Tested on myself: dynamic body sculpt (body sculpt)

One of the main modern trends in fitness is the socialization of the training process. Group exercise classes are not only an effective alternative to the gym in the fight for slimness, but also a way to cheer up and get rid of stress. One of the most common group training techniques is body sculpting.

Exercise program

Body sculpt is an interval strength training session designed for 50–60 minutes, during which the main muscle groups and all problem areas are worked out.

During classes, supersets are used quite often, and the whole process takes place at a fairly fast pace without clearly identifying the number of repetitions and sets. Each exercise is performed several times, and in the complex they alternate, smoothly replacing each other.

The training process consists of four stages:

1. Warm-up – lasts 10 minutes, during which the body and working muscles are warmed up through aerobic movements or dancing. A correctly performed warm-up complex significantly increases muscle elasticity, thereby reducing the risk of injury and increasing the range of motion, which makes further exercises as safe and effective as possible.
2. Intense cardio training - should be carried out for 20 minutes with or without the use of additional sports equipment. The exercises focus on strength, endurance, definition and toning.
3. Strength exercises for all muscle groups - problem areas are worked out for 20 minutes with the addition of stretching and Pilates elements to stretch the muscles.
4. The final stage is a cool-down; 5–10 minutes are allotted to it, so that with the help of several movements you can transfer the body from working mode to calm mode, relax and calm all the muscles.

All exercises are performed without breaks for rest, while intense movements alternate with gentle load. This alternation trains endurance, promotes the development of muscle strength, allows you to burn a large number of calories and at the same time makes training more comfortable. The pace of movements may vary during the lesson. The optimal proportion of different loads is selected individually.

An example of a training process with a bodybar:

1) Perform a good warm-up using aerobic movements on the steppe or aerobic dancing.

2) Go to the main part of the training, performing the following set of exercises with a bodybar without breaks:

• squats;
• lunges;
• deadlift;
• broach;
• standing press;
• biceps curl;
• bent over row.

complete the complex with stretching.

Each exercise is performed 25 times with a smooth transition from one to another.

A well-chosen and correctly executed complex in the body sculpt style is a real opportunity to create a toned body, improve posture, reduce the amount of subcutaneous fat, develop plasticity and grace.

Lunge Squat

Area of ​​action: actively affects the biceps and quadriceps of the thigh, gluteal muscle, and the hip stabilizer muscles are also included in the work.
We recommend exhaling forcefully, but if this is uncomfortable for you, shift the phases of inhalation and exhalation, do not hold your breath, breathe rhythmically!

https://youtu.be/D5i1Rek6SGo

Starting position: standing on a high step platform, take a small step back and down with your left foot. The right foot remains on the step platform, the left is located behind the right, standing on a high half-toe. Make sure that your knee does not extend forward beyond your foot.

Lunge your left leg back. Touch the floor with your foot, move your pelvis back, and tilt your body slightly forward. Perform lunges rhythmically. Do not turn your body, it should be directed strictly forward. As you exhale, we return to the starting position, while inhaling we take a step back.

Perform the exercise at least 12 times on each leg. Start with one set, then increase the number of repetitions to 20 on each leg, and the number of sets to four. You can perform a lunge by switching legs. You can first perform the movement on only one leg, then on the other.

Don't overdo it with lunges - long-term stress on one limb can be harmful!

Action Area: This exercise is a great workout for the hips and buttocks, engages the body’s main stabilizers, and is at the same time a challenging movement that’s fun to perform.

The exercise is similar to a wide lunge, only in a more complicated modification. By doing it, you will be able to determine how well your body is prepared.

Starting position: standing on a high step, perform a wide lunge back with your left leg. Make sure that your knee does not extend forward beyond your foot. This will reduce the stress on your knee. Push your left foot off the floor and move it to the left, touching the edge of the step. Bring your left leg back into a wide lunge. Push your left foot off the floor and return to the starting position.

Perform backward lunges as you inhale, and as you exhale, move your leg to the side, towards the step. Next, while inhaling, move your leg to the “lunge back” position, then, as you exhale, pull your leg to the step.

Perform the exercise at least 6 times on each leg. Start with one approach. Increase the number of repetitions to 16, the number of approaches to 4. It is possible to alternate lunges and bends.

Area of ​​action: the exercise strengthens the biceps, quadriceps, gluteal muscles and stabilizer muscles of the leg joints.

Starting position: right leg in front, left leg behind at a distance of a meter, feet parallel to each other, body in a vertical position. Bend your knees. Do not lean your body forward! Keep your torso upright and actively tense your buttocks, pushing your pelvis forward to keep your torso straight.

Squat into a lunge as you inhale, return to the starting position as you exhale. Perform the exercise at least 12 times on each leg, start with one approach, then increase the number of repetitions to 20. You need to do up to four approaches.

The main stages of body sculpting

Body sculpt workouts are interval training and take place in cardio mode.

During the training, you will have to perform three main types of movements: Cardio - allows you to prepare the body for the strength phase of the training. Working with weights - helps strengthen muscles and is carried out using special devices. Stretching - prevents the development of soreness and strengthens muscle tissue. It is very important to carry out all the stages of the training session discussed above efficiently and in the specified order. Let's talk about them in more detail

Cardio loads

For many people involved in body sculpting for weight loss, cardio is the most favorite stage of the training process. However, cardio should not be viewed as entertainment. At the first stage of the lesson, you will be able to properly load all the muscles of the body and thereby prepare them for the upcoming power loads. In addition to being able to strengthen muscles, cardio training improves the performance of the respiratory system and heart muscle. Aerobic dance moves may seem like simple fun from the outside, but in practice it is not. Thanks to the first stage, you will not only activate lipolysis processes, but also improve your mood, creating additional motivation to continue exercising.

Working with weights

The next stage of the complex is strength training. To do this, you will have to use sports equipment, with the help of which all the muscles of the body are worked out.

It is very important to first go through the first stage with stretching and only then begin strength training. This is associated with high energy costs and the body must be prepared for this

Stretching

This training phase allows you to strengthen your muscles and improve your figure. Please note that stretching is carried out throughout the entire session, including warm-up. With the help of special exercises you will relieve stress from your muscles and strengthen them.

Reviews

It's no secret that there are so many people, so many opinions. Some claim significant improvements in their figure after body sculpting, while for others nothing helped after visiting the gym.

Anya, 23 years old: having started the training process using the body sculpt system after an hour-long workout, she simply crawled out of the gym, the classes took all her strength. Having gotten used to the rhythm, I trained 4 times a week. The result is amazing - minus 3 kg per month and muscle tone has increased significantly.

Maria, 35 years old: the training process is quite difficult, but the result after classes is obvious. The variety of exercises allows you to plan workouts that are different from each other, and this, in turn, does not discourage you from visiting fitness rooms.

Mikhail, 42 years old: after long-term treatment, he lost his appearance. Following the recommendations of doctors, I began attending body sculpt strength training, since gyms were strictly prohibited. At first I was shy and felt uncomfortable, but the friendly atmosphere during group classes helped me recover quickly.

The essence of the program

Components of the workout

The body sculpt complex is interval and is carried out in an aerobic mode. Three main types of exercises are used in the training process:

• aerobic exercise – to prepare muscles for the strength part of the training;
• resistance training – to develop muscle strength, increase the volume of muscle groups worked (performed with additional sports equipment);
• stretching complex - stretching - to strengthen muscles, reduce pain after strength training.

All these stages must be carried out efficiently, in accordance with the established order of execution.

Aerobic exercise

Aerobics is the most enjoyable component of this program, as it allows you to enter the training process completely naturally. At the same time, it is not an entertainment event, but rather puts a fairly high load on the legs, hips, buttocks, and also allows you to work out the muscles of the arms, chest, and abdomen.

Aerobic dancing, which is perceived as entertainment, is great not only for losing weight and building an athletic body, but also for improving mood and increasing motivation for further action.

Resistance training

The second component of body sculpt involves the use of sports aids and can be used to target a specific area of ​​the body. Resistance training is a strength training program that allows you to develop muscle strength in all parts of the body.

This stage of the program is performed only after aerobic exercise and stretching. It is considered the main component of the entire training process and is associated with the greatest energy expenditure.

Stretching exercises

Stretching is designed to strengthen muscles and improve your figure. It is used throughout the entire training process - as a warm-up, during execution and at the end of the complex (for cool-down).

Stretching exercises provide ease of movement, help overworked muscles cope with the load, and also reduce the likelihood of soreness after exercise. Thanks to stretching, the muscles become stronger and react more calmly to the load they receive.

Balanced diet

An important component of the body sculpt program is proper nutrition.

Dietary nutrition in this case is intended not so much to obtain a fat-burning effect, but to maintain health and supply a sufficient amount of “building material” for muscle tissue. The best option is protein foods combined with complex carbohydrates, which are rich in sufficient nutrients with a minimum of calories.

How to train

Body sculpting workouts are carried out in an aerobic mode, loading both the lower body and the upper body. Through the use of weights in the training process, the muscle tissue of the arms and thoracic region is strengthened; the use of an expander helps to work the back and gluteal muscles.

One of the main differences between body sculpt strength aerobics is the use of several types of equipment in the training process:

• Gymnastic stick with rubber shock absorbers

  step platforms;

• bodybars;
• pump bars;
• expanders;
• shock absorbers;
• weighting equipment with different working weights: dumbbells, bands, fitball;
• gymnastic poles with rubber shock absorbers.

Super sets are often used during classes in this type of fitness. The body sculpt training process occurs at a fairly fast pace. The number of sets and repetitions is not particularly emphasized.

Each exercise is done a certain number of times, alternating with each other. This aerobic regimen is justified by adding cardio exercise to strength exercises.

What is different about this type of fitness?

These are strength fitness trainings with a predominant athletic direction, since special equipment is used in training: expander and weights. The class is conducted in an aerobic style to music, the tempo of which can vary.

The name of the strength practice speaks for itself; body sculpting works on the relief structure of the body and develops the endurance of the practitioner. This fitness has gained immense popularity among both women and men. The strong half of humanity is attracted to body sculpting classes by the incredible effectiveness of the result and independent adjustment of the load.

Practitioners choose the level of difficulty, number of approaches and weight of the weight themselves, depending on their physical fitness, health, strength and endurance. Therefore, this type of strength fitness training can be called universal.

Body sculpting differs from other types of aerobic fitness in that not only the lower part of the body receives the load, but also the upper part. The use of weight-bearing devices strengthens the muscle tissue of the neck, arms, shoulders, and chest, and the use of an expander promotes good development of the gluteal and back muscles.

Disadvantages and contraindications

No matter how effective the body sculpt training system is, we cannot talk about its safety for absolutely every athlete who wants to try it.

The main contraindications, due to which it is advisable to choose another method of maintaining good physical shape, include:

• heart disease of varying degrees;
• problems with the venous system and blood circulation in the body;
• the presence of malignant tumors;
• deviations in the normal functioning of the musculoskeletal system;
• periodic epileptic seizures;
• VSD and other cerebrovascular diseases;
• elevated blood sugar levels;
• last trimester of pregnancy;
• lung diseases or other problems associated with disruption of the correct functioning of the respiratory system of the human body.

Body sculpting (you need to figure out what it is in fitness by making sure that the above contraindications are absent, and also by studying the potential negative aspects that you are likely to encounter when doing this kind of exercise) includes several disadvantages, which include:

• the inability to create a complex for people who are extremely overweight, due to the large number of health restrictions such athletes have;
• persistence of post-workout pain after the first few sessions;
• the need to spend a long amount of time exercising at moderate loads to achieve visually noticeable results.

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Equipment required for classes

Body sculpting (what it is in fitness and how to do it correctly is important for beginners to understand) requires purchasing the necessary equipment for full-fledged training.

The most commonly used equipment when performing a set of exercises of this type, you must have:

• expanders;
• bodybar;

  

• step - platform;
• dumbbells;
• fitball;
• barbell;
• pancakes of their base weight;
• shock absorbers;
• gymnastic sticks and ribbons.

Only if the absolute majority of the listed equipment elements are available, full-fledged body sculpting classes are possible, guaranteeing the athlete an obvious result from the training.

It is especially important to create exercises with strength loads aimed at various muscle groups for those who intend to lose extra pounds and give their body a slim look.

Balanced diet

An integral part of the Body Sculpt program is proper nutrition. There is no need to torture yourself with low-calorie diets, since training is very energy-intensive. When you are in a calorie deficit, it is very difficult to train to your full potential and enjoy life in general.

It is very important to create a balanced diet enriched with essential nutrients. It is necessary to consume a sufficient amount of protein (1.5-2 grams per 1 kilogram of weight), complex carbohydrates (3-4 grams per 1 kilogram of weight), and fat (1 gram per 1 kilogram of weight)

This approach will allow you to train effectively, build muscle mass and reduce body fat.

Changing your diet

During Low Body exercises, an increase in muscle mass is observed. This usually happens in the first 30 days. In order for the muscles to acquire an optimal anatomical shape, you need not only to train intensively, but also to reconsider your diet.

It is recommended to limit the consumption of carbohydrates, proteins, and reduce the number of calories consumed. Refusal of flour and sweets is mandatory. It is not recommended to drink alcoholic or carbonated drinks. Fried foods should be avoided in favor of stewed or baked foods. Particular emphasis should be placed on cereals, vegetables, and dried fruits. It is advisable to eat no more than 5 times/24 hours.

You need to stop eating 1.5-2 hours before training.

After training, you should not eat for 3 hours.

https://youtu.be/KPFjcopEKY0

Deadlift.

The next exercise on our list is the deadlift. This is one of the most basic exercises in the fitness industry. This exercise is very energy-intensive; a lot of calories are burned due to the fact that large muscles are involved in the work. The deadlift works the back surface: the back, buttocks and the back of the thigh (femoral biceps).

There is also a modified deadlift, which is aimed more at working the gluteal muscles. It’s called the Romanian deadlift and that’s what we’ll look at. You can perform this exercise with any weight: barbell, dumbbells, kettlebell, or expander. Starting position: feet shoulder-width apart, arms along the body. There's a weight in your hands. Next, we bend forward, slightly bending our knees. We crawl along our legs with our hands. Keep your back straight and not rounded.

You can also put a pancake under your feet and take a position so that your toes are higher than your heels.

Stretching complex

The body sculpt training complex, designed to stretch worked muscles, traditionally includes basic exercises to restore heart rate and increase the elasticity of muscles and ligaments:

1. Take starting position: stand facing the doorway, press your elbows and palms tightly against the wall at right angles. Gently push your chest forward until the muscles, joints and tendons in this area are stretched to the maximum extent possible. Repeat the exercise 10 – 15 times.

   

2. Take the starting position: feet shoulder-width apart, arms straight up, back and shoulders straightened as much as possible. Stretch upward as much as possible, as if trying to reach the ceiling with your fingertips, while slightly lifting the shoulder girdle. Repeat the stretch 10–15 times until completely relaxed.
3. Take the starting position: sit on a hard surface, back straight. Bend your leg at the knee and, holding it in a position parallel to the floor, carefully pull it to your chest by the ankle, feeling the stretch in the hips. Repeat the exercise 10–15 times for each leg in turn.

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Training Tips

Remember that in any business the main thing is regularity. In order to achieve results, constant, focused and painstaking work is required. As for working out the gluteal muscles, you can train them both at home, with your own weight, and in the gym using exercise machines. The advantage of working with your own weight and free weights is that stabilizer muscles are involved during the work, and working on machines is that the machine allows you to technically perform each movement.

Exercises for working the buttocks can be included both in a general workout for the whole body with your body weight, and in a workout for the lower body

Don't forget that before any workout it is important to warm up and stretch well. And at the end it is very useful to do a little stretching

This is necessary to avoid injury, improve nutrition and elasticity of muscles, as well as ligaments and tendons.

Exercises from Valerie Turpin video:

The online video offered in our article demonstrates a complete workout from this complex.

Valerie Turpin bodysculpting video online:

https://youtu.be/eEJ2RRMsrxc

Valerie Turpin warm-up:

Warming up will warm up your muscles and prepare your body for further stress.

Valerie Turpin chest and arms:

Valerie Turpin exercises for the waist:

Valerie Turpin thighs and buttocks:

Valerie Turpin abdominal exercises:

Valerie Turpin stretching:

Other equipment

In addition to weights, strength aerobics may require:

• Gymnastic mat, the same as for yoga. Some people use regular travel foam;
• Step platform for some exercises;
• Elastic projectiles and special expanders.

And, of course, you need special sportswear and comfortable sports shoes.

Progress of the lesson

Typically, a Super Sculpt training session lasts about an hour. It is carried out in three stages:

1. Warm-up, aerobic exercise that warms up the muscles and prepares them for the main part;
2. The main power part, which is performed with special equipment and weights;
3. The final part, which includes relaxation and stretching exercises.

The main part may include exercises with different equipment, depending on the characteristics of each fitness club.

Load classes

In power aerobics, there are four load classes:

• Upper Body – training only the upper body;
• AVT – training the muscles of the buttocks and abs;
• TIT – leg muscle training;
• Body Sculpt – training all the muscles of the body. Also sometimes only this class is called Super Sculpt.

Training classes can be alternated or performed separately if you need to work on a specific area.

Super Sculpt has become very popular among women in recent years as it improves the shape of the legs, buttocks and abdomen.

What does Super Sculpt give?

Super Sculpt has become very popular among women in recent years as it improves the shape of the legs, buttocks and abdomen. In addition, it is good because you can adjust the load and training time with very high efficiency, which makes it attractive for the stronger sex.

Super Sculpt simultaneously loads the entire body, working the muscles of the chest, arms, buttocks and back. And due to the effective combination of strength and aerobic exercise, the thickness of the fat layer is very quickly reduced and grace, plasticity and posture improve. In general, many have long recognized Super Sculpt as the best weight loss system.

However, strength aerobics not only gives you a slender body and toned muscles - it has a very powerful healing effect. Strength and aerobic training speeds up metabolic processes, improves immunity, strengthens the cardiovascular system and improves mood. All this, without a doubt, makes Super Sculpt perhaps the best training system in the world.

Strength aerobics is a set of exercises that have a strong impact on the muscles of the buttocks, thighs, abdomen and upper shoulder girdle. The main advantages... Read more >>

Service details

Body Sculpt training is built as an interval training, which makes it possible to develop endurance and muscle strength. The optimal ratio of certain types of loads allows you to give the body an extraordinary fit and reduce the fat layer, thus increasing metabolism, which means that your body will use up energy even at rest

The buttocks are considered the most problematic area for a woman; at Body Sculpt fitness, special attention is paid to this delicate area of ​​the female body.

During training, the unequal degree of preparedness of visitors is taken into account; the load is given so that anyone can choose the optimal number of approaches and repetitions for him, thanks to this it can be considered a universal fitness direction. The versatility lies in the fact that the client personally chooses the degree of difficulty, based on personal endurance and muscle strength, and, naturally, the weight of the burden. The training takes place under the constant supervision of a trainer, who will teach you how to perform the exercises technically correctly in order to avoid injuries; he will also help you set the weight of the burden, correct you in a timely manner and set the right course for performing the exercises. Of course, the entire lesson takes place to the accompaniment of uplifting professional music, and the tempo of the exercises performed varies throughout the process.

The lesson consists of the following main components: warm-up, main strength part, cool-down. Warm-up is very necessary in order to warm up, increase blood flow in the muscles, that is, prepare the muscles for the upcoming load, and help adapt the cardiovascular system. It is forbidden to neglect this part of the lesson, since without it the risk of injury increases. Next, you should begin strength exercises. At the end of the lesson, a cool-down is required to relieve tension in the muscles. Supersets are often used when practicing Body Sculpt. However, training only in strength classes will not be enough to lose fat without using aerobic training (Power Strike, Body Condition) and proper balanced nutrition. For this reason, in order to lose weight, use a full range of activities (aerobic training, strength training, diet) aimed at combating excess weight.

The world of aerobics is very diverse and many-sided: there are a huge number of types of aerobics. It’s hard to say which type is right for you specifically, because each person has different physical fitness, health status and, of course, preferences. So, for example, if you like something fun, active, dynamic, then you will probably choose Power Strike, Body Condition or Step - aerobics. If you want to relax, both physically and emotionally, and improve the tone of your own body, then you need Power Yoga. However, if you need to put your muscle corset in order and acquire sculpted, strong muscles, then you are in the right place for Body Sculpt. On our portal you will learn everything about Body Sculpt: what it is, prices, reviews of classes, photos, video exercise lessons and much other useful information

results

create a strong muscle corset, lose weight and gain a slim, toned figure;

get a pronounced health effect:

• strengthen the heart;
• increase immunity;
• increase resistance to stress;
• raise vitality;
• improve mood.

Even after several body sculpting sessions, you can notice a significant improvement in your psycho-emotional state due to the release of adrenaline and increased production of endorphins - “happiness hormones”.

During the training process, blood circulation increases, including in the brain, which increases concentration, learning ability, and also improves overall well-being.

You can create a sculpted, beautiful body yourself by training using the body sculpt system and fulfilling all the conditions for successful weight loss. Systematic training in this style makes it easy to return to the proportions you had at the age of 25.

Tatyana, 33 years old, Moscow

After reading rave reviews about body sculpting, I decided to try this workout for myself. I go to the gym all the time, and I decided to use these trainings additionally to speed up the process of losing weight. After the very first lesson, I felt a surge of strength, some kind of emotional upsurge appeared, which had never happened after regular visits to the gym. Now body sculpt helps me keep myself in constant tone, and the classes themselves are very interesting - something changes every time, it’s never boring.

Anna, 23 years old, Vladikavkaz

Having started training in the body sculpt style, after an hour-long session I literally crawled out of the gym, all my muscles were so tired. But after the third lesson, I got used to the rhythm and began to enjoy both the process itself and the clearly visible result. I work out 3 times a week, switched to a balanced diet, although I added more proteins to provide building material for muscles. The result of losing weight is amazing - 4 kg was lost in a month, but the main thing is not the weight, but the volume. My waist and hips decreased by 8 cm, my body became toned, my silhouette became sporty and graceful.

Maria, 34 years old, Saransk

The training process, in the body sculpt style, is quite difficult for me personally, but it’s worth it. The results of the classes become obvious almost immediately. Another big plus is the variety, thanks to which you can carry out workouts that are not similar to each other, and this does not make visiting the fitness room monotonous and monotonous.

Types of physical activity during body sculpting classes

The body sculpt training method is interval and involves alternating exercises of different types and intensity. There are three types of physical activity:

• aerobic - to warm up the muscles before the main part of the workout;
• strength - to improve strength and muscle definition;
• for stretching - to prepare ligaments and muscles for strength training, strengthen muscles and relax them at the end of the session.

Each component of training is important and serves a specific function. They begin the lesson with aerobic exercises, which not only charge you with positive energy, but also gradually start the process of fat breakdown. Since in the first 20 minutes of aerobics the body’s carbohydrate reserves are burned, and only after that fat burning begins, which ensures further weight loss, the first phase of the workout should last at least half an hour. During this time, almost all the muscles of the body are loaded, and the cardiovascular and respiratory systems of the body are strengthened.

Next comes the main part of the training - strength, requiring special sports equipment. It includes resistance exercises (with a belt) to develop physical strength, and elements using weights (dumbbells, body bars, barbells, expanders) to increase muscle volume. It is at this stage that the physical load on the body is greatest, and therefore you need to start it prepared by performing aerobic warm-up and stretching.

Stretching is used throughout the entire training process: it completes aerobic exercise, unloads muscles during strength training and relaxes them during cool-down. Stretching helps reduce the symptoms of soreness, strengthens the muscles and adapts them to the load.

An important point when practicing body sculpt is to adhere to the principles of proper nutrition, which will enrich the body with essential nutrients and provide energy for effective training.

The basic principle of Low body fitness practice

The main difference between Low Body and other trainings is the high intensity and complexity of the loads.

https://youtu.be/fRqqBYHBSe8

In addition, such training has a beneficial effect on the condition of the lower spinal muscles, which atrophy due to a sedentary lifestyle. The spine is strengthened, the endurance of the spinal muscles increases, and pain in the sacral area disappears.

Other benefits of this training include:

1. Improved metabolism.
2. Strengthening the respiratory system.
3. Improved blood flow.
4. Strengthening the immune system.

Due to cardio exercise, the respiratory and cardiovascular systems are trained. The training is based on basic steps to music. Intensity levels range from medium to high.

The training includes a set of specific exercises in which the body is placed in a vertical and horizontal position. The fitness complex is based on lower limb swings, lunges and squats. Exercises on the upper back, chest, arms and neck are excluded.

How to choose the right weight of weights

When choosing the most suitable weight of weights, it is advisable not to overestimate the possibilities. Otherwise, a beginner body sculptor risks receiving serious injuries that will require long-term recovery of the body, in particular fractures, sprains, torn ligaments, dislocations, and so on.

To correctly select leg weights, you must keep in mind:

At the initial stage of introduction to sports, it is recommended to choose weights no more than 0.5 - 1 kg. After a certain period, when the working weight begins to seem insufficient, it is advisable to replace the equipment with heavier ones. You should not sharply increase the weighting weight. The step should be no more than 0.5 kg

If you notice uncomfortable pain when performing exercises with weights, it is important to immediately stop using them and, in order to avoid injury, temporarily switch to a lighter training regimen

Features of training

Body Sculpt classes in fitness clubs in St. Petersburg are based on the interval type, which involves alternating intense muscle loads with lighter exercises. This technique helps develop both muscle strength and endurance. The optimal ratio of aerobic and strength exercise helps to increase metabolism, remove extra centimeters, and make the body more toned and slender.

During classes, the load is evenly distributed across all muscle groups, but especially great attention is paid to working out the muscles in problem areas. Body Sculpt training sessions are conducted to the accompaniment of catchy, dynamic music.

Classes begin with a warm-up, which is necessary in order to increase blood flow in the muscles and activate the cardiovascular system.

The main part of the workout consists directly of strength exercises that strengthen the muscles. In this case, various weighting materials are used, such as body bars, shock absorbers, dumbbells, etc. And also in order to achieve good results in a shorter time, step platforms are used. In the final part of the workout, stretching is performed, which helps to relax the muscles after strength training.

Body Sculpt can be called a universal fitness method, since this program takes into account the level of training of each person. It is built in such a way that any student can perform the optimal number of repetitions and approaches. Clients of fitness clubs in Body Sculpt classes choose the desired level of difficulty in accordance with their endurance and muscle strength. The effect and benefits of training

Exercises from the Body Sculpt complex allow you to strengthen and tone all muscles, but do not stimulate their excessive growth. An important effect of these classes is the rapid and effective burning of fat, getting rid of excess weight, and the formation of a beautiful, fit, chiseled figure.

During exercise, it is also possible to relieve stress from the joints, reduce pain in overworked, spasmed muscles, they become more elastic, and overall endurance increases. In addition to a beautiful body and strong muscles, strength training in combination with aerobic exercise produces a powerful healing effect. Body Sculpt allows you to strengthen the heart, blood vessels, nervous system, and improve immunity.

Body Sculpt power aerobics classes improve blood circulation in the body and blood supply to the brain, as a result of which learning ability, memory, and the ability to concentrate improve. Body Sculpt workouts help increase metabolic rate, due to which the human body continues to expend energy even after exercise, at rest.

Sportswear

For training, it is best to choose clothes made from lightweight fabrics that absorb moisture well and do not restrict movement. Wearing warm or synthetic clothing will make you uncomfortable, as you will sweat intensely during exercise. Give preference to leggings and cotton tops.

As for shoes, they should be lightweight and appropriate for your foot size. To reduce the risk of injury during training, choose shoes with a rigid back to provide good ankle support.

What is body sculpting

This type of exercise is in demand among women who want to lose weight and those who care about maintaining muscle tone. To understand the reason for the prevalence of this activity, you need to understand how body sculpting works and what it is in fitness.

Despite the fact that this type of training is a group exercise, it is usually classified as a functional strength area. The fact is that during the lesson, additional equipment is used, which allows you to work out all the main muscle groups without excessively increasing them.

This workout takes place in an intensive mode accompanied by energetic music with minimal short stops between exercises. At this pace of work, aerobic mechanisms for energy supply to muscles (the breakdown of fatty acids) are launched in the human body. In addition to intensive weight loss, this workout has a positive effect on important body systems and also charges with positive energy.

Depending on the equipment used and the level of load, there are 2 main directions of this type of training.

Step sculpt is a direction of aerobic group training, where the load is provided through exercises on a step platform. A set of special steps, jumps, and lunges helps to work out the lower body, strengthen the abdominal muscles, buttocks and legs, and also creates a general thermal effect.

Super sculpt - functional strength training. It allows you to work out not only your legs, but also your upper body, forming a beautiful relief and even posture. This program is recommended for physically developed people who have already trained in the gym before and know the correct technique for doing the exercises.

Are there any contraindications to classes?

Absolutely everyone can participate in the Body Sculpt program, regardless of age, gender and level of physical fitness. But there are cases when resorting to such training is not worth it. These are diseases such as: • asthma; • epilepsy; • cardiovascular diseases; • diseases of bones and joints; • exacerbation of chronic diseases; • various inflammatory processes.

It is also not advisable for women in the third trimester of pregnancy to engage in such aerobics. And for teenagers and older people there are lightweight programs. By regularly doing Body Sculpt power aerobics, you will get a beautiful, toned body with even posture and excellent muscle definition.

Advantages and disadvantages of performing exercises using the Body sculpt method

The combination of gentle and intense training allows you to work out the main muscle groups, improve blood circulation and oxygen saturation of tissues, and strengthen the joints and spine. At the same time, part of the physical exercises in the training complex helps relieve accumulated muscle tension and a feeling of heaviness in the arms and legs. Performing strength training and aerobic exercise allows you to actively burn calories and fat cells, and the problem of excess weight is solved more effectively.

Pros of Body sculpt training:

• The functioning of the respiratory organs and cardiovascular system improves, muscles, joints and spine are strengthened.
• Accelerated blood circulation stimulates active saturation of brain tissue with oxygen.
• Strengthens the body's immunity and resistance to infectious diseases.
• Metabolic processes in tissues are activated.
• The process of lipolysis starts, the body begins to break down fat reserves.
• Exercising helps relieve nervous tension.
• Improves mood, overall well-being, and increases performance.
• The risk of injury during Body sculpt classes is minimal if you follow all the trainer’s recommendations.
• Exercises from various types and areas of sports, combined into one complex, do not allow the muscles to get used to the load.

Advantages

Body sculpting (what it is in fitness and why it is better than other areas will be discussed below) is chosen by people who try to monitor their figure and lead a healthy lifestyle. In addition to the above distinctive features, which can objectively be attributed to the advantages of the sport in question, there are a number of other positive aspects of Body Sculpt classes.

These include:

• minimal risk of various types of injuries or mechanical damage to ligaments and muscles;
• lack of likelihood of muscles becoming accustomed to a certain type of load;
• strengthening the immune, skeletal, and circulatory systems of the body;
• acceleration and maintenance of metabolic processes;
• promoting the production of happiness hormones (endorphins), which guarantee resistance to various types of stress.