Exercise suggestions for different body types: choose the right exercise according to your body type!

   Fitness is never "one action for everyone". We often see friends around us say: "Why does he lose weight quickly by doing that exercise, but I have been practicing for half a month but there is no effect at all?" - The reason is actually very simple. Everyone has a different body type and suitable exercises are also different.

Just like a pair of shoes, it is useless no matter how expensive it is. Finding the right exercise for your body type is the key to open the door to body advancement. Today, we will reveal: How should people of different body types exercise to double the effect?

Body type classification, which one do you belong to?

Generally speaking, the human body type can be divided into the following categories:

Ectomorph

Features: slender limbs, small skeleton, fast metabolism, and difficulty in muscle gain.

Representatives: Model-like body, easy to lose weight.

Mesomorph

Features: symmetrical skeleton, well-developed muscles, easy to gain muscle and lose fat.

Representatives: Athlete body type, natural "fitness seed player".

Endomorph

Features: wide and thick skeleton, easy accumulation of fat, slow metabolism.

Representatives: pear-shaped body or "slightly fat" physique.

Understanding which type you belong to is the first step in customizing an exercise plan.

Slender type: Stop doing pure aerobics, you need to "shape and build muscle"

Problems you encounter:

No matter how much you eat, you won't gain weight? No muscle lines after training for a long time?

I get thinner when I run, and even my complexion is not very good.

Sports suggestions Keywords: muscle building, strength training, reducing aerobics

Recommended exercise methods:

Weight training as the main: choose medium weights, 8-12 times/set, do 3-4 sets, and focus on training large muscle groups (such as squats, deadlifts, bench presses).

Reduce long-term aerobics: You can do high-intensity interval training (HIIT) instead of long-distance running, no more than 20 minutes each time.

Strengthen the core: Yoga and Pilates assist to make your body more upright.

Tips:

Intake enough protein every day, and replenish carbohydrates and protein in time after strength training to help muscle repair. Don't be afraid of getting stronger, just practice boldly!

Medium type: comprehensive development, shaping and improvement

Problems you encounter:

A little practice will have an effect, but it is also easy to "get too strong", especially girls are worried about "training muscular legs".

It is also easy to accumulate fat if you sit still for a long time.

Sports suggestions keywords: balance, shaping, strength combined with aerobics

Recommended exercise methods:

Strength + aerobic combination: The upper body can increase strength training, and the lower body can be matched with aerobics, such as treadmill slope brisk walking, elliptical machine, and dynamic bicycle.

Circuit training (Circuit Training): Multiple sets of movements are combined, not only shaping but also burning fat, with extremely high efficiency.

Functional training: such as kettlebell training and TRX suspension training, make your strength more useful and improve your daily performance.

Tips:

Avoid training methods that simply increase volume (such as heavy deadlifts and squats). Choose body shaping exercises that are suitable for you. Combined with a reasonable diet, your body will be more symmetrical and firm.

Plump type: Say goodbye to "blind running", efficient fat burning is the way to go

Problems you encounter:

After running for half a month, I lost a little weight, but my belly is still the same?

Is it rebounding immediately after eating sweets?

Sports suggestions Keywords: efficient fat burning, strength improvement, basal metabolism

Recommended exercise methods:

Strength training first: Yes, don't just do aerobics anymore! Strength training can help you increase your basal metabolism and let your body automatically consume more calories.

High-intensity interval training (HIIT): Burns more fat than jogging, such as 30 seconds sprint + 30 seconds rest cycle 10 groups, which is more efficient than jogging for 1 hour.

Increase NEAT (non-exercise activity calorie consumption) in daily life: walk more, climb more stairs, and stand more. You can consume hundreds of calories more every day without realizing it.

Tips:

First establish a strength training habit, and then slowly increase the aerobic ratio. Remember: Running alone = easy to lose muscle + decreased metabolism + fast rebound. Combined with strength training, fat loss without rebound.

In addition to body type, there are these "hidden attributes"

In addition to body type classification, individual differences will also affect your exercise effect:

Age: As age increases, muscle loss accelerates, and the importance of strength training rises sharply.

Gender: Men are more likely to gain muscle, while women are more suitable for body shaping and flexibility training.

Lifestyle: Office workers need more core stability and stretching training to avoid back problems caused by long-term sitting.

So, don't blindly imitate other people's training methods. The best one is the one that suits you.

Summary: Exercise is not just "movement", but also "choose the right one before moving"

Exercise is not a panacea. If you choose the wrong direction, no matter how hard you work, it will only be "hard work in vain". Formulating a dedicated training plan based on your body type can not only make you get twice the result with half the effort, but also avoid sports injuries and fatigue accumulation.

If you are still worrying in the gym: "How should I train?"-Now, the answer is clear:

Slender type: lift more weights and run less.

Medium type: comprehensive development, strength + aerobics go hand in hand.

Full type: strength training + HIIT fat burning combination, double efficiency.

Stop being a "lost lamb" on the road to fitness, find the rhythm and method that suits you, and let exercise really serve you. Exercise is not someone else's business, but your exclusive strategy!

Next, are you ready to start your exclusive exercise mode?