Shaping is popular for more than a decade. And although the name has an English root (shape is a form-giving), it's a Soviet development, which the Leningrad scientists presented in 1988. If you do not have the opportunity to go to a fitness club, you can always do shaping at home, because it does not require special attributes.
What is the difference between shaping and aerobics?
These two species are comparable only in that they have a good effect on the figure. Aerobics is a sequence of ligaments performed to the music, which train the muscles of the body and give an excellent complex load. And shaping is a system of exercises that give power and can be used both for weight loss and for muscle building, depending on the performance.
Shaping: contraindications
Shaping at home is suitable for everyone, but if you first contact an experienced trainer who will pick up your individual program, you will be able to achieve the best results. This is especially true for those who have any chronic diseases.
In the rest, the contraindication is one - menstruation. Intensive exercise can knock down a cycle, so at least in the first days it is worth giving yourself a rest.
Music for shaping
When you are engaged, it is important to choose vigorous, rhythmic music that will perfectly help you keep the pace and even give vivacity when the strength is already running out. In the 90s whole collections were published with music for shaping, but in this music there is nothing unusual - it is incendiary, rhythmic and pleasant. Choose to your taste!
Home shaping: exercises
Even in home training it is important to choose comfortable clothes for shaping - a tracksuit, shorts with a T-shirt made of natural fabric. The main thing is that clothes do not constrain movement. After that you can start to practice.
- Warm-up in shaping should last at least 7-10 minutes to warm up the muscles. Suit running on the spot or hoop, slopes to the sides, jumping rope.
- Press. Within 1 minute, perform classic twists (lying on your back, legs bent, tearing off the scapula from the floor) at a high tempo. The last repetitions should be given with difficulty.
- Waist and oblique abdominal muscles. Standing on his knees, his hands are stretched and tense at an angle of 90 degrees. Perform 30 springy inclinations in one direction, while stretching behind the hand, but do not lower it. Then repeat in the other direction.
- Working out the waist. From standing position, take the slopes to the side, pulling your arm from the other side by the head, making sure that the back remains flat.
- Upper press. Lying on your back, fix your feet, for example, putting them under the couch. Rise for a minute to the vertical position, then go down. Smoothly perform the exercise, avoiding the inertia of a jerk.
- Lower press. Lying on the back, legs straight to the sides. From this position, holding your hands behind your back, sit down and quickly alternately tear off the legs from the floor, lifting them up as high as possible.
- Lower press - completion. Perform a classic exercise "bike" for one minute.
- Hips. Lie flat on your side and within two minutes, do sweeps with your upper leg. Repeat for the other leg, turning over on the other side.
- The inner side of the thigh. From the standing position, legs wider than the shoulders, socks in opposite directions, perform quick sit-ups (you remind yourself of a sumo wrestler). Carry out for one minute.
This complex offers to do shaping to get rid of problem areas, but there are also exercises for the hands, buttocks, calves and back. Carrying out the full complex, you will be surprised at how attractive your body has become!