The Pump It Up exercise program was developed by a team of Les Mills trainers. It differs from classical strength training at a fast pace. Athletes perform many similar exercises. Exercising Pump It Up burns excess fat and increases muscle mass. These classes are conducted in a group of people.
Program description
The technique includes dynamic exercises. During training, athletes use the barbell for weight training. Pumping Up training is based on classic strength exercises. The classes are attended by men and women. In the gyms, it is difficult for people to force themselves to fully train. The Pump Up group has an instructor who makes athletes give all their best. Dynamic music also helps.
Training Pump It Up develops almost all muscle groups in a person. In exercises people use weights. The most functional shell is the barbell. Her weight is selected individually for the athlete. Beginners start with light bodybars, gradually increasing the load. Training Pumping Up builds stamina. Due to repeated repetitions of exercises, athletes have a muscle relief.
Benefit for health
In classes, use a special bar with a soft neck. Its maximum weight is 20 kilograms. Fitness Pump Up burns excess weight and corrects the figure. After training, coordination of movements and endurance improves. People have increased physical strength. The heart begins to work better, as training has a positive effect on blood circulation. Especially useful for people who quit smoking. During exercise, the lower part of the lungs works. Also, training is useful for experienced bodybuilders who need to maintain muscle tone.
Exercises at Pump It Up
Classes are taught by an experienced fitness instructor. They combine aerobic and power loads. Exercise List:
- Warm up. All classes begin with her. If you do not warm up, then the athlete may get injured. Its task is to prepare muscles for exercises and accelerate the work of the heart. During the warm-up, a small load is used. Stretch legs, develop back muscles. Side bends are suitable for this. Trainers also recommend doing squats and bench presses. After that, the athletes do a head rotation. Finish the workout by jumping.
- Aerobic exercise. This part of the workout brings a healing effect. People need to listen to all the instructions from the instructor. Pay attention to balance and breathing. Possible load is determined by fitness instructors. If it is difficult for a person to breathe, then you can inhale with your nose, and exhale with your mouth.
- Power load. Exercise strengthens muscles and develops flexibility. Pump It Up continues for 30 minutes. It makes joints and bones strong. During classes, the barbell and dumbbells are used. Trainers also recommend push-ups. When a short break comes, people make a stretch with a barbell.
- Final part. At this stage, athletes reduce the load. It lasts for seven minutes. Instructors recommend moving until the heart and breathing come to a normal pace.
After all the exercises, the person should constantly move. During training, lactic acid is released. It is removed from the muscles with stretch marks. Because of her, the next day muscles may hurt. Training continues for an hour. The load is 90 minutes of regular aerobic exercise. The music that trainers use is not necessary for exercise. Since the rhythmic elements are not included in the training. It is used to improve the quality of classes.
Beginner Exercises
Often a beginner is given a neck without weighting. When the athlete gets used to the load, he can increase the weight of the projectile. However, more than 20 kilograms on the bar is not used. Often, beginners do not come to the second lesson because of severe pain in the muscles. This is a common mistake. Coaches do not recommend this. Muscles adapt to stress. Skipping classes leads to increased pain. If you come to all training according to the program, then the person’s well-being will gradually improve.
Even bodybuilders with an experience of 1-2 years do not always withstand the first week of exercise. However, you can’t skip classes. If you do not attend exercises, then there will be no progress. A person needs to listen to his body. When the load is very large, it is recommended to reduce it.
The necessary simulators
For group exercises, you need a barbell, dumbbells and a step platform. This equipment is in all gyms. The barbell in the Pump It Up workout is soft. With it, a person can avoid injury. If it is not, then you can use a simple bar. Her neck should weigh 1-2 kg.
When a person starts exercises on his arms or shoulders, he needs to take pancakes with minimal burden. Most often they weigh 1-2 kg. To train the legs use increased weight. 3-4 kg are installed on one side of the bar. It all depends on the physical form of the person. Pancakes are selected so that they allow you to perform the technique of various exercises. However, the athlete must feel the load on his muscles.
General recommendations
During the first week you can not take a lot of weight on simulators. If a person wants to do Pump It Up at home, then aerobics is better for him to be excluded from the program. Since during it you can get injured or sprained. Clothing plays a significant role in training. Girls are better off wearing leggings, a T-shirt or top. Men fit shorts and a T-shirt. Shoes should be special for fitness. These sneakers reduce the load on the lower leg. Fitness shoes also reduce the chance of injuring your foot.
To lose weight, an athlete needs to attend Pump It Up 4 times a week. If a person wants to train even more often, then he should allocate several days to rest. The body should recover after exercise. Bodybuilders recommend giving at least 3 days to rest if the program has strength exercises.
Without proper nutrition, progress will be close to zero. In the human diet should be dishes with fiber and high protein content. These include buckwheat porridge, meat, oatmeal, fried eggs. Fast food nutritionists are forbidden to eat.