Body sculpt - what is it in fitness, program, home simulators, weight loss classes, exercises, results

The actively promoted modern trend in fitness, known as the body sculpt, appeared in the sports world relatively recently, but has already won the hearts of many. What it is, what are its advantages, distinctive features, and also disadvantages, the article below will tell.

Body sculpt: differences from other areas of fitness

The body sculpt is designed to effectively burn fat in problem areas, strengthen the muscle corset, and increase the endurance and flexibility of the whole body during fitness. To form an even more detailed idea of ​​what this direction is, it is important to highlight its obvious advantages, which include:

• general accessibility for people of any gender, age and physical fitness;
• emphasizing training on a specific problem area of ​​the person involved in this area of ​​fitness, along with a general strengthening effect;
• continuous exercise, contributing not only to weight loss, but also moderate training of the cardiovascular system;
• avoidance of unwanted significant muscle growth;
• the possibility of individual selection of the load and weight of weighting materials, even in the conditions of group lessons.

Benefits

Body sculpt (what it is in fitness and how it is better than other areas will be discussed below) is chosen by people who try to keep track of their figure and lead a healthy lifestyle. In addition to the above distinctive features, which can objectively be attributed to the advantages of the sport in question, there are a number of other positive aspects of Body Sculpt training.

These include:

• minimal risk of injury of various kinds or mechanical damage to ligaments, muscles;
• the absence of the likelihood of the muscles getting used to a certain type of load;
• strengthening the immune, bone, circulatory system of the body;
• acceleration and maintenance of metabolic processes;
• promoting the production of hormones of happiness (endorphins), which guarantee resistance to various kinds of stress.

Disadvantages and contraindications

No matter how effective the body sculpt training system is, one cannot talk about its safety for absolutely every athlete who wants to try it.

The main contraindications, in view of which it is advisable to choose another way to maintain good physical shape, include:

• heart disease of varying degrees;
• problems with the venous system and blood circulation in the body;
• the presence of malignant tumors;
• deviations in the normal functioning of the musculoskeletal system;
• periodic epileptic seizures;

  

• VSD and other diseases of the vessels of the brain;
• elevated blood sugar;
• the last trimester of pregnancy;
• lung diseases or other problems associated with disruption of the correct functioning of the respiratory system of the human body.

Body sculpt (what is it in fitness you need to figure it out, making sure that the above contraindications are absent, as well as studying the potential negative points that you may have to face when doing this kind of exercise) includes several disadvantages, which include:

• the lack of the possibility of compiling a complex for people with excessively overweight, due to the large number of health restrictions that such athletes have;
• persistence of post-workout pain after the first few sessions;
• the need to spend a long amount of time exercising at moderate loads to achieve visually noticeable results.

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Slimming effectiveness

The body sculpt, subject to the competent selection of the load by the fitness trainer, can help in the fight against extra pounds or centimeters by evenly working out the whole body at a fast pace for an hour in order to accelerate blood circulation. As a result, there is a direct burning of the fat layer.

The following example of a workout program for people looking to lose weight can provide a specific answer to the question of how what is the complex of the considered direction in general:

1. "Warming up", implying an intense aerobic load to prepare for the active part of the exercise of muscles, joints, tendons, thereby protecting them from possible injuries and injuries (5 - 15 minutes).
2. "Cardio", contributing to the acceleration of metabolic processes, strengthening the muscle corset and increasing endurance (15 - 30 min).
3. "Power" training block, implying exercises with weights (kettlebells, dumbbells, barbells, and so on) (15 - 30 minutes).
4. "Hitch", necessary for a comfortable end of physical activity without harm to the cardiovascular system. This block traditionally includes stretching the muscles being worked out, as well as relaxation and breathing exercises to restore the body.

Suitable workout clothes

Taking into account the presence of an active part of training, which is an integral part of the body sculpt, athletes need to choose clothes for training in such a way that it not only does not hinder movement, but is also sewn from the most "breathable" materials. Equally important is the ability of the selected form to absorb moisture.

There are no strict rules for choosing clothes for Body Sculpt classes, in this case comfort is more important: you can give preference to both shapeless sports pants with an oversized T-shirt, and tight shorts and a T-shirt, provided that the athlete feels comfortable in such a set.

The only recommendation is to pay attention to the naturalness of the product in which the athlete has to withstand intense physical activity.

As for the shoes for the body sculpt, it is advisable to wear sneakers or sneakers with good cushioning and a solid back that fixes the ankle for such workouts. The importance of this feature of the shoe is explained by the minimization of the training of injuries, sprains, ligament ruptures during the Body Sculpt session in the "correct" sneakers.

Equipment required for classes

Body sculpt (what is it in fitness and how to do it correctly is important for beginners to figure out) requires the acquisition of the necessary equipment for full workouts.

For the most commonly used shells when performing a set of exercises of this type, you must have:

• expander;
• bodybar;
• step - platform;
• dumbbells;
• fitball;
• barbell;
• pancakes of their base weight;
• shock absorbers;
• gymnastic sticks and ribbons.

Exclusively provided that the absolute majority of the listed items of equipment are available, full-fledged body sculpting classes are possible, guaranteeing the athlete an obvious result from training.

It is especially important to draw up exercises with strength loads aimed at various muscle groups for those who intend to lose extra pounds and give the body a slender look.

Home Workout Trainer

Having a great desire to master this direction of sports, you can start classes even at home, without waiting for the formation of a group in a fitness center or without spending a lot of time training outside the home.

It is advisable to form a complex around the use of:

• dumbbells;
• gymnastic mat;
• a multifunctional trainer capable of providing equipment for alternating muscles of the whole body;
• gymnastic rings or sticks;
• kettlebell and dumbbells with a weight corresponding to the physical fitness of the athlete.

How to choose the right weight for weights

In choosing the most suitable weight of weighting materials, it is advisable not to overestimate the possibilities. Otherwise, a newbie body sculptor risks getting serious injuries that require prolonged recovery of the body, in particular, fractures, sprains, ligament ruptures, dislocations, and so on.

For the correct selection of leg weights, you must keep in mind:

1. At the initial stage of introduction to sports, it is recommended to choose weighting materials no more than 0.5 - 1 kg.
2. After a certain period, at the moment when the working weight begins to seem insufficient, it is advisable to replace the equipment with a heavier one. Do not dramatically increase the weight of the weighting agent. The step should be no more than 0.5 kg.
3. When you notice uncomfortable pain sensations when performing exercises with weights, it is important to immediately abandon its use and, in order to avoid injury, temporarily switch to a lighter training regimen.

Training program

The classic body sculpting program implies an even distribution of intense load over all areas of the human musculature.

Traditionally, such trainings are formed according to the principle of repetition of exercise cycles, which include the basic stages:

1. "Warming up". Muscle training should ideally take place on a treadmill, stepper, or stationary bike for 10 minutes. at moderate speed and relatively even breathing.
2. The main part, or "cycle". Traditionally, it includes a standard set of exercises: squats with a barbell, push-ups, lunges, bench press, deadlift, and so on. A similar cycle is performed without rest between exercises. Having finished one circle and having rested no more than 2 - 3 minutes, it is necessary to start performing its repetitions.
3. "Hitch". In the case of the final stage of an active lesson, a complex of breathing exercises is included in the hitch, and at moderate or low intensity - stretching of previously worked out muscles.

Aerobic exercise

Aerobic exercise is traditionally preferred for the warm-up phase of body sculpting workouts. It is primarily designed to rid athletes of fat by accelerating metabolism, strengthening the cardiovascular and nervous systems, as well as saturating the brain with oxygen and preventing the development of abnormalities in blood pressure.

For instance:

1. Walking on a stepper or ellipse - 10 - 15 min. at the beginning and at the end of the lesson.
2. Jogging on an automatic track - 10 - 15 minutes. at the beginning and at the end of the lesson.
3. Small jumps - 50 - 100 times per approach.

Resistance training

Resistance training involves performing exercises with a reverse action apparatus, such as an expander, which contributes to the effective development of the muscle corset.

1. Take the starting position: feet shoulder-width apart, the arms from the expander, the main part of which is pressed by the feet, are in the lowered upper limbs.Perform 10 flexions and extensions of the arms, overcoming the strength of the expander. Repeat the cycle 3 times.
2. Take the starting position: feet shoulder width apart, expander handles are in the upper limbs. Extend one hand to the side, bend the other side by side, simulating archery. With stretching movements, overcome the resistance of the projectile 10 - 15 times. Repeat the cycle 5 times.
3. Take the starting position: push-up pose, the expander is pulled across the back. Perform alternate flexion and extension of the arms, overcoming the resistance of the expander, 5 - 10 times. Repeat the cycle 5 times.

Stretching complex

The body sculpt workout complex, designed to stretch the worked out muscles, traditionally includes basic exercises to restore heart rate and increase the elasticity of muscles and ligaments:

1. Take the starting position: stand facing the doorway, firmly press your elbows and palms against the wall at a right angle. Gently push the chest forward until the maximum stretching of the muscles, joints and tendons in this area. Repeat the exercise 10-15 times.
2. Take the starting position: feet shoulder-width apart, arms straight up, back and shoulders straightened as much as possible. Stretch upward as much as possible, as if trying to reach the ceiling with your fingertips, while slightly lifting the shoulder girdle. Repeat stretching 10-15 times until complete relaxation.
3. Take the starting position: sit on a hard surface with a straight back. Bend the knee and, keeping it parallel to the floor, gently pull the ankle to the chest, feeling a stretch in the hips. Repeat the exercise 10-15 times for each leg in turn.

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Power features

When exercising a body sculpt, like any other area of ​​fitness, you must remember the importance of controlling your diet in order to obtain a high-quality result from training.

Professional trainers recommend adhering to the basic rules of a healthy diet, which include:

• complete rejection of flour products, dishes with a high sugar content;
• reducing the amount of fried, fatty foods consumed;
• avoid eating semi-finished products;
• eat as much protein as possible, including chicken, cottage cheese, protein supplements;
• adequate intake of water necessary to maintain life support functions;
• cook food with steam or in the oven, in order to avoid loss of useful properties of products;
• reducing the addition of salt to meals, due to its ability to retain fluid in the body, which is extremely undesirable, especially for people prone to edema and having kidney problems;
• instead of the usual side dish, for example, in the form of pasta, it is recommended to cook vegetables rich in fiber, in particular, cauliflower, zucchini, bell peppers and others.

What results to expect from regular exercise

The vast majority of people who regularly attend body sculpting workouts note dramatic changes not only in their appearance, but also in their health.

Most often, athletes note:

• a decrease in body fat, which is expressed in a significant reduction in weight and a decrease in body volume;
• giving "relief" and expressiveness to the desired areas (press, buttocks, arms, and so on);
• strengthening of the cardiovascular system, expressed in a person's ability to withstand a heavy load without shortness of breath;
• strengthening the muscle corset;
• increasing the protective functions of the body, due to the normalization of metabolic processes;
• stabilization of blood pressure;
• an increase in the flexibility and elasticity of the body of an athlete who prefers Body Sculpt;
• improving mood and increasing stability in stressful situations that require increased concentration and attention;
• normalization of the menstrual cycle (in women).

Competent selection of the load during body sculpting classes, as well as conducting the first few workouts with a professional fitness trainer who is able to explain to his student what kind of direction it is and how to correctly perform the given exercises, are the guarantors of the external and internal result of the athlete who will not keep you waiting ...

Article design: Vladimir the Great

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