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The secret behind the Bodypump’s 30-year success story lies in its dynamic workouts that combine aerobics and strength training. The fastest way to get yourself in good physical shape can be used by anyone.
Difficulty level: For advanced
Bodypump is a weight training system developed by fitness company Les Mills International. Classes are based on the science-based principle “The Pep Effect” – strengthening muscles through frequent repetition at a fast pace of exercises with small free weights. In one workout, from 800 to 1000 repetitions of each exercise are performed.
This technique allows:
- increase strength without increasing the volume of biceps and triceps;
- form proportional reliefs of the body;
- burn up to 600 kcal per hour of training and due to this, with regular exercises, reduce body weight in a short time.
Consistent study of the muscles of the arms, shoulders, chest, back, abs, buttocks, legs models and tones the entire body. Also Read: Abdominal and Back Workouts
Features of Bodypump training
The workout is divided into several segments – tracks focused on certain muscle groups. Bodypump is considered the best weight training for burning calories: studies have shown that doing tracks requires more energy than working with heavy weights at a slow pace.
All exercises in the program are performed with obligatory musical accompaniment. This sets the pace of each track, increasing as the athlete progresses and moves to a higher level of training. Also Read: Upper Body Workouts
How to start bodypump classes
The Bodypump workout cycle has options for different levels of fitness, from minimal to advanced. Beginners in weightlifting are advised to start with four tracks using the lightest weights or just an empty bar. Then, one track should be added every subsequent week to gradually hone your technique, build muscle strength and endurance without the risk of injury due to excessive tension.
- For group workouts, the fitness club provides step platforms and barbells with weight discs.
- Athletes need comfortable clothing that does not restrict movement and fitness shoes with non-slip soles.
Intense exercise during training causes profuse sweating, so it is necessary to have a personal towel to remove excess moisture from the skin, as well as a bottle of water to maintain the hydrobalance in the body and maintain a drinking regimen. Also Read: Weight Loss Workouts
Top XNUMX Reasons to Start Bodypump Workouts
- Bodypump provides a good cardio workout through fast, dynamic movements that increase heart rate.
- A high number of repetitions trains the muscles so that they work with low resistance for a long time. This improves muscle endurance.
- Bodypump exercises improve blood circulation and increase muscle elasticity, which reduces tension in the spine and joints.
- Regular weight training improves metabolism. According to data published in the journal Medicine & Science in Sports & Exercise, people who follow the Bodypump system burn fat and calories faster than those who train with heavy weights.
- Studies show that training with a high number of repetitions and low load increases bone density, reduces the risk of osteoporosis, osteopenia.
Positive changes regarding weight loss, muscle tone and relief are noticeable after a month of constant training. Also Read: Lower Body Workouts
Basic exercises for weight training
The standard workout format that most gyms adhere to is a full 60-minute session. It consists of 10 tracks lasting 4-5 minutes, each of which is designed for a specific muscle group. Start with a warm-up to work out the techniques and movements that will be used in the main part of the workout.
- After that, they move on to working out the muscles of the legs, buttocks, chest, back with the help of squats, traction, deadlifts, presses and pushes from the chest.
- Then the focus shifts to the muscle groups of the upper body – triceps, biceps, shoulders. Push-ups with a wide setting of hands, barbell lifts, lifts and breeding of arms with weight are done.
- Work on the floor is performed without weights and is aimed at strengthening the muscles of the core. Leg raises and various options for turns, planks, twists are performed.
The workout ends with stretching exercises, weights are not used. See also: strength training
Recommendations for Bodypump Workouts
The target audience of Bodypump has no clear boundaries. Both men and women of any age, overweight or normal weight, both those with athletic achievements and inexperienced beginners, can engage in this type of fitness.
Restrictions may apply to pregnant women. The question of starting or continuing their training is decided after consultation with a personal doctor and fitness trainer. Also Read: Core Workouts
For people with a sedentary lifestyle, classes with a large number of repetitions of exercises and light weights are simply necessary: they allow you to quickly get rid of the consequences of physical inactivity – the development of obesity, muscle atrophy, metabolic disorders. Those who want to have a strong, toned body with relief, but not pumped muscles, will appreciate the high effectiveness of Bodypump training.