『One』 Exercise effect of barbell exercise
Each class fat loss burns 600 calories
Enhance your strength, improve physical function
Shape and beautify your muscles
Increase bone density back to prevent osteoporosis
Barbell exercise is a relatively fast slimming exercise, which combines the barbell and fitness exercises. It is a combination of barbells and calisthenics, and is considered a low-intensity, but very interesting way to work out in the gym. Aerobic barbell exercise in English means "body charging", the course to choose the appropriate weight of the barbell, with a strong sense of rhythmic music, in the reduction of the friends of the sound of shouting to energize themselves.
The barbell exercise looks like a strength-based fitness approach, but in fact, during the training process, each person can choose different weights of barbell pieces according to his or her own physical condition. The main action of the workout is to lift the barbell up and down repeatedly in front of the chest, then lift it over the head and put it on the back, and lift it up and down repeatedly behind the back.
『Two』 with a great aunt, can go to the gym on the barbell exercise class, it is difficult to very soft kind, I went to do empty-handed can
Suggested that you try not to be too tired, if you really want to go to the words of the empty-handed to do it, and so on the aunt went away after the barbell to do
『Three』 Now the gym is more popular in the exercise class what, in addition to the Lemay
The gym is not a good place, but the gym is not the most popular, and it is not the only thing that you need to know. p>
The gym group exercise classes generally include: barbell exercise, pedal exercise, combat exercise, aerobics, various types of dance classes, cycling classes, yoga, Pilates, Tai Chi and so on.
『肆』Gymnasium what are the main courses
Today's gym popular the following kinds of courses:
1. Dynamic cycling, barbell exercise, Pilates, is the best waist and abdomen fat killers;
2. Extreme version of the combat gymnastics can make the right to your emotions quickly catharsis;
3. Aerobic Latin drill, aerobics is the shape of the exercise of the cardio function of the good helper;
3. Good helper;
4. Jazz, belly dance can make people become charming and soft;
5. Yoga can enhance the temperament, regulate the body and mind.
『Wu』 How to use barbell exercise fitness
Preparation exercise
Barbell exercise will be directly *** every muscle of the body, you must let the joints fully stretched out before, otherwise it is easy to strain inside.
Hip exercises capacity Duration: 5 minutes
Weight: male 5 kg female 3 kg
Wide grip barbell, legs apart and shoulder width, maintain the knee with the toes in the same direction. The upper body rises and falls vertically according to the rhythm of the music, pay attention to the squatting knees forward not to exceed the level of the toes.
Chest exercises
Duration: 5 minutes 30 seconds Weight: male 3.5 kg female 2.5 kg
The body lies flat on the pedal, wide grip barbell, with the rhythm of up and down flat push. The reason for lying on the pedals is that the movement requires the lever to be only a fist's distance from your chest when you push down flat.
Biceps exercises
Duration: 4 minutes Weight: 2.5 kg for men 1 kg for women
Elbows close to the body, arms spread as far as possible, the width of the grip on the barbell. The feet can stand back and forth to maintain a stable center of gravity. When the music starts to lift the barbell with the rhythm, pay attention to this matter, the elbow must be clamped, and lifting can not exceed the shoulder plane.
Quadriceps Exercise
Duration: 4 minutes weight: this action is relatively difficult, beginners can not add the barbell piece
Legs apart and hip-width, one of the feet naturally take a big step back. Sit down naturally with the rhythm of the body, and pay attention to the natural shift of the center of gravity in the process of sitting down.
Shoulder Exercises
Duration: 4 minutes Weight: 2.5 kg for men 1 kg for women
Stand with your feet in front of you and behind you, with your thumbs through the center of the barbell piece to stabilize it. Shoulder force the barbell piece to the sides, pay attention to the elbow to keep in a horizontal line movement.
『Lu』 gym what exercise class
Barbell exercise, pedal exercise, combat exercise, aerobics, various types of dance classes, cycling classes, yoga, Pilates, Tai Chi and so on.
1, there are specialized oxygen / cardio class genus
Pedal exercise, combat exercise, aerobics, all kinds of dance class and cycling class.
These courses are basically unarmed to do, in addition to cycling class has a fixed riding posture, other courses in various forms of action, fast-paced, mainly exercise cardiovascular ability and can effectively burn fat.
2, strength class
Barbell exercise
This course requires the use of barbells, through the small weight multi-group training mode, the practice of the body's main large and small muscle groups. It is a great introduction to resistance training because it builds muscle endurance to increase lean body mass and burns fat, and doesn't build muscle easily.
3, core / flexibility class
yoga, Pilates
yoga class through the practice of various asanas can fully practice the human body's flexibility; Pilates is the training of the core, one of the efficient fat burning training methods.
(6) barbell exercise course extended reading
Course selection notes
1, if there are injuries, it is not recommended to participate in the group class, if you have to participate in the must be communicated with the coach before the class, so that the coach to provide improved movements to you do.
2, for beginners, it is best to communicate with the coach before class, and stand in the place where the coach is easy to see, has been given timely guidance, after class on the action of the timely question.
"Seven" gym group courses which
General like aerobics jazz dance aerobic Latin dance belly dance cycling yoga Sherbin barbell exercise (plastic fat loss)
"Eight" Lemay barbell class 83 action decomposition
Lemay compound barbell is divided into ten units. Each unit works a different part of the body. Almost all parts of the body are exercised. Generally Lemay each phase of the barbell exercise is a fixed order. The first section: warm-up second section: deep squat, exercise legs and hips third section: bench press, exercise chest fourth section: exercise back fifth section: exercise three head sixth section: exercise two head seventh section: arrows, the main workout calves eighth section: exercise shoulders ninth section: exercise waist tenth section: pull up So every Lemay's barbell drill is almost always like this, most parts of the body to the exercise.
"Nine" gym group classes such as aerobics, pedal exercise, barbell exercise, Zumba, dynamic cycling and so on are tired, there is no other more fun small group classes
What is the purpose of your gym? I'm not sure if you're a fan of the newest and most popular brands in the world.
This is the first time I've seen a gym in the United States, and I'm not sure if it's a good place to start.
『Pick up』 Now in the gym or training school, group exercise courses are divided into several ah what are
Les Mills Lemay seven fitness system:
BODY JAM, BODY COMBAT, BODY ATTACK,
BODY PUMP, BODY STEP, BODY BALANCE , BODY RPMRPM
BODY RPMRPM (Dynamic Cycling) - cardiorespiratory function requirements are relatively high, good for weight loss. Getting started is easy.
The new wave of indoor cycling programs, known as the "fat burner", with the most popular music to create a first-class sports atmosphere, is one of the most exciting Lemay programs.
RPM is a non-impact, aerobically demanding and adaptable fitness program for all fitness levels, in which participants control the intensity and strength of the exercise, challenge their own fitness with the support of their peers, and complete the workout regardless of their level of fitness.
RPM "The Power of Movement". A fun, indoor group exercise program that combines the rhythm of music on different terrains to maximize calorie burn in the shortest amount of time.
Warm-up: Starting as a group, you and your rider can get into the story in the "warm-up lap".
Fast-paced: enjoy the freedom of flying *** and the magic of the experience.
Strength training: Enter different terrains, use different riding positions, increase the weight and challenge your body to its limits.
Relaxation: The feeling of well-being is so wonderful, remember your childhood when you rode on the road after school every day with the golden sunset?
BODYSTEP - requires a certain degree of coordination and skill, and is difficult for beginners.
BODYSTEP is a high-intensity, music-based aerobics program that is easy to learn, fun, and combines athletic skill with the use of adjustable pedals and constant up- and down-boarding around the pedals to music
. With high-intensity interval choreography and muscle control, you'll benefit from this program by building lower body strength, enhancing cardiorespiratory fitness and coordination, and fully regulating the functional strength of the upper and lower body in relation to each other.
The aerobic program with music and energetic pedal exercise will bring participants a positive and pleasant experience, feeling the vitality of life and shaping a perfect body shape.
BODYSTEP warm-up starts with how to use the pedals, and as the intensity of the exercise increases the cardiovascular system begins to be exercised, and after focusing on the strength training of the legs and hips, we usher in the challenge of cardiorespiratory fitness *** followed by balance and stability and speed, agility exercises, and then relaxation and stretching exercises after the final sprint.
Exercise pedals: while exercising the cardiovascular system, make you sweat, heart rate accelerated, burst of energy, this stage focuses on strengthening the legs and hips;
Party Moment: let your hair flow up, smile, make the exercise more fun, different melodies to create this wonderful Party;
Final Sprint: a variety of intensity options! Definitely a challenge, you will be more inspired and ultimately rewarding;
Relaxing Stretch: control the exercises on the upper limbs and abdomen by regulating your breathing, relaxing and stretching our muscles.
BODYBALANCE - a combination of Yoga and Pilates for a deep stretch.
BODYBALANCE is a mind-body training program that combines traditional Yoga, Tai Chi and Pilates. Group fitness training with relaxing music stretches and stretches all major muscle groups of the body. The pre-designed combinations of movements based on the laws of nature make it easy to master the techniques of the exercises and feel trim, strong, focused and calm, a great stress reliever for busy city dwellers.
As the world's first pre-programmed mind-body training program, there are no limitations on age, gender, or physical condition, making it a great way to achieve a higher quality of life.
Now it's time for you to get away from the chaos and noise of life, with beautiful ethereal music accompanying you through 55 minutes of exercises that will relax and nourish your body and mind.
Tai Chi Warm Up: The movements are concentrated, picking up the essence of ancient Chinese martial arts, allowing you to get away from the hustle and bustle, focusing your body and mind, and experiencing the wonderful combination of Tai Chi yin and yang, and softness and rigidity, which provides a good warm-up effect.
Yoga section: distills the essence of traditional yoga to y experience its breathing and meditation.
Pilates section: fully practicing the core part of the human body, strengthening the power of controlling the torso.
Relaxation and meditation: the last 10 minutes give the mind a full release and relief, thus further consolidating the effects of the previous physical exercises.
BODYPUMP (barbell exercise) - strength training, shaping is very effective.
BODYPUMP is the most successful group fitness program in the history of fitness, the world's fastest shaping body, fat reduction exercise. It is successful to barbell to achieve a good body shaping effect, the perfect combination of aerobic exercise and anaerobic exercise, bringing a revolutionary breakthrough in collective fitness.
BODYPUMP is simple and easy to learn, and becomes the starting point for enhancing physical strength and self-confidence. Rhythmic music and innovative choreography accompany you through the hour-long workout. A physical workout in an enthusiastic and exciting atmosphere for everyone who wants to combine strength training with cardio.
During the exercises you will use pedals, barbells and barbell plates. If you are still new to barbell exercises, start with lighter weights. After a few classes, you'll know what weights are right for you. If you're not sure, talk to your trainer!
Warm up: get your whole body moving, all with very light weights.
Legs, chest and back: these are large muscle groups, so you need to use big weights.
Triceps, biceps and shoulders: start with lighter weights and add more as you get stronger.
Abdominals: strengthen the stability of the core.
Relaxation: it's important to stretch your muscles after an intense workout to improve flexibility and prevent muscle soreness and injury.
BODYJAM (Dancewalk) - Fire in the face, with simple and easy to learn dance moves. No need to break it down to keep up.
BODYJAM is the best combination of music and movement, combining music and movement, combining dance styles from all over the world, with carefully choreographed moves that incorporate elements of Latin, Funk Groove, Caribbean Dance, Street Dance, Jazz, and Broadway Jazz styles that are hard to resist.
With a cardiovascular workout full of dance culture and the best dance classes, every participant becomes a martial artist, having fun through fitness and getting in shape to modern music.
The group cardio program that combines many of the world's dances begins, and you can now come and feel the immense fascination of dance.
EURO HOUSE: A fusion of 2 different styles of music and 9 minutes of European inspired dance to kick off the party.
TRIBAL CARDIO: A powerful heart attack, letting you experience the primal feeling of releasing your body's instincts, which is the shining point of the whole set of movements.
DANCE REHEARSAL: This is the rehearsal phase of our dance, where you will feel the unique charm of FREESTYLE in 8 groups of hip-hop.
Self-expression: 3 dynamic and different styles of music connected to make you really become a martial arts master.
Relaxation: Relaxation is another highlight in the routine, bringing you a smooth, smooth stretch and letting your body completely relax to the beautiful music.
BODYCOMBAT - aerobic combat, weight loss tool.
BODYCOMBAT originates from a series of combat moves, combining Chinese martial arts, Muay Thai, Western boxing, Karate, Taekwondo, etc. It focuses on exercising endurance while improving the strength and flexibility of the whole body, providing a comprehensive physical conditioning, consuming a large number of calories, trimming the muscle contours, and providing self-defense.
The well-designed routines with dynamic music will bring you unprecedented physical and mental challenges; allowing you to train as much as you want, experiencing ***, strength and power, and getting more and more excited as you get more and more involved.
With your ***, strength and power, we begin to practice:
Warm-up: is the concentration of the set, in low intensity, fully enable your body to quickly enter the fighting state.
COMBAT TEAINING: Fighting training. Strengthens the power, purpose and effectiveness of the fight.
POWER TRAINING: Improve the agility, coordination and reaction speed of the body, focusing on cardiorespiratory exercise.
THAI KUAN: Simple to master yet effective attack techniques that incorporate the power of combat training to enhance physical skills.
Relaxation Stretching: Recover your body's muscles, joints and cardiovascular system from the fatigue of training and experience the posture and feeling of a warrior.