Shaping. Types and training. Benefits and contraindications. For beginners

≡ March 24, 2021 Category: Cardio

Along with numerous new sports trends, good old shaping is popular among women. What is “shaping”, and how this type of physical activity differs, as well as what exercises are included in the training program, you can learn from this article.

Despite the fact that the name of this direction is borrowed from the English language, the system itself was developed in St. Petersburg. This training program fully lives up to its name (from English “shaping” - shaping, giving shape) and is aimed at helping people create an ideal body.

What is shaping in fitness?

In fact, this type of activity was created by physiologists from the USSR in the 80s of the last century. There is nothing secret or difficult to access about it. In essence, classic shaping is simply rhythmic exercises combined with properly structured nutrition. Therefore it is suitable for beginners.

But the main thing is that you can easily practice it even at home, using correctly selected lessons or video lessons.

The loads here are of the aerobic type; movements must be performed to rhythmic music. Each workout involves working on problem areas of the body. The complex includes exercises for all muscle groups, that is, they are all strengthened, harmoniously and systematically.

An interesting fact: this system was used to get into shape the models from the USSR who took part in the Miss Universe competition in the eighties. Therefore, it is not for nothing that the word shaping in English sounds like “giving shape.”

The classes consist of 2 stages:

Catabolic – needed for weight loss. Thanks to it, fat deposits literally “melt” and volumes decrease.
Anabolic - here work is already underway to create a beautiful muscle relief.

These stages must follow one after another. That is, you first do exercises to lose weight. And then, when you achieve this goal, you work on creating your own dream terrain.

What's the benefit?

Shaping classes allow you to show the necessary vital activity that is lacking in everyday life. If you practice in a positive group, you can get a powerful boost of energy, meet interesting people and simply disconnect from endless daily problems. You will set a joint goal of working on yourself and will achieve success together.

The diet for the duration of classes is selected individually, but there are features that everyone needs to take into account. This will help you quickly and effectively remove excess weight, fat and eliminate problems in the gastrointestinal tract. Training also has a beneficial effect on all organs and systems of the body and allows you to get rid of problems with the spine, stoop and fatigue. Your walk will become bright and elegant, and you will look young and beautiful.

The benefits of shaping and nuances

The benefits of this activity are enormous, here are its main advantages:

muscles are strengthened;
coordination of movements improves;
fat deposits are removed;
flexibility increases;
the figure improves;
metabolism is activated;
immunity becomes stronger;
stress resistance increases;
sleep quality improves.

But shaping also has its contraindications, pay attention to their list:

heart ailments and vascular problems;
flat feet;
presence of joint implants;
the presence of sprains or fractures;
acute diseases of the digestive system;
ARVI, infectious and viral diseases;
recovery period after surgery;
malignant neoplasms.

This is important: if you start exercising, but suddenly feel severe discomfort (in muscles, internal organs, limbs), stop training and consult a doctor.

Contraindications

Any diseases of the cardiovascular system, heart pain, hypertension, illness and difficulty breathing - all these symptoms are the main contraindications.
Diseases and periods of exacerbation of inflammatory processes of internal organs.
Blurred vision, dizziness - all symptoms should be examined and only with the permission of a doctor can you begin to exercise.
Pregnancy is also a contraindication to training.
It is not recommended to exercise during menstruation.

Shaping for beginners

How is the lesson going? Classic training lasts 1 hour. And it includes movements that provide an even and high-quality load on all muscle groups: abs, shoulders, core, legs, arms, buttocks and others.

The beginning of a lesson is always a warm-up (about 10 minutes), it is necessary so that the load does not harm unwarmed muscles.

After warming up, the prepared muscles stretch more easily, and the overall effect of the workout is better.

You should do this only 2 times a week. The exercises are extremely simple, they are not exhausting or overtiring. At the same time, they allow you to achieve the desired result - weight loss and toned muscles.

Some principles of shaping

Breathing, even during intense exercise, occurs through the nose.
The exercises are performed with a straight back and a retracted (tensioned) abdomen.
During training, it is recommended to drink water (small sips).
Don't forget to warm up and have a positive attitude
Try to adjust your diet (see last section)
Only regular exercise can give you the desired shape.

Good video shaping lessons for beginners from simple to complex:

Lesson plans

Speaking about the direction in which shaping classes take place, each workout includes complexes for working out the upper body (exercises for the arms, chest, shoulder girdle, back and abs) and the lower (exercises for the legs, buttocks and thighs).

Each workout follows the following scheme:

Warm-up - can last on average about 5-7 minutes and include simple exercises aimed at warming up the muscles and preparing them for training;
The main part is basic exercises (50 minutes).
Cool down (4-5 minutes).

In turn, the main part of the training includes the fundamentals:

Catabolic, during which the active breakdown of fat deposits occurs, as well as their utilization. In addition, during this stage the accumulated energy is absorbed.
Anabolic - aimed at the development and “structure” of muscles.

Shaping for weight loss

The anabolic exercise regime involves building muscle. If you do not want to get pronounced muscle definition, but dream of being slim, it is extremely important to choose the right exercises and responsibly draw up a training plan to get the desired result.

Exercises for slimness should include movements with moderate weights, as well as squats, bends of various types, swings of legs and arms. Below I offer you a small shaping complex that will allow you to lose weight. It is suitable for practicing at home, for beginners, even for those who are obese, as it does not contain anything complicated.

Advantages

The benefits of shaping for women are undeniable. Exercise not only makes your figure beautiful and fit, but also affects the psychological state of the body.

What are the positive aspects of training:

Shaping classes lift your spirits for the whole day.
Muscle training charges the body with energy and vigor.
Performing exercises leads to the achievement of internal harmony, allows you to mentally relax and get psychological relief.
Getting the desired result in figure correction.
Shaping helps strengthen and maintain the health of the muscular system.
Helps get rid of cellulite.

Improving your body and improving the psychological state of the body is how shaping is useful for women. It is important to remember that positive results will not come immediately; the effect of exercise comes gradually, but it is quite stable.

Simple shaping exercises for all muscle groups

So, the beginning is the usual warm-up. Then do the exercises after warming up in this order.

Muscles of the shoulder girdle

Take dumbbells (1 kg) in your hands, stand straight, raise your straight arms in front of you to shoulder level, inhale as you lift, exhale down. Do it 10 times. Now raise your arms through your sides 10 times too.
Place your bent arms behind your head and do lifts with dumbbells, straightening your arms completely and lifting them up. Repeat 10 times.
Regular push-ups - do from the kneeling position if you are a complete beginner, or from the plank position, do 5-10 times.

Lower back, stomach and sides

Take a gymnastic stick or mop in your hands and hold it behind your back. Turn your body left and right, without jerking, smoothly. Lightly fixate on the extreme points. Do 20 times.
While standing, keep your arms straight with dumbbells above your head. Do 10 sideways bends with your body, tensing your stomach but not rounding your back.
While standing, rotate your body in a circle, in one direction and the other, from the waist line. Fix your legs and pelvis. This gives an excellent load on the abs in its upper part. Do 10 times in each direction.
Lie on your back, bend your knees (feet on the floor), bend your arms behind your head. Raise your body and reach your elbow toward the opposite knee. Do 10-15 times on each side.
Lying on your back, lift 2 legs up (up to 45 degrees), then slowly lower them, doing so by straining your abs. Do 10-15 lifts.
Lying on your back, do a “scissors”, bringing your legs slightly crosswise and keeping them low above the floor.
Lying on your stomach, slowly and low raise your “left arm-right leg” and “right arm-left leg” in pairs. At the same time, tense your back muscles. Do 10 times.
Lie the same way, but raise your head and shoulders up, arching your back and lifting your chest off the floor. Pause slightly at the top point, straining your back. Do it 10 times.

Buttocks, thighs and legs

Lie sideways on the floor, resting on your elbow. Raise your top leg up, then slowly lower it, exhaling. During the exercise, the body should form one straight line. Repeat the side swing 20 times with each leg.
Lying on your side in the same way, lift your lower leg up slightly, straining your thigh. Bend your upper leg at the knee and lean on it. At the same time, the lower leg is located between the thigh and shin of the upper leg, which forms a triangle with the floor. Do 15 repetitions with each leg.
Stand straight, feet shoulder-width apart, dumbbells in your hands. Do squats until your knees are at a right angle, keeping your back straight, 20 times.
While standing in the same way, swing your legs forward, to the side, back, 20 times with each leg in each direction.
Sit on the floor with your legs straight in front. Move, making efforts with your buttocks, forward and backward, a meter forward, a meter back, do only 2 approaches.
Do 10 squats (shallow) on one leg, leaning lightly on the second one left back.

Completing a complex is always a stretch. Stretch your arms to the sides, slowly lean to the sides. Then sit on the floor with your legs stretched forward and to the sides. Try to exhale and reach for your toes. Bend to the sides while sitting, stretching your sides.

Video workout for weight loss

Shaping therapy for disabled people who have undergone limb amputation

To prevent obesity, special shaping therapy exercises have been developed for disabled people who have undergone amputation of one lower limb or amputation of both lower limbs.

Physical activity during shaping therapy corresponds to training (after amputation of one limb) and gentle training (after amputation of both limbs) motor modes.

After amputation of limbs, only the basic principles of training are observed in the training methodology, so calling such training as shaping therapy can only be conditional, but the very name of the classes increases the motivation, emotional tone and self-esteem of those involved, which has enormous psychological significance. Basic starting positions: standing on the preserved limb, kneeling, sitting, lying, on all fours.

Physical rehabilitation of disabled people with damage to the musculoskeletal system. Ed. S. P. Evseeva, S. F. Kurdybaylo. - M., 2010. P. 119-120.

Shaping is a special nutrition

Now a few words about nutrition in shaping. It is important to combine shaping classes with nutritional correction; only this approach will provide you with the expected result. Here are the basic nutritional guidelines, follow them:

on training days, do not eat animal protein;
You can eat dairy products, meat and fish on days without training, but no more than 1 serving per day;
the basis of the diet is cereals, greens, fruits and vegetables;
4 hours before training and 4 hours after it, you can eat only fruits and stewed vegetables;
It is absolutely necessary to exclude: white bread, confectionery, white and milk chocolate, very fatty foods (lard).

By the way, I remembered the example of my aunt. She has always been plump, and back in the 90s she began to do shaping at home, according to a program from some women's magazine. And after 3 months, her figure changed noticeably: her shoulders straightened, her back became straight, her arms and legs became slimmer, her stomach shrank. Moreover, my aunt was not on a diet, she ate everything as usual. But she was still very happy with her new forms, although she did not become skinny.

If you are not quite ready for changes in nutrition, start with systematic training (2 times a week). I guarantee that over time you will have the desire to move on.

Now you know that shaping is an effective and fairly simple activity that is accessible to everyone! I sincerely wish you to receive both pleasure and results from your activities. As always, I am immensely grateful for your comments, channel subscriptions and likes. See you again!

Tips for beginners

To enhance the effectiveness of exercise, it is necessary to include massage sessions in the training program, as well as maintain a proper diet. This means that you should exclude sweets, flour and smoked foods, fast food and semi-finished products from your usual regimen.

At the same time, you should make the following predominant in your menu:

fresh fruits, vegetables;
lean meat;
sea fish;
cereals (porridge).

Properly organized nutrition also consists of consuming at least 2 liters of quality water daily. In addition, all meals must be divided into 4-6 sessions so that the food entering the stomach has time to be digested. It is advisable not to eat before training for at least 1.5-2 hours.

If these requirements are met, those who want to lose weight will be able to get rid of extra pounds in the shortest possible time.

Briefly about equipment and clothing

In fact, shaping classes are not at all demanding in this regard. All you need is a mat. But if you want to diversify your workouts by working out at home, you can get:

dumbbells;
fitball;
step platform.

Sportswear should be comfortable, not restrict movement and not interfere with exercise. It is advisable to choose a moisture-wicking material. As for footwear, it is better to give preference to sneakers with heel cushioning.

Components of the workout

The workout includes exercises to develop all muscle groups. All movements must be performed several times until you feel really tired. After this sensation, you need to move on to the next exercise, which trains another muscle group.

You need to work at such a hard pace to force the muscles to work at full strength. A person mainly leads a sedentary lifestyle and exercise is simply necessary. It is important to learn to ignore fatigue and work at full strength. This will give maximum results on the path to an ideal figure. Set a goal and go towards it, no matter the difficulties!

If the training program is developed taking into account your condition and capabilities, then you will quickly stimulate the body to burn excess weight and restore health. Remember that after training you need to rest for some time. Eating food immediately is strictly prohibited.

The main areas of training are strengthening muscles and reducing fat tissue. During classes, those areas that bother you are used as much as possible. These issues are discussed individually with a personal trainer and taken into account when drawing up a training program. For walks on the beach, it is important that your butt, waist and breasts look perfect. Isn't this what all girls dream about? Don't be afraid that you are putting a lot of stress on your heart. The body will endure the training, and your body will strengthen and recover. It is only important to pay attention to pain and if it occurs, then the activity should be stopped immediately.

Advantages and disadvantages

Benefits of shaping:

reduces the amount of fat deposits, promotes weight loss;
develops flexibility;
corrects the figure by changing the balance between fat and muscle mass;
increases coordination of movements and endurance of the body;
normalizes metabolic processes;
thanks to increased physical activity, it strengthens the immune system;
promotes a good psycho-emotional state, improves sleep and stress resistance.

Flaws:

if there is no goal to lose weight, but only need to tighten your figure, then the presence of aerobic exercises only slows down the build-up of the necessary muscle mass;
group classes, which may be ineffective for a particular person;
non-certified fitness centers offering regular aerobics rather than shaping, which requires an individual approach.

Reviews and results

“Ksyu: I was terribly tired of the usual gym, I wanted some variety, and I took me to the shaping section in the same club. I always laughed that they only wipe the floor there. Also, these retro videos with Cindy Crawford always made me laugh. But when I went on my own, I could barely stand the training. Very intense, the pace is frantic, the exercises are unfamiliar. If it weren’t for the transitions, I would have gotten sick from shortness of breath. I liked it, I won’t go back to the gym again.”

“Egor: I started with video lessons, then signed up for the gym. Apart from the coach, I was the only man in the group) I was very shy, but then I met everyone and got involved. I lost 14 kg, gained a little muscle, but they are not growing well. Still, for this it is better to use quality rather than shaping. I plan to include 2 strength training sessions per week to add mass exercises. Don’t listen to anyone if you want to change your figure - it will help 100%.
And one more thing about the hall. When I studied at home, I studied everything in pictures, watched various tutorials, and crammed exercises. This is all bullshit, because with a coach you learn in a week what you yourself spent a month trying to understand. Don’t waste your time, trust those who have already made this mistake.”

Photos before and after

Photos with physical metamorphoses of athletes of different levels clearly demonstrate the possibilities and benefits of shaping. This technique really works, and even training loads provide quick results without harm to health.

You have decided to lose weight. Where to begin?

Shaping for beginning athletes can be a difficult task if you do not first conduct an internal dialogue with yourself and finally decide to go to the bitter end. So, if the desire to lose weight is true, and you have decided to say goodbye to those extra pounds, then you should take the following steps:

start implementing your plans immediately, bypassing the promise to start tomorrow;
review possible diets for intense sports and keep in mind that carbohydrates are best consumed in the first half of the day;
a sharp restriction of the body in its favorite foods leads to a deterioration in mood and can demotivate you to engage in shaping;
reduce your usual portions of food by increasing the number of meals;
If you decide to practice shaping at home, it is more effective to perform weight loss exercises using some kind of video program in order to correctly distribute the load throughout the body and at the same time have at least some professional control.