Bodypump: Charge your body

Aerobic barbell exercise: Charge the body

A 60-minute barbell exercise training session can make men consume an average of 556 calories and women consume an average of 390 calories. Of course, it is also suitable for you to do it as a warm-up for strength training.

Aerobic barbell exercise is "Bodypump", which means "recharge the body" in English. This sport has also been a great success in more than 40 countries and more than 3,000 clubs around the world. The most basic and effective item in the lesmills training system is that it can quickly change the body shape of the trainer. Aerobic barbell exercise

Using appropriate weight and pursuing the maximum intensity within the specified time, it can not only exercise endurance, but also accelerate the metabolism in the body and burn fat quickly. During the training, the coach will also incorporate some related muscle training to perform some stretching and stretching exercises to avoid muscle damage. .

Each chore is filled with passionate music, strong will and loud shouts. Under the call of the passionate atmosphere of the crowd, under the leadership of Coach Zhiku, charge your body now and set off at full speed in the direction of slimming!

Squat

Target muscles: quadriceps.

Action: Stand your feet, point your toes slightly outward. Hold the barbell with both hands and place the barbell in the trapezoidal muscles. Squat During the process, pay attention to slightly lifting your buttocks, tightening your abdomen and straightening your chest. Squat until your thighs are nearly parallel to the ground.

Tip: When beginners conduct heavy-weight training, they should wear protective belts to prevent injuries.

Step squat

Target muscles: front side of the thighs, buttocks.

Action: Open your feet with bows, tightening your abdomen and straightening your chest. When you bend your knees down, the front legs are perpendicular to the ground, and the thighs are parallel to the ground; the hind legs are perpendicular to the ground The heels and toes are located on the same straight line.

Tip: It is strictly forbidden to have wrong standing postures with T-steps in front and back feet.

Arm curl

Target muscle: biceps.

Operation: Stand your feet, tighten your abdomen, and straighten your chest. Hold the bar forward with the palms of both hands, and hold the same width as shoulders. Curl up with the elbow as the axial point. Do not straighten the joints when lowered to the lowest point to avoid injury.

Tip: When the weight is too large, it is recommended to do one

Small lunge steps to maintain body balance, be sure to hold the bar forward with your palm

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Biceps flexed and stretched

Target muscle: front side of the arm.

Movement : The feet are wide to shoulders, the distance between the hands is shoulder-width, look straight or stare at the hands holding the bar. Hold the barbell forward with the palm of both hands, curl up slowly, and fully feel the contraction of the muscles.

Tip: Do not leverage force from other parts of the body, such as shoulders, abdomen, etc.

Bent over and lift the bell

Target muscle: Latsimus dorsi.

Movement: Lift the buttocks, lift the chest, press down on the shoulders. Place the barbell under the knee joint, and both arms exert force to pull the bar upwards During the pull-up process, be sure to pull the arm up, and the spacing is shoulder-width.

Tip: Be sure to choose a weight exercise that suits you to avoid injury. During the movement, be sure to pay attention to the spacing between the hands not exceeding the width of the shoulder.

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