Building a healthy body with a basic exercise and diet plan

How to have a healthy body? What solutions do you know to get fit? Having a narrow waist and broad shoulders is the desire and goal of many athletes.

The V-shaped body is a symbol of fitness and strength. This body emphasizes broad shoulders, narrow waist, and bulky chest and arm muscles, and is aesthetically pleasing and special for gentlemen and fashionistas! Stay with us in this article to tell you the secret of getting a hefti body or a vase body.

What is the secret of the seven-shaped body?

The secret to building a male hefty body is actually very simple. The secret of this body is to make the muscle groups of the upper body very voluminous and to narrow the mid-body and waist muscles. In addition to exercises, you also need a basic diet so that you can experience good muscle building, but at the same time, your body does not get fat and the fat does not go to your stomach and sides.

Body swelling Interesting similarity of English letters and body shape

There are several letters in English that you can attribute to the body shape of athletes; It is interesting that the heft shape is a lot like the English letter V; Because both forms are written. Or, for example, use the English letter I for athletes who have a thin body (the so-called matchstick); Either the English letter H is attributed to people who have a cube-shaped body, or the English letter B is attributed to people who have a big chest and a big belly; The letter O is also considered an insult to the athlete; We suggest not to use this word for anyone.

Is the V shape of the body genetic?

Genetics can influence body shape, including the development of a seven-shaped body. Some people genetically have wider shoulders and a narrower waist, which contributes to the V-shaped appearance, and they also have a genetic advantage to achieve this body shape. For others, genetics is a challenge, for example, fat accumulation is more in their abdomen and waist area, or their shoulder bones are delicate and difficult to gain volume.

However, achieving a V-shaped body depends on your lifestyle, diet, exercise programs and general habits, but although genetics play an important role in this, regular exercise, an athletic diet, and overall A healthy lifestyle can significantly shape your body and help you achieve your goals regardless of genetics. So get your targeted program from vitamin experts right now.

What muscles make up the heptagonal body?

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.

Col muscles

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

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.

Source : bodybuilding