Body pump is a challenging but simple exercise. It only needs people of different ages and physical conditions to use barbell with adjustable weight as auxiliary equipment to exercise major muscle groups and strengthen cardiopulmonary function. The characteristics of barbell aerobics are: it is a really fast and effective exercise to burn fat, so it can get the best body shape as soon as possible, accelerate the consumption of calories and increase the basic metabolic rate at the same time. Because barbell aerobics does not jump or dance, it is easy for ordinary people to get on hand, and it is the best exercise to reduce weight and improve muscle endurance and sculpt body shape.
Aerobic barbell exercise, in English, means' charging the body '
It can let you experience the relatively fast slimming exercise, use barbell to combine aerobics and music to improve the effect of fitness, shape charming body shape, can make your body and mind fully relaxed, the principle of slimming is mainly through appropriate weight and continuous physical exercise to consume heat, passionate music, strong will and loud shouting. It can not only speed up the metabolism of the exerciser, burn fat quickly, but also exercise the endurance of the exerciser, improve self-confidence, refresh your spirit, and keep you in a good working state. Now most people have a lot of work pressure, and they will choose barbell exercise to reduce pressure. For urban white-collar women, barbell exercise is also an easy to accept Fitness programs.
Barbell exercise can enhance women's bone density and shape the body
Many of the barbell exercises are done with standing posture, which will make the muscle tissue of many parts of the body bear weight, and repeat the exercises to strengthen metabolism. Its main role is to shape muscle shape, and enhance the strength, durability and bone density of muscle. According to the research and investigation, a 60 minute barbell exercise class consumes an average of 556 calories for men and 390 calories for women.
Barbell exercise uses a standardized training method to carry out a series of free weight-bearing exercises, so that the trainers can get more passion from the group barbell training. What's more, many women practice together. They can inspire, drive and compete with each other to achieve the quantity and quality that one person can't achieve when practicing. When each movement is held for 3 to 4 minutes, women's endurance training has half the effect.
Course setting of barbell exercise:
Each routine of barbell drill is divided into 10 sections, each section is 5 minutes. In general, barbell exercises use a standardized training method to carry out a series of free weight-bearing exercises, to pursue the maximum intensity within the specified time, and challenge every muscle in your body.
When practicing, choose a barbell of appropriate weight, which is composed of 2.5kg, 5kg and 10kg respectively. You can make a choice through your own ability, and then match it with rhythmic music to inject energy into your teammates' shouts. The coach will adjust the weight of the barbell according to the physical condition of the exerciser. Doing different exercises consumes different calories, so you don't have to worry about becoming "five big three rough" after a long time.
The main action of the exercise is to hold the barbell for exercise, dance harmoniously in the music, and train with the body. Move the barbell up and down repeatedly in front of your chest, then lift it over your head and put it on your back, and then lift it up and down repeatedly behind you.
Stretch to avoid injury in barbell training
If it's for wrist and arm exercises, you can remove a piece of barbell piece, and hold the barbell piece in front of you and behind you to relax and stretch with the music. You can also take off all the barbell pieces on one side, then set up the barbell, hold the barbell pieces on the other side with both hands, stand on tiptoe, roll up and down, so that after four minutes or so, your back will feel sour and numb, so you should continue to practice with another movement.
During the training, some body muscle training will be integrated, and some stretching and stretching exercises will be carried out to make each movement more in place and harmonious, and avoid the possibility of muscle injury.
Barbell exercise should dance with music
Precautions for barbell exercise:
First, it should be worn close to the body, so as not to affect the movement due to loose clothes, so as to wear a pair of comfortable and soft soled sneakers;
Second, we should do actions according to the rhythm of music, and use music as the standard of speed;
Third: do not fully straighten the joints in the exercise, give your body a buffer, the exercise effect will be better;
Fourth: we should master the amount of exercise according to our own situation, not too reluctantly. If we can't insist on it, we should stop it in time. At last, we should try our best to make the standard according to the requirements, and finish the action with quality so as not to get hurt.