Shaping - what is and what is it for?

The fashion for slender female body is increasingly forcing the fair sex to pace yourself diets or hunger strikes, every morning to get up on the scales and measure waist circumference. Needless to say, what a disappointment brings no "minus"? In this article we will talk about how to effectively tidy up the body, tried shaping. What is the essence of training and distinct from the others? But most importantly - how to effectively exercise shaping?

Shaping - what it is and how it works?

Over the last two decades shaping it has become one of the most popular methods for weight loss and body shaping. At its core is an intensive exercises aimed at the elaboration of individual parts of the body and form a beautiful shape of the female figure (especially for women and shaping created). The exercise system of two types:

anabolic load, which contributes to build muscle mass;
catabolic load when the focus is on weight loss.

The effect of training in shaping depends on the number of repetitions of exercises for a particular muscle group until fatigue or burning sensation in the area.

Origin shaping

Though the name is foreign (translated to English means "formation"), the approach to physical activity and the establishment of a system of exercises belong to domestic physiologist under the direction of Prohortseva. Back in the 80s of the last century, they noticed that many women in pursuit of a slender figure goes from debilitating diets to completely inefficient exercise. All existing approaches while sports coaches were not adapted to the peculiarities of the female body. Lessons began shaping after scientific way has been allocated 9 female figure types. Based on these parameters, we set up and shaping the model to which the individual woman can aspire. Thus, shaping technology is designed to work with the individual physical characteristics shape girls: study those areas of the body that require correction, proper sports exercises.

Fitness, aerobics, or shaping: which to choose?

All these areas are improvement of the system and improve the appearance. But in varying degrees are aimed at this or that effect.

For example, aerobics - a complex exercise, which is more conducive raising vitality of the body, eliminates the risk of disease and is one of a set of procedures in rehabilitation. It is indicated for nervous system diseases, physical inactivity and its consequences, the different stages of obesity, heart and vascular diseases. But for intense weight loss is not as effective as other sports.

Fitness is aimed at total body lift - even fat burning and endurance training all muscles. In this case, the body becomes more slender, but the problem areas and can remain sufficiently mature.

But in order to correct a single area of the body, and have resorted to shaping. As mentioned, it is aimed at the elaboration of those places that are "weak links". For example, the convex lower abdomen, and the accumulation of fat on the sides of a sufficiently slender hips and legs. In addition, shaping, more than anything else, helps get rid of cellulite in various stages.

Shaping instructor

What kind of training involves shaping what aerobic and anaerobic capacity and how it is related to the desired effect, will help to understand a specialist instructor in this area. It is worth to him to ask for advice before you start home workouts.

The coach will help to estimate the initial parameters, identify problem areas, calculate the percentage of body fat, from which you can get rid of without harm to the body. This is to ensure that the variety of exercises to choose those that will meet the objectives of a particular woman. After shaping has many directions:

Classic - for the correction of a particular type;
therapeutic - for busy people with obesity, osteochondrosis and other diseases;
"pro" - to improve posture and gait;
"Uni" - for children and adolescents;
shaping for those over 50.

Of great importance is the power in the classroom. The coach can help in the selection of products for those who chose shaping. What is the proper diet for such training? A rejection of all your favorite sweets, muffins and other products made from premium flour, fatty and fried foods. The basis of the diet consists of fresh vegetables, unsweetened fruit, cereals, vegetable oil, herbs and nuts. As for proteins, there is not so simple. They are to be held in the training days of catabolic type. In a small number of low-fat protein foods can be eaten in days anabolic exercise.

Shaping at home: preparing

When the action of shaping principle became clear, diagnostics own body was carried out and received instruction on the technique of the exercises, you can start training at home. To do this, you need to get the appropriate clothing (a form of natural fabrics with the addition of synthetics), which will be good breathability and stretch, purchase small dumbbells and mat.

Home shaping often begin to perform on video tutorials. But even in this case it is necessary to be attentive to their own state - to follow the pulse (no more than 130 strokes), carefully do a workout (10 minutes or more), not to forget about breathing (muscle relaxation - a breath, tension - exhale) during exercise drinking water.

Learning at Home: what you need to consider?

Shaping the house will be effective, if the exercises felt the load in those muscle groups to which it is directed. If this does not happen, then the exercise is done wrong, and it should be postponed so as not to be injured.

Train one muscle group is performed at least 4 minutes - 2 vigorous pace 2 in a slow or stretching. The total duration of the training - 60 minutes (again based on personal stamina and physical fitness).

At home, often perform a set of exercises aimed at correcting:

upper body (shoulders, arms, chest);
waist and the press;
thighs and buttocks;
the lower leg (the calf muscles and feet).

A separate group are exercises for flexibility of joints and stretching. One training includes working on a certain part of the body, such as the gluteus maximus, the inner and outer surface of the thighs.

What results give lessons?

shaping classes provide a number of benefits:

intense fat burning;
to form a beautiful silhouette figures on female type;
training muscle mass and endurance of the body;
retention of weight loss results;
the development of joint flexibility;
stimulation of oxygen transport in the body, improve the cardiovascular system, the brain;
increase in lung volume;
to get rid of cellulite;
to get rid of stress and improving mood.

In the shaping, as in other systems of exercise, it is difficult to achieve a result without effective motivation. Here will suit the ways that have the greatest impact on the individual: whether it is the right music or photo toned girl on the refrigerator. The main thing - to believe that with every move you become better!