Cindy Croft the secret of the ideal figure lesson 1. The secret of the ideal figure of Cindy Crawford. Photo, video free download. Beautiful figure from a supermodel

We all know how to achieve an amazing figure - accept yourself as you are, eat right and play sports. Many now practice PP (Proper Nutrition), yoga and other, more recently, exotic practices. A large number of diets and weight loss methods, exercise programs, suggest that you will definitely find among them something that is right for you.

Most often, people start looking for "their" methodology by listening to reviews. We present to you a set of exercises of an American supermodel, with its help you can put yourself in order without supernatural efforts. Let's take a closer look at it, if it is as good as it is said to be.

Cindy crawford

Cynthia Ann Crawford (which is exactly how her name sounds completely) was born in 1966 in Illinois, USA. She became a model at the age of 16, the peak of her popularity came in the 90s of the last century. Her photo was on the covers of many magazines, several times about not recognized as the most beautiful woman in the world, very often it was called "the dream of any American." Has released several courses of home workouts, among them not only the "Secret of an ideal figure" considered in this article, but also "How to achieve perfection" and "New dimension". These courses were incredibly popular then and now.

A set of exercises

The complex was developed back in 1992, but is still relevant today. Many stars around the world use supermodel lessons. It allows you to quickly lose weight and put your figure in order.

This gymnastics course was developed together with the famous trainer from the USA - Radu (he appears several times on the video), consists of classes taken from Pilates, fitness, aerobics, callanetics and cardio. The main advantage of the complex is that you can perform it even at home., this does not require any special devices, and they take up very little time. To complete the assignments, you only need dumbbells, which can be easily replaced with water bottles, and a chair with a back. Another plus is that your training partner will be world famous supermodel Cindy Crawford.

The complex consists of two workouts of forty minutes and one workout of ten minutes. That is, you really need to work hard only twice. It turns out that you will get a great figure in ten minutes a day.

True, you will need to start with the third workout. Then, when it will be easy for you, you can do the first two, then you will perform the complex, depending on your free time. It will be possible to do ten minutes on weekdays, and long workouts on weekends. The main thing is to do at least one workout a day.

But the sequence of the workouts depends entirely on the level of your physical fitness, if you do not find it difficult to perform forty minutes, feel free to perform the complex based on the availability of free time. If you decide to perform the entire complex at one time, remember that you need to take a break between such workouts, and do not do them every day, preferably every other day.

pros

Minuses

  1. Many experts believe that there is not enough cardio in the complex.
  2. If you engage in a complex intensively, your legs and arms are "pumped".
  3. The same complex quickly gets boring.

Video lessons of the course

Lesson 1 includes the following exercises:

  1. Warm up.
  2. Exercises for the buttocks (various leg swings).
  3. Exercises for the chest (push-ups, exercises with dumbbells).
  4. Back exercises (body and leg raises).
  5. Stretching.

To perform this set, you need a chair with a back and dumbbells. This workout targets the hips.

Lesson 2 includes:

To complete the complex, you will need a chair with a back and dumbbells, as in the previous workout. This workout will help get your waist and arms back to normal.

Part 3

This is a short workout of ten minutes. If you buy a video course or watch it online, this workout will be shown there last, but if you are a beginner, start with it. You do not need any special skills or any equipment to perform the exercises.

The set of exercises includes:

  1. Warm up.
  2. Alternating squats and lunges.
  3. Push ups.
  4. Raises the body from a prone position.
  5. Raising the legs while lying down.
  6. Raising the pelvis while lying down.
  7. Rolls.
  8. Stretching.

The secret of a perfect figure

Cindy Crawford is a bright 90s fitness figure. Then every girl dreamed of getting the coveted cassette with Cindy's programs, because only in this way they could find a way to study according to the best program of that time. Time passes, but the program of Cindy Crawford "The Secret of the Perfect Figure" does not become less effective. The same secret will still help you find luxurious forms.

The set of exercises included in the program includes a wide variety of elements: from aerobics to strength exercises. The unique combination of these elements inevitably leads to an improvement in the silhouette by toning the muscles and burning excess fat deposits.

The secret of the ideal figure, you can watch online directly on our website. Doing fitness at home with Cindy Crawford just got easier! Plunge into the world of beauty and grace right now!

Cindy Crawford: exercises Secret of the perfect figure, lesson 1, 2, 3 in one video::

Almost all girls and women strive for an ideal figure, but each realizes her dream in her own way. As for fitness, some prefer to regularly visit clubs and exercise under the guidance of an experienced trainer, while others do it at home, scooping up the necessary knowledge from video tutorials.

For two decades now, video tutorials on shaping with Cindy Crawford have been invariably popular. They can be confidently called time-tested, because they have helped millions of women around the world with different social status and income to acquire the desired body.

Who is Cindy Crawfrod

One of the shaping stars of the 90s is the legendary model of the time, Cindy Crawford. She was born in 1966, 20 years ago she was the face of many world brands, world catwalks could not do without the presence of this beauty.

Many years have passed, many other video courses on fitness and shaping have appeared, but some of most demanded there are still classes with Cindy Crawford. VK, YouTube and other resources contain these videos in free access, and you do not need, as girls of the 90s, to spend even on videotapes, all information will be free.

How to choose the right set of exercises

To achieve the desired results from sports, you need to choose the right set of exercises from Cindy Crawford, because there are several of them:

Before you start training, you need to take into account the following recommendations:

A set of exercises "The Secret of an ideal figure"

This authoring program from Crawford consists of three blocks:

  • two large workouts of 40 minutes each;
  • short lesson for 10 minutes.

Usually Cindy would do one workout in front of the ocean or elsewhere outdoors, and the other indoors. Classes can be alternated, for example, one day to practice according to one algorithm, and the second - according to another, on the other days it is limited to 10-minute workouts.

Shaping exercises with Cindy are very effective and involve all muscle groups. Probably, after the first session, the muscles may ache. But they will quickly tone up, and you will also get excellent stretching. Stretching exercises from Crawford are also great results. Exercising on a regular basis, you will quickly get a beautiful figure. All efforts can be in vain if you pounce on food immediately after training.

This complex, like other programs from Crawford, is good because the legendary model comments on everything in a very exciting way, tells in detail how to do crunches, lunges or squats correctly. In particular, during lunges, you should watch your knee, which should not protrude beyond the toe of the leg in front. It is worth noting that even during training in clubs, not every coach will dwell on this issue in detail. And some of them themselves do not know how to perform them correctly, which can lead to injury to the ligaments on the knee joint.

Other exercise programs

"The Secret of an Ideal Figure" is far from the only exercise program from a well-known model. You can find other video tutorials on the Internet.

For example, “Perfect body in 10 minutes” is a program that a celebrity developed together with trainer Radu. It is believed that it is the optimal combination of maximum effect with minimum investment in time. You need to do only 10 minutes a day, at least this is the declared interval. In fact, it may be different.

This set consists of warm-ups and exercises for key muscle groups. You do not need to purchase special accessories and look for a training room. You can do it both on the street and in an ordinary apartment.

More one set of exercises called "How to Achieve Perfection." It differs in that within an hour there is a load on all the muscles of the body. The training is thought out in such a way that changing positions occurs constantly, and repetitions are minimized. So, it includes 20 repetitions of abdominal exercises, and the rest will be performed 10 times.

The workout includes activities such as:

  • easy warm-up;
  • dynamic leg exercises with original exercises;
  • blocks for the press, interrupted by exercises for the chest, biceps and triceps, back and shoulders;
  • shallow stretch at the end.

Additionally, you will need dumbbells for chest exercises for training.

The complex "New Dimension" Crawford developed after the birth of her children, taking into account the problems faced by women after childbirth. Often it is extremely difficult to restore your shape, this complex is designed to help women do this without difficulty and unnecessary stress.

The program includes three levels of varying difficulty. They start with the minimum workload and end with the most difficult. Practicing this technique, you will quickly recover from childbirth and receive the necessary energy charge.

Diet by Cindy Crawford

If you decide to follow the programs designed by Crawford, do not forget about proper nutrition for maximum effect. The model itself believes that it should be balanced and nutritious. Eat regularly to maintain proper metabolic rate. Fasting is not recommended.

Cindy is eating 5-6 times during the day, there should be snacks between meals. This will maintain a moderate appetite, prevent hunger, accelerate metabolism, and the daily calorie intake will not be exceeded.

Crawford calls his favorite diet soup, in which the main dish is cabbage soup. Thanks to the diet, you can lose about 5 kilograms within two weeks. Nutritionists do not recommend observing it for longer than this period, since it includes a minimum protein content.

This soup is very simple to prepare. Chop the white cabbage and cook with the other ingredients:

  • parsley;
  • onions and green onions;
  • pepper;
  • carrots;
  • celery.

Additionally, you can add greens, beans or tomato.

Soup vegetables should contain a minimum of carbohydrates. Therefore, it is better to refrain from potatoes. This fresh soup is recommended to be eaten daily along with vegetables, black rice and fresh fruits with the exception of bananas.

Once a week, you can eat about 200 g of steamed chicken breast, drink a glass of milk and yogurt. Dairy products are allowed only low-calorie.

Acceptable drinks:

  • freshly brewed herbal or green tea;
  • natural coffee without sugar (rare);
  • vegetable juice;
  • drinking water.

You can occasionally indulge yourself with something tasty, but only if you then make every effort to burn calories.

You can get the shape of the famous top model by doing it regularly and actively, also enjoy life and be purposeful. According to Crawford, you cannot look for an excuse for your laziness, blame your unwillingness to study on busyness or lack of time. Everyone can find for training just half an hour a day.

Attention, only TODAY!

Her name has been thundering all over the world for more than a quarter of a century, glossy publications are vying with each other to achieve her part in various photo shoots, and eminent designers invite the model as their muse and create fashion items named after her.

Each representative of the fair sex wants to become at least a little as beautiful, and the male part of the population dreams of only one look of this diva.

We are talking about the unsurpassed Cindy Crawford - one of the legendary supermodels of the 90s.

Many women envy her figure and often ask themselves the question: how much time and effort should be spent to achieve such an ideal shape as Cindy's? TO a set of exercises for a supermodel developed and adjusted by one of the most famous and popular coaches in Hollywood. The training program has the impressive name "The Secret of an Ideal Figure", and in order to understand its features in detail, it is recommended to watch the video and repeat all the movements for Cindy herself.

Also, the article will tell you about the positive and negative aspects of the set of exercises, which has been used in practice for over 20 years.

Program description

Before you begin to understand the exercises themselves, it is worth saying a few words about the model herself, who, even in her 50s, continues to look better than many girls. Any model can envy Cindy's parameters:

  1. Chest circumference - 86 cm;
  2. Waist - 66 cm;
  3. Hips - 89 cm.

Throughout her long and eventful career, she took part in the filming of more than 600 magazines, and the supermodel is also known for being ranked 5th among the sexiest stars of the 20th century. The beauty Cindy is recognized as the most beautiful woman in the world, and she was also a successful host of the "House of Style" program on MTV.

Fundamental principles:

Do not confuse sports with exhausting workouts to the seventh sweat, Cindy's classes repeatedly confirm this. At the very beginning, you still have to work hard, but with each workout it will become easier and easier, you yourself will not notice how you get used to such activities.

Features of the set of exercises

You should not pay close attention to the fact that this set of exercises was compiled back in 1992, during this significant period its effectiveness did not decrease, while it is worth noting that some women began to perform a set of exercises from the moment of its creation and continue to practice it until so far, their physical fitness is at a high level, which again confirms that the effectiveness of these exercises is very high.

In addition, many famous models and stars are engaged in these exercises. As previously mentioned, the model lessons were compiled by the renowned trainer Radu and that is why they are so perfect.

This complex includes strength exercises with various elements of aerobics, fitness and callanetics, cardio and Pilates elements are also included. The main advantage is that no special equipment is needed to perform the exercises and fixtures. Cindy Crawford workouts take up a minimum of your precious time and can be safely done at home.

The pluses also include the fact that the video training will be held in the company of the star herself, because it is she who performs all the actions with you, and this, you must admit, is not the worst company for doing sports!

Let's go directly to the complex itself, it consists of 3 different workouts, 2 complexes, namely the second and third are "full", each of them will take about 40-45 minutes to complete. The very first part will only take 10 minutes of your free time. Just 10 minutes and you will become the owner of the same beautiful body as this famous model - however, it sounds impressive! But it really works.

The complex should start from the very first ten minutes, and when your body adapts to new loads, it is worth starting to gradually connect training numbers 2 and 3. After passing this stage, experts recommend alternating them at will.

Attention! Programs 1 and 2 should not be done at once on the same day, and a 10-minute workout is suitable only for those who have just started practicing with the video of Cindy Crawford an ideal figure or for those ladies who have absolutely no time for the duration of sports.

Lesson 1

This is a small workout, the duration of which is all 10 minutes, to complete it you will need absolutely nothing but desire and a small free space, it is for this reason that you can do it anywhere and anytime, it is also called Cindy Crawford exercise.

In her video course, Cindy removes this workout at the very end. But due to the condition that it is very difficult for newcomers to get involved, for a start, make out this video with the exercise program.

Lesson 2

This complex consists of the following exercises:

Before starting the exercises, you need to prepare all the necessary equipment, namely a chair with a back, a yoga mat and a light dumbbell weight.

Thanks to this complex, you can easily get rid of fat deposits in the thigh area.

Lesson 3

In this video, Cindy Crawford performs the following training stages:

  1. Short warm-up;
  2. Exercises for the legs;
  3. Exercises that engage the muscles of the shoulder girdle and arms;
  4. Press;
  5. And stretching.

The items for training remain the same as in the previous set.

The exercises in this video tutorial perfectly activate the process of fat burning in the abdomen and waist.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

In the 90s of the last century, a real boom in home workouts began, many thematic video courses were released. One of the best training videos of those years on the topic of fitness is Cindy Crawford's Secret of the Perfect Figure course. Cindy turned out to be a visionary trainer, so she developed a simple and accessible program. The complex requires a minimum of equipment and time, helps women of all ages to practice at home and maintain their beauty.

What is the success of the "Secret of the ideal figure" course

Even before the graduation in the early 90s, the course was predicted to be a resounding success, since at that time Cindy Crawford was at the peak of world fame. In the training video, the model openly says that the ideal figure, including her, is the result of daily hard work. Such words from the mouth of one of the most beautiful women on the planet are a powerful incentive that makes you work on your own appearance every day.

An important advantage of the Secret of an ideal figure is the way of presenting information: Cindy Crawford does not just talk about the effectiveness of various exercises, but she herself performs them. This creates the feeling of a group session, and doing it together is much more fun than doing it alone. The creators of the video took care of the rhythmic musical accompaniment that makes the activity livelier.

The exercises in the Cindy Crawford course are varied, which helps to work out all muscle groups and does not get bored during training. All elements are simple but effective thanks to the use of small weights and multiple repetitions. The weight of the dumbbells is selected individually, depending on physical fitness. For beginners, it is recommended to start with 1 kg dumbbells. Find out how to choose the right one for your classes.

A set of exercises from Cindy Crawford

Cindy Crawford's training course about the secret of an ideal figure cannot be unequivocally attributed to any one area of ​​fitness. The training program includes popular elements of aerobics, Pilates, callanetics, strength fitness. The course consists of three workouts that alternate successfully and help diversify the load.

Workout # 1 is a mini-workout for beginners and includes exercises for all muscle groups. For 10 minutes of the lesson, the audience, together with Cindy Crawford, perform a small warm-up, work out the muscles of the arms, legs, buttocks, chest and abs. As Cindy herself says, the ten-minute complex is convenient to perform at any time. The lesson will be easy, but effective.

Workout # 2 lasts 40 minutes and includes:

  • warm-up;
  • exercises for the muscles of the legs and buttocks;
  • exercises for the muscles of the chest.
  • warm-up;
  • exercises for the muscles of the arms and shoulder torso;
  • exercises for the abs;
  • stretching.

How to do the program correctly

The Cindy Crawford course is divided into three parts, so everyone himself determines the sequence of classes and their combination. However, there are some guidelines, adherence to which will help increase efficiency and prevent body overload. To perform the exercises, a minimum of equipment is required: a rug, light dumbbells, a chair with a back.

Beginners are encouraged to start their video tutorials with their first 10-minute workout. A simple, but intense ten-minute will load the muscles, help prepare the body for more intense loads. When the fulfillment of part No. 1 ceases to cause difficulties, it is permissible to move on to a more difficult level - to workouts No. 2, No. 3.

The second and third parts last 40 minutes, the pace is intense, so it is advisable to perform only one of the parts of the complex per day. For example, devote even days to work on the lower body and chest with workout number 2, and odd days to work out the muscles of the arms, shoulders, and the press with lesson number 3. In each lesson, it is permissible to increase the load, including part number 1.

Video lessons of the course "The Secret of the Perfect Figure"

Regular implementation of all three parts of the "Secret of an ideal figure" course is the key to a slim figure and good health. During the workout, everyone gets excellent cardio and strength training, necessary to get rid of excess weight, to form a beautiful relief. The order of implementation of the parts of the complex is determined individually, Cindy is not established with respect to this strict rules.

Part 1

A simple yet intense 10 minute workout is just the thing for busy women. During a short session, Cindy Crawford shows exercises for warm-up, strengthening the muscles of the arms and legs, pulling up the buttocks, abdomen, and chest. It is convenient to perform the complex both in the morning - as a charge, and in the evening - for a little warm-up after a hard day's work.

Part 2

The second part of the "Secret of an ideal figure" course is aimed at the formation of slender legs, a toned chest, elastic buttocks. Together with the beautiful Cindy Crawford, everyone will have to give their best in 40 minutes. The complex is not easy, it requires some preparation. Required inventory: chair with backrest, rug, dumbbells.

Part 3

Lesson number 3 from the cycle "The Secret of an Ideal Figure" is devoted to exercises to create a slender waist, relief abs, beautiful shoulders, arms. For exercises on the muscles of the arms, dumbbells weighing 1–3 kg are required. You also need a mat - to work out the muscles of the press. The complex is intense, therefore it is recommended to perform it only with good health and the presence of sufficient physical training.



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