For energetic young people, exercise is the best way to build a perfect body. Bian Xiao will introduce you to the latest fashion fitness exercise for a long time. You should look carefully, health is the capital of revolution. Go to exercise if you are interested.
Body pump
BODYPUMP is a group barbell project that challenges every muscle group in your body. One of its routines is divided into ten segments, each of which is five minutes. It consists of proper weight, passionate music, strong will and loud cry. Pursue the maximum intensity within the specified time. High repetition can not only exercise your endurance, but also speed up your metabolism, burn fat quickly, improve your self-confidence and make you healthier. Simple and interesting is the characteristic of this project. Weight training can enhance your bone density and reduce the possibility of fracture.
Barbell is a relatively fast slimming exercise, which combines barbell and aerobics, and it is a low-intensity but very interesting fitness method. Body Pump 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 in the shouts of friends. Because the coach will adjust the weight of the barbell according to the physical condition of the exerciser, different exercises consume different calories, so there is no need to worry that it will become "five big and three thick" after practicing for a long time. 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. Usually, barbell training adopts standardized training methods and carries out a series of free weight-bearing exercises, which can make trainers gain more passion from group barbell training.
Sports slimming file-barbell exercise
Many barbell exercises are done in a standing position, which will make the muscle tissues in many parts of the body bear the load and consume calories through proper weight exercises, thus achieving the effect of slimming. Barbell exercise can quickly burn fat, consume calories, quickly enhance muscle strength and endurance, effectively increase bone density, strengthen bones, improve human endocrine, enhance immune system function and improve human resistance. The 60-minute barbell training class makes men consume an average of 556 calories and women consume an average of 390 calories.
Suitable for people: local obesity.
Slimming parts: chest and abdomen, waist and back, arms, legs and buttocks.
Coach tip: During training, everyone can choose barbell pieces with different weights according to their physical condition. Exercise arms can do barbell bending and sit-ups, exercise legs and hips can put barbells on shoulders to do squats, and exercise abdomen can put barbells on the body to do sit-ups.
Coach prompt
1. Before barbell training, you must warm up 10 minutes or jog 10 minutes.
2. Prepare a bottle of water during training to avoid excessive water loss in the body.
3. In training, the weight of barbell should be selected and replaced according to the requirements of the coach. Generally speaking, beginners had better use lighter barbells, don't pursue weight excessively, and do well in every posture.
4. When practicing squats, lunges and squats. You should control your knees not to exceed your toes and always keep your chest out and abdomen in a posture.
5. People suffering from diseases such as osteoporosis or joint sprain should not practice easily.
training equipment
Training gloves: training gloves that can show ten fingers, which can play an anti-slip role and prevent long-term cocoon formation.
Training clothes: When practicing barbell, it is best to wear tight and comfortable aerobics clothes, not too loose.
Action demonstration: coach Zhang Jichao of Victoria Fashion Fitness Club
Action 1: Squat
Action essentials: keep the upper body upright, bend the hip joint first and feel backward. When squatting, don't let your knees exceed your toes. When getting up, the knee joint can't be completely locked.
Exercise site: front thigh and buttocks.
Action 2: bench press
Action essentials: When falling, don't press the barbell bar on your body. When push-ups, the elbow joint can't be locked and slightly bent.
Exercise site: pectoralis major, shoulders, upper arm back.
Action 3: Bend over and row.
Action essentials: keep the upper arm upright when bending over. When the barbell is pulled to the abdomen, your arms should clamp your body.
Practice location: back
Action 4: barbell arm flexion and extension
Action essentials: keep your arms parallel. Shoulders locked, upper arms perpendicular to the body.
Exercise site: the back of the upper arm (triceps brachii)
Function: enhance the strength of chest muscles and shape the chest curve.
Action 5: Barbell bending
Action essentials: the elbow joint clamps the body and the shoulder is locked.
Exercise site: the front side of the upper arm (biceps brachii)
Function: Reduce arm fat.
Action 6: Squat with an arrow.
Action essentials: Kneel on the floor on one knee and keep your knees at 90 degrees. Legs are shoulder width apart. You can't bend your knees at the same time, and your body is vertical.
Exercise site: lower body
Function: Train lower body muscles and strengthen hip and leg muscles.
Action 7: Lift the barbell
Action essentials: lift the elbow joint and lift it over the shoulder.
Exercise area: shoulders
Action 7: Abdominal training
Action essentials: there is a punch between the jaw and the chest, the abdomen is forced, and the upper body is curled.
Exercise site: abdomen