The shaping program is a beautiful exercise system that gained unprecedented fame in the 90s of the last century and has not lost its relevance to this day. Such famous personalities as Cindy Crawford, Claudia Schiffer and singer Madonna at one time preferred this kind of training. Shaping for girls is a great way to get rid of extra pounds, make the figure beautiful, and well-being - excellent.
Nutrition when doing shaping plays an important role, especially if you want to lose weight. In any specialized fitness club shaping you will be offered to take a test, during which you will measure all the parameters, calculate the percentage of fat in the body, and then offer a training program and a shaping diet that will suit you specifically.
However, even if you do not attend shaping lessons, you can stick to the general diet, on the basis of which an individual program is made:
- refusal of sweet, flour, butter and fat in all kinds;
- dairy products, meat, fish and poultry - 2-3 servings per day;
- the basis of nutrition - vegetables and fruits;
- for 2 hours before training and 2 hours after it to exclude from food all food except proteins;
- from sweet a day allowed a very slightly bitter chocolate and a spoonful of honey.
The benefit of eating for shaping is the unprecedented feeling of lightness that gives the body a natural plant food. In addition, for weight loss, such a diet also gives an excellent result.
Shaping for weight loss has its own characteristics: the proposed exercises must be performed intensively, at a fast pace, even if you feel a slight pain in the muscles. This approach gives excellent results! Let's consider a small complex for correction of problem zones.
Exercises for the waist:
- From the sitting position on the heels, perform lifting on your knees while turning the body. The hands are lowered, the left is stretched to the right foot, and the right - as far as possible upwards and to the left. Repeat for the other side.
- From the position lying on one side with knees bent at the knees, raise the upper leg, while on the bottom make 3 mahas, lifting it as close to the top as possible. Turn over on the other side and repeat. It is necessary to perform until the sensation of tingling in the muscles.
- From the previous position, bend the legs at right angles and raise them at the same time.
Exercises for the abdominal muscles:
- Lie on your back, hands behind your head. Perform lifting of the body up, while keeping the head straight, not resting your chin on the chest.
- Lie on your back, hands behind your head. Perform lifting of the body, stay in the upper position for 4 accounts. Then go down.
- Lie on your back, hands behind your head. Perform lifting of the body simultaneously with the lifting of two legs at once.
Exercises for the hips:
- From the supine position on the back, legs are bent, hands along the trunk perform alternate swings with legs.
- From the prone position on the abdomen, alternately bend your legs and alternately lift them up so that your knees come off the ground.
- From a position standing on all fours, straighten one leg and pull it aside, then return to its original position, then change your legs.
Of course, before such a complex, as well as before any other, an easy warm-up is necessary - a jogging on the spot, jumping with a skipping rope or rotating a hoop will be perfect. It is important to perform a full complex at least 3 times a week, so that shaping for weight loss is really effective. If you follow a diet, you will notice the result after 15-20 days!