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Body pump is a fitness exercise that is very popular nowadays and is most often chosen by women. Nevertheless, more and more men are becoming persuaded to engage in this kind of physical activity. Body pump exercises are performed with weights, most often using a barbell, and the load is individually adjusted to each person.
Body pump – strength and endurance exercises with music
Body pump it’s group fitness exercises based on strength and endurance, which burn fat, strengthen muscles and improve condition. They are performed to the rhythm music, therefore, they are based on a certain choreographic arrangement, and while exercise barbells, dumbbells, plates, step and mat are used. Classes are conducted by qualified trainers who control the correct technique and select the appropriate one exercises.W body pump plays a very important role muzykabecause it determines the rhythm of training. It is changed (with choreography) every three months. While body pump the “the rep effect” technique is used. It is based on the use of small loads with a large number of repetitions. The classes usually involve 70 to 100 repetitions for one body part, and the training is based on such repetitions exercisessuch as squats and lunges with a barbell, bench press, tosses, deadlifts, rowing with a barbell, push-ups, heels, exercises on the abdominal muscles. During one piece of music, one muscle group is exercised. The individual sequences are always finished with stretching exercised the muscle part. Great advantage body pump is that you can easily adjust and regulate the loads according to your own abilities. Body pump exercises it was first developed in the early 90s by Phillip Mills – an athlete from New Zealand. In Poland, it has been gaining popularity only recently.
What are the benefits and effects of body pump exercises?
First – as a result of execution body pump exercises large amounts of calories are burned. During one-hour classes, up to 600 kcal is burned. Secondly – by exercising 2 to 3 times a week, you can very quickly notice the first effects that are noticeable after the first month. Exercises body pump they sculpt muscles without excessive growth of muscle tissue (which women often care about) and help fight cellulite. Additionally exercises body pump They bring many health benefits, positively influencing the heart and spine, fighting its ailments and lowering the risk of osteoporosis.
Always remember about a proper diet adjusted to increased physical activity. You can support her with the use of specialized preparations, e.g. sports nutrition.
Sample body pump exercises
Before each training, you should thoroughly warm up, and after training, you should not forget about stretching your muscles properly. Body pump of course, you can do it at home, but sometimes it’s good to go to professional classes that will teach us many new ones exercise and allow you to develop the appropriate technique. If we have a barbell, it is easy to perform body pump exercises at home. An example training can be: hip trust 12 x 3 – deadlift 12 x 3 – squats with a barbell on the shoulders 20 x 3 – rowing with a barbell 12 x 3.
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