The Sports Function of "One" Barbell Practice

Reduce fat and burn 600 calories per class.

Enhance physical strength and improve physical function.

Shape and beautify your muscles.

Increase bone density and prevent osteoporosis.

Barbell is a relatively fast slimming exercise, which combines barbell and aerobics, and is considered as a low-intensity but very interesting fitness method in the gym. Aerobic barbell exercise means "body charging" in English. The course chooses barbells with appropriate weight and music with strong sense of rhythm, and constantly injects vitality into yourself with the shouts of friends.

Barbell exercise seems to be a strength-based fitness method. In fact, in the training process, everyone can choose barbell pieces with different weights according to their physical condition. The main action of exercise is to move the barbell up and down repeatedly on the chest, then lift it over your head and back, and then lift it up and down repeatedly behind your back.

Menstruation, can I go to the gym for a barbell class? It's hard to be soft-hearted Can I go empty-handed?

I suggest you try not to be too tired. If you really want to go, go empty-handed and do it with a barbell when your period is gone.

(3) What are the more popular aerobics classes in the gym now, besides Lemai?

The group exercises in the gym generally include: barbell exercises, step exercises, boxing exercises, aerobics, various dance classes, bicycle classes, yoga, Pilates, Tai Chi and so on.

What are the main courses in the gym?

The following courses are very popular in gyms nowadays:

1. Spinning bike, barbell and Pilates are the best fat killers in the waist and abdomen;

2. Extreme boxing can let your emotions vent quickly;

3. Aerobic Latin exercises and aerobics are good helpers in shaping and exercising cardiopulmonary function;

4. Jazz and belly dancing can make people charming and feminine;

5. Yoga can improve temperament and regulate body and mind.

How does Wu use barbell to keep fit?

Prepare for exercise

Barbell practice will directly * * * every muscle in the whole body, and the joints must be fully stretched before, otherwise it will be easy to strain.

Hip exercise duration: 5 minutes

Load: 5 kg for men and 3 kg for women.

Hold the barbell wide, keep your legs shoulder-width apart and keep your knees and toes in the same direction. The upper body rises and falls vertically with the rhythm of music. Be careful that your knees don't exceed the level of your toes when squatting.

Chest exercises

Duration: 5 minutes and 30 seconds Weight: 3.5kg for male and 2.5kg for female.

Lie flat on the pedal, hold the barbell wide and push it up and down with the rhythm. The reason why you lie on the pedal is because when you need to push down, the lever is only one fist away from your chest.

Biceps exercise

Duration: 4 minutes Weight: 2.5kg for male and 0/kg for female.

The elbow joint is close to the body, and the arms are spread as far as possible. This width is the width of the barbell. Your feet can stand back and forth to keep your center of gravity stable. When the music starts, lift the barbell with the rhythm. Pay attention to this. Elbows must be clamped, and the lifting should not exceed the shoulder plane.

Quadriceps exercises

Duration: 4 minutes weight bearing: This movement is more difficult, and beginners can do it without barbells.

Hip breadth, legs apart, one foot naturally took a big step back. Sit down naturally with the rhythm, and pay attention to the natural shift of the center of gravity during sitting down.

Shoulder exercises

Duration: 4 minutes Weight: 2.5kg for male and 0/kg for female.

Stand back and forth with your feet, and fix it firmly with your thumb through the center of the barbell. Shoulder force to separate the barbell piece to both sides, and pay attention to keep the elbow moving in a horizontal line.

What sports are there in Lu Gym?

Barbell exercises, step exercises, boxing exercises, aerobics, various dance classes, cycling classes, yoga, Pilates, Tai Chi and so on.

1, aerobic/cardiopulmonary.

Step aerobics, boxing, aerobics, various dance classes, cycling classes.

These courses are basically completed by hand. In addition to the fixed riding posture in the bicycle class, other courses have various forms of movements and a fast pace, which mainly exercises the cardiopulmonary ability and can effectively burn fat.

2. Scope of power

Body pump

This course needs to use barbells to exercise the main muscle groups of the whole body through small weight and multi-group training methods. Barbell exercise is a very good introductory course of resistance training, which mainly increases lean body weight by exercising muscle endurance, burns fat effectively and is not easy to grow muscles.

3. Core/Flexibility Class

Yoga, Pilates

Yoga class can fully practice the flexibility of human body through various individual exercises; Pilates is the core of training and one of the efficient fat burning training methods.

(6) Expanding reading in barbell practice class.

Matters needing attention in choosing exercises.

1. If you have injuries, it is not recommended to participate in the group class. If you must attend, you must communicate with the coach before class and ask the coach to provide you with improved movements.

For beginners, it is best to communicate with the coach before class, stand where the coach can easily see it, and have given timely guidance. If you have any questions about the action after class, ask them in time.

What are the "Qi" gym group courses?

Generally, it's like aerobics, jazz dance, aerobic Latin dance, belly dance, spinning, yoga, Sherpin barbell (plastic fat reduction).

Decomposition of 83-level movements of "Ba" barbell in Laimei

Laimei compound barbell is divided into ten units. The body parts of each unit are different. Almost all parts of the body have been exercised. Generally speaking, there is a fixed order for barbell exercises in each period in Laimei. Section 1: Warm-up Section 2: Squat, exercise legs and buttocks Section 3: bench press, exercise chest Section 4: exercise back Section 5: exercise three heads Section 6: exercise two heads Section 7: step forward, mainly exercise calves Section 8: exercise shoulders Section 9: exercise waist Section 10: pull-ups, so almost all barbells in Laimei are like this, and most parts of the body are exercised.

Tired of group classes in the "Nine" gym, aerobics, step exercise, barbell, zumba and spinning. Are there any other interesting group lessons?

What is the purpose of your going to the gym? Just for class? Unless you are the legendary "rich people are stupid"?

At present, there are several classes of group calisthenics in the gym or training school. What are they?

Seven fitness systems of Laimei Les Mills:

Physical blockage, physical fighting, physical attack,

Body pump, body pace, body balance, body revolutions per minute

Physical RPMRPM (spinning bike)-requires higher cardiopulmonary function, which is conducive to weight loss. Easy to use.

The trendy indoor cycling project, known as "fat incendiary bomb", has the first-class sports atmosphere created by the most popular music and is one of the most exciting projects in Laimei.

RPM is a non-impact and demanding aerobic system, which adapts to different fitness levels. Participants can control the intensity and intensity of exercise by themselves, and challenge their physical fitness with the support of their peers, regardless of their level.

RPM "the motive force of sports" combines the music rhythm of different terrains, and interesting indoor collective sports can maximize the consumption of heat in the shortest time.

Warm-up: Start in groups, so that you and your mount can fully enter the role of the story in the "warm beads".

Fast-paced: Enjoy the freedom to fly and enjoy the magical experience.

Strength training: enter different terrain, use different riding postures, increase the load and challenge your physical limit.

Relax: It's nice to feel comfortable. Remember when you were a child, you rode horses on the golden sunset boulevard every day after school?

Body step-requires certain coordination and skills, which is more difficult for beginners.

BODYSTEP is a high-intensity aerobic exercise with music. It is easy to learn and full of fun. It combines sports skills, uses adjustable pedals, and keeps going up and down around the pedals in music.

Exercise. Through high-intensity interval exercise arrangement and muscle control, you can get the following benefits in this project: strengthening lower limb strength, enhancing cardiopulmonary function and coordination, and fully adjusting the functional strength contrast between upper and lower limbs.

Aerobic exercise with music and vigorous pedal exercise bring participants a positive and pleasant experience, feel the vitality of life and shape a perfect body shape.

BODYSTEP warm-up begins with how to use the pedal, and with the increase of exercise intensity, it begins to exercise the cardiovascular system. After focusing on the strength training of legs and buttocks, we are faced with the challenge of cardiopulmonary function, followed by the exercise of balancing stability, speed and agility, and then the relaxation and stretching exercise after the final sprint.

Exercise pedal: While exercising the cardiovascular system, it will make you sweat, increase your heart rate and burst into energy. At this stage, the focus is on strengthening your legs and hips;

Party time: let the hair float and smile, make the exercise more interesting, and different melodies create this wonderful party;

The final sprint: the choice of multiple intensities is definitely a challenge, and you will be more encouraged and finally benefit a lot;

Relaxation and stretching: By adjusting breathing, you can control the exercise of upper limbs and abdomen, relax and stretch muscles.

Body balance-the combination of yoga and pilates, deep stretching.

BODYBALANCE is a physical and mental training program that combines traditional yoga, Tai Chi and Pilates. Carry out group fitness training with melodious music to stretch and stretch the main muscle groups of the body. According to the pre-designed action combination of natural laws, it is a good way to relieve stress for busy urbanites to easily master the practice skills and feel slender, strong, focused and peaceful.

As the first pre-arranged physical and mental training program in the world, participants are not limited by age, gender and physical condition, so it is not considered as a very good exercise method to achieve a higher quality of life.

It's time for you to get away from the noise and noisy life. Wonderful ethereal music will accompany you to complete 55 minutes of practice, which will greatly relax and nourish your body and mind.

Tai Chi Warm-up: Focus on actions, collect the essence of China ancient martial arts, let you stay away from the hubbub, concentrate on your body and mind, and experience the wonderful combination of Tai Chi Yin and Yang, which has a good warm-up effect.

Yoga part: extract the essence of traditional yoga and deeply experience its breathing and meditation.

Pilates part: fully practice the core parts of the human body and strengthen the power to control the trunk.

Relaxation and meditation: The last 10 minute allows the mind to be fully released and relieved, thus further consolidating the effect of previous physical exercise.

Body pump- Strength training and shaping are very effective.

BODYPUMP is the most successful group fitness program in the history of fitness, and it is the fastest exercise in the world to lose weight. Successfully achieved the good fitness effect of barbell, perfectly combined aerobic exercise with anaerobic exercise, and brought a revolutionary breakthrough in collective fitness.

BODYPUMP is easy to learn and becomes the starting point to enhance physical strength and self-confidence. Rhythmic music, novel action arrangement, accompany you to complete 1 hour exercises. Physical exercise in a warm and exciting atmosphere is suitable for everyone who wants to combine strength training with aerobic training.

In practice, you will use pedals, barbells and barbell pieces. If you are new to barbell practice, start with a lighter weight. After a few classes, you will know what kind of weight is suitable for you. If you are not sure, ask your coach!

Warm-up: Let the whole body move, so it only needs a very light weight.

Legs, chest and back: These are big muscle groups, so you need to use a lot of weight.

Triceps brachii, biceps brachii and shoulders: use light weight at first, and then increase the weight when the strength is great.

Abdomen: strengthen the stability of the core.

Relaxation: It is very important to stretch muscles after strenuous exercise, which can improve flexibility and prevent muscle soreness and injury.

BODYJAM-Firepower is everywhere, and dance movements are easy to learn. You can keep up without decomposition.

BODYJAM is the best course combining music and action, which combines music and action and combines dance styles from all over the world. The carefully choreographed movements include Latin, Funk Groove, Caribbean dance, street dance, jazz, Broadway jazz and other dance elements, which are irresistible.

Cardiovascular sports full of dance culture, the best dance course, make every participant become a martial arts expert, get happiness through fitness, and shape his body in modern music.

The group aerobic course that integrates many kinds of dances in the world has begun, and now you can feel the great charm of dance.

European House: Combining two different styles of music and nine minutes of European dance, the party was grandly opened.

Tribal heart and lung: A strong heart impact allows you to experience the original feeling of releasing your body instinct, which is also the highlight of the whole action.

Dance rehearsal: it is the exercise stage of our dance, which allows you to feel the unique charm of freestyle in 8 groups of street dance.

Self-presentation: three kinds of dynamic and different styles of music are connected in series, which makes you truly become a martial arts expert.

Relaxation: Relaxation is another highlight in the routine, which brings you smooth stretching and makes your body completely relax in beautiful music.

Physical fighting-kicking boxing, a weapon to lose weight.

BODYCOMBAT originates from a series of fighting actions, which combines China Wushu, Muay Thai, western boxing, karate and Taekwondo. Not only pay attention to exercise endurance, but also improve the strength and flexibility of the whole body, carry out comprehensive physical adjustment, consume a lot of calories, trim muscle contours, and defend yourself.

Carefully designed action routines combined with dynamic music will bring you unprecedented physical and mental challenges; Let you do physical training at will, experience * * *, strength and momentum, and the more you invest, the more excited you are.

With your * * *, strength and momentum, we began to practice:

Warm-up: it is a concentrated expression in the routine. At low intensity, your body can quickly enter the combat state.

Fighting training: Fighting training. Strengthen the intensity, goal and effect of the battle.

Strength training: improve the agility, coordination and reaction speed of the body, and pay attention to the exercise of cardiopulmonary function.

Muay Thai: A simple and effective attack skill, which combines the strength of fighting training and enhances physical skills.

Relaxation and stretching: recover the muscles, joints and cardiovascular system of the body from the fatigue of training, and experience the posture and feeling of samurai.