Body-Pump. Pump - what is this?

Les Mills is a well-known group of coaches who have many years of practical training experience. They developed a special direction as something between aerobics and work with free weights in the gym.

This is something new

Body-Pump is a modern method of training, which focuses on rapid fat burning and, as a result, weight loss. It can be called a new working method, the set goals of which are achieved by leaps and bounds, not only not damaging health, but also strengthening it. It should not be confused with "Reebok Pump" - a trade brand of footwear products.

The peculiarity of all exercises is that they are performed with a barbell or dumbbells. But unlike typical male training in the gym, everything happens with a very large number of repetitions and at a fast pace. Such pampas training develops muscular endurance and creates an appropriate muscular corset.

Rhythmic music is the key to a successful workout.

Like other types of such training, classes are conducted under rhythmic melodies that stimulate the work of the nervous system and force you to work even more actively. Fast music, pampa training - and nothing more to create the perfect figure !

If you want to have a slender body, then such exercises are designed just for you.

In more detail about the trainings themselves

Body Pump is a rhythmic strength training. This is due to the peculiar methods of conducting classes.

In contrast to other types of aerobics, in these exercises, additional workload is used not only during the execution of the basic exercises, but also with the usual warm-up. In general, they train with a special barbell with a weight of 2 to 20 kg, depending on the level of training of the athlete.

Since weights are used from the first minutes of training, good warm-up and warming up of the muscles is given special attention. Otherwise, you may get injured.

To maximize the use and tension of all muscle groups, a variety of exercises are performed. The most common are: different types of presses, drafts, sit-ups, slopes with a barbell.

Usually the first part of the training is dedicated to the main muscle groups: thoracic, dorsal, lumbar, foot. Then they move on to smaller, for example, the muscles of the hands. The end of the workout is concentrated on working out the abdominal muscles.

Develops breathing and strengthens the heart

If the body pampering session is carried out correctly, then not only the muscles develop on it. Very easy to develop lungs, breathing. Beginners often have shortness of breath already from the first minutes of the load. Advanced athletes necessarily include jogging in their rhythm of life, and this contributes to a serious increase in their endurance.

Also, the cardiovascular system is developing due to the constant movement of athletes during classes.

What are the benefits?

Since body-pamp is a separate direction of strength training, he has characteristic training features that contribute to the growth of his popularity:

1. Although the work is done with an additional load on the body in the form of a bar or dumbbells, the intensity and number of repetitions are quite large. This combination of power and aerobic load allows you not just to lose weight, but also to give elasticity and strength to the muscles. This combination is especially useful for girls who want to acquire a beautiful relief on the buttocks or other places of the body.
2. Due to the fact that body-pamp is the direction of the training, in which it is not customary to perform the same program for more than 3 months, training days are productive and non-uniform. Scientists have long proven that by training muscles in different ways, the athlete multiplies the result and result from each workout several times. Conversely, if you constantly perform the same exercises, the body gets used to such a load, and the period of stagnation begins, when no development takes place.
3. Depending on the level of training the classes last 50-60 minutes. During this time, a variety of exercises are performed to maximize the use of all the muscles of the body. Due to the intensity and strain of all the muscles of the body, rapid and large-scale burning of calories is achieved .
4. Pump aerobics is so universal that it can deal with both advanced athletes and beginners. The size of the load is easily regulated by different weights, which have to be raised in exercises. Usually beginners start with the smallest dumbbells that are in the hall (1.2-2 kg.). Those who already have the appropriate training, use a bar or heavier dumbbells.
5. Very high intensity with the greatest possible load. The last repetitions of each exercise should be accompanied by a muscle failure, which will mean that the muscles have worked 100%.
6. Due to the fact that all exercises are carried out with additional load, failure to follow the recommendations of the coach, as well as violations of the technique of proper performance can lead to serious injuries. Therefore, sports discipline should be in the first place.

It will not be possible to be "pumped over"

You do not pump up big muscles using this method of training. Working with the optimal load, you can find only the perfect relief. Do not worry about becoming huge, using a barbell or dumbbells in training.

It is always worth remembering that the coach can not accurately determine the workload that you need. No one will know your body's capabilities better. Therefore, if you feel that the weight used is small or too large, change it to the appropriate side.

Burns a lot of calories

The average person in the process of this training burns 500-600 calories. For example, in the gym, working with heavy weights, athletes burn 200-300 calories. But in order to burn the really stated amount of calories, it is necessary to perform exercises with the prescribed intensity and with the greatest possible weight. You should not do it faster or more than you physically can without violating the technique of doing the exercises.

Conclusion

If you decide to do bodypump and are a beginner, then do not try to do the impossible in training. Probably, you will be surrounded by experienced athletes who can load their body much more than you. Do not chase them. Body Pump is not just movement to music, it's a very big load for the whole body.

Remember that at every training you fight not with other athletes, but with yourself yesterday, with your laziness. Set a goal - to improve the results that you obeyed the previous training.

Increase the load gradually, as you strengthen your body. Do not be afraid to ask questions to the coach.