Shaping - what is it? Shaping at home: slimming classes

Recently, when women come to a sports club, they get a group schedule and often get lost in guessing about what this or that training represents. The most common word among them is shaping. What is hidden behind these letters and why hundreds of thousands of women daily engaged in it, continues to remain a mystery for many. What is it different from aerobics and what is its use?

Shaping - what is it and what are its advantages

In literal translation from English, shaping means "shape a figure". Although many people attribute the development of this sports program to foreigners, this merit belongs entirely to Russian citizen Prokhortsev Ilya Viktorovich, who officially patented it.

Shaping is a method of purposeful changing of the figure, contributing to the improvement of the body. Training is built of 11 blocks of exercises, aimed at working out individual muscle groups. At the same time the program is suitable for women of different age categories and implies a rapid transformation of the body. However, one should not rely on just one shaping. What is sport without proper nutrition and maintaining a healthy lifestyle?

Exercises are designed in such a way that all muscle groups are loaded consistently and ubiquitously, even those that are practically not involved in daily human activities.

Originally, shaping as a training system was developed on a computer. The program is based on a mathematical model that allows you to compare the change in body parameters on the path to transformation into a reference figure. Depending on the type of figure and personal anatomical features, for each woman you can choose an individual set of exercises that will be sure to lead her body to reincarnation into a harmonious and harmonious figure.

The tasks of shaping

In order for training to be as effective as possible without harming the body, shaping for beginners should be gentle. You can start practicing only after conducting a special test by the trainer, which allows you to note the contraindications and assess the overall level of training of a woman. After 5-6 weeks after the start of training, the trainer must repeat the test in order to anticipate possible deviations from the reference body shaping model. This is done to determine which muscles to increase the load or vice versa.

Of course, each woman has her own individual plan for correcting the figure, but at the same time training on shaping pursue two main goals: catabolic and anabolic.

The first implies a decrease in body fat, that is, weight loss, and the second - the buildup of muscle relief.

All exercises are performed moderately, without unnecessary strain on the joints and heart system. The fundamental difference between shaping and aerobics, giving it an advantage, lies in the fact that fat reserves are consumed not during training, but in the subsequent period, provided that the intake of fats and carbohydrates is limited. This makes the training less active, but at the same time not less effective.

Shaping for weight loss

Shaping lessons as such are of use only in a systematic approach. Use this type of training to get rid of extra pounds can be if you are ready for a turning point in life: you will have to change not only the level of physical activity, but also the image of nutrition, the manner of rest and even the worldview.

The trainer on the basis of the conducted training tests helps to write down the diet, which correctly reflects on the work of the whole organism and at the same time contributes to intensive weight loss. As a rule, when attending training on shaping, it is not recommended to eat high-calorie food, as well as alcohol.

It can not be said that the coach is developing a diet. It, more likely, corrects volumes of consumption of food and thus limits eating of bakery and confectionery products. As a general recommendation - the rejection of fatty and fried foods, which is appropriate to replace with steam and cooked.

When the complex of exercises goes to the second stage of training - anabolic - then the principles of food intake are based on the prevalence of protein in the diet. This is explained by the need to increase the relief of muscles.

The effectiveness of the exercises depends entirely on personal motivation, as any result is achieved in a fairly fast time, provided that the person complies with all the requirements of the coach and at the same time controls his appetite.

Home shaping. What is self-motivation?

Not every woman has the opportunity to attend a gym or group lessons. The reasons for this can be very different, but the desire to look attractive and be slim is an inalienable attribute of the female nature. In order to feel confident and stay in great physical shape, you can do shaping at home. Despite all the imaginary comforts of home training, it is very difficult to study at home regularly, so it's important to build your own motivation system and then start regular exercises.

The main reasons that prompt a woman to think about losing weight:

• As soon as she hears the frank admission of someone that she has recovered, she immediately begins to look for extra pounds and strives to part with them;

• When the usual couple of seconds to zip up a skirt or a favorite dress turns into a frightening couple of minutes, then this is a real reason to think about your waistline;

• The fashion for arranging photo sessions and actively sharing them in social networks is a very strong motivational lever;

• Shortness of breath and other health problems that suddenly appeared along with unwanted centimeters on the hips and waist;

• As soon as the girl catches on herself the interested look of the man she liked, the first thing she should come up with is how to look so that this view does not end.

You decided to lose weight. Where to begin?

Shaping for beginners can be a difficult task if you do not previously hold an internal dialogue with yourself and finally do not dare to go to the end. So, if the desire to lose weight is true, and the decision to say goodbye with extra pounds, then the following steps should be taken:

• Start realizing your plans immediately, bypassing the promise to start tomorrow;

• Look at possible diets when exercising intensively and remember that carbohydrates are best consumed in the morning;

• A sharp restriction of the organism in your favorite food leads to a worsening of mood and can demotivate to engage in shaping;

• Reduce the usual portions of food, increasing the number of its receptions;

• If the decision is made to practice shaping at home, it is more effective to exercise slimming classes on a video program to correctly distribute the load throughout the body and have at the same time some kind of professional control.

Rules for home training

Home shaping implies the observance of simple rules so that the training will be effective. All exercises should begin with a warm-up. The most important thing is to observe the breathing, which should not be lost, otherwise one should think about how useful it is to practice shaping at home.

Classes for weight loss are more effective when accompanied by rhythmic music. At the end of each block of exercises, the load-bearing group of muscles should experience characteristic fatigue. For proper effect, each exercise should be performed in several approaches with small intervals between them. The main indicator that the training was successful - a feeling of fatigue and increased tone.

A set of exercises at home should be performed three times a week. In some cases, if you are engaged in a specific program from the coach, the number of classes and days per week can vary. Each workout for shaping implies:

• Mahi kicks in different directions;
• Squats;
• Slopes;
• Exercises with dumbbells and weighting.

Increase the effectiveness of training, as well as in a much shorter time to prepare the body for the summer can be, if you perform three times per week the following exercises:

1. Download the press in two sets of 50 times.
2. Do not forget about jumping, performing them 4 times for 50-60 jumps.
3. Carry walking on the spot, lifting and pressing your knees to your chest - from 5 minutes.

Go in for sports and be healthy and beautiful!