Recently, when women come to a sports club, they get a group training schedule and are often lost in conjecture about what this or that training is. The most common word among them is shaping. What is hidden behind these letters and why hundreds of thousands of women deal with it every day, remains a mystery to many. How does it differ from aerobics and what is its use?
Shaping - what is it and what are its advantages
Literally translated from English, shaping means "shape." Although many attribute the development of this sports program to foreigners, this merit belongs entirely to the Russian citizen Ilya Viktorovich Prokhotsev, who officially patented it.
Shaping is a way of purposefully changing the figure, contributing to the healing of the body. Training consists of 11 blocks of exercises aimed at working out individual muscle groups. Moreover, the program is suitable for women of different age categories and implies a quick transformation of the body. However, you should not rely on only 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 sequentially and everywhere, even those that are practically not involved in everyday human activities.
Initially, 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 surely lead her body to transform into a harmonious and harmonious figure.
Shaping Tasks
In order for the training to be as effective as possible and at the same time not harm the body, shaping for beginners should be gentle. You can start training only after the coach conducts a special test that allows you to note contraindications and evaluate the general level of preparation of a woman. After 5-6 weeks after the start of training, the trainer should repeat the test in order to provide for possible deviations from the standard shaping model of the body. This is done to determine which muscles should increase the load or vice versa.
Of course, each woman has her own individual figure correction plan, while shaping training has two main goals: catabolic and anabolic.
The first involves a decrease in the level of fat in the body, that is, weight loss, and the second is an increase in muscle relief.
All exercises are performed moderately, without unnecessary stress on the joints and the heart system. The fundamental difference between shaping and aerobics, which gives it an advantage, is that the fat reserve is not consumed during training, but in the subsequent period, provided that the intake of fats and carbohydrates is limited. This makes training less active, but no less productive.
Weight Loss Shaping
Shaping lessons as such are only useful with a systematic approach. You can use this type of training in order to get rid of extra pounds 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 way you eat, the way you relax, and even your worldview.
Based on the conducted training tests, the trainer helps to describe the diet that correctly affects the work of the whole organism and at the same time contributes to intensive weight loss. As a rule, when attending shaping trainings, it is not recommended to use high-calorie foods, as well as alcohol.
This is not to say that the trainer is developing a diet. Rather, it adjusts the volume of food consumption and at the same time limits the eating of bakery and confectionery products. As a general recommendation - the rejection of fatty and fried foods, which is appropriate to replace with steamed and boiled.
When the complex of exercises goes to the second stage of training - anabolic - then the principles of food consumption are based on the predominance of proteins in the diet. This is due to the need to build muscle relief.
The effectiveness of exercises completely depends on personal motivation, since any result is achieved in a fairly quick time, provided that the person complies with all the requirements of the trainer 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 classes. The reasons for this may be very different, but the desire to look attractive and to be slim is an integral attribute of a female essence. In order to feel confident and stay in excellent physical shape, you can engage in shaping at home. Contrary to all the imaginary conveniences of home training, it is extremely difficult to exercise regularly at home, so it is important to build your own motivational system and then proceed to regular exercises.
The main reasons that prompt a woman to think about losing weight:
as soon as a girl hears a frank confession of someone that she has recovered, she immediately begins to seek out extra pounds in herself and seeks to say goodbye to them;
when the usual a couple of seconds to zip up on a skirt or favorite dress turn into a frightening couple of minutes, then this is a real reason to think about your waist;
the fashion for organizing photo sessions and actively sharing them on 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 a girl catches on herself an interested look of a man she likes, the first thing she should think of is how to look so that this look does not end there.
You decide to lose weight. Where to begin?
Shaping for novice athletes can be a difficult task if you do not first have an internal dialogue with yourself and finally decide not to go to a victorious end. So, if the desire to lose weight is true, and a decision has been made to say goodbye to extra pounds, then the following steps should be taken:
proceed to implement the plan immediately, bypassing the promise to start tomorrow;
look at possible diets for intensive sports and keep in mind that carbohydrates are best consumed in the morning;
a sharp restriction of the body in your favorite food leads to a deterioration in mood and can demotivate shaping;
reduce the usual servings of food by increasing the number of its meals;
if it is decided to practice shaping at home, it is more efficient to perform weight loss exercises using some video program in order to properly distribute the load throughout the body and at the same time have at least some professional control.
Rules for home training
Home shaping implies the observance of simple rules, so that the training takes place effectively. All exercises should begin with a warm-up. The most important thing is to observe the breathing, which should not go astray, otherwise you should think about how appropriate it is to practice shaping at home.
Classes for weight loss are more effective when accompanied by rhythmic music. At the end of each exercise block, a muscle group subject to stress should experience characteristic fatigue. For the proper effect, each exercise needs to be performed in several approaches with small intervals between them. The main indicator that the training was successful is a feeling of tiredness and increased tone.
A set of exercises at home should be performed three times a week. In some cases, if you engage in a specific program from a trainer, the number of classes and days per week may vary. Each shaping training implies:
- swinging legs in different directions;
- Squats
- slopes
- exercises with dumbbells and weights.
To increase the effectiveness of training, as well as to prepare the body for summer in a much shorter time, if you perform the following exercises three times a week:
- Download the press in two sets of 50 times.
- Do not forget about the jumps, performing them 4 times in 50-60 jumps.
- Perform walking on the spot, lifting and pressing the knees to the chest - from 5 minutes.
Go in for sports and be healthy and beautiful!
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