Les Mills is a well-known group of trainers who have many years of practical training experience. They developed a special direction as something between aerobics and working with free weights in the gym.
This is something new
The body pump is a modern training technique that focuses on fast fat burning and, as a result, weight loss. It can be called a new working technique, the goals of which are achieved by leaps and bounds, while not only not causing harm to health, but also strengthening it. It should not be confused with Reebok-pamp, a trademark of shoe products.
The peculiarity of all exercises is that they are performed with a barbell or dumbbells. But unlike typical men's training in the gym, everything happens with a very large number of repetitions and at a fast pace. Such a pump-up exercise develops muscle endurance and creates the corresponding muscle corset.
Rhythmic music is the key to a successful workout
Like other types of such training, classes are held to rhythmic melodies that stimulate the nervous system and make you work even more actively. Fast music, pump-training - and nothing more is needed to create an ideal figure !
If you want to have a slim body, then such exercises are created just for you.
More details about the workouts themselves
The body pump is a rhythmic strength training. This is due to the peculiar methods of conducting classes.
Unlike other types of aerobics, in such workouts, an additional load is used not only during the basic exercises, but also during a routine workout. Basically they train with a special barbell weighing from 2 to 20 kg, depending on the level of preparation of the athlete.
Since weights are used from the first minutes of training, special attention is paid to a good warm-up and warm-up of muscles. Otherwise, you may be injured.
To maximize the use and strain of all muscle groups, a variety of exercises are performed. The most common are: various types of bench presses, rods, squats, bends with a barbell.
Usually, the first part of the training is dedicated to the main muscle groups: pectoral, dorsal, lumbar, and leg. Then they move to smaller, for example, the muscles of the hands. The end of the training is focused on working out the abdominal muscles.
Develops breathing and strengthens the heart.
If the body-pump exercise is carried out correctly, then not only muscles develop on it. Very well developed lungs, breathing. Beginners often experience shortness of breath 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 stamina.
The cardiovascular system also develops due to the constant movement of athletes during training.
What are the benefits?
Since the body pump is a separate area of strength training, it has characteristic training features that contribute to the growth of its popularity:
- Although the work is carried out with 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 to not only lose weight, but also give elasticity and strength to the muscles. This combination is especially useful for girls who want to get a beautiful relief on the buttocks or other parts of the body.
- Due to the fact that the body pump is a direction of training in which it is not customary to carry out the same program for more than 3 months, training days are productive and uneven. Scientists have long proved that by training the muscles in different ways, the athlete several times increases the effect and the result from each training. And vice versa, if you constantly perform the same exercises, the body gets used to such a load, and a period of stagnation begins, when no development occurs.
- Depending on the level of training, 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 tension of all the muscles of the body, fast and large-scale calorie burning is achieved .
- Pump aerobics is so versatile that advanced athletes as well as beginners can do it. The amount of load is easily regulated by different weights, which have to be lifted in the exercises. Usually, a beginner starts with the smallest dumbbells that are in the gym (1.2-2 kg.). Those who already have the appropriate training use a barbell or heavier dumbbells.
- Very high intensity with the highest possible load. The last repetitions of each exercise should be accompanied by muscle failure, which will mean that the muscles have worked out at 100%.
- Due to the fact that all exercises are performed with extra load, non-compliance with the recommendations of the trainer, as well as violations of the technique of correct performance, can lead to serious injuries. Therefore, sports discipline should be in the first place.
It will not work to be "pumped"
You will not build big muscles using this training technique. Working with 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 load that you need. Better you know the capabilities of your body, no one will. Therefore, if you feel that the weight used is small or too large, change it in a suitable direction.
Many calories burned
The average person in the process of such training burns 500-600 kcal. For example, in the gym, working with heavy weights, athletes burn 200-300 kcal. But in order to burn the really declared number of calories, you must perform exercises with the prescribed intensity and with the maximum possible weight. Do not do faster or more than you physically can, without violating the technique of doing the exercises.
Conclusion
If you decide to engage in a body pump 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 harder than you. Do not chase after them. The body pump is not just movement to the music, it is a very big load for the whole body.
Remember that at each training session you are not fighting with other athletes, but with yourself yesterday, with your laziness. Set a goal - to improve the results that you obeyed in the previous training.
Increase the load gradually as your body strengthens. Do not be afraid to ask questions to the coach.