It is almost impossible to meet a person in the world who would be completely satisfied with his figure. Someone has a problem in a couple of centimeters at the waist, someone has more than a dozen extra pounds. It often happens that everything seems to be fine, but I would like to have a more elastic ass or perfectly flat tummy. Currently, there are many ways to achieve the desired results. One of them is considered shaping. What is it and how does it differ from other types of physical activity?
Home shaping tips
To do shaping yourself at home, the motivation must be strong enough. Nobody is looking at you at home, there is no ubiquitous trainer with his critical remarks nearby. Such seemingly advantages really only relax, and not stimulate to action. However, there are ways in which you can do it yourself and maximize the results of your efforts.
- Make shaping at home an important item on your daily schedule. Regular training should become a familiar activity. Make a schedule for a week, and preferably for a month, and stick to it, not counting that this is a waste of time. The pre-planned schedule will provide an opportunity to more responsibly relate to your plans for a beautiful figure.
- Make your workouts diverse. No one can stand the performance of the same monotonous exercises for a long time, especially alone. Making some changes to your workouts is useful not only from a psychological point of view, but also from a physical point of view, and especially for the muscles of the body. Habitual workouts suspend progress, as the body is used to and adapted to them.
- Keep records. Since you work alone, you will need some kind of system that will make you be honest with yourself and will motivate you at every stage of the path to a slim body. You can share your successes and achievements in forums or in relevant groups on social networks, upload photos, discuss progress and motivate other like-minded people
- Keep a training journal where you need to indicate the number of sets and reps. After some time, you need to analyze the results and make changes. This mainly concerns the number of repetitions and the replacement of one exercise with another. Keeping a journal is necessary to track success, so you can find out what is most effective for you and what points need to be reviewed and improved.
The benefits of home shaping
Firstly, you can independently choose a video trainer, exercises, their combination and sequence. Secondly, it is worth noting the convenience and comfort, as well as the lack of the need to get to a sports or shaping club in inclement rainy weather. For some, it may be a problem to visit the public soul, in this regard, the house is more comfortable. Thirdly, this is a psychological moment. Nobody is looking at you, and you can relax and not be ashamed of your body, put on comfortable clothes. Also, music for gymnastics can be chosen to your taste. The main thing is not to lose motivation and desire to improve yourself, but to lose a few extra pounds and to be in shape will help effective exercises that can be done at home without special equipment and the need to go to the gym.
The best exercises for doing at home
- Push-ups are some of the best exercises for the upper body, namely for the abdomen, arms, and back.
- Jumping rope is another good option for home training (if the ceilings allow, of course). You can also do without this simple tool, you can just jump, simulating jumping with a rope. A positive effect is exerted on the arms, legs, as well as on the cardiovascular system. This cardio exercise surprisingly contributes to fat burning.
- Exercise with extra weight. Strength training is considered one of the best ways to lose weight, because muscles burn more calories, even when they are at rest.
- Squats are the most popular exercises for the lower body. Proper performance will tone the lower body and increase the metabolic rate, which will help burn fat more efficiently. The most important thing when doing squats is to do them slowly.
Shaping? What it is?
The term "shaping" in translation from English means "creating a form or forming." The main feature of this sports direction is an integrated approach. Before starting classes, the shaping instructor conducts a thorough examination for the presence of the most problematic areas, analyzes the body's constitution, height, weight, and physique. Taking into account all these data, the trainer draws up a training plan, which may also include a nutrition program and other recommendations. Every month, final measurements are carried out in order to assess the degree of progress and adjust the program, if necessary.
Individual approach is an important advantage of shaping.
Shaping classes are usually held in groups. However, this does not exclude an individual approach, since groups (usually 8-10 people) are formed taking into account similar data. First of all, work is carried out with problem areas, then, as the load increases and the intensity of the training, all other areas will be worked out.
The benefits of shaping in the gym
Shaping, fitness, dancing and aerobics - these are directions that, if desired, can be organized at home. However, it is often difficult to adequately assess the state of your figure. Many worry about completely irrelevant things, while ignoring the real problems. When choosing between a DVD and a professional trainer, you should choose the latter. When visiting the gym, you should not count on an instant result, the desired effect is achieved after a certain period of time, and this is not a month or two, although during this period many positive changes can be noted, provided that the exercises were performed in good faith and the nutrition was in accordance with the recommendations. It is good advice to purchase a subscription for six months or a year in advance, this will discipline and force you to take a more responsible attitude to training.
Shaping as a type of rhythmic gymnastics
Shaping - what is it? This is an unconventional type of rhythmic gymnastics, originally invented in Russia by Leningrad specialists under the leadership of I.V. Prokhortsev in 1988. It was a patented program that was considered classic shaping. Over time, many branches and execution technologies have formed, but the basis remains the same.
Nature of exercise
Exercises are characterized by a calm rhythm, low intensity and a large number of repetitions. The positions are selected very different: standing, sitting, lying on his back or on his stomach, on his knees. On average, a lesson lasts about one hour. 3-5 minutes are allotted for warm-up and hitch. The rest of the time is the study of specific muscle groups. Exercises are mainly aimed at correcting flaws in the figure and giving the desired shape to all parts of the body.
Music for gymnastics is also selected appropriate. Occupation should be not only useful, but also a pleasant pastime. Shaping - what is it? This is not only a slender figure, beautiful posture and attractive appearance, it is a kind of lifestyle that should go along with the rejection of bad habits, proper nutrition and an active lifestyle.