Almost every modern woman dreams of changing her appearance, especially if she is overweight. To do this, some of them use various diets, others use strength training in the gym, and others use jogging in the morning or swimming in the pool. An important component of all these methods is free time to go to the gym and pool, but very often it is sorely lacking. This is why many women train at home using online video lessons. Shaping training at home using the classic program, also called “Seasons,” is especially popular today.
The exercises are designed for different physical levels and are very helpful in losing excess weight with regular exercise.
What is shaping?
Shaping
is a set of special exercises that are aimed at rapid weight loss and restoration of body function. It was developed by Ilya Prokhortsev. Translated from English, the word “shaping” means giving shape.
The exercises are aimed at shaping the figure and strengthening physical health. In addition to physical activity, the system involves a healthy diet. This should be done by every woman who wants to change herself, regardless of age. Exercises involve all muscle groups. This is especially important for those who lead a passive lifestyle, and now they are the majority.
What you need for classes
If you are planning to do shaping at home, then make sure that you have everything for successful training:
- Willpower is the most important aspect in this matter. After all, only regular, daily training will bring results.
- Video materials for training. You need to purchase CDs with video lessons or download them from the Internet. You can study online and even find a group of like-minded people online.
- Special diet. This is a prerequisite for successful training. The diet should include two liters of water to maintain water balance, fractional meals with fiber-rich foods. Complete rejection of sweets and starchy foods, as well as minimizing the consumption of high-protein foods - meat, soy, eggs, milk, etc.
- Clothes and shoes for training. This could be a T-shirt and leggings made of elastic fabric. You can wear a comfortable cotton T-shirt over it. Often only cotton socks are worn on feet.
- Additional accessories for training - a jump rope for warming up, dumbbells, a mat.
Types of shaping
Today, shaping has several directions and is popular among women:
- Choreography.
The exercises are aimed at correcting problems with posture and developing a graceful gait;
- Shaping-uni.
Development of children and adolescents. Classes are aimed at correct formation of the body and posture;
- A set of exercises for women after 50 years.
They are more gentle on the body. Aimed at restoring body elasticity, muscle elasticity and figure correction. Most women completely get rid of cellulite with regular exercise;
- Shaping thin bodies.
Development of physical health in combination with harmony of the soul;
- System - style
. Creating an individual holistic image that will emphasize the originality of a particular person. The direction is aimed at women who are fighting obesity. Exercises are primarily aimed at healing and restoring the body;
- Classic shaping deals with the correction of problem areas on the body.
Pros and cons of shaping classes
The main advantages and benefits of shaping:
- Training helps to correct the physique, namely, losing weight, reducing problem areas, strengthening muscles, taking into account the characteristics of the female body.
- Training does not cause harm that can be caused by power loads with weights - kettlebells and barbells, which are not characteristic of female physiology.
- You can engage in shaping at any age, the main thing is to choose the type of direction correctly, taking into account your age and physical condition.
- Classic shaping is suitable for losing weight and improving body shape, and shaping therapy is suitable for rehabilitation after injuries and illnesses, and only on the recommendation of the attending physician.
Flaws:
- If the goal of training is to increase muscle size, unfortunately, this type of training is not suitable for these purposes.
- As with any type of training, shaping provides for nutritional correction, in which the results will be more obvious.
- Training requires regularity, 2-3 sessions a week is quite enough, but with a long break you should not expect long-term effects from training.
- Certain types of shaping are not suitable for everyone, so before starting you should consult with a specialist and identify contraindications.
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.
Nutrition during shaping exercises
Nutrition in shaping is not an exclusive and innovative system; on the contrary, it is necessary to adhere to simple and understandable principles of proper nutrition, namely:
- Refusal of flour and confectionery products, fruits and drinks with a high glycemic index. Products with glycemic index here →
- Stick to 3-4 meals a day.
- Vegetables should predominate in the diet, with complex carbohydrates in second place, namely various cereals high in fiber.
- Lean meat, steamed, oven-baked or boiled, should be consumed in larger quantities in the afternoon than carbohydrates, which predominate in the first half of the day. Protein foods also include dairy products, eggs, fish and seafood.
- Refined saturated fats in the diet are reduced to a minimum - butter, sunflower oil, unrefined oils, seeds and nuts remain.
- Fruits are also present in the diet, but in moderate quantities, which should not be consumed at night.
- You can drink any soft drinks with a minimum amount of sweeteners.
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.
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.
Nutrition is an important aspect of losing weight
It is important to strictly adhere to the diet prescribed by your personal instructor. It is selected based on your condition. It must be strictly followed to achieve maximum effect. It is recommended to limit or eliminate fats and carbohydrates as much as possible. Remember that exercise is not the only factor in losing weight. If you do not adhere to a balanced diet, then there will be no benefit from exercising or it will be minimal. With the right approach, losing extra pounds will happen faster and easier.
VIRTUAL SHAPPING CLUBS
If you have experience in shaping, then you can become a member of one of the Virtual shaping clubs and receive video shaping programs one-time or on a regular basis for independent shaping at home.
The IDF Virtual Shaping Club provides this opportunity for residents of places where there are no Virtual Shaping Clubs created on the basis of local licensed shaping halls, clubs, and studios.
Virtual local shaping clubs
This opportunity is provided for members of existing licensed shaping halls, clubs, studios in which
Virtual Local Shaping Clubs are organized.
TO BECOME A MEMBER OF ONE AND 3 VIRTUAL SHAPPING CLUBS
- Necessary:
- a Virtual Local Shaping Club
in your city , formed on the basis of a shaping club that you previously visited, contact them directly. - if you are not in your city Virtual local shaping club
formed on the basis of a shaping club that you previously visited, you should contact [email protected] with a request to join
IDF Virtual Shaping Club
, indicating:a) do you have experience in shaping, when and where did you practice? b) what city do you live in? c) what shaping technology would you like to use? d) what membership status do you want to receive - one-time or permanent?
One-time membership status in all Virtual Shaping Clubs
allows you to receive video shaping programs one-time with the right to use them for
6
months.
Permanent membership status in all Virtual Shaping Clubs
allows you to regularly receive video shaping programs
once
every
3
months. To obtain and maintain permanent status, it will be necessary to regularly undergo testing prescribed by shaping technology at least once every 6 months, which will ensure a guaranteed result from shaping classes. It is more profitable to undergo testing in the nearest licensed shaping halls, clubs, studios on their terms. If this is not possible, then testing is carried out remotely using a special MFS method.
- "Shaping-Classic"
Virtual local shaping clubs
Moscow
- “Transformation Figure Correction Studio” (VMSHK Instructor: Elena Chumak)
Saint Petersburg
- “Central” (VMSC Instructors: Kristina Kryuchkova, Polina Matveeva)
- “ Vasilisa Body Correction Center”
(VMSC Instructor:
Mikulan Svetlana
)
Vyborg, Leningrad region
- “ Center for Health Technologies
” (VMSHK Instructor: Irina Vinogradova)
Ivanovo
- “ Eva
” (VMSC Instructor: Tatyana Mamontova)
Attention!
The presence
of VMSK
and
VMSK Instructor
in this list means their legality, as well as the presence of conditions and professional competence to provide quality services in this area of shaping. This list is updated as coaches receive the professional shaping competence “Instructor of a Virtual Local Shaping Club.”
IDF Virtual Shaping Club
Aimed at fans of shaping who live in cities (countries) where there are no shaping halls, clubs, studios, including virtual ones.
Offers two membership statuses: one-time
and
permanent
.
One-time participation status
is aimed at those women who only want to periodically receive video shaping programs, but do not need any shaping control over themselves.
If you want to continue (or start) serious shaping classes under the guidance of a qualified shaping expert with an eye on SUCH RESULTS, then if you have the necessary opportunities, it is better for you to choose a permanent participation status
, assuming:
- systematic testing of the physical and functional capabilities of your body;
- determination of the main tasks for body correction;
- regular qualified selection of the optimal load during shaping classes from the point of view of ensuring their health-improving effect on your body, growth of the functional capabilities of your body, guaranteed solution to the problems of correcting your figure, and in the future – its steady improvement;
- analysis of your actual nutrition, assessment of its vitamin content, selection of the optimal regime and diet of shaping nutrition from the point of view of the need for your general health and solving the problems facing you in terms of figure correction;
- assessing the effectiveness of shaping classes over a certain period of time, adjusting their plan and loads;
- the possibility of remote accompaniment of classes by a qualified shaping expert, either one-time (for example, when learning a new set of exercises), or on a certain systematic basis (specifics at your discretion);
- To obtain permanent member status, consent to the use of your personal data will be required.
Permanent Membership Status
economically more expensive for obvious reasons, which should be taken into account when choosing it, but it will provide a reliable guarantee of achieving the results that are implied when they say: “
This is not a miracle - this is shaping.”
You must decide what status of membership in the IFS Virtual Shaping Club interests you - permanent or one-time.
By one-time status
you will be able to receive from the IDF only the video shaping program “Shaping-Classic” (or another of your choice)
once
every
6
months. This status does not provide for the possibility of receiving advice from shaping experts.
By permanent status
you will be able to receive:
- video shaping program “Shaping Classic” (or another of your choice) once every 3 months,
- shaping training and nutrition programs designed individually for you based on regular shaping testing once
every
6
months, - analysis of the results of your shaping training;
- regular consultations from qualified shaping experts.
Permanent membership status is preferable from the point of view of guaranteed and fastest possible achievement of impressive shaping results.
If you choose permanent membership status in the IFS Virtual Shaping Club, please provide your phone number on WhatsApp. Our expert will call you and discuss the testing procedure with you via the Internet.
If, based on your capabilities, you choose a one-time membership status in the IDF Virtual Shaping Club, then you will be sent an agreement that you will have to sign, as well as an account number for making a membership fee to the IDF Virtual Shaping Club in order to receive the information you are interested in video shaping programs for you.
By becoming a member of the IFS Virtual Shaping Club with permanent participation status, without waiting for a licensed shaping club to open where you live, you will be able to practice using the latest innovative anti-epidemiological technology Shaping-SPUTNIK in the format of telemedicine. This is a unique opportunity today in the entire modern health market. You can use it for the benefit of your health.
Regarding membership in the IDF Virtual Shaping Club
contact
Thank you!
Virtual shaping clubs, created at the IDF during the COVID-19 pandemic, are becoming more and more in demand and popular among shaping fans right before our eyes.
And here is proof of this. • Elena Fedorova
, VMSK AT MIDDLE, Instructor Ivannikova Maria
"Girls! Training in the Virtual Club online is a delight! Today I trained online in the company of Yulia Dygova and Maria, our trainer. And it was just SUPER! Of course, at first I had little idea of the whole process of such training. I didn’t understand what it was like to train in front of a camera—would everything be visible to the coach? Will I hear the coach? But in reality everything turned out to be very simple and easy. I turned on the training video on the computer monitor screen, and the video chat on the phone and that’s it. You work out the same way as usual, but no longer alone, but in a group, in an online room. From Masha’s gaze, not a single movement went unnoticed. As it turned out, while I was studying on my own, I made many mistakes, because of which all my efforts did not lead to anything good and did not produce results. Masha, even online, saw the incorrect position of her arms and pelvis and immediately corrected everything. I immediately felt the muscles working. The training went off with a bang - cheerfully, dynamically and most importantly correctly! R
.
S.
_ You won’t be able to just lie there and watch the handsome instructor on the monitor.”
• Yulia Dygova
, VMSK AT MIDDLE, Instructor Ivannikova Maria
“Girls, do you want to feel like you’re in a full workout like before? Finally, such an opportunity has arisen! Being in the company of your trainer and not practicing alone is a new opportunity for the virtual SHAPPING CLUB! You simultaneously turn on the video program with the instructor on your computer and the chat with the coach on your phone. You perform exercises under the strict guidance of a trainer and at the same time see yourself on the monitor screen. And all this without leaving home: simple, effective and interesting! Join us
!».
• Zoya Chernykh
, VMSK AT MIDDLE, Instructor Ivannikova Maria
“Today was my first lesson under Masha’s guidance. I had never done online shaping before and was worried how everything would turn out. But everything went well. Masha called me herself and we started. Of course, I had to move the phone so that Masha could see me clearly, because there is little space, this is not always easy to do. But everything worked out. Since I work out late, after work, the training turned out to be individual and it’s great! I could never count on this. Masha corrected the position of the arms, suggested how to bend the legs, which muscles to tense and which, on the contrary, to relax. The load, of course, is completely different, I felt the muscles completely differently. And in general, when a coach is looking at you, you somehow pull yourself together more and give your best. Mashenka, thank you so much for such a wonderful opportunity.
!».
It's possible!
Natalya Zudova
– shaping club “Central”, St. Petersburg, coach Kristina Kryuchkova.
“My name is Natalya.... I’ve heard about shaping for a long time. From my boss. It took me a long time to gather my courage and study information about shaping. about shaping clubs in the city. I was fascinated by the successes of women. Is this really possible?! And when I found out that the shaping studio was located right next door to where I live... I decided to go. This was before the pandemic.
Coach Christina met me and miraculously showed and told me everything. But! Quarantine has begun... Christina suggested that I work out in the Virtual Club. I agreed. I started training remotely twice a week, strictly following all the recommendations for both training and shaping nutrition.
And my first results are in the photo. I’m very happy with them.”
