Les Mills BodyPump Is Now An At Home Workout Called PUMP! Jan 23, 2012 by Tatianna. Hello readers of Loving Fit, this is a guest post by Paul Atkins. If you’re already scratching your head thinking how is this possible, you’re not alone. BodyPump is a new and exciting way to introduce fitness and exercise into people’s lives, and exercise classes are popping up everywhere. One of the current fitness workouts is BodyPump. Although started originally in New Zealand by Les Mills in 1991, Body Pump has now taken hold globally as a great class for people of all levels of fitness. Sep 29, 2014 Get a full body workout right from home with this strength training video. Be prepared to sweat with this total body pump workout, all you need is a barbell or some dumbbells. Get ready to tone and tighten all the major muscles in your body. At Home Total Body Pump Workout with Weights. Pump training consists of lifting light weights for a high number of sets and reps with short rest periods. The goal is to deliver a wicked pump to the working muscles to trigger an increase in muscle growth via sarcoplasmic hypertrophy. This type of muscle growth increases the fluid like substance.
Body Pump is a strenuous, weight-oriented exercise program designed by Les Mills International. Incorporating specific audio tracks designed to guide students through the hourlong exercise, Body Pump focuses on strengthening eight separate muscle groups by lifting, thrusting and squatting with various weights. If you want to receive the health benefits of this highly demanding workout without attending one of the 10,000 gyms offering the service, you can learn the basic techniques while practicing in your own home. With dedication and a willingness to safely experiment with weight lifting, practically anyone can learn the Body Pump exercise routine.
A woman is curling free weights. (Image: mtoome/iStock/Getty Images)
Step 1
Eat a meal rich in protein and carbohydrates at least two hours before beginning your Body Pump exercise. Drink at least 32 oz. of water before the routine to make sure that your body remains properly hydrated throughout.
Step 2
Prepare the exercise bench, mat, dumbbells and loaded barbell in a safe exercise location. Select an equal dumbbell weight for each hand that is roughly 60 to 70 percent of your one-repetition maximum. Try out the different weights until you have chosen a weight that poses a challenge after a few repetitions while not immediately exhausting you.
Step 3
Turn on the stereo so that the exercise CD is playing and begin by doing biceps curls with your dumbbells, holding the weights so that you can smoothly lift each dumbbell up to reach your shoulder and back down. Alternate sides while performing eight repetitions for each set, slowing the lifting sequence as you feel your biceps begin to burn. Complete three to four sets before moving on.
Step 4
Complete three to four sets of the single-arm seated overhead triceps extension by sitting on the exercise bench and lifting a dumbbell over your head. Carefully bend back your arm so that the weight comes down behind your head in a straight line. Straighten your arm once more. Alternate arms until you have worked out both your right and left biceps and triceps muscle groups.
Step 5
Perform the standing barbell curl by lifting the loaded barbell with both hands until the bar rests immediately below your hip bones in front of you. Grip the bar with your hands one to two feet apart and slowly lift the bar as if you were completing a bicep curl with two dumbbells at the same time. Complete three sets of eight repetitions before moving on.
Step 6Les Mills Body Pump Workouts
Finish your Body Pump exercise routine with the barbell squat power lift. Carefully place the barbell on your shoulders immediately behind your neck. Make sure the bar is comfortably resting on your shoulders as you jut your head forward to create a resting place for the bar. Slowly squat down by bending your knees and sitting down with your hips as if you were sitting in a chair, while leaning forward to maintain balance. Complete two sets of eight squats.
Things You'll Need
Tips
For barbell safety, enlist an exercise partner or “spotter” to help guide your squats and lifts. If you seem too weak to finish a repetition at any point, your spotter can safely remove the weight from you, allowing you to safely reach your maximum potential in the exercise.
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Warning
Always consult your personal physician before beginning any exercise regimen involving free weights. For individuals who have never lifted weights before, attending a Body Pump class is the safest way to learn how to hold, lunge and lift with your weights under supervision. If you experience severe pain during any point of the exercise, stop immediately and contact your doctor if symptoms persist.
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