shaping program - it's a great exercise system that has gained unprecedented popularity in the 90s of the last century and has not lost its relevance to this day. Such celebrities as Cindy Crawford, Claudia Schiffer and singer Madonna at one time gave preference to such pursuits. Shaping for girls is a great way to get rid of the extra kilos, make the shape of a beautiful, well-being - excellent.
Meals at employment shaping plays an important role, especially if you want to lose weight. In any specialized fitness club offers Shaping be tested in the course of which produce measurement of all parameters, calculate the percentage of fat in the body, and then the program will offer training and shaping a diet that fits exactly to you.
However, even if you do not visit the shaping lessons, you can adhere to the total diet, on the basis of which individual program is drawn up:
- waiver of sweet, flour, butter and fat in all forms;
- dairy products, meat, fish and poultry - 2-3 servings daily;
- base food - vegetables and fruits;
- for 2 hours before training and 2 hours after feeding it to exclude from all food except proteins;
- sweet day allowed quite a bit of dark chocolate and a spoon of honey.
Use for shaping power is an unprecedented feeling of lightness, which gives the body a natural plant food. Moreover, such a diet for weight loss also gives excellent results.
Shaping Diet has its own characteristics: the proposed exercises to be performed intensively at a rapid pace, even if you feel a slight pain in the muscles. This approach yields excellent results! Consider a small complex to correct problem areas.
Exercises for the waist:
- From a seated position on the heels follow the climb to his knees at the same time turning the body. Hands thus omitted, left drag to the right foot and the right - as much as possible up and left. Repeat for the other side.
- From the position of lying on your side with legs bent at the knees lift the upper leg and lower do maha 3, lifting it as close to the top. Roll over to the other side and repeat. Perform you need to feelings of tingling in the muscles.
- From the previous same position bend the legs at a right angle and lift them simultaneously.
Exercises for abdominal muscles:
- Lie on your back, hands behind his head. Follow climbs up the body while keeping the head straight, not pushing his chin on his chest.
- Lie on your back, hands behind his head. Follow the lifting body, linger in the top position on 4 counts. Then lower yourself.
- Lie on your back, hands behind his head. Follow ups body simultaneously with the rise of two feet.
Exercises for the hips:
- From the position of lying on his back, legs bent, arms at your sides alternately performed kick their feet.
- From a prone position on his stomach turn and bend the legs alternately raise their top so that your knees off the ground.
- From a standing position on all fours, straighten one leg and takes her to the side, and then return to its original position, and then switch legs.
Of course, before such a complex, as well as before any other, requires a light warm - perfect running in place, jumping rope, or rotate the hoop. Perform a full range of essential at least 3 times a week to shaping slimming it was really effective. When dieting, you will notice results within 15-20 days!