Shaping is a suitable system even for beginners

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Today you can often hear the word “shaping”. Shaping is aimed at giving the body the desired shape. We can say that this is a fashionable trend in modern sports.

Increased attention to shaping is naturally shown by the female half of humanity. They want to feel attractive and wanted. By the way, they succeed in this very well.

The main goal of shaping training is not to correct the figure, but to maintain a certain lifestyle and worldview. In addition, shaping allows you to successfully get rid of not only extra pounds, but also eliminate poor health and get rid of chronic diseases.

According to experts, shaping is a certain way of life that is truly felt in the gym and when communicating with other fans of this sport. Qualified specialists strongly recommend conducting shaping classes in special classes. Exercises at home are possible only as a last resort.

Naturally, this sport should only be practiced under the supervision of a professional trainer. Even if classes are held in groups, the trainer finds an individual approach to each participant. Professionals will help you develop programs containing many different health and sports techniques that completely influence the course of your workout.

It is worth noting that shaping is performing physical activity on certain muscle groups and a special healthy nutrition system. In addition, the participant in shaping training must adhere to a healthy lifestyle.

Shaping classes are intended mainly for those who care about their health from a young age. Therefore, the greatest effectiveness is achieved in the field of training, getting rid of extra pounds and various diseases.

Another feature of this sport is that specialists will properly study the characteristics of a person’s figure and state of health. Only after studying this data will they be able to conclude whether a person can engage in shaping or not.

It is worth remembering that playing sports allows you to get rid of many diseases. Thus, shaping helps strengthen all muscle groups, the entire body, as a result a person gets the desired result: a strong, resilient and beautiful body.

The set of exercises includes warm-up, relaxation and stretching exercises. During such training, a person receives advice from a professional on how to perform the necessary exercise in order to get the greatest return and maximum effect.

As a person performs an exercise, the trainer monitors physical indicators (pulse, breathing) and the correctness of the exercise itself.

The shaping lesson lasts one hour, so you need to plan your time so that this hour remains free. Specialists will carefully check the results of training and carry out control measurements.

What is shaping

Shaping refers to a special type of gymnastics, which, like different types of aerobics, is directly related to rhythm. The difference between shaping is that one lesson combines both aerobic exercise, intended for fat burning, and anaerobic exercise, the main task of which is to build and tone muscles. It is more correct to contrast shaping not with classical aerobics, but with complex types of training, such as body pump or step aerobics. It can also be compared to fitness, given similar training goals, loads and effects.

I want to reassure women who are still scared by the word “muscle”. It is impossible to create a “masculine” figure through shaping classes or simply go overboard with muscle volume. The methodology itself includes achieving ideal parameters of the female body as a primary goal. Those parameters of shaping models that distinguish 9 types of female body constitution, identified through research, are considered partially outdated today.

Over the almost 30 years of shaping, the standards of female beauty have changed significantly, so the principles of training and load distribution may differ. For example, during training, the number of strength exercises on the buttocks and quadriceps has increased, since volumes are now in trend. But the goals, objectives and methods of shaping did not suffer any changes.

It would be a big mistake to judge shaping as a women's sport. Men can benefit greatly from this type of training, especially when combined with strength training. It has been proven that shaping training in weightlifting, powerlifting and bodybuilding helps eliminate joint pain, improve mobility and flexibility. I'm not even talking about the increase in endurance and muscle functionality that this type of gymnastics can provide.

Therefore, the attitude of shaping towards “female” types of sports activity is nothing more than a mass delusion and unfounded stereotypes.

Brief history of origin

Shaping can safely be considered a 100% Russian form of gymnastics. It was created by physiologist Ilya Prokhortsev, who is also the current president of the International Shaping Federation. The technique itself was born in the late 80s of the last century, although gymnastics received a patent only in the early 90s. Since 1994, Shaping has become a global brand and has been actively popularized as an effective method of figure correction.

Moreover, shaping not only became a brand, but laid the foundation for a kind of sports ideology, in which fitness holds the palm today. Shaping also has its own anthem, which was created thanks to the collaboration of composer Alexey Golubev and performer Vitaly Psarev.

Shaping technology

Shaping is a knowledge-intensive system that uses advanced technologies and the latest achievements of science and technology. The shaping system provides technology for individual improvement. In shaping, the word “technology” means knowledge of the exact sequence and volume of actions, rules, regimes that must be followed to obtain a guaranteed result. The choice of shaping technology depends on the person’s desire for self-improvement.

Before starting classes, each person undergoes a thorough test, the results of which (about 50 - 60 items) are entered into a computer data bank. The computer, based on the data received, creates a strictly individual training program. During the classes, knowledge about rational nutrition is imparted, an optimal work and rest regime is developed, and ongoing monitoring of the activities of the functional systems of the body is carried out.

The essence and meaning of training

The essence of training is to perform exercises in a strictly specified sequence. Chaotic training cannot be called shaping (even if the same movements and loads are used), it will not provide significant benefits.

Each shaping training includes two components:

1. Catabolic. High-repetition aerobics designed to burn more calories and burn fat.
2. Anabolic. Perform anaerobic movements to grow muscles.

Depending on training goals, group, and other factors, the ratio of anabolic to catabolic loads within individual sessions may vary. For example, for enhanced fat burning, the share of aerobic exercise in shaping will increase. And vice versa - when the problem of excess fat deposits gives way to the need to build aesthetically beautiful muscles, priority will be given to the anabolic phase (called body shaping).

Expert opinion

The anabolic part is never placed at the beginning of training. Most often, it is included in the middle or second half of the session, when the muscles are already warmed up, but not yet tired enough. This improves productivity and eliminates the risk of injury.

What muscles work

One of the most important advantages of shaping is that the workout involves almost all the muscles of the body. Most of the exercises are basic in nature and involve a huge number of muscle fibers. This allows you not only to evenly distribute the load during exercise, but also to evoke the hormonal response necessary for muscle growth. Shaping also includes a large number of complex exercises that combine at least two movements. For example, thrusters, swings to the sides with arms moving forward, and others.

In modern shaping, exercises with TRX loops, fitballs, training ropes, harnesses and other equipment often appear. This allows you to provide a versatile load on the muscles and increase the effectiveness of training.

Basics of nutrition when shaping for weight loss

For weight loss shaping to be beneficial, you should follow these dietary tips:

• proteins are the preferred product group, since they help build muscles and bones, but they must be ingested in certain quantities;
• you need to completely stop eating fat;
• selective consumption of carbohydrates is necessary, but in limited quantities.

The diet is developed taking into account the following rules:

1. You can't go hungry. Hunger strikes do not lead to weight loss, but cause serious harm to health. If you have headaches, it becomes impossible to play sports. A person feels constant fatigue and severe irritation appears. When the time comes to return to a normal diet, a person literally loses control and does not realize that during a meal he is consuming much more than necessary. Overeating occurs and the program fails.
2. Reducing caloric intake. The difference from fasting is that reducing calories does not cause severe stress, but there is a gradual loss of weight.
3. Maintaining proper diet. According to the shaping method, there should not be too short or long breaks between meals. Food intake is evenly distributed throughout the day.
4. The basis of the diet is plant foods. The diet must include fruits and vegetables. Fruits are an excellent snack option between meals. They not only saturate the body with vitamins and fiber, but also provide the necessary energy.

Shaping nutrition program for one day:

• 400 g of fresh herbs, root vegetables, vegetables;
• 40-60 g of buckwheat, wheat or oatmeal;
• 200-300 g potatoes;
• 50-60 g of lean fish or meat;
• 15-20 g vegetable oil;
• 60-100 g rye bread;
• 300 g of berries and fruits;
• 200-300 g of dairy products, including fermented milk.

Kinds

There are 5 main types of shaping. I don't recommend thinking of them as specific lesson plans. These are rather shaping directions that determine the nature of the loads, exercises and other conditions. I also want to make it clear that not all types of shaping are specific to sports. The same shaping has nothing to do with gymnastics - it is a cosmetological set of exercises for the face.

Classical

Basic shaping. The workouts include anabolic and catabolic parts. Such classes are suitable for developing physical abilities and body shaping.

Therapeutic

Training aimed at recovery and rehabilitation after injuries, some chronic diseases and other health problems. This shaping is characterized by soft and gentle stress on the muscles and increased rest between exercises. Therapeutic training is also prescribed for obesity for people who find it difficult to do classical exercises.

About

The most complex and difficult preparation. The highest level of development in shaping, which requires serious physical training and experience. Classes are long, loads alternate from moderate to submaximal, exercises are often combined in series.

Uni

Shaping programs for children and adolescents. In addition to the modified load, they include an increased number of movements to improve posture, uniform muscle development, and increase endurance.

Shaping for those over 50

Specially designed workouts for older people. The loads are selected taking into account the formed groups and are more of a preventive nature.

There are also various subcategories, the number of which amounts to dozens. For example, class 5 – training with the addition of choreographic exercises with different types of load. Often other types of physical activity are added to shaping classes. For example, in fitness centers that have a swimming pool, hydroshaping is almost always added. It can be used as an additional or main part of the workout.

Types and features of shaping programs

This training system is just right for those girls and women who have complaints not about their entire body, but about its individual parts. For example, we can name a saggy belly, “ears” on the hips, too thick calves, and so on.

Many novice athletes, after working out for a week or two at home and not finding virtually any changes in their body, give up shaping. They mistakenly believe that the technique does not work. In fact, you can achieve acceptable results only with a sufficient number of repetitions during training. In the problem areas that are being worked on, fatigue and sometimes even a burning sensation should be clearly felt after exercise. This is the only way you can ultimately get the figure of your dreams.

Two main lesson programs

To figure out what you need and what type (stage, program) of shaping you need to choose in a particular case, it doesn’t hurt to understand that there are only two of them.

1. Catabolic.
2. Anabolic.

The first option is more suitable for beginners who have not previously engaged in sports as such. The goal of the catabolic program is to get rid of excess fat in the body, therefore, from its unsightly accumulations on the sides, thighs, and abdomen. This shaping makes you look slim and fit.

The anabolic program is recommended only for those who have already gone through the “all the hardships” of the first catabolic option. That is why many do not divide shaping into different types, but consider them to be part or stage of the same method. This makes sense. Exercises at this stage of training are aimed at pumping certain muscle groups and individual muscles. In fact, it is precisely during such exercises that the problem areas of the figure are corrected.

Existing models

In the original classic version of Dr. Prkhovtsev, the system was aimed exclusively at increasing the physical beauty and attractiveness of a woman’s body. However, as the technique developed, it acquired additional “functionality”. Nowadays there are many shaping models that no one had heard of just twenty or thirty years ago.

• Shaping style. This is a direction that allows you to create not only a beautiful body, but also the entire image as a whole.
• Shaping choreography. Here gymnastics is intertwined with aerobics, as well as other movements “borrowed” from sports dances.
• Shaping-uni. Programs specifically targeted at children and adolescents.
• Shaping therapy. Used in medicine. It is aimed at improving the health of the body, its systems and organs.
• Shaping over 50. This system is more suitable for people in adulthood.

All these models, as well as many other existing types, are aimed at normalizing the moral, physical, and spiritual state. With their help, you will be able to avoid exhausting, overwhelming physical exertion, forced fasting, and limiting yourself in everything.

Diet when doing shaping

This is a very important question that needs to be clarified before starting classes. If you do not pay attention to this point, you will hardly be able to get the desired result. There are two main menu style options that are suitable for the catabolic and anabolic stages of training.

During catabolic training

In the first option, as you remember, the main goal is to get rid of the annoying lipid layer and build weight. Therefore, the basis of the diet should be vegetables. They provide the required level of fiber, vitamins and minerals. However, it is important not to overdo it with a raw food diet, because the pancreas can be seriously damaged from an excess of unprocessed fruits.

Before sports training for shaping, you can eat protein foods, but it is better to choose proteins of plant origin. After exercise, it is better to avoid protein altogether. You can eat a lot of berries and fruits, practically without limiting yourself. It is better not to exclude lean meat, poultry, and fish from the diet, but to consume them long before shaping or on other days altogether.

During anabolic training

When the primary goal - to lose excess weight - has been achieved, it is time to move on to the next stage of shaping. It also implies a completely different diet than with the catabolic option. To build muscle, the body desperately needs protein. Proteins are the very “building blocks” from which muscles are built. Moreover, these proteins must be exclusively of animal origin.

Of course, it would be stupid to start eating just meat indiscriminately, without focusing on the other needs of the body. Preference should be given to regular consumption of poultry (game, chicken, turkey), lean veal, and rabbit. We are talking about boiled products, because it is generally better to forget anything fried during shaping, like a bad dream. It not only takes a serious toll on the liver, but also brings virtually no benefit. For the same reasons, it is worth limiting the consumption of hot spices and seasonings.

It won’t hurt to consume a portion of a protein lunch just one and a half to two hours before training. For example, it could be a piece of boiled chicken breast with pumpkin-spinach puree. Protein is also useful after exercise. At this time, you need to consume a lot of vitamins, but these do not necessarily have to be products from the pharmacy. A good solution would be to introduce fresh fruits, vegetables, and nuts into your diet.

Advantages and disadvantages of shaping

Often girls, not wanting to go to the gym for some reason, start doing shaping themselves. Of course, this way you can save your money and the time that you will have to spend getting to the gym. However, you should understand that if you really want to, you can learn to do it correctly from a video, but a professional trainer will prepare you many times faster, avoiding all the pitfalls that beginners usually stumble upon.

Pros of classes

• Fast and significant weight loss.
• Significant improvement in overall mood, relief from symptoms of depression.
• Reduction of fat layer.
• Increasing your level of physical fitness.
• Elimination of figure defects.
• Quickly create beautiful muscle relief.
• Relief of visual symptoms of cellulite, reducing the visibility of stretch marks.
• Training the general endurance of the body.
• Significant increase in flexibility.
• Supports the cardiovascular and respiratory systems.
• Consolidating the results of fat loss.

Contraindications

• Tuberculosis.
• Oncological problems.
• Benign tumors.
• Diseases of bones, hematopoietic system, joints.
• Thrombosis and thrombophlebitis.
• Epilepsy and psychosis.
• Severe pathologies of the liver and kidneys.
• Pregnancy, menstruation period.
• Recent serious illness.
• Fractures, sprains, dislocations.

How to achieve high results in shaping: basic principles of training

It will be easier to work out with a trainer in the fitness room, but you can also achieve the desired results at home. But to do this, you will need to remember a few simple principles that will help you cope with the task.

Breath

Try to learn to breathe correctly, otherwise the exercises, especially from the second stage of the training, will be difficult for you. You need to breathe very slowly, measuredly, exclusively through your nose. To make your task easier, you can initially clench your teeth and lips tightly, keeping this moment under control. Over time, you will learn and get used to it.

Warm-up

You cannot think that to practice shaping, even at the very beginning, you can neglect the basic principles of any sports activity. The first immutable rule is to do a warm-up before each workout. A properly warmed up body is less likely to get injured, even if you perform some movement or exercise incorrectly.

Water

During athletic activities, fluid is more actively removed from our body than at rest. Therefore, its deficiency will have to be made up faster. It is recommended to use plain, clean water. It is better to avoid soda; it “knows how” to remove necessary salts and minerals from the body by excreting it through the pores of the skin with sweat.

Posture

All shaping exercises are designed in such a way that they must be performed with ideal posture. Therefore, you must always take care of yourself. The back should be straight, the head should look straight, the stomach should be pulled in. You should never neglect this rule, otherwise you will never get a flat tummy, but lower back pain will be very easy to achieve.

System

Another important principle that is relevant for any sport is systematic and regular training. It is worth preparing very carefully, drawing up a program and schedule of classes, and writing out a plan. This will allow us to hope for a result that can be seen soon.

What is the difference between shaping and fitness?

Although fitness and shaping largely use the same exercises, their application and rotation in training programs differ significantly. The main difference is considered to be the intensity of the training and the use of muscles; in shaping they are much higher. In addition, training is clearly divided into catabolic and anabolic phases. This allows you to better combine different exercises and structure your training program.

An insignificant difference lies in the fact that in shaping most of the exercises are performed in a lying or sitting position (when the body is parallel to the floor), in general this creates less stress on the spinal column and is better suited for rehabilitation after injuries.

To summarize, shaping is more like “aerobic fitness”, which has been infused with more elements from classical aerobics. Unlike regular fitness, shaping classes are conducted in a group format. They are more energetic and driven, and interaction with the coach continues throughout the entire training session.

It is also believed that shaping is more suitable for weight loss due to increased energy consumption and large volumes of workload, but I attribute this more to marketing ploys. As with shaping, in regular fitness you can also increase the intensity of your workouts and do series of exercises, especially if you perform cyclic circuit programs.

Fitness aerobics or shaping what to choose

If you only want to build muscle and do not have problems with excess fat, then I would recommend choosing fitness: it will allow you to achieve your goals faster. In terms of building muscle mass, it is superior to shaping, and besides, the presence of a catabolic phase in fitness is not necessary. But if you want to change the proportions of your body by growing muscles and burning fat, as well as get rid of cellulite, then shaping exercises will be preferable.

Training and exercises are aimed at several tasks at once; such exercises will save time and achieve results faster. Otherwise, I don’t see any significant differences, except for the intensity of muscle loads and training format, so choose what suits your preferences.

Shaping for beginners

How is the lesson going? Classic training lasts 1 hour. And it includes movements that provide an even and high-quality load on all muscle groups: abs, shoulders, core, legs, arms, buttocks and others.

The beginning of a lesson is always a warm-up (about 10 minutes), it is necessary so that the load does not harm unwarmed muscles.

After warming up, the prepared muscles stretch more easily, and the overall effect of the workout is better.

You should do this only 2 times a week. The exercises are extremely simple, they are not exhausting or overtiring. At the same time, they allow you to achieve the desired result - weight loss and toned muscles.

Some principles of shaping

1. Breathing, even during intense exercise, occurs through the nose.
2. The exercises are performed with a straight back and a retracted (tensioned) abdomen.
3. During training, it is recommended to drink water (small sips).
4. Don't forget to warm up and have a positive attitude
5. Try to adjust your diet (see last section)
6. Only regular exercise can give you the desired shape.

Good video shaping lessons for beginners from simple to complex:

Indications and contraindications

The uniqueness of shaping lies in the scientific basis of the technique, which allows us to highlight a list of specific indications and contraindications. Classes are recommended in the following cases:

• Correction of the figure and changes in the balance of fat and muscle mass.
• Increased endurance.
• Improved coordination and muscle control.
• Losing weight while maintaining muscle volume.
• Elimination and prevention of problems with the musculoskeletal system.
• Strengthening muscles.
• Achieving ideal body proportions (relevant not only for women, but also for men).
• Strengthening the immune system.
• Treatment of insomnia, depression and other disorders.
• General health promotion.

Contraindications to shaping should be divided into two categories: temporary and absolute. Temporary ones include exacerbations of chronic diseases, colds, fever and injuries. To absolute (when classes are prohibited in any cases):

• Oncological diseases.
• Hypertension or other cardiovascular diseases.
• The period of breastfeeding, menstruation, as well as the first trimester of pregnancy.

People with flat feet and varicose veins should sign up for shaping only after consulting a doctor. In this case, you may have to exclude some exercises and types of loads from the program.

Benefits and harms

Let's look at the main pros and cons of shaping for health. I consider the main advantages:

1. Exciting, energetic and invigorating workouts, devoid of routine.
2. Group training format (almost always training with friends or like-minded people is more interesting and effective than doing it alone).
3. Formed training goals and the most effective ways to achieve them (incorporated into the methodology itself).
4. High energy consumption, as a result, accelerated fat burning.
5. A great way to simultaneously develop aesthetic muscles and remove excess fat.
6. Beneficial effect on joints and ligaments.
7. Development of coordination and flexibility.

Even if classical shaping is foreign to you, I recommend including some of its elements and exercises in your workouts or alternating them with strength training. This is equally beneficial for both women and men.

The disadvantages I consider:

1. Presence of a catabolic phase. It will slow down muscle building in cases where fat loss is not required.
2. The need to carefully form groups, selecting people with equal levels of physical fitness (the problem with all group sports).

There are no other disadvantages or potential harm to health in shaping.

Training in the gym or at home: what to choose

Despite the fact that shaping can be done at home, I highly recommend training with an instructor. Especially if you do not thoroughly understand the mechanics of exercises, the combination of movements, building the correct sequence and other conditions.

Also, group classes with a trainer will allow you to quickly master shaping programs and speed up your progression. I would consider options for home training in shaping only in cases where you yourself have studied the theory and understand the methodology, have mastered all the exercises, do not like group training, or want to save money.

Shaping program in a fitness club

Beginners should start using shaping for weight loss by visiting a fitness club, as they will need the help of an experienced trainer. However, it is worth considering the fact that in this case a program will be carried out that is not tailored to the individual characteristics of each trainee. And this is the main disadvantage of group shaping training.

But such a program also has many advantages. First of all, there will be constant monitoring by an experienced trainer. Classes are also held in comfortable and well-equipped rooms, where there is:

1. flat floor, the surface is not slippery, so it is very convenient to practice;
2. there are mirrors, which allows you to correct all movements during training, therefore, the exercises are performed correctly and bring maximum benefit;
3. enough sports equipment that can be used during training - dumbbells, gymnastic sticks, expanders, etc.;
4. monitors and audio equipment for viewing video materials and audio accompaniment of training;
5. air conditioning system, so training takes place in comfortable conditions.

Very often, fitness centers offer clients additional massage treatments, including SPA. All this allows you to enhance the positive effect of training. Relaxing massage and water treatments help restore muscles after exercise, relax, and return the energy that was spent in the gym.

How to practice at home correctly

If you have chosen the “home route”, then you need to properly organize your training. This is not only the study of the basic theory, basic principles, exercises and shaping programs, but also the preparation of the place for classes. This is the only way to make training at home as effective as in the gym.

Necessary inventory and equipment

One of the important advantages of shaping is the minimum set of equipment for classes. To train, all you need is to purchase a pair of collapsible dumbbells and a mat. If you want to significantly diversify your workouts and use a full arsenal of exercises, I recommend adding to the list any analogue of TRX loops or harnesses, a step platform or bench, as well as a fitball.

There are no restrictions in terms of clothing. The main thing is that it does not interfere with movements and absorbs sweat. Regular shoes are fine, but sneakers must have a heel and at least minimal heel cushioning.

Nutrition and supplements during exercise

Taking into account the load and high calorie expenditure in shaping, a radical change in diet is not required. But if you want to quickly get rid of belly fat, get in shape for summer, or change your figure in a short time, in addition to training, it is better to change your diet. Diets based on paleo and keto principles are good for shaping.

I do not encourage you to scrupulously follow all the instructions of the same paleo diet or other diet. Moreover, I insist that the diet include cereals and low-fat dairy products. It is better to adopt the basic principles and fundamentals from these nutritional plans rather than blindly copy them.

Regarding additives:

1. Protein. Source of amino acids.
2. BCAAs. Only before exercise to avoid burning out the muscles during the catabolic phase.
3. Green tea extract or caffeine capsules for energy and alertness during training (if necessary).
4. Omega-3 and vitamin-mineral complexes. To support the body and metabolic processes.

Where to start first

You need to start training by purchasing equipment, without which it will be difficult to perform the exercises, and understanding the basic principles of shaping. In the first stages, you can use ready-made training programs where all the exercises are prescribed, although later you will still have to make some adjustments to them.

If it is difficult to conduct a full session (usually lasts 50-60 minutes), then you can reduce the intensity of the exercises for 1-2 months and reduce the training time to 30-40 minutes.

Number and duration of training

Training time depends solely on the level of training of the athletes and the choice of exercises, as well as on the goals of a particular complex. For example, cycles with a predominance of anabolic loads will be shorter in time, and catabolic exercises will be longer. If we take into account the optimal ratio of each type of load within the framework of classical training, then the average lesson is from 50 to 60 minutes, taking into account warm-up and cool-down.

The number of workouts per week is 2. The classes are quite grueling and include a lot of exercises, so only trained athletes with experience can withstand 3 shaping workouts per week.

What time to train

The beauty of shaping is that you can do it at any time of the day when the gyms are open. And if you train at home, then without any restrictions at all, even in the middle of the night. For maximum effectiveness of all exercises, I recommend training either in the morning (3 hours after waking up) or in the evening (4-5 hours before bedtime).

Shaping is a special nutrition

Now a few words about nutrition in shaping. It is important to combine shaping classes with nutritional correction; only this approach will provide you with the expected result. Here are the basic nutritional guidelines, follow them:

• on training days, do not eat animal protein;
• You can eat dairy products, meat and fish on days without training, but no more than 1 serving per day;
• the basis of the diet is cereals, greens, fruits and vegetables;
• 4 hours before training and 4 hours after it, you can eat only fruits and stewed vegetables;
• It is absolutely necessary to exclude: white bread, confectionery, white and milk chocolate, very fatty foods (lard).

By the way, I remembered the example of my aunt. She has always been plump, and back in the 90s she began to do shaping at home, according to a program from some women's magazine. And after 3 months, her figure changed noticeably: her shoulders straightened, her back became straight, her arms and legs became slimmer, her stomach shrank. Moreover, my aunt was not on a diet, she ate everything as usual. But she was still very happy with her new forms, although she did not become skinny.

If you are not quite ready for changes in nutrition, start with systematic training (2 times a week). I guarantee that over time you will have the desire to move on.

Now you know that shaping is an effective and fairly simple activity that is accessible to everyone! I sincerely wish you to receive both pleasure and results from your activities. As always, I am immensely grateful for your comments, channel subscriptions and likes. See you again!

Correct technique and basic shaping exercises

Particular attention in shaping is paid to execution technique. Of course, it is important in all sports, but with long-term training, especially with steadily increasing fatigue, violations of technique become more frequent. You must always remember this and make sure that every movement is performed correctly.

Among the main exercises in shaping are:

• Deep squats.
• Maintain a stance with wide feet.
• Stepping onto a platform or bench.
• Gluteal bridge.
• Taking the leg back (the body is parallel to the floor).
• Swing your legs to the sides.
• Low rolls (or “Cossack dance”).
• Leg abduction (or “fire hydrant”).
• Bridge.
• Scissors.
• Burpee.
• Jumping jack.
• Jumping on the stand.

For the anabolic phase, the following exercises are used:

• Squats.
• Romanian cravings.
• Lunges.
• Bent-over dumbbell rows.
• Swing to the sides, in front of you.
• bent over arms.
• Standing dumbbell press.
• Trusters.
• Broach.
• Retracting the arm back.
• Biceps curl.
• Dumbbell bench press.
• Push-ups from a step platform or bench.

https://www.youtube.com/watch?v=4w4PLPVzXqc

Example of a home workout program

Let's look at two popular training programs for different levels of training. They can be repeated one after another, or used as a basis, changing different exercises or stages to suit your needs.

For newbies

1. Complete warm-up of all muscles – 5 minutes.
2. Running in place with high knees – 1 minute at maximum speed.
3. Japing jack – 1 minute.
4. Jumping rope – 5 sets of 1 minute or one five-minute set.
5. Superset of 5 air squats and 5 push-ups - repeat both exercises 4 times.
6. Thrusters with dumbbells.
7. Swing dumbbells to the sides.
8. Bent-over dumbbell rows.
9. Dumbbell chest press.
10. Superset: biceps curl and abduction, overhead dumbbell row, 4*6 for each exercise.
11. Burpee – 1 minute.
12. Crunches – 45 seconds.
13. Oblique crunches – 45 seconds.
14. Lying leg raises – 45 seconds.
15. “Superman” exercise – 3 sets of 45 seconds.

For advanced

As an example, I took one of the well-known “bottom-up” programs, where the load and sequence of exercises gradually “slides” from the shoulders to the legs.

Warm up 5 minutes.

First phase of the workout (1 minute for each movement, 30 seconds rest between exercises):

• Japing jack.
• Burpee.
• Run in place with your knees raised high.
• Gluteal bridge.
• Scissors.
• Stepping onto the platform.
• Bench push-ups.
• Jumping out of a deep squat.
• Taking the leg back.
• "Fire hydrant".
• A set of straight/oblique twists and leg raises in a lying position.

The second phase of the workout (rest between phases is 2 minutes. Exercises are performed according to time, 45 seconds of the active phase and 30 seconds of rest):

• Series: swings in front of you, swings to the sides, dumbbell raises in an inclined position.
• Broach.
• Shrugs with dumbbells.
• Dumbbell bench press.
• Lying dumbbell fly.
• Lifting with dumbbells for biceps.
• Bent over arm abduction.
• French bench press with dumbbell.
• Bent-over dumbbell rows.
• Superman exercise.
• Deep squats.
• Romanian deadlift with dumbbells.
• A combination of forward and backward lunges with one leg behind the other.
• Calf raises with dumbbells.

Third phrase of the workout (press and cool down):

• Straight crunches.
• Exercise "Book".
• Lifting legs in a lying position.
• Oblique twists.

Home workouts for weight loss

Not always and not everyone has the opportunity to regularly visit a fitness club, so video tutorials are an excellent alternative. Also, exercising at home is suitable for those who have already understood the technique and achieved certain results in losing weight. There are quite a lot of videos on the Internet, for example, “Shaping with Cindy Crawford” or “Shaping Federation in Russia.”

However, it is important to understand that all materials are designed only for average indicators in terms of weight, endurance and metabolism. Therefore, when performing the program, you need to modify the complex to suit yourself, that is, reduce or increase the number of approaches, remove or include exercises.

It is very good to organize your study space so that you can see your reflection in the mirror. The person performing the exercises can monitor the correct technique.

In addition, during training it is important to drink as much water as your body requires. The feeling of thirst should not arise and distract. Therefore, before starting shaping, you should take care of a bottle of still water.

Lesson sequence

The lesson consists of three parts - warm-up, main and stretching, relaxation.

You should spend no more than 10 minutes on the first part. Warming up is very important; it allows your muscles to warm up and reduces the risk of strains and injuries. The movements are performed smoothly, slightly increase the heart rate and warm up the body by 1 - 2 degrees. The following exercises are suitable for warming up:

• rotation of the head left-right, back-forward;
• circular movements of the pelvis;
• swing your arms up and down or to the sides;
• tilts and turns the body left and right;
• kneading the joints of the knees and hips in a circular motion.

The main part should cause stress on the muscles. If this is not the case, then the exercise technique has been violated. Each circuit of movements should last four minutes with two sets of a couple of minutes each.

While stretching, you need to relax as much as possible. Don't try too hard to avoid damaging the ligaments. Particular attention should be paid to the muscle groups that were loaded. Stretching will help reduce pain after exercise as it removes lactic acid. At the very end, you need to restore your pulse and breathing with smooth, slow movements.

On the upper press

This muscle group is easy to train, so everyone can feel the results within a few days. During exercises, you should not raise your torso too much, 40 degrees is enough. This circle includes the following movements:

• The person takes the starting position lying on his back, legs bent at the knees, feet resting on the floor, arms extended behind the head. For four counts, you should raise your head, shoulders and arms, then lower them.
• The person is in the same starting position as in the previous exercise, only one leg is extended upward towards the ceiling. The head, shoulders and arms are lifted off the floor. Legs need to be alternated.
• The performer assumes the same initial position. Hands crossed on the chest, fingers can be reached to the shoulder blades. With quick movements you need to lift your shoulders and head off the floor until discomfort appears.
• The starting position is sitting on the floor with your feet shoulder-width apart, knees bent, and feet firmly planted. For four counts you need to lower yourself onto your back, without your shoulder blades reaching the floor. Then also rise.

On the lower press

Exercises for the muscles of the lower abdomen are as follows:

• The initial position is sitting with your legs bent at the knees and your hands resting on the floor. It is necessary to pull your knees to one shoulder, then to the other. At the same time, the leg is extended forward. The exercise is performed with weight.
• A similar movement, only this time the legs simply rise one at a time.
• The “bicycle” exercise, that is, lying on your back, simulates pedaling. First you need to move quickly, accelerating the pace, and then slow down. This is how you should alternate approaches.
• Lying on your back and leaning on your elbows, you need to raise your legs and draw numbers in the air. The height should not be higher than 25 cm from the floor.

On the oblique muscles of the abdomen

This group is distinguished by high endurance and also forms a beautiful figure. Exercises include:

• "Mill". Feet are shoulder-width apart, the body is tilted at an angle of 90 degrees, and rotational movements are performed with the arms.
• While standing straight, you need to bend to the sides and forward. The hands are clasped above the head.
• A person sits on the floor with his legs bent at the knees and turns his body left and right. In this case, one hand is placed behind the back, and the opposite one is extended forward. Reminiscent of a “mill” in a sitting position.

For the most effective exercises for the oblique abdominal muscles, watch this video:

On the legs and buttocks

The following exercises are most effective:

• Standing position, back straight. Without lifting your feet from the floor, take steps, then do a squat to the side with your hands clenched in front. Then take the starting position and perform the exercise on the other leg.
• A person, lying on his back, bends one leg at the knee, and raises the other up to the ceiling until it forms one line with the body. The position is fixed for a couple of seconds and performed on the other side.
• Lying flat on the floor with arms extended along the body, the person bends his knees and places his feet on the floor. The pelvis rises, and the weight transfers to the shoulders, neck and feet. Then you need to return to the starting position. This exercise is also called “half bridge”.
• The practitioner, lying on the floor with his legs bent at the knees, places one foot on the opposite knee and pulls it to the chest.

A set of exercises for the buttocks

For the back muscles

The exercises are performed from a position lying on your stomach for four counts. The most effective are:

• The arms are extended in front of you, the ribs of the palms resting on the floor. You need to raise your shoulder blades to a height of 25 cm.
• The shoulder girdle rises as much as possible. In this case, the hands are behind the head.
• The shoulders should be lifted off the floor, the upper body should be turned to the sides to the maximum amplitude. The arms are parallel to the floor, spread to the sides.

Watch this video for exercises to strengthen your back muscles:

Reviews and results

“Ksyu: I was terribly tired of the usual gym, I wanted some variety, and I took me to the shaping section in the same club. I always laughed that they only wipe the floor there. Also, these retro videos with Cindy Crawford always made me laugh. But when I went on my own, I could barely stand the training. Very intense, the pace is frantic, the exercises are unfamiliar. If it weren’t for the transitions, I would have gotten sick from shortness of breath. I liked it, I won’t go back to the gym again.”

“Egor: I started with video lessons, then signed up for the gym. Apart from the coach, I was the only man in the group) I was very shy, but then I met everyone and got involved. I lost 14 kg, gained a little muscle, but they are not growing well. Still, for this it is better to use quality rather than shaping. I plan to include 2 strength training sessions per week to add mass exercises. Don’t listen to anyone if you want to change your figure - it will help 100%.

And one more thing about the hall. When I studied at home, I studied everything in pictures, watched various tutorials, and crammed exercises. This is all bullshit, because with a coach you learn in a week what you yourself spent a month trying to understand. Don’t waste your time, trust those who have already made this mistake.”

Photos before and after

Photos with physical metamorphoses of athletes of different levels clearly demonstrate the possibilities and benefits of shaping. This technique really works, and even training loads provide quick results without harm to health.