Body sculpting - what is it in fitness, program, home exercise equipment, weight loss exercises, exercises, results

To quickly lose weight and then stay in shape, it is not enough to change your eating habits and optimize your diet. You can achieve success in this difficult task through sports. Now there are many types of fitness, strength and other training. If you decide to get your body in order, you will definitely find a sport that you like. However, there are systems that harmoniously combine elements of several training complexes at once. Fitness for weight loss, body sculpture, stands out sharply against the general background. This is a cardio-type strength fitness that produces an athletic effect on the body. To help you quickly understand the essence of this training system, you should remember a few definitions:

1. The goal
   is to increase muscle mass or lose weight.
2. The essence
   is to strengthen the muscular corset, increase the body's endurance, and create sculpted muscles.
3. Efficiency
   - achieved through a combination of tension and relaxation of muscles through heavy and light exercises.
4. Uniqueness
   - the system allows you to correct your figure without quickly gaining muscle mass and get rid of excess weight.

Regular training will help you improve the appearance of problem areas, relieve stress on the joint-ligamentous system and muscles and at the same time strengthen them. Also, body sculpt fitness for weight loss normalizes the functioning of the main systems of the body. The training program includes various complexes, the task of which is to strengthen certain muscle groups. Most movements are performed with weights and various auxiliary equipment.

Exercise program

Body sculpt is an interval strength training session designed for 50–60 minutes, during which the main muscle groups and all problem areas are worked out.

During classes, supersets are used quite often, and the whole process takes place at a fairly fast pace without clearly identifying the number of repetitions and sets. Each exercise is performed several times, and in the complex they alternate, smoothly replacing each other.

The training process consists of four stages:

1. Warm-up – lasts 10 minutes, during which the body and working muscles are warmed up through aerobic movements or dancing. A correctly performed warm-up complex significantly increases muscle elasticity, thereby reducing the risk of injury and increasing the range of motion, which makes further exercises as safe and effective as possible.
2. Intense cardio training - should be carried out for 20 minutes with or without the use of additional sports equipment. The exercises focus on strength, endurance, definition and toning.
3. Strength exercises for all muscle groups - problem areas are worked out for 20 minutes with the addition of stretching and Pilates elements to stretch the muscles.
4. The final stage is a cool-down; 5–10 minutes are allotted to it, so that with the help of several movements you can transfer the body from working mode to calm mode, relax and calm all the muscles.

All exercises are performed without breaks for rest, while intense movements alternate with gentle load. This alternation trains endurance, promotes the development of muscle strength, allows you to burn a large number of calories and at the same time makes training more comfortable. The pace of movements may vary during the lesson. The optimal proportion of different loads is selected individually.

An example of a training process with a bodybar:

1) Perform a good warm-up using aerobic movements on the steppe or aerobic dancing.

2) Go to the main part of the training, performing the following set of exercises with a bodybar without breaks:

• squats;
• lunges;
• deadlift;
• broach;
• standing press;
• biceps curl;
• bent over row.

complete the complex with stretching.

Each exercise is performed 25 times with a smooth transition from one to another.

A well-chosen and correctly executed complex in the body sculpt style is a real opportunity to create a toned body, improve posture, reduce the amount of subcutaneous fat, develop plasticity and grace.

How to train

Body sculpting workouts are carried out in an aerobic mode, loading both the lower body and the upper body. Through the use of weights in the training process, the muscle tissue of the arms and thoracic region is strengthened; the use of an expander helps to work the back and gluteal muscles.

One of the main differences between body sculpt strength aerobics is the use of several types of equipment in the training process:

• Gymnastic stick with rubber shock absorbers

  step platforms;

• bodybars;
• pump bars;
• expanders;
• shock absorbers;
• weighting equipment with different working weights: dumbbells, bands, fitball;
• gymnastic poles with rubber shock absorbers.

Super sets are often used during classes in this type of fitness. The body sculpt training process occurs at a fairly fast pace. The number of sets and repetitions is not particularly emphasized.

Each exercise is done a certain number of times, alternating with each other. This aerobic regimen is justified by adding cardio exercise to strength exercises.

The main stages of body sculpting

Body sculpt workouts are interval training and take place in cardio mode.

During the training, you will have to perform three main types of movements: Cardio - allows you to prepare the body for the strength phase of the training. Working with weights - helps strengthen muscles and is carried out using special devices. Stretching - prevents the development of soreness and strengthens muscle tissue. It is very important to carry out all the stages of the training session discussed above efficiently and in the specified order. Let's talk about them in more detail

Cardio loads

For many people involved in body sculpting for weight loss, cardio is the most favorite stage of the training process. However, cardio should not be viewed as entertainment. At the first stage of the lesson, you will be able to properly load all the muscles of the body and thereby prepare them for the upcoming power loads. In addition to being able to strengthen muscles, cardio training improves the performance of the respiratory system and heart muscle. Aerobic dance moves may seem like simple fun from the outside, but in practice it is not. Thanks to the first stage, you will not only activate lipolysis processes, but also improve your mood, creating additional motivation to continue exercising.

Working with weights

The next stage of the complex is strength training. To do this, you will have to use sports equipment, with the help of which all the muscles of the body are worked out.

It is very important to first go through the first stage with stretching and only then begin strength training. This is associated with high energy costs and the body must be prepared for this

Stretching

This training phase allows you to strengthen your muscles and improve your figure. Please note that stretching is carried out throughout the entire session, including warm-up. With the help of special exercises you will relieve stress from your muscles and strengthen them.

Components of the workout

The body sculpt complex is interval and is carried out in an aerobic mode. Three main types of exercises are used in the training process:

• aerobic exercise – to prepare muscles for the strength part of the training;
• resistance training – to develop muscle strength, increase the volume of muscle groups worked (performed with additional sports equipment);
• stretching complex - stretching - to strengthen muscles, reduce pain after strength training.

All these stages must be carried out efficiently, in accordance with the established order of execution.

Aerobic exercise

Aerobics is the most enjoyable component of this program, as it allows you to enter the training process completely naturally. At the same time, it is not an entertainment event, but rather puts a fairly high load on the legs, hips, buttocks, and also allows you to work out the muscles of the arms, chest, and abdomen.

Aerobic dancing, which is perceived as entertainment, is great not only for losing weight and building an athletic body, but also for improving mood and increasing motivation for further action.

Resistance training

The second component of body sculpt involves the use of sports aids and can be used to target a specific area of ​​the body. Resistance training is a strength training program that allows you to develop muscle strength in all parts of the body.

This stage of the program is performed only after aerobic exercise and stretching. It is considered the main component of the entire training process and is associated with the greatest energy expenditure.

Stretching exercises

Stretching is designed to strengthen muscles and improve your figure. It is used throughout the entire training process - as a warm-up, during execution and at the end of the complex (for cool-down).

Stretching exercises provide ease of movement, help overworked muscles cope with the load, and also reduce the likelihood of soreness after exercise. Thanks to stretching, the muscles become stronger and react more calmly to the load they receive.

Balanced diet

An important component of the body sculpt program is proper nutrition.

Dietary nutrition in this case is intended not so much to obtain a fat-burning effect, but to maintain health and supply a sufficient amount of “building material” for muscle tissue. The best option is protein foods combined with complex carbohydrates, which are rich in sufficient nutrients with a minimum of calories.

What is different about this type of fitness?

These are strength fitness trainings with a predominant athletic direction, since special equipment is used in training: expander and weights. The class is conducted in an aerobic style to music, the tempo of which can vary.

The name of the strength practice speaks for itself; body sculpting works on the relief structure of the body and develops the endurance of the practitioner. This fitness has gained immense popularity among both women and men. The strong half of humanity is attracted to body sculpting classes by the incredible effectiveness of the result and independent adjustment of the load.

Practitioners choose the level of difficulty, number of approaches and weight of the weight themselves, depending on their physical fitness, health, strength and endurance. Therefore, this type of strength fitness training can be called universal.

Body sculpting differs from other types of aerobic fitness in that not only the lower part of the body receives the load, but also the upper part. The use of weight-bearing devices strengthens the muscle tissue of the neck, arms, shoulders, and chest, and the use of an expander promotes good development of the gluteal and back muscles.

Results

If you don’t have any contraindications or significant restrictions to start Body Sculpt classes, then you can safely start them. This type of fitness will allow you to achieve the desired relief and use all muscle groups. Body Sculpt is suitable for people with completely different levels of physical fitness and gives fairly quick results compared to other training programs. Your body will quickly become flexible and light, strength, coordination and endurance will increase. The main thing is to maintain discipline and systematically move towards your goal.

Disadvantages and contraindications

No matter how effective the body sculpt training system is, we cannot talk about its safety for absolutely every athlete who wants to try it.

The main contraindications, due to which it is advisable to choose another method of maintaining good physical shape, include:

• heart disease of varying degrees;
• problems with the venous system and blood circulation in the body;
• the presence of malignant tumors;
• deviations in the normal functioning of the musculoskeletal system;
• periodic epileptic seizures;
• VSD and other cerebrovascular diseases;
• elevated blood sugar levels;
• last trimester of pregnancy;
• lung diseases or other problems associated with disruption of the correct functioning of the respiratory system of the human body.

Body sculpting (you need to figure out what it is in fitness by making sure that the above contraindications are absent, and also by studying the potential negative aspects that you are likely to encounter when doing this kind of exercise) includes several disadvantages, which include:

• the inability to create a complex for people who are extremely overweight, due to the large number of health restrictions such athletes have;
• persistence of post-workout pain after the first few sessions;
• the need to spend a long amount of time exercising at moderate loads to achieve visually noticeable results.

Don't miss the most popular article in the section: Body drying for girls. Training program, detailed nutrition menu for the month by day.

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.

Deadlift.

The next exercise on our list is the deadlift. This is one of the most basic exercises in the fitness industry. This exercise is very energy-intensive; a lot of calories are burned due to the fact that large muscles are involved in the work. The deadlift works the back surface: the back, buttocks and the back of the thigh (femoral biceps).

There is also a modified deadlift, which is aimed more at working the gluteal muscles. It’s called the Romanian deadlift and that’s what we’ll look at. You can perform this exercise with any weight: barbell, dumbbells, kettlebell, or expander. Starting position: feet shoulder-width apart, arms along the body. There's a weight in your hands. Next, we bend forward, slightly bending our knees. We crawl along our legs with our hands. Keep your back straight and not rounded.

You can also put a pancake under your feet and take a position so that your toes are higher than your heels.

Resistance training

Resistance training involves performing exercises with a reverse-action apparatus, such as an expander, which helps to effectively work out the muscular corset.

1. Take starting position:

   
   feet shoulder-width apart, the handles of the expander, the main part of which is pressed by the feet, are in the lowered upper limbs. Perform 10 flexions and extensions of the arms, overcoming the force of the expander. Repeat the cycle 3 times.

2. Take the starting position: feet shoulder-width apart, the handles of the expander are in the upper limbs. Extend one arm to the side, bend the other side by side, simulating archery. Using stretching movements, overcome the resistance of the projectile 10 - 15 times. Repeat the cycle 5 times.
3. Take the starting position: push-up position, expander stretched across your back. Perform alternate bending and extension of the arms, overcoming the resistance of the expander, 5 – 10 times. Repeat the cycle 5 times.

Training Tips

Remember that in any business the main thing is regularity. In order to achieve results, constant, focused and painstaking work is required. As for working out the gluteal muscles, you can train them both at home, with your own weight, and in the gym using exercise machines. The advantage of working with your own weight and free weights is that stabilizer muscles are involved during the work, and working on machines is that the machine allows you to technically perform each movement.

Exercises for working the buttocks can be included both in a general workout for the whole body with your body weight, and in a workout for the lower body

Don't forget that before any workout it is important to warm up and stretch well. And at the end it is very useful to do a little stretching

This is necessary to avoid injury, improve nutrition and elasticity of muscles, as well as ligaments and tendons.

Other equipment

In addition to weights, strength aerobics may require:

• Gymnastic mat, the same as for yoga. Some people use regular travel foam;
• Step platform for some exercises;
• Elastic projectiles and special expanders.

And, of course, you need special sportswear and comfortable sports shoes.

Progress of the lesson

Typically, a Super Sculpt training session lasts about an hour. It is carried out in three stages:

1. Warm-up, aerobic exercise that warms up the muscles and prepares them for the main part;
2. The main power part, which is performed with special equipment and weights;
3. The final part, which includes relaxation and stretching exercises.

The main part may include exercises with different equipment, depending on the characteristics of each fitness club.

Load classes

In power aerobics, there are four load classes:

• Upper Body – training only the upper body;
• AVT – training the muscles of the buttocks and abs;
• TIT – leg muscle training;
• Body Sculpt – training all the muscles of the body. Also sometimes only this class is called Super Sculpt.

Training classes can be alternated or performed separately if you need to work on a specific area.

Super Sculpt has become very popular among women in recent years as it improves the shape of the legs, buttocks and abdomen.

What does Super Sculpt give?

Super Sculpt has become very popular among women in recent years as it improves the shape of the legs, buttocks and abdomen. In addition, it is good because you can adjust the load and training time with very high efficiency, which makes it attractive for the stronger sex.

Super Sculpt simultaneously loads the entire body, working the muscles of the chest, arms, buttocks and back. And due to the effective combination of strength and aerobic exercise, the thickness of the fat layer is very quickly reduced and grace, plasticity and posture improve. In general, many have long recognized Super Sculpt as the best weight loss system.

However, strength aerobics not only gives you a slender body and toned muscles - it has a very powerful healing effect. Strength and aerobic training speeds up metabolic processes, improves immunity, strengthens the cardiovascular system and improves mood. All this, without a doubt, makes Super Sculpt perhaps the best training system in the world.

Strength aerobics is a set of exercises that have a strong impact on the muscles of the buttocks, thighs, abdomen and upper shoulder girdle. The main advantages... Read more >>

Super Sculpt training elements

Any workout begins with a standard aerobic warm-up for 5-7 minutes. Any complex ends with a five-minute stretch. On average, workouts last 50-60 minutes.

Upper body

Each exercise in the block is performed one after another without pauses.

1. Bodybar rows to the waist, 16-24 reps.
2. Chin rows 16-24 reps.
3. Swing in front of you 16-24 repetitions.

Repeat the block three times without rest.

1. Platform push-ups 16-24 reps.
2. Lying dumbbell flyes 16-24 reps.
3. Pullover 16-24 reps.

Repeat the block three times without rest.

1. Reverse platform push-ups 16-24 reps.
2. Extension of arms with dumbbells from behind the head, 16-24 repetitions.
3. Dumbbell curls with supination 16-24 reps.

Repeat the block three times without rest.

1. Platform tuck 16-24 reps.
2. Leg raises holding the platform 16-24 reps.
3. Lowering two legs through the sides (at 45 degrees) 16-24 repetitions.

Repeat the press block 2 more times.

Upper body workout example

Each exercise in the block is performed one after another without pauses.

1. Bodybar squats 16-24 reps.
2. Curtsey 16-24 repetitions.
3. Plie squats 16-24 reps.

Repeat the block three times without rest.

1. Romanian deadlift 16-24 reps.
2. Lunges alternately forward 16-24 repetitions.
3. Swing one leg while standing to the sides, 16-24 repetitions.

Repeat the block three times without rest.

Block 1 for abdominal muscles:

1. Plank with forearm raises 16-24 reps.
2. Plank running 16-24 reps.
3. Side plank crunches 16-24 reps.

Repeat the block two more times.

Block 2 for abdominal muscles:

1. Full body crunches with bodybar, 16-24 reps.
2. Lying scissors 16-24 reps.
3. Diagonal crunches 16-24 reps.

Service details

Body Sculpt training is built as an interval training, which makes it possible to develop endurance and muscle strength. The optimal ratio of certain types of loads allows you to give the body an extraordinary fit and reduce the fat layer, thus increasing metabolism, which means that your body will use up energy even at rest

The buttocks are considered the most problematic area for a woman; at Body Sculpt fitness, special attention is paid to this delicate area of ​​the female body.

Types of physical activity during body sculpting classes

The body sculpt training method is interval and involves alternating exercises of different types and intensity. There are three types of physical activity:

• aerobic - to warm up the muscles before the main part of the workout;
• strength - to improve strength and muscle definition;
• for stretching - to prepare ligaments and muscles for strength training, strengthen muscles and relax them at the end of the session.

Each component of training is important and serves a specific function. They begin the lesson with aerobic exercises, which not only charge you with positive energy, but also gradually start the process of fat breakdown. Since in the first 20 minutes of aerobics the body’s carbohydrate reserves are burned, and only after that fat burning begins, which ensures further weight loss, the first phase of the workout should last at least half an hour. During this time, almost all the muscles of the body are loaded, and the cardiovascular and respiratory systems of the body are strengthened.

Next comes the main part of the training - strength, requiring special sports equipment. It includes resistance exercises (with a belt) to develop physical strength, and elements using weights (dumbbells, body bars, barbells, expanders) to increase muscle volume. It is at this stage that the physical load on the body is greatest, and therefore you need to start it prepared by performing aerobic warm-up and stretching.

Stretching is used throughout the entire training process: it completes aerobic exercise, unloads muscles during strength training and relaxes them during cool-down. Stretching helps reduce the symptoms of soreness, strengthens the muscles and adapts them to the load.

An important point when practicing body sculpt is to adhere to the principles of proper nutrition, which will enrich the body with essential nutrients and provide energy for effective training.

Stretching complex

The body sculpt training complex, designed to stretch worked muscles, traditionally includes basic exercises to restore heart rate and increase the elasticity of muscles and ligaments:

1. Take starting position: stand facing the doorway, press your elbows and palms tightly against the wall at right angles. Gently push your chest forward until the muscles, joints and tendons in this area are stretched to the maximum extent possible. Repeat the exercise 10 – 15 times.

   

2. Take the starting position: feet shoulder-width apart, arms straight up, back and shoulders straightened as much as possible. Stretch upward as much as possible, as if trying to reach the ceiling with your fingertips, while slightly lifting the shoulder girdle. Repeat the stretch 10–15 times until completely relaxed.
3. Take the starting position: sit on a hard surface, back straight. Bend your leg at the knee and, holding it in a position parallel to the floor, carefully pull it to your chest by the ankle, feeling the stretch in the hips. Repeat the exercise 10–15 times for each leg in turn.

How to choose the right weight of weights

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. You should not sharply increase the weighting weight. The step should be no more than 0.5 kg

If you notice uncomfortable 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

Features of training

Body Sculpt classes in fitness clubs in St. Petersburg are based on the interval type, which involves alternating intense muscle loads with lighter exercises. This technique helps develop both muscle strength and endurance. The optimal ratio of aerobic and strength exercise helps to increase metabolism, remove extra centimeters, and make the body more toned and slender.

During classes, the load is evenly distributed across all muscle groups, but especially great attention is paid to working out the muscles in problem areas. Body Sculpt training sessions are conducted to the accompaniment of catchy, dynamic music.

Classes begin with a warm-up, which is necessary in order to increase blood flow in the muscles and activate the cardiovascular system.

The main part of the workout consists directly of strength exercises that strengthen the muscles. In this case, various weighting materials are used, such as body bars, shock absorbers, dumbbells, etc. And also in order to achieve good results in a shorter time, step platforms are used. In the final part of the workout, stretching is performed, which helps to relax the muscles after strength training.

Body Sculpt can be called a universal fitness method, since this program takes into account the level of training of each person. It is built in such a way that any student can perform the optimal number of repetitions and approaches. Clients of fitness clubs in Body Sculpt classes choose the desired level of difficulty in accordance with their endurance and muscle strength. The effect and benefits of training

Exercises from the Body Sculpt complex allow you to strengthen and tone all muscles, but do not stimulate their excessive growth. An important effect of these classes is the rapid and effective burning of fat, getting rid of excess weight, and the formation of a beautiful, fit, chiseled figure.

During exercise, it is also possible to relieve stress from the joints, reduce pain in overworked, spasmed muscles, they become more elastic, and overall endurance increases. In addition to a beautiful body and strong muscles, strength training in combination with aerobic exercise produces a powerful healing effect. Body Sculpt allows you to strengthen the heart, blood vessels, nervous system, and improve immunity.

Body Sculpt power aerobics classes improve blood circulation in the body and blood supply to the brain, as a result of which learning ability, memory, and the ability to concentrate improve. Body Sculpt workouts help increase metabolic rate, due to which the human body continues to expend energy even after exercise, at rest.

What results can you expect from regular exercise?

The vast majority of people who regularly attend body sculpting trainings note dramatic changes not only in their appearance, but also in their health.

Most often athletes note:

• reduction of body fat, expressed in significant weight loss and reduction in body volume;
• giving “relief” and expressiveness to the desired areas (abs, buttocks, arms, and so on);
• strengthening the cardiovascular system, expressed in a person’s ability to withstand heavy loads without shortness of breath;
• strengthening the muscle corset;
• increasing the protective functions of the body, due to the normalization of metabolic processes;
• stabilization of blood pressure;
• increasing the flexibility and elasticity of the body of an athlete who prefers Body Sculpt;
• improving mood and increasing stability in stressful situations that require increased concentration and attention;
• normalization of the menstrual cycle (in women).

Competent selection of the load when practicing body sculpting, as well as conducting the first few training sessions with a professional fitness trainer who is able to explain to his student what kind of direction this is and how to correctly perform the given exercises, are the guarantors of the external and internal results of the athlete, which will not keep you waiting .

Article design: Vladimir the Great

What is body sculpting

This type of exercise is in demand among women who want to lose weight and those who care about maintaining muscle tone. To understand the reason for the prevalence of this activity, you need to understand how body sculpting works and what it is in fitness.

Despite the fact that this type of training is a group exercise, it is usually classified as a functional strength area. The fact is that during the lesson, additional equipment is used, which allows you to work out all the main muscle groups without excessively increasing them.

This workout takes place in an intensive mode accompanied by energetic music with minimal short stops between exercises. At this pace of work, aerobic mechanisms for energy supply to muscles (the breakdown of fatty acids) are launched in the human body. In addition to intensive weight loss, this workout has a positive effect on important body systems and also charges with positive energy.

Depending on the equipment used and the level of load, there are 2 main directions of this type of training.

Step sculpt is a direction of aerobic group training, where the load is provided through exercises on a step platform. A set of special steps, jumps, and lunges helps to work out the lower body, strengthen the abdominal muscles, buttocks and legs, and also creates a general thermal effect.

Super sculpt - functional strength training. It allows you to work out not only your legs, but also your upper body, forming a beautiful relief and even posture. This program is recommended for physically developed people who have already trained in the gym before and know the correct technique for doing the exercises.

Equipment and sportswear

The use of auxiliary equipment is another important component of the body sculpt program. Each type of sports equipment that is used to perform exercises works in a specific direction, and the entire complex as a whole works to develop strength, increase endurance, restore internal reserves and, as a result, transform appearance and lose weight.

What to do with

The main differences between the body sculpt style include the use of several types of sports equipment, including:

• step platform;
• bodybar;
• pump bar;
• expander;
• shock absorber;
• dumbbells of different weights;
• ribbons;
• fitball;
• gymnastic sticks with rubber shock absorbers.

Exercises with such equipment tone the entire body, and also work on the development of muscle mass in specific areas, helping to work out problem areas most intensively.

What to do

For training, you should choose clothes that can breathe, absorb moisture and do not restrict movement. You can choose the uniform at your discretion: shorts or leggings, T-shirts or tops. It is necessary to remember that during exercise it becomes hot and intense sweating begins. Therefore, warm or synthetic clothing will not be comfortable.

There are certain requirements for shoes. It should be light and fully match the size of your foot. An important selection criterion is to ensure good ankle support due to a rigid heel to eliminate the possibility of injury during work.

This group training is distinguished by the variety of sports equipment used. When performing a set of exercises with the help of special devices, conditions are created to overcome {amp}amp;#8212 efforts, an important stimulator of fat burning.

If we consider the step sculpt direction, then the main equipment in it is the step platform. The ability to change its height allows you to adjust the load level.

In super sculpt training, in addition to step, free weights (body bar, dumbbells with different weights, mini-barbell) and equipment with elastic deformation property (rubber expander, shock absorber, fitball) are used.

When choosing clothes and shoes for exercise, you should remember that during intense exercise a lot of sweat is released, exercises are performed with a large range of motion (especially in step sculpting), and the floor covering can be slippery. Therefore, sportswear should not only be beautiful, but also comfortable and safe. The most suitable clothing for such a workout {amp}amp;#8212 is a T-shirt, top, shorts or leggings made of elastic materials that can absorb moisture.

As for shoes, sneakers are selected only according to size, with protection on the sole and a rigid heel to stabilize the foot.

These simple recommendations for choosing clothes and shoes for training will help you avoid injuries during exercise.

Body Sculpt workouts are offered in many fitness clubs, but they can also be done at home.

For classes, you can use various fitness equipment, for example:

• jump rope;
• step platform;
• dumbbells;
• weights;
• barbell;
• expander;
• fitball;
• bosu;
• gymnastic sticks;
• weights.

Advantages and disadvantages of performing exercises using the Body sculpt method

The combination of gentle and intense training allows you to work out the main muscle groups, improve blood circulation and oxygen saturation of tissues, and strengthen the joints and spine. At the same time, part of the physical exercises in the training complex helps relieve accumulated muscle tension and a feeling of heaviness in the arms and legs. Performing strength training and aerobic exercise allows you to actively burn calories and fat cells, and the problem of excess weight is solved more effectively.

Pros of Body sculpt training:

• The functioning of the respiratory organs and cardiovascular system improves, muscles, joints and spine are strengthened.
• Accelerated blood circulation stimulates active saturation of brain tissue with oxygen.
• Strengthens the body's immunity and resistance to infectious diseases.
• Metabolic processes in tissues are activated.
• The process of lipolysis starts, the body begins to break down fat reserves.
• Exercising helps relieve nervous tension.
• Improves mood, overall well-being, and increases performance.
• The risk of injury during Body sculpt classes is minimal if you follow all the trainer’s recommendations.
• Exercises from various types and areas of sports, combined into one complex, do not allow the muscles to get used to the load.

Effectiveness for weight loss

Body sculpting, provided that the load is correctly selected by a fitness trainer, can help in the fight against extra pounds or centimeters by uniformly working out the entire body at a fast pace for an hour in order to speed up blood circulation. As a result, direct burning of the fat layer occurs.

The following example of a training program for people who want to lose excess weight can give a specific answer to the question of what the complex in this area in general is:

1. "Warming up" implying intense aerobic exercise to prepare muscles, joints, and tendons for the active part of the exercise, thereby protecting them from possible injuries and damage (5 – 15 minutes).

   

2. “Cardio”, which helps accelerate metabolic processes, strengthen the muscle corset and increase endurance (15 – 30 min).
3. “Strength” block of training, which involves exercises with weights (weights, dumbbells, barbells, etc.) (15 – 30 min).
4. “Cool down”, necessary for a comfortable completion of physical activity without harm to the cardiovascular system. This block traditionally includes stretching of the muscles being worked, as well as relaxation and breathing exercises to restore the body.