🎯 Перед тренировкой: Рассчитайте энергопотребность в калькуляторе поддерживающих калорий.

Balance Your Triangle Silhouette

A pear or triangle frame shines when the upper body gains strength and definition. Prioritise multi-angle shoulder work, chest development, and postural drills while maintaining lower-body power.

Weekly Split

  • Day 1: Shoulder presses, lateral raises, and core anti-rotation.

  • Day 3: Incline pushes paired with rows and thoracic mobility.

  • Day 5: Full-body session mixing upper supersets with light lower maintenance.

Keep protein at 1.6 g/kg, use gentle calorie deficits if fat loss is a goal, and practise upright posture throughout the day.