آموزش بدنسازی Les Mills - BODYPUMP® Kit 65 [Tutorial]

Les Mills - BODYPUMP® Kit 65 [Tutorial] | 1,4 GBBODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast!

BODYPUMP® - the most popular fitness program in the world. BODY PUMP - is a system of low-shock training using lightweight poles. Training is particularly aggressive drive, and brings a lot more results and fun than traditional monotone weightlifting. It is suitable for both men and women of all ages. Length of training 60 min. BODY PUMP - perfect fitness for those who want to create a beautiful muscular relief, but that misses in the gym. In addition, BODY PUMP - an ideal type of classes for those who do not like choreography, but prefers the power training. BODY PUMP - aerobics aims to correct the figures and to strengthen muscles. The complex consists of training exercises with a special mini - bar, weighing from 2 to 20 kg in the soft shell.

The overall objective of a BODYPUMP™ class is to improve strength and endurance in the major muscle groups and, in doing so, burn calories.

Each of the tracks has a specific training objective and is purposely sequenced for maximum effect.

The standard length of each class is 10 tracks and 60 minutes. An optional 45-minute, eight-track format is also available, omitting the triceps and biceps tracks.

Track names and training objectives are as follows:

1. Warmup

The opening track is designed to warm up all the major muscles and prepare the body for the workout ahead. First we adopt the BODYPUMP™ set position of standing upright with great posture, heels under hips with the toes turned out slightly. The tummy is held in tight, the chest is proud with the shoulders down and back and knees are soft… Then we do shortened versions of each of the main exercises to follow, warming up all the major muscle groups and preparing the body for the workout ahead.

2. Legs/squats

The first real working track targets the biggest muscle groups of quadriceps, gluteals and hamstrings with squats performed at different speeds – slow for strengthening and toning, fast for burning calories. Participants will use their heaviest weight selection for this track.

3. Chest

The focus changes from legs to the upper body and lighter weights are used as participants lie back on their bench to work the barbell up and down at chest level. This track targets the major muscles of the chest, shoulders and triceps with moves of varying range and intensity.

4. Back

Participants return to the standing set position for the most athletic track of the class. A selection of lifts and deadrows trains the postural muscles of the upper-mid and lower back and the cardio-vascular system soars with clean and presses, where the barbell is lifted high above the head. This engages all the muscles of the upper-mid and lower back, as well as working the gluteals and hamstrings.

5. Triceps

Time to lie back on the bench again and sculpt and tone the triceps using lighter weights. The barbell is held at chest level and lowered toward the forehead or chest by bending the arms at the elbow. Other moves may include tricep kickbacks using a single plate, tricep push-ups and tricep dips.

6. Biceps

Similar of slightly lighter weights are used to isolate and train the biceps with a succession of lifts and curls.

7. Lunges

Weights are optional in the lunge track, which revisits and trains multiple leg muscles by extending one leg forward (on or off the bench) and dropping the back knee towards the floor.

8. Shoulders

Barbells and single, hand-held plates are used in this track to work all areas of the deltoids in a range of different ways. Exercises can include lateral raises with plates, upright rows, rotator and overhead presses – and the ever-faithful push-ups.

9. Abdominals

The last working track is focused on all areas of the body’s core, relying heavily on the use of sit-ups and leg raises, with bodyweight ‘hovers’ and ‘planks’ also frequently incorporated. Single plates may be placed on the chest or lifted overhead to increase the work-load.
10. Cooldown

Soothing music is usually used to accompany a final sequence of stretches to complete the workout and help reduce any risk of muscle soreness or injury.

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