What is a Body Pump?

What is a Body Pump?

Body pump is a method of training with weights in a group, on continuous music for about 1 hour. The completely new and unique combination of weight lifting and music will bring about rapid muscle gain.

Body pumps originated in New Zealand, then developed in many countries, and have now become very popular, taught at many fitness centers around the world.

The necessary sports equipment when participating in Body Pump training is a small Aerobic platform and a barbell, a pair of weights that are lighter in weight than normal weights. With Body Pump, you will not need to use heavy weights like bodybuilding. When practicing, you will use quite light weights but will give you flexibility, strength, and quick muscle gain.

Body pump you will practice with vibrant music, so each exercise usually lasts 4-5 minutes according to the song. End the exercise by stretching, conditioning, and stretching. Between exercises, there will be a short break for students to adjust the weight level to suit themselves. Each exercise will burn from 250-600 calories, helping you effectively reduce excess fat.

Body Pump exercise process

Warm-up

This is the starting step of all exercises or training methods. Warm-up helps you warm up your body, avoid injuries and the exercise will be more effective.

Leg, chest, and back exercises

When the music is on, you will hold the dumbbells and practice Body pump with exercises such as Squats, deadlifts, and chest presses for the main muscle groups such as the chest, back, buttocks, legs, etc.

Usually, at Body Pump gyms, there will be a trainer to guide you through the correct technique for each exercise.

Triceps, biceps, shoulders

After practicing the large muscle groups, you will move on to practicing the smaller muscle groups. To practice these muscle groups, you need to use a barbell with a smaller weight, try to practice the correct technique, and practice at a fast speed to the music.

Muscle relaxation

After completing the exercises, you need to relax your muscles and relax your body. At this time, you should do some stretching exercises combined with drinking lots of water.

You should not skip this step because it will help you reduce the risk of injury and pain very effectively.

Benefits of body pump

Exercising the Body pump for 1 hour with vibrant music will bring you many benefits for your body such as:

- Helps burn energy effectively

- Reduce fat, lose weight

- Improve health

- Firm body shape

- Build muscle quickly, create muscle definition

- Protect bones

- Train body flexibility

- Support a more comfortable mind, reduce stress

- More flexible body

Important notes when practicing Body pump

- Always warm up thoroughly before practicing

- Choose comfortable, simple, easy-to-move clothes

- Bring a personal water bottle to prevent dehydration

- Practice according to the instructor's instructions, do not add weights on your own

- Do not rush, be patient, do not set the weight too heavy when you first start practicing

- Many people mistakenly think that Body pumps can be practiced at home. But this is quite wrong.

- You need an experienced trainer to help you practice more systematically

- Try to listen and practice to the beat of the music to help you practice more, no longer feel tired

- You still need to equip yourself with basic knowledge about bodybuilding such as basic exercise movements

- In addition, nutrition also accounts for a large part of your weight loss and fat loss results, so pay attention to eating scientifically, reducing food portions, and limiting foods containing a lot of starch and fat. Increase the amount of foods rich in fiber and protein.

- Scientific living and resting regimen.