In the search for effective fitness directions for adjusting weight and increasing the tone of all muscles, you can come across many names and abbreviations that, in fact, mean nothing to anyone. And even after watching the video, it is not always clear how Super Sculpt training differs, for example, from a body pump. The name Super Sculpt itself means a whole complex of directions that literally sculpt the body, but how it is deciphered and what each direction from Super Sculpt means, we’ll look at it in more detail later.
Super Sculpt - what is it in fitness?
A separate full-body workout is often found under this name, but rather, it is a generalized meaning of a whole-body workout. Super Sculpt consists of four directions, differing from each other in their focus on certain muscle groups.
Training is carried out in a standard fitness format: to a certain tempo of music, for a certain amount and count, both with free weight and with your own body weight.
Each direction trains certain muscle groups.
As an example, consider strength training in the gym, when a set of exercises is performed on the shoulder girdle on one day, and on the legs on the other. So it is with Super Sculpt, one direction helps strengthen the muscles of the arms and torso, while the other works separately on the hips, buttocks, and abs. It is possible to mix several muscle groups in one workout, and there is also a separate direction for all muscle groups at once. Let's look at each type next.
Equipment
The main equipment in power aerobics is all kinds of weights. The most common type of weights found in any fitness club are dumbbells. Huge dumbbells used in bodybuilding are not suitable here. The weight of a power aerobics apparatus usually does not exceed five kilograms. It is recommended to use special dumbbells with rubber weights. They will protect you from injuries that may occur during intense training.
The second type of weight that is almost always used in “Super Sculpt” is a special barbell for pumping. Pump is a method of pumping up muscles, in which a small weight is taken, but many repetitions are done. It is usually used at the end of the main approach to fully work out the muscle fibers. In our case, no one is pumping, and the choice of these particular barbells is due to the high intensity of the workout. A lot of time is spent with the projectile, so if it is heavy, nothing will work.
The third type of weights for strength aerobics is body bars. They are used quite often in the Super Sculpt system. What it is? These are just special weighted sticks that weigh up to five kilograms and are used instead of a barbell. The stick is a hollow metal tube covered in soft-touch plastic. Bodybars can be used either independently or with plates, like a simple barbell.
In addition to weights, the following auxiliary equipment is used in power aerobics:
- Gymnastic mat. The same one that is used for yoga. But a simple tourist mattress made of foam is also quite suitable.
- For some exercises you will need a step platform.
- Expanders and other equipment whose operating principle is based on elasticity.
- And finally, it’s worth mentioning comfortable sportswear and shoes.
Types of Super Sculpt
- Upper body – strength group training, in which only the upper body is worked – the shoulder girdle.
- ABT is a type of strength training aimed at developing groups such as the abdominal muscles, buttocks and thighs.
- TIT is a strength training that primarily develops the muscles of the legs and buttocks; at the end of the workout, a little time is devoted to the abdominal muscles.
- Body sculpting is a type of strength training that allows you to work all the muscles of the body through cardio and strength exercises.
All classes are performed with equipment such as: body bars and barbells, dumbbells, kettlebells, medicine balls, fitballs, weights, step platforms, bosu and much more.
Since Super Sculpt is a whole complex, therefore, it is worth attending not just one of the classes, but all of them within one week, this approach will develop the body more harmoniously than separately.
Recommendations for strength training
Super sculpt training is suitable for anyone who wants to get a beautiful body and lose weight. Individual load adjustment will allow you to quickly achieve the desired effect. In addition, the exercise system has a comprehensive effect on the entire body, correcting body proportions and improving health.
Super sculpt has virtually no medical contraindications. However, pregnant women and people suffering from asthma and epilepsy are not allowed to train. There are also a number of diseases, the presence of which requires special control by the trainer. These include: diabetes, obesity, varicose veins, oncology.
People with pathologies of the cardiovascular system and musculoskeletal system need to exercise with caution. Proper dosing of the load and constant supervision of the trainer will help avoid injuries and complications.
Slim Up Ultra
The Slim Up machine procedure is ideal for those who do not have the time or opportunity to spend several hours in the gym. It can be called universal, as it provides long-lasting results - a toned, slender figure, fresh, smooth skin, stronger and more toned muscles.
Course: 10 procedures
Cost: 4900 rub. (1 procedure)
Where to do it: Klazko
Coolsculpting Zeltiq
Or, as this procedure is also called, non-surgical liposuction. It is carried out using a Zeltiq device with a Cool Advantage attachment, which will help get rid of local fat deposits without surgery, anesthesia and long-term rehabilitation. During the session (by the way, it only takes 35 minutes), a device will be attached locally to the problem area, which will literally freeze the fat.
Course: carried out once, but the effect will begin to appear only after a month and a half
Cost: from 100,000 rubles (1 large nozzle)
Where to do it: SM-Cosmetology clinic
How to choose the right weight of weights
Exercises on the step platform
When choosing the most suitable weight of weights, it is advisable not to overestimate the possibilities. Otherwise, a beginner body sculptor risks receiving serious injuries that will require long-term recovery of the body, in particular fractures, sprains, torn ligaments, dislocations, and so on.
To correctly select leg weights, you must keep in mind:
At the initial stage of introduction to sports, it is recommended to choose weights no more than 0.5 - 1 kg. After a certain period, when the working weight begins to seem insufficient, it is advisable to replace the equipment with heavier ones. Do not sharply increase the weighting weight
The step should be no more than 0.5 kg. If you notice discomfort and pain when performing exercises with weights, it is important to immediately stop using them and, in order to avoid injury, temporarily switch to a lighter training regimen.
Aqua Jogger
This is perhaps the most interesting and most active procedure. What awaits you? A small capsule with a running track inside. After you go inside, the capsule will fill with water, the professional hydromassage circulation program will start, and you can run forward. With the help of such light cardio training, the controlled flow of water will allow you to both load the body and unload it (that is, you can visit the capsule both instead of sports and after training). During this procedure, you will burn the same number of calories as during regular running. An additional plus is that this session is suitable for those who have injuries and for those who take care of their joints.
Course: 8-10 procedures
Cost: from 3000 rub.
Where to do it: Best beauty and health center
VelaShape
Another hardware technique for the lazy. you just lie down, while the master treats problem areas with a “smart” nozzle (by the way, it combines four types of influence at once: infrared light, radio wave energy, vacuum and electric waves). If you wish, you can even take a nap - this procedure is so comfortable (reminiscent of a pleasant warming massage). Bottom line: literally in one go you will lose at least 4 cm in the waist area.
Course: 4–12 procedures, which need to be done once every 4-6 weeks
Cost: from 2700 rub.
Where to get it: Telo's Beauty
results
The body sculpt weight loss program allows you to achieve visible results within 1–2 months:
create a strong muscle corset, lose weight and gain a slim, toned figure;
get a pronounced health effect:
- strengthen the heart;
- increase immunity;
- increase resistance to stress;
- raise vitality;
- improve mood.
Even after several body sculpting sessions, you can notice a significant improvement in your psycho-emotional state due to the release of adrenaline and increased production of endorphins - “happiness hormones”.
During the training process, blood circulation increases, including in the brain, which increases concentration, learning ability, and also improves overall well-being.
You can create a sculpted, beautiful body yourself by training using the body sculpt system and fulfilling all the conditions for successful weight loss. Systematic training in this style makes it easy to return to the proportions you had at the age of 25.
Balanced diet
An integral part of the Body Sculpt program is proper nutrition. There is no need to torture yourself with low-calorie diets, since training is very energy-intensive. When you are in a calorie deficit, it is very difficult to train to your full potential and enjoy life in general.
It is very important to create a balanced diet enriched with essential nutrients. It is necessary to consume a sufficient amount of protein (1.5-2 grams per 1 kilogram of weight), complex carbohydrates (3-4 grams per 1 kilogram of weight), and fat (1 gram per 1 kilogram of weight). This approach will allow you to train effectively, build muscle mass and reduce body fat.
This approach will allow you to train effectively, build muscle mass and reduce body fat.
Spherofill Cell
An ideal procedure for those who want to quickly prepare their body for summer. The main feature of the Spherofill Cell device is its triple effect on cellulite: mechanical, physical and chemical. As a result, in just one procedure (which, by the way, lasts only one hour), it can rid you of orange peel, improve skin tone and make you slimmer.
Course: one or two procedures
Cost: buttocks – 28,000 rubles, riding breeches – 18,000 rubles, inner or outer thigh – 24,000 rubles.
Where to do it: Beauty Time clinic
Advantages and disadvantages
Body sculpt's signature strength training, combined with aerobic movements, significantly increases strength while also burning a lot of calories. Moreover, such training has a number of other beneficial effects. It is they who make them an ideal choice for those who not only think about whether it is possible to lose weight, but also try to improve their health.
Body sculpting classes have the following positive effects on the body:
- strengthen the cardiovascular, respiratory, musculoskeletal system;
- improve blood supply to the brain;
- increase immune defense;
- activate metabolic processes;
- promote the breakdown of subcutaneous fat;
- build resistance to stress;
- increase the production of endorphins (“happiness hormones”);
- lift your spirits and develop the ability to concentrate.
In addition, the program itself has a number of advantages:
- eliminates the risk of injury or overload of the body;
- does not cause addiction to muscle tissue;
- is affordable and versatile.
The only disadvantage of body sculpt is that this style is not suitable for people who are significantly overweight.
Myostimulation VIP Line Transion
Your task is to lie down and not move, many sensors will be connected to you - current conductors, which will work for you. In the process, you will feel goosebumps running through your body, and your muscles actively contracting, as if you were doing sports exercises. The effect will be noticeable after the third session - the skin will tighten and become elastic, fat deposits will begin to disappear.
Course: 5–10 procedures, repeat two to three times a week
Cost: 25 minutes – 1800 rub. for one zone
Where to do it: beauty salon Bronze & Beauty
