How not to grow older in 20 years. Heading for Cindy Crawford

The secret of an ideal figure from Cindy Crawford: description of the complex

Being Cindy’s first video course, “The Secret of the Ideal Figure” has gained the greatest fame and popularity among all the supermodel’s video trainings.
The secret of success is that the training program takes place in a gentle, calm manner and includes easy-to-perform exercises. But at the same time, they put stress on all muscle groups, so they quickly tighten the entire body and get rid of extra pounds. The course combines aerobic and strength training, which increases its effectiveness.

For Cindy herself, regular training according to her method helped maintain her figure after the birth of two children and return to her previous ideal shape.

The video training “The Secret of an Ideal Figure” is divided into 3 aerobics courses: the first two are 40 minutes long, and the third is 10 minutes long. Each begins with a warm-up, as a result of which the main muscle groups and joints are gradually warmed up.

The order in which you perform the workouts is not important, so when choosing, you need to proceed from your own preferences and availability of free time. You can complete all three courses in one sitting, which will take about two hours.

You should not take breaks between workouts for more than 3 days, otherwise your effectiveness will noticeably decrease.

No special equipment is required to fully complete the course. It is enough to have on hand a gymnastic mat, light dumbbells weighing from 0.5 to 3 kg (can be replaced with water bottles) and a chair.

Sports activities according to the Cindy Crawford program have the following advantages:

Simplicity and moderate load. This allows them to be performed by people of almost any age, health status and level of physical fitness.
Optimal selection of classic, but very effective exercises that put stress on the main muscle groups and all problem areas. Cindy's sports training is focused on making the female figure the most attractive and seductive.
The calm pace of classes allows you to avoid overload.
The magnificent figure of a supermodel, who acts as the leader of her workouts, will serve as an excellent motivation for high-quality and regular exercise.
Finishing your workout with a great stretch not only increases women's flexibility, but also brings the body into a calm state after exercise.

However, the video training “The Secret of an Ideal Figure” has some disadvantages:

Cindy's course is devoid of cardio exercises, and they are known to be most effective for fat burning. Therefore, by doing the supermodel program, you will strengthen your muscles, but this program alone may not be enough to lose weight.
Constant and frequent training according to Cindy's training can lead to an increase in the volume of the arms and legs due to muscle growth, which will make the figure less feminine.
For beginners in fitness, Cindy's video training may be difficult, and for experienced athletes, on the contrary, the load may not be enough. In addition, doing the same exercises over and over again is boring. Therefore, it will be useful to include classes on Cindy’s course in your training schedule, but in any case, they should be alternated with other workouts and programs.

Since classes according to the Cindy Crawford system are characterized by a calm and gentle regime, they have no contraindications, except for the most general ones, that is, those that are intended for any sports activities.

The final question about the possibility of training in certain cases should always be made by the attending physician. And, of course, in no case should you put stress on your body during periods of acute illness or exacerbation of chronic diseases.

“The Secret of the Perfect Figure” is the first and most famous of all Cindy’s video courses. The simple exercises presented in it for all parts of the body made it possible to quickly lose excess weight and forget about extra centimeters, for which the course quickly gained popularity among those who wanted to lose weight.

Despite the fact that it was released more than 15 years ago, “The Secret of the Ideal Figure” does not lose its relevance and still has many fans around the world.

The video training “The Secret of an Ideal Figure” is a system of 3 workouts: the first two last 40 minutes each, and the third lasts only ten.

The order of execution does not matter; proceed from your personal preferences and availability of free time.

You can also do all three workouts in one sitting. This will take about two hours, and you need to do this training 3 times a week. There are no clear conditions for alternating training, the only condition is that the break between training should not be more than three days.

Sydney Crawford's training sessions do not require any special equipment. All you need to perform the exercises is a gymnastics mat, a pair of dumbbells weighing 1-3 kg (or bottles of water or sand of similar weight) and a chair.

Especially for our readers, we have prepared a video with exercise lessons “The Secret of an Ideal Figure” from Cindy Crawford, which clearly demonstrates exercises for losing weight in all problem areas.

This is the first of three classes in the Cindy Crawford system, which includes exercises for the hips and buttocks, as well as exercises for the formation of beautiful breasts.

Recommendations for the video: If you have not played sports before, it may be difficult for you to complete all the exercises of the complex. Do not try to perform all the exercises by force - the effect of such an exercise will be unsatisfactory. Smoothly increase the load, and soon you will be able to perform all exercises without interruption.

This forty-minute workout with Cindy Crawford includes exercises for the arms, shoulders and abdominal area. At the end of your workout, you are encouraged to do some stretching to help relax tired muscles.

Recommendations for the video: If you find it difficult to perform exercises with dumbbells, replace them with lighter weight equipment or completely abandon weights. Remember that the weight of the dumbbells should be felt, but it should not be too difficult for you to perform the exercises.

This is the final video of the course from Cindy Crawford, which presents a short workout option for those who absolutely do not have enough time for physical exercise. Despite the short duration, it allows for sufficient load to maintain muscle tone.

Recommendations for the video: This option cannot replace a full workout for weight loss. Its main purpose is to maintain muscle tone in conditions of lack of time for full-fledged fitness classes.

If you are trying to lose weight, 10 minutes a day is clearly not enough, so you will have to set aside time for a full workout.

How to do the program correctly

Cindy Crawford's course is divided into three parts, so everyone determines the order of classes and their combination. However, there are recommendations that, if followed, will help increase efficiency and prevent overload of the body. To perform the exercises, a minimum of equipment is required: a mat, light dumbbells, a chair with a backrest.

Beginners are recommended to start getting acquainted with video lessons from the first 10-minute workout. A simple but intense ten-minute exercise will stress the muscles and help prepare the body for more intense exercise. When performing part No. 1 ceases to cause difficulties, it is permissible to move on to a more complex level - to workouts No. 2, No. 3.

The second and third parts last 40 minutes each, the pace is intense, so it is advisable to perform only one part of the complex per day. For example, even days should be devoted to working on the lower body and chest with workout No. 2, and odd days should be spent working on the muscles of the arms, shoulders, and abs with exercise No. 3. In each complex it is permissible to increase the load, including part No. 1.

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General information

Cindy Crawford (Cindy Crawford) USA Born: February 20, 1966 Height: 175 cm Weight: 56-59 kg

The famous (now former super) model - Cindy Crawford - has made a dizzying career in the world of high fashion. She was popular with fashion designers, and her slender figure did not leave men's hearts alone. Cindy still remains a charming standard of beauty and slimness; neither childbirth nor years could spoil her figure.

Cindy is still as slim and beautiful as she was many years ago. The aerobics course developed by the model has helped many women acquire the shape they have long dreamed of. Cindy, like many super models in the 90s, tried to become famous by creating her own fitness exercises and releasing videos with weight loss lessons.

From the life of Cindy Crawford

The modeling star was born in 1966 in the small town of Dekalb. Cindy Crawford's family did not belong to the cream of society: her mother worked in the medical field, her father worked as an electrician. The future supermodel herself completed her schooling with flying colors and entered a prestigious university. It would seem that an unremarkable life awaits her, the same as that of tens of millions of her compatriots. But by chance she was destined to become the idol of these same millions.

The sudden illness of her father forced the girl to go to work in the corn fields, where at that time one reporter was writing an article about agricultural workers. The text ended up in the newspaper, and along with it a photo that, among many other people, introduced young Cindy Crawford to the public. The photographer noticed the beauty and invited her to try on the role of a model. So the girl went to conquer New York.

Cindy left her hometown, dropped out of school, risking comfort and stability to achieve her goal. But this risk was completely justified; the young model’s career was dizzying. She has appeared on the covers of more than 600 glossy popular magazines, including Vogue, Cosmopolitan and Playboy, and has become the face of many global brands.

Cindy owes all her achievements to her extraordinary talent, enormous hard work and bright appearance. Fortunately, the model does not hide the secrets of perfection, so today her video tutorials on achieving an ideal figure are available to everyone.

How to increase the effectiveness of classes

In order for the training sessions “The Secret of an Ideal Figure” to bring maximum effect, follow the recommendations that Cindy herself gives:

Stick to proper nutrition - the supermodel recommends eating small meals and eating 5-6 times a day. In addition, you need to stop eating unhealthy foods - flour products, fast food, carbonated drinks, fatty and fried foods. For sweets, you are allowed to eat only a little dark chocolate. The diet should consist mainly of boiled veal or poultry, nuts, olive oil, fruits, vegetables and grains. You also need to consume plenty of fluids—Crawford herself drinks up to two liters of water daily.
Regularity of exercise – in order to be in great shape and remain young and beautiful, you need to exercise regularly.
Adequate sleep – in order for the body to recover efficiently, you need to sleep at least 8 hours a day.

If you want to check out other weight loss techniques from Cindy Crawford, be sure to read our article “How to Achieve Perfection with Cindy Crawford,” which describes this training in detail.

To achieve the best results from shaping with Cindy, it is advisable to follow simple but useful recommendations:

Follow the basic principles of proper and healthy nutrition.
Play sports constantly, making it part of your lifestyle. Train at least three times a week, alternating with Cindy Crawford's video lessons.
Be sure to perform the exercises correctly, otherwise their effectiveness will decrease. The load on various muscle groups will be complete and useful if you completely repeat the supermodel’s body position during exercise and her movements. To avoid mistakes, it is better to watch the video several times, noticing every detail.
You will not be able to achieve the best results if you begin to highlight some of your favorite exercises and perform the rest with less diligence. Throughout the entire video lesson, you should practice with the same intensity.

Remember that if your goal is to lose weight, then to increase the effectiveness of the complex, it is advisable for you to include cardio training in your training schedule.

about the author

Cindy Crawford is one of the world's most famous supermodels.
The peak of her popularity came in the mid-90s, when she was the face of many fashion companies. During her career, Cindy was on the covers of more than five thousand magazines around the world and was repeatedly included in the TOP of the most beautiful women in the world. For her ideal figure and beautiful facial features, she was often called “every American’s dream.” In addition to her supermodel career, Cindy has released several exercise courses for losing weight and staying in good physical shape, which quickly gained worldwide popularity.

For the mid-90s, her video course “The Secret of the Ideal Figure” became a real breakthrough in the field of home training. Her training programs “How to Achieve Excellence” and “New Dimension” were no less successful.

Well-chosen sets of exercises, coupled with Cindy’s incomparable charm, ensured her training courses were a stunning success.

Dietary recommendations

Let's give you some tips that Cindy Crawford follows in her diet:

Eat only natural foods: fish, meat, fruits, vegetables, etc. Try not to consume processed and processed foods.
Eat more chicken. Cindy claims that it is the source of amino acids that stimulate the production of the “happiness hormone.”
Try not to skip main meals, as this leads to a drop in blood sugar levels. As a result, there is a strong desire to snack on something sweet or high in calories.
The nutritional plan includes vegetables in the diet, which should be 4 times more than foods containing protein (fish, meat, eggs, cheese) and carbohydrates (potatoes, bread, rice). You also need to eat 5 servings of vegetables or fruits in any form per day.
The model advises: do not restrain yourself in food if you really want to eat something. Violence will only increase desire.
The amount of food should be as much as your palm can fit.
Reduce the amount of sour cream and cheeses in your diet. It is better to replace butter with vegetable oil.
Try to eat less cakes and cookies, more seeds and nuts.
Cindy Crawford's diet plan advises more often including white wine and soy sauce in your diet, as well as garlic and ginger, which perfectly cleanse the body.
Following the Cindy Crawford diet, replace ice cream with pudding, fruit or dried fruit.
Do you want to eat something tasty? Eat, but in small quantities.

The effectiveness of Cindy’s exercise complex will significantly increase if you follow a proper diet and exclude unwanted foods from your diet.

The American supermodel believes that you need to eat 5-6 times a day in small portions, with healthy snacks between main meals. With this eating schedule, your appetite will remain moderate, and the feeling of hunger will never be very strong, which will help you avoid overeating. In addition, by eating small and frequent meals, you will achieve an optimal metabolic rate.

Cindy Crawford herself preferred a soup diet to lose weight. Consuming cabbage soup as her main food, she lost 5 kg in two weeks.

To prepare it, all you need is chopped white cabbage and fresh vegetables and herbs that are on hand. However, you should not add potatoes to it because of its high carbohydrate content. This soup should be eaten daily. In addition to this, there are also fresh vegetables and fruits (except bananas) and rice.

But experts do not advise sticking to such a diet for more than two weeks due to the insufficient amount of proteins needed by the body.

Therefore, the diet should also include boiled veal and chicken, steamed fish and low-fat dairy products.

Of all drinks, Cindy drank green or herbal tea and natural vegetable juices. Sometimes I allowed myself a cup of natural coffee without sugar. At the same time, the American supermodel drinks a lot of water - at least 2 liters a day.

And, of course, everyone who wants to lose weight needs to give up flour and sweets, carbonated drinks and lemonades, fast food and fatty and fried foods.

Videos and comments

How to achieve perfection with Cindy Crawford: part 1

The first part (also known as warm-up) is entirely devoted to warming up all the muscles.

httpv://www.youtube.com/watch?v=embed/RQj4WR3iEwg

Expert Comment: A great start before an intense workout. Since all muscles are involved here, and there are also elements of stretching, this complex can be used daily before any physical activity: be it yoga, aerobics or boxing. Suitable for both beginners and professionals.

How to achieve perfection with Cindy Crawford: part 2

Note: all parts are quite arbitrary. They are made solely for the convenience of users

So, in the second part, all attention is paid to the legs and buttocks

The basis of this complex consists of jumps, swings, lunges and balance exercises. A word of advice: bring some water and a towel - you'll need them!

httpv://www.youtube.com/watch?v=embed/qN1rFi9jr1M

Expert's comment: This is a fairly intense workout: it is possible that you will run out of steam within a few minutes of starting.

The program provides short breaks, but for an untrained person they will not be enough

It is very important to restore your breathing and do exercises at full strength, and not on the verge of survival

How to achieve perfection with Cindy Crawford: part 3

In the third part, the main emphasis is on the abdominal and chest muscles, with all exercises performed on the floor. To do this you will need a mat and dumbbells.

Be careful: the classic scheme with repetitions and approaches is not used here. Exercises for the abs are performed 20 times, for the chest - 10 times. And they are not repeated again.

httpv://www.youtube.com/watch?v=embed/D_HErQWeJJA

Expert's comment: Despite the fact that the target muscles here are the pectoral muscles and abdominal muscles, the main load still falls on the back.

Therefore, exercises should be performed smoothly, without sudden movements. If you experience the slightest pain, it is better to stop training.

How to achieve perfection with Cindy Crawford: part 4

This is a variation of the third movement, only more intense. You shouldn't chase Cindy, it's better to do the exercises at your own comfortable pace. To begin with, you can reduce the number of repetitions, but their number should still remain even.

httpv://www.youtube.com/watch?v=embed/Sh0yCSwLe3g

Expert's comment: Make sure that your hands are turned correctly and your elbows are positioned during training.

It is very important to do everything at the same breathing pace and not be distracted.

Biceps, triceps, and deltoids work. The load is also placed on the back and neck. A very intense, fat-burning workout.

Exercises for the arms and chest can be performed in combination with exercises for the legs. Intense jumps and complicated variations of lunges use all muscles, including the abs. Thus, it will be possible to reduce the total training time without losing much in the overall load and pumping of individual muscles.

Recovery

Any load requires the return of strength from our body. And if they are not compensated with full and sufficient rest, then there will be no benefit from such a load.

Therefore, while actively playing sports, you need to allow your body to recover, and to do this, sleep at least 8 hours a day.

Training should be distributed evenly throughout the week. For example, you can complete all three video lessons with a break of one day, and then allow yourself 2 days of rest.

How to properly organize classes for this program?

First, you need to make training an integral part of your life and do it regularly, at least three times a week. On the first day, one video is worked on, then, a day later, a second one, and a day later, a third one.

Two days are left for rest, and then the training is repeated. After achieving the desired result, you can maintain your shape by regularly performing the exercises from the third video.

Secondly, you need to follow the technique of doing the exercises. The load on the muscle groups being worked in this case increases due to the fact that the exercise is performed in a certain body position. Only by carefully observing how the model works and completely repeating its movements can you get the desired result. Therefore, before starting the lesson, it is better to watch the video several times.

“The secret of an ideal figure” - watch the technique of doing the exercises

Thirdly, you need to understand that the effect will be obtained only if you complete the full complex, without skipping any exercises and without trying to perform some exercises better and giving less importance to others. This workout is meant to be one, so you have to work hard for the entire forty minutes, no matter how hard it may be.

If you think that beauty is a gift from the gods, then you are mistaken. Beauty is power, and with the help of the legendary Cindy Crawford complex, you can make your body beautiful.

You can make your body beautiful with a set of exercises