Who Is Rida Kashipova?
Rida Kashipova is a fitness model and emerging social media celebrity from Moscow, the Russian capital.
She communicates with her fans frequently; she responds to their comments, uploads pictures and videos of her exercises, and shares inspirational messages.
Short Career of Rida Kashipova
Rida Kashipova didn’t always live in this manner, either. She trained in gymnastics as a child and attended dancing lessons, confident that these activities would give her the toned appearance she desired.
She remained slender and “thin” throughout her adolescent years, though, so this did not take place.
Rida didn’t begin to see improvements in her physique until she joined a gym in 2013. She had recently started a weight training regimen, and the results had made her “enthralled” with herself.
Rida started sharing her transformation with the internet community as soon as it happened, which helped her land new modeling and fitness modeling jobs and develop a fulfilling lifestyle and profession for herself.
Body Measurements of Rida Kashipova
| Full Name: | Rida Kashipova |
| YEAR OF BIRTH: | 1996 |
| ERA: | 2010 |
| PROFESSION: | Fitness Model |
| NATIONALITY: | Russian |
| WEIGHT: | 135 – 145lbs (61.2 – 65.8kg) |
| HEIGHT: | 5’10” (177.5cm) |
Accomplishments
- Social Media Personality
- Professional Model
Training
Rida Kashipova changed her routine so that she can use it as an aerobic and strength workout at the same time. She accomplishes this by taking only brief breaks in between sets, keeping her heart rate up the entire training session.
In addition to being more time-effective, Rida has discovered that this method of training results in greater muscle development and fat reduction than a typical strength training-cardio split.
Her exercise sessions last around an hour and a half. Rida will work on a range of exercises that focus on her favorite muscle areas to train—the glutes, legs, arms, and abs—during this period.
Rida’s Exercise Program
Rida works out five times a week; her rest days are Saturdays and Sundays. She mainly uses light weights while working on form and muscle contraction.
This is the format of her exercise regimen for muscular toning;
Monday: Legs (Glute dominant) and Abs
- Aerobic exercises for 15-30 minutes
- Squats, 5 sets of 12-20 reps (pyramid sets)
- Lunges, 3 sets of 12-14 reps
- Leg Press, 3 sets of 18-20 reps
- Smith Machine Calf Raises, 8 sets of 12-20 reps
- Crunches, 3 sets of 20 reps
- Swiss Ball Twisting Crunches, 3 sets of 20 reps
Tuesday: Arms
- EZ Bar Biceps Curls, 3 sets of 12-20 reps
- Dumbbell Hammer Curls, 3 sets of 12-20 reps
- Cable Biceps Curls, 3 sets of 12-20 reps
- Cable Triceps Pushdowns, 3 sets of 12-20 reps
- Close-grip bench press, 3 sets of 12-20 reps
- Dips, until failure
Wednesday: Shoulders
- Aerobic exercises for 15-30 minutes
- Seated Dumbbell Shoulder Press, 3 sets of 12-20 reps
- Lateral Raises, 3 sets of 12-20 reps
- Dumbbell Front Raises, 3 sets of 12-20 reps
- Rear Delt Flys, 3 sets of 12-20 reps
Thursday: Back
- Deadlifts, 3 sets of 8-12 reps
- Pull-ups, 3 sets of 6-10 reps
- Lat-Pull downs, 3 sets of 12-20 reps
- Seated Cable Rows, 3 sets of 12-20 reps
- Cable Face-Pulls, 3 sets of 12-20 reps
Friday: Legs (Quads and Hamstrings dominant) and Abs
- Squats (legs shoulder-width apart), 5 sets of 12-20 reps
- Leg Extensions, 3 sets of 12-20 reps
- Lying Leg Curls, 3 sets of 12-20 reps
- Seated Calf Raises superset with Standing Calf Raises, 3 sets of 12-20 reps
- Smith Machine Calf Raises, 3 sets of 12-20 reps
- Crunches, 3 sets of 12-20 reps
- Swiss Ball Twisting Crunches, 3 sets of 12-20 reps
- Hanging Leg Raises, 3 sets of 12-20 reps
Nutrition
It’s obvious, as Rida Kashipova points out, that cardio by itself is insufficient to sustain a physique like hers. She meticulously tracks her macros to ensure that she never exceeds her daily calorie allotment to maintain her striking appearance.
Rida Kashipova only consumes lean meats, Greek yogurt, low-fat cheese, and egg whites as sources of protein. She takes a fish oil supplement to augment her diet because she doesn’t like fish too much.
Her sources of carbohydrates are fruits, whole-wheat bread, and brown rice. She consumes fats in the form of avocado, egg yolks, almonds, and olive oil, among other items.
Naturally, there isn’t a lot of room left for cheat meals. Rida will make up for it if she ever has one by doing an hour or two of cardio in addition to her usual weight lifting.