💡 Полезный инструмент: Измерьте пропорции с помощью калькулятора типа тела.
🎯 Перед тренировкой: Рассчитайте энергопотребность в калькуляторе поддерживающих калорий.
From Straight Lines to Soft Curves
Rectangle frames benefit from emphasising the waist and building glute fullness. Pair dedicated core training with glute hypertrophy work and posture drills to change visual proportions.
Program Essentials
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Core work: Side planks, Pallof presses, and controlled twists tighten the waist.
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Glute focus: Hip thrusts, Romanian deadlifts, and step-ups add volume.
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Upper-body detail: Flyes, face pulls, and incline pushes complete the silhouette.
Adopt a slight calorie deficit only if fat loss is needed, keep protein high, and choose styling that highlights your waist to showcase progress.