"Skalpel" is the most popular training of Ewa Chodakowska. You don't have to wait long for the effects of "Scalpel" - the first results are visible after 2 weeks, even though the exercises are calm and done slowly. A little more difficult is the new version of the training: "Scalpel Challenge" intended for more advanced people. Check the rules and effects of "Skalpel" by Ewa Chodakowska.
Contents:
- "Skalpel" - training rules
- "Scalpel" - training effects
- How often should I exercise the "Scalpel"?
- "Skalpel" - opinions about training
- "Scalpel Challenge": what is it?
Effectsprovided by " Skalpel "Ewa Chodakowska , determined its enormous popularity among thousands of Polish women.Opinionsabout the training are mostly positive - no wonder that Ewa Chodakowska decided to publish it in the new version en titled "Scalpel Challenge".
What are the rules of both trainings and what are the effects of "Scalpel"? Find out in the article below.
"Skalpel" - training rules
Ewa Chodakowska has developed a training that is supposed to affect the body literally like a plastic surgeon's scalpel - to sculpt, slim it and firm it. The "Scalpel" is based on seemingly simple and very precise exercises, which in fact turn out to be quite demanding. If you have rarely exercised before, after the first training you will surely feel every muscle - but it is a sign that the "Scalpel" works and actually brings results.
The entire workout lasts 40 minutes and consists of peaceful exercises that involve the entire body, in particular: the abdomen, thighs, arms and buttocks. The "scalpel" aims to strengthen the muscles from the inside, lengthen them and slim them, thanks to which the silhouette becomes firmer and the skin more tense.
The exercises proposed by Ewa Chodakowska as part of the "Skalpel" training include:
- raising arms while standing on tiptoes,
- squats with toe climbing,
- lunges and lunges with knee lifting,
- lifting the leg to the side and pulsating,
- glute bridge (lifting the hips while lying down),
- sideways hips lift,
- various types of crunches (e.g. oblique).
During the "Scalpel" trainingyou have to remember a few rules:
- We breathe evenly, we exhale when tensing our muscles, inhale when relaxing;
- We keep the abdominal muscles constantly tense (Ewa herself reminds about it during exercises);
- We exercise at an even pace, we do not "jerk", we do not slow down, but we do not accelerate;
- We make every move very carefully;
- If we can't do all the repetitions, do as much as we can, but with attention to technique;
- For optimal effects, repeat "Scalpel" 3-4 times a week, but necessarily with a break between training sessions of at least 1 day.
Check: KICK FIT - a new slimming program by Ewa Chodakowska. What is it?
During a 40-minute workout with Ewa Chodakowska, you can burn up to 450 kcal.
- Effects after 4 weeks
After a month you should see clear effects of "Scalpel" - according to the opinion of many women, after 4 weeks you can lose up to 10 cm in the circumference of the thighs and abdomen, and get rid of cellulite.
- Effects after 6-7 weeks
After the next 2-3 weeks you will notice a clear sculpting of the figure - it will become slimmer, the pupa will be lifted, and the quality of the skin, its tension and firmness will definitely improve.
- He alth effects
"Scalpel" also brings he alth effects. Thanks to the release of the so-called Happiness hormones, exercises suggested by Ewa Chodakowska will quickly de-stress you and improve your mood. People exercising according to the instructor's rules have regulated blood pressure and cholesterol levels. In addition, regular exercise helps to cleanse the body of toxins, increases its endurance, and also improves the functioning of the nervous system, which works more efficiently with the muscles.
See: Dominika Gwit - how did she lose 50 kg? What diet was she on?
Problem"Skalpel" - with or without a diet?
Remember that the effects of "Scalpel" without a diet will be less spectacular than those you can get by including an appropriate nutritional plan. For best exercise results, calculate your daily caloric needs and then subtract 200-300 kcal from it.
Eating foods with the calorific value calculated in this way and exercising "Scalpel" will lose weight by about 1 kg per week. This gives 4-5 kg per month - the ideal weight loss rate that will allow you to avoid the yo-yo effect.
How often should I exercise the "Scalpel"?
Ewa Chodakowska recommends exercising with her at least 3 times a week. For enhanced effects, in addition toScalpel, it is worth doing cardio workouts that accelerate fat burning and increase metabolism. It can be, for example, training on a stationary bike, on a stepper, elliptical cross trainer, running, swimming, jumping rope. Interval training also gives very good results, but it's better to include it in your exercise plan when you get a little bit of shape.
Cardio and interval workouts can be done on days off from exercise or after finishing the "Scalpel" workout.
"Skalpel" - opinions about training
See what users of the Poradnikzdrowie.pl forum say about "Skalpel":
I exercised "Scalpel" 3 times a week, I couldn't do more by work (…) The worst was the exercises in the squat with bent knees, my legs shook very much and at first I couldn't stand it, but then it was getting better. Overall, I recommend it, because I lost 4.5 kg :) Maybe it's not a lot, but I was happy.- Beataa writes on forum.poradnikzdrowie.pl.
I have been practicing "Scalpel" for a month. At the beginning I decided to exercise every day, but after a few days my knees started to ache and I had sore muscles. The exercises are really hardcore. So I decided to exercise 3-4 days a week, it was still hard, but I got motivated somehow and you can actually see the effects, and I'm not on any special diet, I eat normally. Here are my results: bust -3 cm (sadness), waist -2 cm, hips -6 cm (yeah!), Thigh -4 cm.
I would like to exercise more often, although not with motivation, but I will tell you that it is worth it, because these 4 weeks have better results than in the last six months when I exercised something else.- writes on forum.poradnikzdrowie.pl Ola24.
"Scalpel Challenge" - what is it and how is it different from "Skalpel"?
"Skalpel Challenge" is a new version of the basic version of the popular Ewa Chodakowska's training. First of all, it is a more difficult version, so it should not be used by complete beginners - it is better to practice "Scalpel" for a minimum of a month, and then move on to "Challenges".
The training under the "Challenge" lasts 45 minutes and was released together with another DVD, which recorded the largest 30-minute group training in history with Ewa Chodakowska at Pola Mokotowskie in Warsaw. So when buying one edition, we have 2 training programs.
"Challenge" differs from the basic "Scalpel" in that it is more intense. Ewa promises that the effects of the exercises can be seen after 12 training sessions and include: a flat stomach, shapely legs, firm buttocks, slender arms and a strong back.
"Scalpel Challenge" should be repeated 3-4 times a week, afor optimal results, it is worth following a he althy diet.
See what Ewa Chodakowska says about "Skalpel"
Source: Dzień Dobry TVN / x-news