BODY PUMPING? EXERCISES AND RESULTS

Many people know it from the gym because many group lessons are given there, but it is also easy to do at home. All you need for this is a body pump barbell set with weights and the knowledge about this sports lesson. What exactly is a body pump? How can a body pump help you achieve your fitness goals? In this article, we tell you everything about body pumps and show you why this class is so popular.

WHAT IS A BODY PUMP

From New Zealand, the body pump has spread like an oil slick worldwide. And now you can take group lessons in almost every gym. For example, a body pump class takes 60 minutes in total. During these 60 minutes, you are continuously active with a barbell to address all muscle groups in the entire body.

A Bodypump barbell is a bar with two weights on the side; these weights are fixed in some cases, but in some cases, you can also replace the weights. As a result, you can always determine how much weight you want to hang on the barbell.

With body pump workouts, you burn a lot of calories in a good way. That’s because you make a workout combination of cardio and strength training. How many calories you burn with body pump classes are between 315 and 555 calories per hour. It also differs in how fanatically you are and what weights you train with.

BODY PUMP BEFORE AND AFTER RESULTS

What does the body pump do to your body? This is a good question. While exercising in the body pump classes, you use every muscle group. The body pump classes make you stronger, and you can add some light weights after every week.

Eventually, you work yourself towards a weight goal that you have in mind. Your body will change in many ways if you start following the lessons and doing them well. For example, you will increase your muscle mass by performing exercises with different weights. You can decide for yourself how you build it up with the weights.

You will also see that you will lose weight with body pump classes. That’s because you’re burning for 60 minutes. You will also see results in the shape of your body; through the exercises and the weights you use, you will see that your body will become tighter.

This is not only what will make the difference between before and after, but it is also very good for your postures. By strengthening your back, shoulders, and abs, you have the muscle strength that can properly support your body.

How often you should do a body pump per week is always up to you, but what is recommended is to take the class 2 to 3 times a week and leave a rest day in between.

BODY PUMP EXERCISES

Before we start with the exercises, it is always important to do a good warm-up. This way, you warm up your muscles and ensure that your muscles already stretch. In addition, it is just as important to cool down after the exercises. This reduces the risk of muscle pain and injuries and improves muscle recovery.

1. SUMO DEADLIFT

• Stand with your feet under the bar. Place the feet much wider hip-width apart. Grab the barbell with a grip in line with your shoulders. Lower your hips. Look straight ahead with your chest out. Plant your feet firmly on the floor and push while your hips are pressed against the bar. As the bar passes your knees, lean back so that your hips are pushed fully against the bar. This causes the shoulder blades to contract. Back, leg, buttock, arm
• Reps: 8-12
• Sets: 3-4

2. OVERHEAD SQUAT

• Stand with your feet hip-width apart. Tighten your abs. Grab the barbell and place it behind your neck. Raise your chest and push your elbow forward. Put tension on your lower back. Bend your knees, make sure your knees point forward, and keep your back straight. Come up and push the barbell straight to get to your starting position. And repeat the exercise back, leg, buttock, arm, and abdomen.
• Reps: 8-12
• Sets: 3-4

3. BENT OVER ROW

• Stand in front of the bar with your knees bent. Grab the bar slightly wider than shoulder width with your thumbs inward. Bring your buttocks back with a straight back at about 60-75 degrees angle. First, inhale and then pull the bar towards your navel and hold it briefly at the top position, pulling the shoulder blades together. Exhale at the end of the movement. Then slowly lower the bar and inhale again. Back, leg, buttock, arm, abdomen
• Reps: 8-12
• Sets: 3-4

4. UPRIGHT ROW

• Stand in front of the bar with your knees bent. Grab the bar slightly wider than shoulder width with your thumbs inward. Tighten your abs and squeeze your glutes. Raise your elbows and lift the barbell until your elbows are level with your shoulders. Pause at the top before lowering the weight back to the starting position in a controlled fashion. Back, leg, buttock, arm, abdomen
• Reps: 8-12
• Sets: 3-4

5. LUNGES

• Stand with your feet hip-width apart. Tighten your abs. Grab the barbell and place it behind your neck. Swing your leg forward and take a long stride forward. Ensure your hip, knee, and ankle are at a 90-degree angle. Keep your back straight. Do the same with the other leg. Back, leg, buttock, arm, abdomen
• Reps: 8-12
• Sets: 3-4

6. ROTARY PRESS

• Grab the weight plate in each hand, plates facing each other, elbows bent at 90 degrees. Start in the starting position, then transition to a split stance by slightly stepping your left leg back. Feet should be hip-width apart, back heel lifted toward the ceiling. Keeping the arms bent, extend the elbows to shoulder height. Keep the elbows bent and turn the weight plates up so that the bottom of your arm is pointing forward. Straighten the arms, and press the plates straight up and overhead. Back, leg, buttock, arm, abdomen
• Reps: 8-12
• Sets: 3-4

7. SQUATS

• Stand with your feet hip-width apart. Tighten your abs. Grab the barbell and place it behind your neck. Raise your chest and push your elbow forward. Put tension on your lower back. Bend your knees, make sure your knees point forward, and keep your back straight. Come up and. And repeat the exercise Back, leg, buttock, arm, and abdomen.
• Reps: 8-12
• Sets: 3-4