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How do we build a V-shaped Body?
You may not believe it, but the secret to building a V-shaped body is very simple. If you manage to make your upper body muscle groups very bulky and your midsection and back muscles narrow, you’ve gone a long way. In addition to bodybuilding activities, it is also necessary to eat a proper diet for muscle building, but at the same time to avoid disrupting the fat burning process, be careful not to lose fat to the abdomen and sides.
Stay tuned for more on the secrets of fitness and building a V-shaped, attractive body.
How can we have a V-shaped Body?
The concept of the seven-shaped body
Building a seven-shaped or V-shaped body, that is, a body consisting of a narrow waist and wide shoulders. Building such an organ form is of great importance. Bodybuilders and athletes interested in improving their body shape, with this goal, follow sports techniques and specific diet plans including the right calorie content.
How to get a V-shaped body
One of the key strategies for having a V-shaped body is to follow proper exercise.
Techniques focused on strengthening the shoulder muscles, reducing the size of the waist circumference, and increasing the volume of the chest and arm muscles help form a seven-legged body. Doing exercises like the shooter press, the money down, and the flashdown among the exercise program balances the limbs and improves body shape.
Proper diet also plays an important role in building a seven-year body. Eating high-protein foods is very important for increasing muscle mass and reducing fat levels in excess areas of the body. Note that you need to be careful with your diet to have positive effects on your fitness process with minimal saturated fat and adequate water intake.
It’s the continuous effort and progress in the workouts and the diet that eventually leads to a seven-figure, well-formed body. Persistence, patience and persistence are the keys to achieving a body of the right shape.
Proper exercises to build a seven-year body
An effective combination of upper and midsection muscle exercises is required to achieve a V-shaped body. When we move from the upper body to the waist, the muscles of the head and chest should be strong and wide, while the waist becomes narrow and delicate.
In order to build an attractive, seven-dimensional body, you need to focus on two important goals:
- Increasing the volume of the upper torso muscles, especially the chest, arms, back, and shoulders
- Reducing body fat, especially in the lower back and abdomen
Which exercise is right for which Muscle ?
1. Traps Muscles
The Traps Muscles are one of the most basic areas to achieve a seven-body shape.
Exercises such as deadlift and Schrag dumbbell strengthen the Traps Muscles and thickness of the upper back
. These techniques will create a seven-shaped shape by creating bulky trapezoids with thickness in this area.
2. Armpit Muscles
Increasing the volume of the armpit is one of the important things that is effective in the process of achieving a seven-body shape.
Forward, deadlift and Pull Up exercises can strengthen the underarms and waist width.
Deltoids are one of the most important exercises to strengthen the muscles of the head. If the bone part of the head area is delicate, the right exercises will give the head muscles the right volume.
3. The Muscles that straighten the Spine
These muscles are not visible to others, but they are vital for creating a V-shaped body. Strengthening these muscles with exercises that lead to their strength is very important, and regardless of it, it may interfere with the process of achieving proper physical shape.
Again, it is emphasized that in order to have a seven-week body, the athlete must have a combination of continuous and regular exercises, adequate and principled nutrition and exercise planning tailored to the needs of the body.
Together, these will play an important role in the physical transformation of the body, and without paying attention to them, it will not be easy to achieve his body shape.
A good exercise Program for a V-shaped body
A proper and effective exercise program for building a seven-legged body is necessary to include multi-articular movements. These multi-joint movements involve more muscles and increase muscle mass and strength. The following are some of the appropriate multi-articular movements:
- Squat
- Breast press
- Head Press
- Deadlift
- Underarm
- Bent forearm
These exercises can be combined into an exercise program. For example, focus on the chest and back muscles in one day, on the shoulder and arms muscles in the other day, and on the leg and abdominal muscles in the next.
Proper Diet for the body 7 shapes
Lowering body fat and increasing muscle mass requires a healthy, balanced diet. This diet should have enough Protein, healthy fats, and complex carbohydrates.
Protein is vital for muscle building and repair.
Complex carbohydrates provide the body with the energy it needs, and healthy fats play a major role in the proper functioning of the body.
Note that to achieve the best result in your diet, avoid processed, high-fat, and low-sugar foods.
Movements to create a V-shaped body at home
To achieve a seven-shaped organ at home, it is necessary to focus on two parts:
1 . Muscle Building
Upper torso muscle exercises include:
- Chest press with barbell or dumbbell
- Dumbbell Lateral raise
- Head Press with barbell or dumbbell
- Pull Up or boat paddle
- push-up
Lower torso muscle exercises include: - Squats with a barbell or dumbbell
- Deadlift with barbell or dumbbell
- Lunge with barbell or dumbbell
- Foot Press
Midsection muscle exercises include: - Planck
- Sit-ups
- Crunch
Fat burning
Aerobic exercise includes:
- Running
- Swimming
- Cycling
- Roping
A proper and healthy diet includes: - Adequate protein intake
- Consumption of complex carbohydrates
- Healthy fat intake
- Reduce sugar and saturated fats
The important thing is that during the process of doing these exercises, you need to be patient and practice regularly and continuously to get the desired result.
V-shaped Body for Ladies
The exercises required to have V-shaped body are almost the same in men and women, except in small cases where changes in exercise and diet may be made in accordance with the physical condition, age and weight of women, according to the coach.
A very good option for women is CrossFit, which performs upper body resistance exercises through push-ups and stretches of the handles.
Considering that the lower torso needs to be given more attention, consider focusing on the upper torso so that all muscle groups are trained and the overall body shape is controlled.
Differences in the Muscles involved in the Seven-shaped bodies of Women and Men
Around the age of 20, men and women differ by 30-50% in the cross-section of the muscle.
This difference is greater in the upper limbs than in the lower limbs. In adulthood, women have 50% of the upper torso muscles in men and about 75% of the lower limb muscles in men.
This shows that the strength training of men and women is somewhat different.
These are the musculoskeletal differences that cause the most difference in the pattern of injury.
Does the muscles change every 7 years?
Studies have shown that the human body changes every 7 to 10 years, so that cell displacement occurs, and with the exception of cortical neurons that stay with Human from birth to death, the rest of the cells regenerate and change themselves.
Most cell changes occur in the skin, bone, liver, stomach, and intestines.
How long does it take to build a V-shaped body?
If you start doing exercises today to build a conical body and stick to the movements and diet plan mentioned, you’ll probably see your overall body shape change closer to seven after 12 weeks.
Note, of course, that the creation of a V-shaped body depends on several factors, including the form of the current organ, genetics, adherence to exercises, diet, etc. If you persevere, you will see optimal results and changes.
Last Word
The wider the body from the upper body and the narrower and more delicate it is towards the waist, the closer it is to The Shape of the seven-shaped body.
Many athletes and bodybuilders are looking to create this form of the body for themselves, and according to this article, the muscles that affect the V-shape of the body are the upper and middle muscles.
Building a V-shaped body or Form Number 7 requires practice in performing special bodybuilding exercises, as well as having a proper diet.
Of course, you need to know that genetics are effective in The Shape of the body, but in any case, by practicing correctly, persevering and following a diet and exercise plan, you will get closer to the shape you want.
