Shaping at home

Shaping - the most popular system that contributes to the improvement of the body. It is designed just to improve many problem areas of the female body. This system, as an alternative to foreign aerobics, was developed by Soviet physiologists. She should be completely trusted, as she is scientifically grounded and has the ability to take into account all the physiological characteristics of the organism. Shaping exercises have the main advantage in that they are able to make a classical female figure. In a relatively short time, you can become graceful and slimmer.

Basically, shaping is designed for weight loss, but it is also a tool for changing the body, its forms. As a rule, training for each woman is selected individually, it is also very important to determine the load regimen, during the lessons, cardiac activity is monitored. If there is no opportunity to visit the sports complex, you can try shaping the house. Only for this purpose it is first necessary to study a few basic principles. If you observe them, even at home you can lose weight and adjust the figure.

There are several shaping rules. You can deal with the system to lose weight - the catabolic regime, you can build muscle on the contrary - an anabolic regimen. Or this or that, because it is impossible to combine both modes. Experts advise first to lose weight, and then adjust the figure. By the way, it should be noted that when losing weight with the help of this system, the body becomes quite elastic. For those who chose shaping at home, it is important to know that on the day of training it is better to significantly limit the intake of protein and fats. It is recommended not to eat 2 hours before classes and after about 3 hours. Food that can be taken after a certain time is fruit, cereal from whole grains. Products such as eggs, meat, everything that contains protein in large quantities, is not strongly recommended to eat on the day of classes.

It is important to note that it is possible to engage in those who on the contrary have a desire to round off their forms a little due to excessive leanness. For this purpose after the session you can drink a glass of milk or a protein cocktail.

It is very important for those who chose for themselves shaping the house, monitor the heart rate. Those who lose weight should perform all the exercises at a fairly fast pace, the pulse during this period should be about 130 to 140 beats per minute. It is better that the frequency is not above 150. You can measure your pulse with a special device, or you can simply use a clock. To do this, it is necessary to record 15 seconds, calculate the number of strokes for a given period of time, then multiply the result by 4. If the pulse is OK, it is recommended to work more efficiently at a fast pace, you can add weighting agents. Those who on the contrary gain muscle mass, should also work with the weighting agent, but only slightly more slowly.

The most basic principle of this system, which everyone should know, and those who go to the sports complex, and those who prefer shaping at home - the repetition of repeated exercises. It is recommended that each work for about one minute, and for each group of muscles spend about five minutes.

To begin classes costs in warm-up. Here you can include the rotation of the massage hoop, a light jog, you can make several inclines and perform jumps.

The scope of this article will not allow you to describe in more detail each exercise, but if you want, the scheme can be selected on the Internet, or even better consult with the coach. It can be noted that different muscle groups are trained. There are exercises for the muscles of the press and back, for oblique muscles and waist. A lot of attention is given to such a common problematic part of the female body as the hips. In addition, there are exercises for calves and for hands.

Summarizing, we can say that only the system and constancy can give some effect.