигуры — «Яблоко»; 0,65 — 0,75, тип фигуры — «Песочные часы»; 0,65 и менее — тип фигуры «Груша». Рекомендации к похудению для «Песочных часов»
Если тип фигуры «Песочные часы», а его обладательница набрала лишние килограммы, их можно легко устранить, следуя несложным правилам и рекомендациям.
Следуйте принципу дробного питания. Принимайте пищу 5-6 раз в день маленькими порциями. В идеальном варианте, следует получать вдвое меньше пищи, чем обычно; Рекомендуется употреблять больше белков, чем углеводов. Исключить или ограничить легкоусвояемые углеводы; «Песочным часам» нужны физические нагрузки слабой или средней интенсивности. Следует отдать предпочтение бегу трусцой, гимнастике, плаванию , пилатесу; Отказ от вредных привычек — залог не только крепкого здоровья, но и красивой фигуры. Употребление алкоголя и курение пагубно сказываются на работе щитовидной железы, заставляя ее активнее вырабатывать гормоны. Гиперфункция органа способствует накоплению жировых отложений, которые непросто устранить в последствии; Необходимо отказаться от стимулирующих и энергетических напитков; Не нужно использовать силовые нагрузки и прорабатывать определенную часть тела. Идеальным решением для песочных часов станут кардио тренировки, которые активно сжигают жиры. Продукты питания для «Песочных часов» Разрешенные и рекомендуемые продукты:
Филейные части и мясо домашней птицы (без кожицы); Постное мясо; Обезжиренные молочные и кисломолочные продукты; Нежирная рыба и морепродукты; Яйца; Зелень; Фрукты и овощи. Продукты, которых следует избегать:
Авокадо; Орехи (лесные, арахис, кедровые); Мучное и сладкое; Хлебобулочные изделия; Макаронные изделия; Жирное мясо и рыба; Жареная и копченая пища. Рекомендации к похудению для типа «Груша»
Фигура «Груша»: как похудеть? Следует отметить, что жир в области бедер и ягодиц сжигается наименее быстро и легко. Поэтому обладательницам такого телосложения придется соблюдать более строгие правила, чтобы похудеть и удержать достигнутый идеальный вес. Основные рекомендации, которые необходимы при типе фигуры «Груша»:
Рекомендуется проводить массажи для проблемных зон. Отлично подойдет антицеллюлитный массаж, производимый с помощью специалиста, а также вакуумные процедуры, которые доступны каждой женщине в домашних условиях; Необходимо ежедневно делать гимнастику для ног, бедер и ягодиц; Отлично подойдет применение контрастного душа. Сначала следует проводить щадящую процедуру, со временем увеличивая разницу между температурой воды; Отказ от пакетированных сладких соков и газированных напитков; При сидячей работе и малоподвижном образе жизни, «Грушам» рекомендуется увеличить бытовую двигательную активность. Откажитесь от использования лифта, чаще совершайте пешие прогулки на свежем воздухе; Ни в коем случае не прибегайте к жестким диетам и голоданию. Следует рационализировать питание и вести более активный образ жизни; Не рекомендуется принимать пищу позднее, чем в 19.00; Ограничьте употребление кофе. Продукты питания для типа «Груша» Разрешенные и рекомендуемые продукты:
Томаты и томатный сок (регулирует метаболические процессы, избавляет от целлюлита в районе бедер); Обезжиренный творог; Нежирная рыба; Мидии; Цельнозерновой хлеб; Отварной рис (темный); Зеленые листовые овощи; Тропические фрукты; Овсянка; Бульоны. Продукты, которых следует избегать:
Картофель в любом виде; Шлифованный белый рис; Майонез, кетчуп и соусы; Фастфуд; Жирное мясо и рыба; Пряные и копченые блюда. Рекомендации к похудению для типа «Яблоко»
Фигура «Яблоко»: как похудеть? Таким вопросом задаются многие женщины, поскольку тип фигуры достаточно распространенный, а избытки жира находятся в тех местах, из которых их сложнее всего ликвидировать. Прежде всего, «Яблоку» вредят сладости, калорийные продукты с повышенным содержанием жира, и алкоголь. Все это способствует росту жировой прослойки в районе талии. Имея тип фигуры яблоко, как похудеть? Прежде всего, нужно быть готовыми к тому, что придется достаточно строго ограничить свой рацион. Интенсивными нагрузками, напротив, увлекаться не стоит. У девушек-«Яблок» и без того снижен уровень эстрогена, а регулярные силовые тренировки также способствуют инактивации этого гормона, лишая женщину красивых форм и затрудняя некоторые функции организма.
Общие рекомендации для похудения:
Ограничить употребление в пищу животных жиров; Откажитесь от алкоголя, сильногазированных и сладких напитков; Занимайтесь гимнастикой. Особенно «Яблокам» подходят дыхательные методики, наподобие бодифлекса и оксисайза; В обязательном порядке обогащайте свой рацион клетчаткой. Пищеварение у такого типа фигуры замедленное, метаболические процессы несколько нарушены. «Яблоки» склонны к запорам и расстройствам желудка. Чтобы предотвратить такие побочные эффекты, соблюдать диету нужно разумно, и обязательно принимать сухую клетчатку в качестве биологически активной добавки; Типу телосложения решительно не подходят белковые диеты, как диета Аткинса, доктора Дюкана, или Кремлевская; Наиболее правильным решением будет система питания Кима Протасова; Пейте имбирные напитки и чай. Обращайте внимание на витамины и микроэлементы, способствующие выведению шлаков из организма; Качать пресс следует разумно. В противном случае, можно усугубить положение, если в области талии будет достаточно жировых отложений. Сначала следует устранить их, а уж затем приступать к нагрузкам на брюшной пресс. Продукты питания для типа «Яблоко» Разрешенные и рекомендуемые продукты:
Бобовые (фасоль, чечевица, зеленый горошек стручковый); Корнеплоды (вареный картофель — включительно); Отруби и злаки; Овсяная каша; Обезжиренные молочные продукты; Постное мясо; Нежирная рыба, морепродукты, икра; Сухофрукты; Цитрусовые; Соя и соевые продукты. Продукты, которых следует избегать:
Мясные субпродукты; Жирное мясо; Сладости и кондитерские изделия; Мучное; Алкогольные напитки; Жирный творог; Соленые и пряные сыры. Для любой фигуры главное — умеренный рацион. Не нужно изнурять себя диетами и силовыми тренировками. Достаточно выбрать питание и упражнения, которые подойдут непосредственно вашему типу фигуры, и вы никогда не столкнетесь с такой проблемой, как лишний вес.
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