body-shaping strategies
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Alicia KeysAlicia KeysTHIGH TRIMMING: Alicia Keys (before)
Alicia KeysAlicia KeysAlicia Keys (after) MAKEOVER MOVES: Cardio! says DiMuzio. Most cardio activities - running, biking, cross-country skiing, etc. - primarily work the legs. So breaking a sweat a minimum of four times a week for at least 30 minutes is crucial. Add to that this spot-training move from DiMuzio: Stand with your feet together, arms hanging by your sides. Now step with your right leg into a side lunge (right leg is bent, left leg is straight, torso is facing forward). Hold briefly, then push back to up. Do two to three sets of 20 reps on each side.
Alicia KeysTHIGH TRIMMING: Alicia Keys (before)
Alicia KeysAlicia Keys (after) MAKEOVER MOVES: Cardio! says DiMuzio. Most cardio activities - running, biking, cross-country skiing, etc. - primarily work the legs. So breaking a sweat a minimum of four times a week for at least 30 minutes is crucial. Add to that this spot-training move from DiMuzio: Stand with your feet together, arms hanging by your sides. Now step with your right leg into a side lunge (right leg is bent, left leg is straight, torso is facing forward). Hold briefly, then push back to up. Do two to three sets of 20 reps on each side.Advertisement - Continue Reading Below
Lara Flynn BoyleLara Flynn Boyle (after) MAKEOVER MOVES: Replace fat-burning workouts like running with lower-intensity exercises like walking to work the heart without burning as many calories, says Mark DiMuzio, a trainer at the Sports Club/LA in New York City. Also, build muscle mass by doing strength-training sets (between eight and 10 reps) with heavier weights (eight to 12 pounds). And increase your protein and healthy-fat intake with lean meats, fish, beans and avocados.
Lara Flynn BoyleFILL OUT YOUR FIGURE: Lara Flynn Boyle (before)Advertisement - Continue Reading Below
Catherine Zeta-JonesCatherine Zeta-Jones (after) MAKEOVER MOVES: Cardio is the key to getting rid of lingering pregnancy pounds, says DiMuzio. But avoid anything that twists the pelvis, such as kickboxing, for the first 12 weeks postdelivery. Your best bet? Fast-walking or jogging on the treadmill for 30 minutes four times a week. To target your middle, do the plank pose five times a week: Assume the lifted position of a push-up, keeping your body in a straight line. Work up to one minute.
Catherine Zeta-JonesPOST-BABY BODY: Catherine Zeta-Jones (before)Advertisement - Continue Reading Below
Ren&e ZellwegerRenée Zellweger (after) MAKEOVER MOVES: Strengthening your back - and improving your posture - is step one in getting rid of extra flesh that squishes out from your bra, says DiMuzio. To do this, try the "prone cobra" four times a week: Lie flat on the floor, chest down, arms by your sides. Without using your hands, lift your chest off the floor and hold for one minute, squeezing your shoulder blades together (if you can't hold that long, try two sets of 30 seconds). Lie down, rest for 30 seconds, then lift again (repeat twice for a total of three sets).
ZellwegerBYE BYE BRA BULGE: Renée
Zellweger (before)Advertisement - Continue Reading Below
PinkAB OVERHAUL: Pink (before)
PinkPink (after).
MAKEOVER MOVES: You have to do lots of "hanging leg raises" and reverse crunches for a lower stomach that's ripped, says DiMuzio. The leg raises can be done on a hanging-leg machine - a staple at most gyms. Hoist yourself up on your forearms so that your upper body supports your weight and your legs dangle. Then lift your knees toward your chest. Slowly lower. Repeat 20 times. For the reverse crunches, lie flat on your back with knees bent at a 90-degree angle to the floor. Lift your bu slowly lower. Repeat 20 times.
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More From Health & Fitness舍宾(SHAPING)女人运动的世界
舍宾(SHAPING)女人运动的世界
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想起哲学家果戈里的一句话“魅力等于内在美和外在美的总和”，这也是完美女人对自己的要求和目标吧。动人的美丽，除了要有玲珑的曲线，还应有生命的律动和活力，更要培养一个健康的心灵和一份自信的气质。
　　我用运动感染人
　　美丽天娇生活馆教练殷丹红我从小就是个爱动的人。
　　1986年一次偶然的机会让我从事了竞技健美运动，1987年在青岛市健美比赛中获得冠军，次年又夺得山东省健美比赛的冠军。
　　1993年已是一个两岁孩子妈妈的我在市选美比赛中还获得了“青岛小姐”的称号。荣誉的背后当然有个中辛苦，但我从健美运动中更是深深体会到：无论做任何事情，成功贵在持之以恒。
　　健美不仅塑造了我标准的形体，也造就了我坚强乐观的性格。1993年开始做健美教练，继续我热爱的健美事业。1998年获得国家级健身指导员证书及北京国际舍宾教练资格证书，从此开始了我舍宾教练生涯。
　　舍宾是世界上成功的形体雕塑运动体系，是女性色彩更浓的健身项目，也让我有了更为明确的工作目的：让更多的女人日趋完美，更广泛地接受舍宾、喜爱舍宾。运动终究给女人带来了很多的好处，我深刻体会到这一点，我愿用我的切身体会和运动成果感染激发更多的爱美人士。
　　□小小档案
　　身高：168厘米体重：52公斤
　　资格：国家级健身指导员、国家一级健美裁判、国际连锁舍宾教练
　　工作信条：用自己的真诚与学员做长久的朋友，做事更要持之以恒。
　　□采访记录
　　保留一份青春
　　问：女人的魅力可以持久吗？
　　答：没有女人不怕老的。保持年轻的心态和精神面貌是很重要的，心里面要能够保留一块青春的空地。一个成熟有魅力的女人不仅要注重容貌、体态、声音，发型、服饰等一些外在的东西，还体现在身心的健康、文化气质的修养以及努力得来的成就。
　　问：工作中有没有最成功的案例？
　　答：1998年至今做了6年的舍宾教练，很多学员就跟我跳了五六年，都成了很好的朋友。她们跟我开玩笑说：跟你一起跳到老年舍宾班得了。有一位学员刚来进行形体测评时还是5级，经过一年多的训练和饮食结构的调整，形体标准达到了3级，都快可以做教练了。
　　问：保持运动的热情靠什么？
　　答：兴趣是最好的动力，快乐才是运动的理由。现在很多人把健身作为日程上的重要内容，每天都会安排一定的时间做运动或定期去健身俱乐部。如果能将健身跟吃饭一样，变为一种生活习惯，你会发现坚持其实不太难。蔺晶
　　舍宾第一阶
　　精确你的美丽
　　在开始舍宾前，先由电脑测评系统对你的体形进行全面的测评，得出一个客观科学的评价。
　　其次，再将你的资料与标准数据库模型进行比较，找出你与标准模型中的差距。然后制定出一套完全针对你个人的形体训练方案。
　　同时， S
HAPING营养系统也会根据你的实际情况，结合训练方案，设计出一个营养处方供你使用，使你逐步达到标准体形状态下的营养平衡。舍宾俱乐部还有专门的教练指导你进行训练。
　　每月要进行一次形体测试，检测形体雕塑的进展情况，可以看出身体围度和体重的变化，总结你的训练效果。情况反馈到计算机后，重新制定出一套新的方案，使你的形体逐渐向最佳标准模型靠拢。
　　舍宾第二阶
　　优雅你的美丽
　　舍宾和其他健身方式最大的不同在于，它更能培养你的内在。除了减肥，舍宾俱乐部还会进行形体语言训练，使你动作协调、姿态优美、举止文雅大方。
　　提高个人根据自身形体条件着装、化妆和选择发型的能力，使你的外形和内在气质等方面同时提高并达到最佳境界，因而备受爱美女性的青睐。
　　舍宾舞蹈就是在舍宾形体训练的基础上发展起来的，专门为18—45岁的女性设计，它集舞蹈、体操、健美、时装、模特等专业的训练方法于一身，是舞蹈与健身的完美结合。
　　它融入国际影星、名模的优雅姿态，博采众家之长，形成了舍宾舞蹈特有的风格。
　　它具有极强的艺术性和丰富的表现力，是舍宾模特培训的辅助课程。
　　舍宾第三阶
　　巩固你的美丽
　　舍宾规定，如果你的训练计划目的是减脂，那么在训练前你不能提前储存热量。当人在饥饿状态下运动时，血糖下降，身体会调用肝糖来提供热量，以达到燃烧脂肪的目的。运动后，人的新陈代谢旺盛，吸收性特别强，此时，不能马上进食，否则身体会超量吸收，导致肌纤维变粗，形成男性化特征的块状肌肉，所以运动后的一段时间内也不能进食。当然，舍宾饮食规则并不是要求节食，纯粹是为了配合当时训练以确保效果。萧戊
　　编后：这的确是一套非常科学完善的人体美化工程系统，现在你知道为什么那么多女人去练舍宾了吧。这也是我极力向姐妹们推荐的健身项目，为了美丽，还等什么？
　　核心提示：舍宾（ S
HAPING）是英文（SHAPING）和俄文的中文译音，其意为形体雕塑。舍宾形体运动以其独特的理论，先进科学的训练方法，明显的减肥健美效果，一经推出便火爆都市。如果您对美的理解和追求是从健康美→静态美→动态美→气质美→整体美，那么舍宾将成为您最佳的选择。
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