All women want to make the figure more attractive. The best assistant, of course, is sport. Therefore, many choose shaping at home or other exercises for weight loss.
The history and evolution of shaping in Russia began in St. Petersburg. In 1988, the program appeared Prokhortseva IV, aimed at shaping the body.
Later the program was approved by the Moscow Institute. Sechenov and the State Patent Office of the USSR.Shaping acquired wide popularity in the post-Soviet space after 1995.
Shaping - what is it?
The word shaping comes from the English "shape", which translates as "shape, outline".In fact, this is one of the types of rhythmic gymnastics aimed at improving the figure.
There are many different systems or programs for losing weight. The most popular of them are developed by such famous stars as Cindy Crawford, Claudia Schiffer.
Shaping lessons with Cindy Crawford. The secret of the ideal figure
Shaper for weight loss is a quick and most effective way to obtain the figure of your dreams. Model Cindy Crawford presented a cassette with the shaping program in the 1990s.
So many housewives, mothers in the decree and just sports girls got a chance to improve the figure at home.
The secret of the popularity of video courses
- High efficiency.
A video course titled "Secrets of an Ideal Figure" was developed in conjunction with the famous fitness trainer of New York, who worked on the parameters of many Hollywood stars.
Shaping with Cindy Crawford is designed in such a way that girls and women can exercise completely without sports training. In addition, the exercises can be performed by women after childbirth and those who have difficulties with the back and lower part of the spine.
- No need for special simulators.
Everything you need for shaping at home, - high chair with a backrest, dumbbells, soft mat.
- Very beautiful shooting.
Video tutorials are really created specifically for girls. Exercises are taken in various picturesque places: on the beach, on the roof of a skyscraper, on a background of nature and so on.
On the video, the smart figure of Cindy Crawford is visible from various angles, which is very motivating for the result. One can not but pay tribute to the personal charm of the model: even with an ordinary tail of hair, without make-up and expensive attire, it looks simply stunning. This effect of an ordinary woman played a key role in promoting the video course on the world market.
Complex of exercises "The secret of an ideal figure"
"The secret of an ideal figure" is a weight shaping with Cindy Crawford, consisting of various elements of gymnastics. It includes elements of callanetics, aerobics, pilates and yoga. Classes also assume power and cardio.The secret of an ideal figure, complex - video:
The whole complex of exercises consists of three parts:
- Training №1.This part includes warm-up, leg training, including stretching, exercises for shaping the buttocks, exercises for the chest.
- Workout # 2.This part includes general stretching, exercises for the hands, exercises to strengthen the shoulder girdle, strength exercises for the press.
- Workout # 3.This is a separate gymnastics lasting 10 minutes. Despite a short training time, the video helps to effectively combat fat deposits and maintain muscle tone.
Video Tutorials Cindy Crawford is not for those who are weak in spirit. In order to have good results, you need to do the approaches several times a week.
Video course "How to achieve perfection"
This is the second video course of the famous top model. She made it more detailed. In the video, Cindy Crawford performs the exercises, and her coach explains intelligently which group of muscles is working at the moment. In addition, he gives advice on how to properly perform this or that exercise.
Cindy Crawford, course "How to reach perfection" - video:
Lessons are aimed at correction of various parts of the body: arms, press, shoulders, sides, legs, buttocks, chest, hips and much more. Classes with the program "How to achieve excellence" contribute to the development of power, flexibility and endurance.
The program "New Dimension"
All the lessons of the video course the famous model experienced. After the birth of the child, Cindy superbly restored the figure and returned the former weight with the help of her own exercises.
Cindy Crawford, course "New Dimension" - video:
The complex of exercises will help very carefully, but at the same time quickly find the desired shape. The feedback suggests that the lessons are suitable for those who have suffered from any injuries or illnesses.
Kinds of shaping
- Shaping therapy is a class that involves rehabilitation or getting rid of certain diseases: obesity, osteochondrosis and so on.
- Shaping choreography - this is a lesson aimed at improving the figure.
- Body shaping is sculpting the body.
- Age shaping is classes for the older generation.
- When classes are held with children and teenagers, this is called shaping juni.
Weight loss shaping programs
The shaping program from Marina Leonova
In Russia, one of the famous founders of its own fitness program is Marina Leonova. On the video, the coach is pretty harsh and does not smile at all.
Reviews also tell us that the exercises are very effective: if you complete the training completely, you can literally fall from powerlessness. For classes, you need light dumbbells, since strength training.Shaping Marina Leonova - video:
Tip: if you want to lose weight, you still need to monitor the food.
Shaping program from Ekaterina Sergeeva
Unlike Marina Leonova, Ekaterina Sergeeva's program is recommended only for:
- of those women and girls who do not have contraindications for health,
- age limit: up to 50-55 years,
- in girls from 16 to18 years must be a steady menstrual cycle.
Classes involve 2 stages:
- Wellness: fat burning;
- Anabolic: the construction of beautiful muscles and the improvement of the contour of the figure.
Shaping program from Elena Zaitseva
Elena Zaitseva offers her own shaping program for both beginners and professionals.
- There are no age restrictions: "shaping for all" can be used by young girls and experienced women of age.
- The difference of Elena Zaitseva's program is that it is supplemented with elements of dance aerobics.
Shaping program from Claudia Schiffer
If you are interested in external special effects( landscape, beautiful slow music), amazing female plastics and grace, pay attention to the fitness program from Claudia Schiffer.
Reviews say that training is conveniently divided in half. The rate of employment is average. At any time, you can stop the lessons, then continue.Shaping with Claudia Schiffer - video:
Shaping program from Gillian Michaels
Female shaping for weight loss from Gillian Michaels - another one is pleased with the popular program. It is divided into 3 levels, each of which is more complicated than the previous one.
A wide variety of programs for today will allow you to choose the most suitable. It is very important to find your video trainer, who will not allow you to give up classes at a time when there will be no desire.
Shaping at home
Gym - for those who are willing to spend money and time to find the perfect figure. If you are limited in means, an excellent way out is the shaping of the house. Think about which areas you would like to work on first, and which ones - the last and get down to business.
Shaping at home means that a regular room should replace a gym. This should be given special attention:
- Take care of timely wet cleaning, good ventilation and free space.
- Great, if the room is a full-length mirror.
- Clothing for shaping should not just be comfortable and free, but also very attractive. So it will be easier for you to visualize the desired forms. This will help not to quit at a critical moment.
Be sure to do some of your own photo evidence before and after. So you will achieve amazing success in losing weight.
Shaping at home - slimming lessons
Start shaping with a warm-up. It's enough for 10 minutes. You can do a little jogging, rhythmic steps, attacks. If there is not room for running, do it on the spot.
What exercises are most preferable?
- Tilt your head to the left and right. Rotate.
- Rotate your shoulders alternately upwards, and then forward down.
- Perform the flap with your hands.
- Twisting: spread your hands to the sides and turn to the stop. The pelvic part remains in place.
- Bend forward, right and left, and then bend back.
- Make deep lunges left and right: sit on one foot and pull out the other.
- Rotate your feet in different directions.
- Transfer the body weight periodically from the socks to the heels.
- Go up on your toes and inhale and exhale.
The second stage of shaping and its main part
Do exercises at a moderate pace and with a high amplitude.
Exercises for the press and hands
- Stand up and draw in the belly. Count to 10, and then relax. Repeat the exercise 5-10 times. Retraction allows you to get rid of the tabs and fat on the waist and abdomen.
- To strengthen the skew muscles of the press, focus on the left leg, and the right one should be at the back. Pull up and left. Repeat the exercise in the opposite direction.
- Get on your knees, and brushes on the floor. Do push-ups, bending your arms at the elbows. See to it that at this time the feet and calves are slightly raised above the floor. Do the exercise until you feel tired. This exercise will help simultaneously strengthen the press and arm muscles.
- Take the prone position: legs extend forward, and hands lie along the body. Lift your legs up and rotate them as if you were on a bicycle. After a minute, go back to the starting position. Make 5 approaches.
- Lie on the floor on the side. Take one hand under your head, and put the other in front of you. Raise the straight leg up: do not bend the knee. Then slowly lower it. Repeat the exercise 6-8 times and change the side.
Exercises for thighs and buttocks
- Lie on your stomach, straighten your legs, and tear your knees off the floor. Maximize your buttocks and relax again. Do it 10 times.
- Sit on the floor: legs and back straighten. Without leaving this position, start moving forward on the buttocks. Try to move 2-3 meters forward.
- Lie on the floor on your back, and pull your arms along. Raise your knees, but do not tear your feet from the floor. Raise your hips and strain the muscles of the buttocks. Then lower your hips and stretch your legs. Repeat 10 times. This same exercise can be performed by putting your feet on the edge of the chair.
- Stand back to the bed or chair. Leave one foot on the bed. Begin squats on one leg from 7 to 10 times. Bend your leg, which did not participate in squats and pull it to your chest. Lightly pull. Now change your legs.
The final step of shaping is a hitch. This is the time for stretching or stretching for all muscle groups. It's also time to relax the muscles and restore breathing. Thanks to the stretching over time, you can even sit on the twine.
- Tilt the body in standing position first to the left, as low as possible. Then forward and right. Linger in the tilted position for about 15 seconds.
- Torsion the torso while sitting. Sit on the floor, stretch your legs. Bend the left leg so that the knee is at the chest level. Turn the body to the left, but do not tear the buttocks off the floor.
- Sit on the floor and spread your legs in the shape of the letter V. One can be bent at the knee. Bend forward and pull your hands as far as possible. Touch the floor with your fingers and lock for 10 seconds.
- Lie on your back and pull your knees to your chest. Grab your shins with your hands and press them against your body. Quit for 15 seconds, and then rock back. Try to keep the balance. Again roll forward.
- Stand up to the barrier at arm's length. With your hands you will rest against the wall. Tilt your head so that it touches the wall. Do not tear the leg off the floor: feel the tension of the calf muscles. If you want to increase the stretching, go up on your toes.
Shaping and fitness: what's the difference?
The characteristics of fitness and shaping shows that they have common and distinct features. The difference between shaping and fitness lies in the name itself.
Relief of muscles is achieved by repeated rhythmic repetitions of exercises to music.
In addition, classes of shaping contribute to the burning of fatty deposits. In general, this sport involves physical exercises, choreography and training of well-groomed appearance.
How useful is fitness?
It helps to keep the body toned. During the training a large number of muscles work simultaneously. Due to this, the fat decreases and approaches the intended ideal.
The following example will help you to understand the difference between these directions. Let's say you have a good figure, which is quite satisfactory.
But the shape of the abdomen is far from ideal in view of a sedentary and sedentary lifestyle, as well as uncontrolled feeding. In this case, you should do shaping, focusing on strengthening the abdominal muscles.
Complexes of exercises in shaping are used to adjust the figure in some particular zone.
Music for shaping
- Music for shaping must necessarily be rhythmic, clockwork and brisk. It should be felt energy and positive. Only then, fitness will help to acquire not only physical perfection, but also the harmony of subtle bodies.
- If you are at home, you have a great advantage, namely - the ability to pick up individual tracks to your taste.
If you feel laziness and apathy, choose music that is very motivating to move. So much that it is simply impossible to sit still.
- Latino Hits;
- Pop music;
- Club dance;
- R & B.
Choose one of the directions that you prefer. In addition, for the shaping of the hit hits Jennifer Lopez, Lady Gaga, Backstreet Boys, Madonna, Britney Spears, Rihanna and many other performers.
Such things violate the integrity of the musical composition, although the dance floor sounds interesting and original.
Maybe for professionals any hitch will not be a problem, but beginners it will certainly knock off the rhythm. Choose high-quality and professional music for shaping, which does not allow violation of the score during training.
- Music for classes must necessarily differ at different stages of training: warm-up, hitching, cardio, completion.
- Properly selected tracks make the atmosphere creative and help to perform the exercises.
- Note that traditional music for shaping begins with a slow tempo, gradually accelerates and at the end reaches a maximum.
Is shaping effective for losing weight?
The big plus of shaping is that it entails not only losing weight, but also increasing muscle mass. Thus, the roundness in unnecessary places will come to naught, and where necessary, there will be a relief. Of course, for such a result you need to learn how to perform exercises with weighting.
- Power plays a big role. The consumption of calories during classes is large, so the menu should consist mainly of cereal dishes, vegetables and fruits.
- It is important not to load the body with new calories, but give it the material for building muscles. Eat more dairy products, meat, eggs, nuts.
- But to abuse protein nutrition is also not worth it, since it can interfere with the process of losing weight. Just everything should be moderate.
Shaping promotes full-fledged nurturing of the child and facilitating childbirth.
- In addition, shaping-food implies the rejection of coffee, strong tea, alcohol, restricts the consumption of fat. Such exceptions are recommended for a pregnant woman.
Shaping classes for beginners
- If you have just started shaping, focus on regular activities. Let it be only 2-3 trainings per week, but constantly and without omission.
- Exercises choose not difficult. Their repeated repetition within 30-40 minutes should bring you pleasure. You can perform exercises and for 10 minutes, but only for a certain program. So, starting with a small one, you can gradually increase the speed.
- Do not miss the pulse: it should be no more than 150 beats per minute. If you do not have an instrument for counting, count the number of strokes yourself for 15 seconds. Then multiply the result by four. When the pulse is normal, you can use dumbbells. Remember that this stage does not come immediately.
Shaping for beginners: 10 basic exercises
- Squats on an invisible chair. From the standing position, sit down slowly, but not to the end, but only half. As if you sat down on an invisible chair. The back should be straight.
- Exposures. Make a wide step with your right foot forward and squat. Return to the original position and repeat with the left foot. Reverse lunge - this is the withdrawal of the leg back.
- Bridge. Lie down on the floor and bend your knees. Now slowly tear off the buttocks and spine from the floor. Do a few repetitions.
- Aspen waist. Rotate the gymnastic hoop around the waist for 15 minutes. Then follow the steps with your feet. Raise one leg as high as possible and make some circles. Repeat with the other leg.
- Strengthening the calf muscles. Connect the heels together, the socks apart. Rise on the socks, then sit down: knees in the sides. Rise again on the socks as high as possible. Do as many repetitions as possible.
- For the bust. Put your feet on a large rubber ball, and your hands will rest on the floor. Slowly bend your arms and go down. The back should be straight.
- For the back. Lie on your stomach, and pull your arms forward. Relax and lift the upper torso. Return to the original position.
- With dumbbells. Lie down on the floor: dumbbells should be in your hands. Raise and lower your arms outstretched.
- With a stick. Throw a stick by the shoulders, and place your feet on the width of the shoulders. Turn the case to the right, and then to the left.
- Twisting. Lie down on the floor, put your hands under your head. Slowly lift the body and touch the left elbow of the right knee. Then the right elbow of the left knee.
Press will be strong, buttocks - tightened, and legs - strong. In addition, you will significantly improve your health and gain confidence.
Reviews about shaping
- Tatyana, 30 years old:
I recovered very much during the winter, so I went to the gym in the spring to get rid of the extra pounds. Of all presented, she chose the shaping, because it is rhythmic and positive. Went to classes 2 times a week for a month.
After the subscription was not renewed. Now I study at home, because for a month I memorized all the exercises. Left not only overweight, but also tightened muscles. Flabby skin has always been my problem. Now she was gone.
- Sonya, 25 years old:
I have known Cindy Crawford's program for a very long time. And yet I began to study it. Exercises I really like: I still remember them by heart. The results from the classes became visible very soon.
All muscle groups are pulled up. However, Cindy does the exercises very quickly, and in fact the quality suffers from this. In this regard, it should not be equaled.
- Julia, 35 years old:
I'm doing shaping at home regularly. I must say that this requires willpower, so as not to abandon the exercises. My favorite music for shaping, video cassettes and, of course, the emerging results help me.
Most of all, I focus on the lower part: the hips and stomach to get into your favorite jeans. If I continue in the same manner, I will have to buy dresses for size smaller. And once I did not even think that this is possible.
- Bella, 21:
I started to practice the exercises of Cindy Crawford. I had enough for a week. I did exercises every day: my muscles ached terribly after that.
I managed to throw 600 grams. Now I want to try to combine with the diet, but do exercises only 3 times a week. This schedule is more real. Shaping for slimming and strengthening the body.