How does an athlete's body get fit? When it is wide from the upper body (head, shoulder and chest muscles) and becomes narrower and more delicate as it goes towards the waist, the athlete's body shape looks like a seven. Therefore, the muscles that are effective in hefting are the muscles of the upper body and middle body. We will briefly name these muscles for you.
Exercises that strengthen and develop your glutes will quickly increase the thickness of your upper back. Deadlifts and dumbbell curls build thick and bulky trapezoids.
Armpit muscles
Bulky underarms are very important to increase the width of the waist and achieve a V shape. All underarm exercises including front lats or deadlifts or barfixes are great for underarm volume.
deltoids
The muscles of the head, especially the lateral deltoids, give width and volume to the upper body; Even if you genetically have a fine bone structure in the shoulder area, you can add considerable volume to your shoulder muscles.
Spine erector muscles
The muscles that straighten the spine are located exactly behind your back and are not visible in the body, but to make such a form you need to strengthen these muscles, because to train the muscles we mentioned, you need strong erector muscles and you cannot do this without strengthening them. Perform pull-ups, deadlifts, or other heavy exercises!
How to have a healthy body?
For a seven-week body, you definitely need special bodybuilding exercises, and nutrition also plays an important role. We will explain both below.
body building exercises
Developing the underarm muscle groups is very important for a beautiful V-shaped body. To achieve this goal, you can start with underarm exercises such as single dumbbell underarm or lat from the front with a cable.
However, to avoid imbalance, you should not neglect chest muscle exercises. By exercising your chest muscles, you can also improve your posture and prevent your back from hunching. Additionally, a wide chest makes your upper torso appear wider and therefore directly contributes to a V-shape.
You should also pay attention to your shoulders. Broad shoulders have a great effect on the V shape. Exercises such as shoulder press or side press are useful for this purpose.
Your waist is very important for a healthy body. The narrower your waist and the flatter your stomach, the better. You need to lower your body fat percentage in order to shrink your waist and belly.
Sample training program for the weekly body
Move
Number and repetition
Swedish swimming
4 sets of 15
Dumbbell pullover
3 sets of 12
Underarm barbell bent
3 sets of 12
Wire underarm from the front
3 sets of 12
a boat
3 sets of 12
Barbell deadlift
4 sets of 10
The butterfly is lying down
3 sets of 20
Swedish swimming
n
How to move
nnnn
Lie on the floor so that your palms and toes are on the floor;
keep the upper body up while the hands are stretched and at a distance of about 90 cm from each other;
Go down until the chest does not reach the ground;
Return the upper body to the starting point and contract the chest muscle;
After a brief pause at the highest point, you can go back down and repeat the movement as many times as needed.
nnnnn
Dumbbell pullover
n
How to move
nnnnnnnn
Choose a medium weight dumbbell;
Lie down fully on a couch or a narrow bed;
hold the dumbbell with both hands and hold it above the chest while the hands are bent;
The palms should be placed under the dumbbells; This will be your starting point;
While the arms are bent, lower the weight in a curved movement to the back of the head;
Lower the weight until you feel the stretch in your armpit muscles;
Return the weight to the starting point in the same curved path.
nnnnn
Underarm barbell bend
n
How to move
nnnnnnnn
While the palms are facing the body, grab the barbell;
Bend the knees slightly and lean the upper body forward;
While keeping your back straight, bend your body from the waist until it is almost parallel to the floor;
keep your head straight so that your gaze is forward and on the ground;
The barbell should be in front of you with the hands perpendicular to the body and the floor; This will be your starting point;
Without moving the upper body, lift the barbell towards you;
Make sure that the elbows are next to the body;
(do not move away from your body) at the highest point of movement, contract the back muscle and pause for a moment. Slowly return to the starting position.
nnnnn
Front open hand strap underarm
n
How to move
nnnnnnnn
Sit on the pull-up machine while holding the bar in your hand;
Pay attention to adjust the knee support to the appropriate height;
Hold the bar with your palms facing forward and your hands wider than shoulder width apart;
Both hands should be in full extension;
Lean the upper body slightly back, so that a slight curve is created in the waist and the chest protrudes outward; This will be the starting point of your movement;
Now, at the same time as inhaling, lower the bar until it touches the chest a little higher;
As you lower the bar, move the handles down and contract the muscle;
Your upper body should be completely stable during the movement and only your hands should move.
nnnnn
a boat
n
How to move
nnnnnnnn
First, sit on the device;
Then put your foot in the appropriate place;
Bend the legs slightly, but they should not be locked;
Then, while maintaining the natural posture of your back, lean forward and grab the handles;
While the arms are extended, move the body back until the upper body meets the legs at a 90-degree angle;
The waist should be slightly arched and the chest should be kept high;
While holding the weight, you should feel a good stretch in your armpits. This is the starting point of movement;
Now, keeping the upper body still, pull the handle towards your stomach and keep the elbows close to the body;
Make sure to exhale at the same time by pulling the handle towards the stomach;
At this stage, the shoulders should be pulled back;
At the end of the movement, pause for a moment and then slowly return the handle to the starting point.
nnnnn
Barbell deadlift
n
How to move
nnnnnnnn
First, put the weight on the barbell bar;
Hold the bar shoulder-width apart;
legs should be less than shoulder width apart;
keep the bar tangent to the body;
The shoulders should lean back, the back should be slightly arched, and the knees should be slightly bent;
This will be the starting point of the movement;
Lower the weight by moving your hips back;
keep the weight close to the body;
The head should lean forward and the shoulders back;
When going down, move the hips down a little, then return to the original position.
nnnnn
The butterfly is lying under the armpit
n
How to move
nnnn
Sleep on the floor on your back;
slightly lift the upper body from the ground and the stomach is completely on the ground;
Raise your hands above your head and keep them stretched so that your palms are facing the ground;
Now lower the hands to the armpit position (in a bent position) to contract the back muscles;
In this case, the hands are placed next to the ears;
return the hands to the initial position and this time reach the hands straight and stretched in a circular motion to the lower back;
In this case, put the back of your hands on your back and repeat the movement in the same way.
n
Basic food plan
There is no need for hard and complicated diets; You need enough calories to build muscle but of high quality to prevent body fat. Eating smaller meals several times a day that are rich in protein and complex carbohydrates can help you reach your goal. Therefore, follow a suitable, principled and targeted food plan.
Can everyone have a seven-shaped body?
Yes, most people can achieve a seven-figure physique with effort and planning, and even if this goal is a challenge due to genetic differences in body structure, they can still reach their goal with enough effort. Most people can work on building a more muscular, defined upper body and slimmer waist to create a V-shaped appearance.
Achieving this body may not be easy and the same for everyone, but it can be done with a lot of effort. Achieving this body shape depends a lot on your body composition, training schedule, and overall efforts.
How long does it take to have a tapered V?
If you start today and stick to your workouts and nutrition, you will probably see your body shape change to a seven-figure shape after 12 weeks! Of course, building a fit body depends on various factors such as the current body, genetics, commitment to exercises, diet, etc. But if you are persistent, you will soon see changes.
final word
v Shaping or triangulating the body requires doing special bodybuilding exercises and also having a proper diet plan. Although genetics are effective in the weekly body, but in any case, with effort and perseverance and following a sports diet plan, you can get closer to your desired body. In this article, we revealed the secret of the seven-shaped body.
