Shaping is the most popular system that helps to improve the body. It is designed just to improve many problem areas of the female body. This system, as an alternative to foreign aerobics, was developed by Soviet physiologists. She should be completely trusted, as she is scientifically grounded and has the property to take into account all the physiological characteristics of the body. Shaping has the main advantage that they are able to make a classic female figure. In a relatively short time, you can become more graceful and slimmer.
Shaping is mainly intended for weight loss, but it is also a tool for changing the body, its forms. As a rule, training for each woman is selected individually, it is also very important to determine the load regime, during classes monitoring of cardiac activity is performed. If you can’t visit the sports complex, you can try shaping at home. Only for this purpose, it is first necessary to study several basic principles. If you observe them, even at home you can lose weight and adjust your figure.
There are several shaping rules. You can engage in a system for weight loss - a catabolic regimen, on the contrary, you can build muscle - anabolic regimen. Either one or the other, since it is impossible to combine both modes. Experts advise to lose weight first, and then adjust the figure. By the way, it is worth noting that when losing weight with the help of this system, the body becomes quite elastic. Those who choose shaping at home, it is important to know that on the day of training it is better to significantly limit the intake of protein and fat. It is recommended not to eat 2 hours before class and after about 3 hours. Food that can be taken after a certain time is fruit, cereal from whole grains. Products such as eggs, meat, everything that contains large amounts of protein are not recommended to be eaten on the day of classes.
It is important to note that you can engage in those who, on the contrary, have a desire to round off their shapes a bit due to excessive thinness. For this purpose, after class you can drink a glass of milk or a protein shake.
It is very important for those who have chosen shaping for themselves at home, to monitor the heart rate. Those who are losing weight should perform all exercises at a fairly fast pace, the pulse in this period should be approximately 130 to 140 beats per minute. It is better that the frequency does not exceed 150. You can measure the pulse with a special device, or you can simply use the clock. To do this, you need to detect 15 seconds, calculate the number of strokes for a given period of time, then multiply the result by 4. If everything is in order with the pulse, it is recommended to work at a faster pace for more effective weight loss, you can add weighting agents. Those who, on the contrary, gain muscle mass should also work with a weighting agent, but only a little slower.
The most basic principle of this system, which everyone should know, both those who go to the sports complex and those who prefer shaping at home, is the repetition of certain exercises. It is recommended that each work out approximately one minute, and spend about five minutes on each muscle group.
To start classes is to warm up. This includes the rotation of the massage hoop, an easy run, you can make several inclines and perform jumps.
The volume of this article will not allow you to describe each exercise in more detail, but if you wish, you can pick up a scheme on the Internet, and even better consult a trainer. It can be noted that different muscle groups are training. There are exercises for the abdominal and back muscles, for the oblique muscles and the waist. Much attention is paid to such a common problematic part of the female body as the hips. In addition, there are exercises for calves and for hands.
Summing up, we can say that only a system and constancy can give some kind of effect.