Shaping exercises for weight loss at home. Fitness video lessons, exercises for beginners, training program

Shaping is widely used for weight loss. Classes can be conducted both at home and in fitness centers.

There are a large number of fitness trends in the world that help to adjust the figure. Shaping is one of those. Shaping is a set of exercises aimed at reducing mass and making the body fit.

This workout is suitable for girls and women of any age. The main task of shaping is to load problem areas and participate in the work of muscles that are less active in everyday life.

There are some types of shaping:

• Classic shaping is aimed at reducing weight and working on muscles.
• Shaping dances help not only to reduce weight, but also to achieve beautiful and correct posture.
• Shaping for children implies the physical development of children.
• Shaping for women over 50 is designed with all the features at this age in mind.

The difference between shaping and other types of gymnastics

Shaping is not only gymnastics for body shaping. This includes proper nutrition.

Shaping (weight loss classes at home can be done independently) differs from other types of gymnastics according to the following criteria:

• If aerobics is aimed at improving the body and raising the tone of the body, then for shaping, the priority is to fight extra pounds.
• Fitness classes mean working on all muscle groups, and shaping affects problem areas.
• Fitness training focuses on developing endurance and strengthening the respiratory and cardiovascular systems.
• Shaping is designed more for girls and women, while in other forms people of different genders can be engaged.
• Heart rate control is important for shaping. It allows you to know if the load is correct.
• Shaping is mainly aimed at doing exercises calmly with a lot of repetitions.
• Shaping helps fight cellulite.
• Unlike other physical activities, shaping does not burn calories during exercise, but after exercise.
• Unlike other types of gymnastics, the effect of shaping will be noticeable faster, as we work on a specific area.

Can you lose weight with shaping?

A set of exercises in shaping is aimed specifically at losing weight. You can correct certain problem areas, acting on them with a greater load.

The number of kilograms harvested depends on aspects such as:

• willpower;
• adherence to proper nutrition;
• metabolism;
• starting weight;
• the quantity and quality of training.

Everyone knows that the more the initial body weight, the easier the weight will go away with identical workouts. Therefore, you should not compare the number of lost pounds from different people.On average, by training 2 times a week and observing nutrition, you can lose from 2 to 5 kg per month, and this is with a little excess weight.

With intense training, you can lose from 200 to 350 calories in an hour's session. This is all purely individual and depends on the number of approaches and the woman's weight.

The most important thing is that the woman has an incentive, then the goal is easier to achieve. After a couple of months of hard work, a moment may occur when the weight will rise. It's just that the body is accustomed to the diet and exercise.

In this case, you do not need to stop exercising, otherwise the weight can return back. It is necessary to change the diet a little: add carbohydrates somewhere, relax a little somewhere and eat a little extra.

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Contraindications

Shaping, like any other physical activity, is not for everyone.

It is forbidden to choose this type of gymnastics in the following cases:

• problems with the organs of the cardiovascular system;
• after surgery;
• people with scoliosis;
• with oncology;
• pregnancy;
• with epilepsy;
• with inflammation in the body;
• during menstruation;
• after injuries, dislocations and sprains;
• with joint problems;
• tuberculosis;
• during the period of colds and weakness;
• if you experience headaches or dizziness.

Features of nutrition during classes

Only in conjunction with proper nutrition will shaping give more effective results.

The choice of diet depends largely on the type of program:

• On the day of exercise, it is best to avoid foods high in calories and fast carbohydrates. For 1.5-2 hours, you need to consume complex carbohydrates in order to get a supply of energy for exercise. It is also best not to eat protein foods during this period.
• The diet should contain more fiber, which can be obtained from fruits and vegetables (250 to 450 g).
• For breakfast, it is best to give preference to porridge.
• It is necessary to give up fast carbohydrates.
• Eliminate fatty foods. It must be replaced with meat and fish, stewed or steamed dishes.
• You can't refuse food or cut too much at the rate.
• It is allowed to use 1 tbsp. l. honey or jam a day with tea.
• Before going to bed, you can drink 150 g of low-fat kefir.
• To achieve the goal, it is worth reducing the amount of consumed proteins, since thanks to them muscles grow.
• In the morning after waking up, you need to drink a glass of water, it will help start metabolic processes.
• When practicing shaping, it should be borne in mind that more calories are burned after training, when the body is resting. Therefore, at this time it is better to limit food intake. And if you really want to eat, you can use light cottage cheese, sugar-free yogurt or kefir.
• It is recommended to consume about 2 liters of water per day. And do not forget to drink fluids during training.

List of allowed and prohibited products for use when doing shaping:

Program types

There are 2 types of shaping programs: anabolic and catabolic. For each species, a separate diet is selected, since their goals are different. The catabolic version of training is aimed at reducing body weight.

In terms of nutrition, it is important to observe several aspects:

• On the day of shaping classes, arrange for yourself a fasting day.
• Remove sugar and dairy products from the diet. In a small amount, you can eat low-fat cottage cheese (50 to 100 g) and kefir with low-fat yogurt.
• The diet is based on slow carbohydrates.
• You can eat 3 hours before bedtime.
• The amount of meat consumed should be from 55 to 100 g.

Anabolic training is aimed at increasing muscle mass. Overweight people first need to lose weight in order to use this type of workout.

Nutrition also has its own nuances:

• Increase your protein intake, preferably from plant foods.
• For 1-1.5 hours before training, you need to eat protein foods.
• After class, it is advisable to consume porridge, you can also have a snack with vegetables or fruits.
• The training is based on exercises to develop strength and endurance.

Features of classes in the shaping club

In the shaping club, all exercises are performed under the supervision of a highly qualified specialist:

• The coach monitors the correctness of the exercise.
• He observes the pulse and correct breathing of a person. If the pulse is less than 120 beats, you need to increase the load and the number of approaches. If more than 160, it is worth slowing down the speed of the exercises and reducing the number of repetitions.
• An individual program is selected for each client. This involves a trainer and a nutritionist.
• The duration of the workout should be 60 minutes. This is the most optimal time.
• Each exercise must be repeated at least 20 times.
• At the time of rest, you need to walk and do breathing exercises.

Pre-workout tests

Before starting a lesson, a person visiting a shaping club must conduct tests.

They include:

• body parameters;
• medical examination to identify contraindications to classes;
• measuring the amount of body fat;
• questions about human nutrition;
• level of physical fitness;
• conversation about problem parts on the body.

Based on all the results obtained, a separate nutrition and exercise program for a specific person is selected.

clothing

To make it comfortable to practice shaping in a sports club, you need to purchase comfortable clothing that does not hinder movement. It is best to give preference to cotton clothing with the addition of elastane. It is more breathable and does not stick to the body.

Clothing should fit snugly around the body and not hang. Preference should be given to a T-shirt or a top and leggings or tight shorts. Much attention should be paid to sports underwear, especially for girls with breasts over 2 sizes.

Sports shoes must be selected so that they do not slip and fit well on the foot. The sole should be flexible and well cushioned to allow for many exercises. Some clubs may wear socks, but not all exercises are comfortable.

If you are training intensively, it will not be superfluous to buy a forehead bandage. It will protect your eyes from sweat.

Algorithm of classes in the hall

Unlike shaping clubs, where a coach works with a person individually, in the halls work is done with a group. However, this does not prevent the mentor from monitoring the correct execution of the exercises of each person. Classes in the gym often take place with licensed video lessons.

In general, classes in the gym begin with a warm-up, then the exercises themselves follow, and the workout ends with stretching.

The warm-up should take 5 to 10 minutes. It includes:

• exercises to warm up the joints;
• cardio workout;

  

• slight stretching of the muscles;
• breathing work.

The main part of the exercises is aimed at working alternately with different parts of the body. It is the longest in time and takes from 40 to 60 minutes. The complex should be aimed not only at working out areas with fat deposits, but also for other muscles.

And the final part of the workout is stretching.In time, it should last about 5-10 minutes. It cannot be ignored, since the muscles contract at the time of exercise. And stretching helps them return to their original state faster.

The advantage of shaping in the gym is the availability of additional simulators and devices that will help increase the effectiveness of your workout.

Shaping at home: advantages and disadvantages

You can also practice shaping at home. Video tutorials and additional literature on the Internet will be great helpers in this. There is a huge selection of programs. Each of them can be customized for yourself.

Shaping (exercises for weight loss at home) has its advantages and disadvantages:

The best option would be to contact a professional to select an individual program. And then, based on these exercises, you can practice at home.

Home workout props

Shaping is actively used for weight loss. For practicing at home, it is advisable to purchase additional devices. They will help make your workout even more effective.

First of all, you need to purchase a practice mat. It will allow you to exercise comfortably.

For a variety of exercises and increase the load in shaping, you can use many additional devices:

• dumbbells;
• fitball;
• regular ball;
• elastic tape;
• skipping rope;
• expander;
• various weighting materials;
• gymnastic stick.

Music for shaping

To make the training more interesting and fruitful, you can use rhythmic music.

The advantage of classes at home is that everyone is engaged in the music that he likes, in contrast to the halls where there is a ready-made track list.

The influence of music on training is undeniable. It not only improves mood and allows you to relax, but also helps to remove fatigue.

Several features for choosing the right music for shaping at home:

• At each stage of the training, it is advisable to choose different compositions. For warm-up and stretching, melodies are suitable at a moderate pace, but not at a slow pace. The main part of the workout should be done with more energetic tracks.
• It is best to choose familiar motives. In such cases, a person roughly knows the length of the track and the speed of the melody and can adjust the exercises to suit them.
• You should not select music from films or TV shows, as the person will be distracted and recall moments from the movies.
• A track list must be compiled for the entire workout so that the music accompanies until the end of the lesson.
• It is advisable to give preference to foreign tracks so that a person is not distracted by the meaning of the songs.

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Recommendations for beginners

Shaping (exercises for losing weight at home are performed calmly and slowly) is suitable for both beginners and experienced athletes.

For those who have just decided to engage in this type of gymnastics, you need to adhere to several rules:

• Before you start shaping, you need to pass several important tests that will allow you to find out the level of training and help you choose the right complex.
• Classes should be held 2-3 times a week, trying not to miss.
• At the time of training, it is necessary to breathe through the nose, and exhale through the mouth.
• The duration of the training is from 45 to 60 minutes.
• At the time of performing the exercises, the back should be kept straight, and the stomach should be drawn in.
• During training, you must definitely use water (best of all, ordinary and without gas).
• It is advisable to visit the gym and exercise under the supervision of a coach. But if this is not possible, you can simply consult with him so that the trainer will develop a set of exercises, and continue to practice at home.
• Initially, you need to do exercises to warm up, and end the workout with stretching.

Sequence of the lesson

Classes at home should be no different from training in the gym. First you need to decide which type of program to choose: catabolic or anabolic. And, based on this, draw up a plan.

Your workout should include both strength training and cardio. Don't forget to warm up at the beginning and stretch at the end.

After performing a load on a certain group of muscles, it is necessary to stretch so that the muscles do not clog and return to their previous state.

Sample home workout program:

• First you need to stretch your joints (starting with the head and ending with the legs).
• Then switch to cardio. You can do squats, run in place, or jump rope.
• It is also worth paying attention to the power load. This will help: plank, gluteal bridge, various lunges.
• After that, work begins with individual muscle groups and problem areas. You need to choose a set of exercises for: abs and buttocks, arms and legs, back and chest. Everything should be done at a moderate pace and without jerking. The number of repetitions must be 15 or more.
• The workout should end with stretching exercises to bring the muscles back to normal.

Exercise complexes for specific muscle groups

Shaping (exercises for weight loss at home) allows you to work out different groups of muscles.

Waist Exercise:

• You must lie down on the floor.
• At the same time, we raise the body and lower limbs.
• Hands reach for the legs, but do not touch them.
• Stay in this state for 10-15 seconds.
• Come back.
• It is necessary to complete 10 approaches or more.

For arms and chest:

• Stand up straight. Hands with dumbbells are located at the bottom.
• While inhaling, raise your outstretched and straight arms to chest level.
• Linger for 3-5 seconds.
• Return the limbs back.
• Perform 3 sets of 15-20 times.

For the upper press:

• Lie on the rug. The legs are in a bent position, and the arms are behind the head.
• On exhalation, tear the shoulder blades off the floor.
• On the inhale, lie down again
• Perform the exercise 15 to 25 times.

For the lower press:

• Sit on the floor. The back should be straight.
• Spread straight legs wide apart. Hands are placed on the floor behind your back.
• Raise your legs as high as possible and hold for 2-3 seconds.
• Lower back.
• Do 3 sets of 10-15 times.

For the abdomen and back:

• You must lie down on the floor. The legs should be bent at the knees. Hands are located behind the head.
• As you exhale, pull your legs to your chest.
• Stay in this position for 3 to 5 seconds.
• Come back.
• You can perform either 2 sets of 20 reps, or 3 sets of 15 reps.

For legs:

• Lie on your side. Place your right hand under your head. The left one is near the chest in a bent position.
• On exhalation, lift the left leg up, strain the muscles.
• While inhaling, lower it down. The exercise is performed at a moderate pace.
• Do 15-25 reps and change legs.

For the buttocks:

• Lie on a horizontal surface. Put your hands to the sides.
• The right leg should be bent at the knee, the left leg should be straightened and forms a straight line with the body.
• Linger for 5-10 seconds.
• Lower the pelvis.
• Do it 10-15 times with the right leg, then change position and repeat everything with the left leg.

Shaping at home saves time and money that would have to be spent attending sports clubs. This workout is good not only for losing weight, but also for developing the muscles of the whole body.

Article design: Mila Friedan

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