Pump - a rhythmic strength training with a barbell: features and efficiency

It had long been in vogue large and bulky body shape. And this applies not only to women but also men. In order to bring your body in order to tighten the muscle and lose weight, many visit a gym or hire a personal fitness trainer. Others prefer to do things at home. Chief assistant in such a difficult task - it pampas. Read more about this kind of training, and we'll discuss.

What is the pampas: general information

Pump - is a kind of training, which is a kind of mixture with intensive aerobic power load for bodybuilders. You can not only engage in the gym, but also free home. In this exercise can be personal or collective and executed under the strict supervision of the trainer.

First training of this kind for the first time held a resident of New Zealand and a great fan of weightlifting Phillip Mills. It happened in the 90s. Since fitness enthusiasts to add to their body of knowledge also Superefficient load.

How are classes?

Have you ever seen how to deal with rhythmic music, men and women? And all the movements they perform together with a small bar. This pampas, which is accompanied by a very intense pace, and a large number of repetitions of special power and aerobic exercise.

According to many sports fans, pampas classes can be compared with an effective fat burning load. However, it does not only affect the individual (eg, only the problem areas), but also increases the overall tone of the whole body.

The principle of operation

Pump-training is usually performed by a specific program consisting of a set of consistent exercise. For its basis is highly nizkoudarnaya load exerted on the body during the exercising 1 hour. During a workout with a barbell, you will be able to thoroughly work through the following zones and areas of the body:

to

• chest and back.
• Hands (shoulders, biceps and triceps).
• the legs and buttocks.
• The abdomen (upper and lower press).

As you can see, pampas workout perfectly tightens all the muscles, improves mood and increases the protective functions of the body.

What are the pros lessons?

These classes have a number of advantages, among which:

1. The ability to combine aerobic and strength training for more efficiency.
2. Workouts are fun and the rhythm of the music.
3. An opportunity to acquire a beautiful, toned body and relief by performing exercises with weighting.
4. Exercise can not only men but also women.

Moreover, Pump - a great opportunity to work out each muscle separately. Recall that during these intensive classes manage to involve all groups of muscles. This means that you should not be afraid to be pumped from the use of the bar. Thanks to a carefully designed program, all your body will change and acquire beautiful shape evenly.

And more about the benefits of training

Pump aerobics enables you to monitor and increase the load on the body at the expense of regularly updated programs (occurs is not more than 1 time in 3 months) and weight of pancakes for the rod. This approach allows you to load your muscles to the best of your ability.

According to the stories of many users, the change of the program is a must, as the muscles get used to regular load. This leads to the fact that the previous training will no longer bear the corresponding results. At the moment, it has already released about 93 editions of the program, and they continue to be supplemented.

General description workout

Choosing Pump-fitness, you should be prepared for intense activities. Such training begins, usually with a little warm-up. It's worth 15-20 minutes jump rope, run in place or to perform a cycle of 10-15 jumps "Jumping Jack" (jumping with legs wide apart and hands). Next, a determination is made complex, which includes the following exercises:

• Bench chest and squats.
• Deep and cross attacks.
• curls (exercises to strengthen the biceps and triceps).
• Bench from a standing position.

It is noteworthy that the withdrawal of 2-3 diverse exercises for each muscle group. In this case, all the exercises are repeated 2-3 times, and during the full range of used small rod. Pump - intensive training, which implies not only the rhythmic class, but also a certain relaxation. Typically, the training itself will take approximately 1 hour to 1 hour and 45 minutes. After a heavy load runs short relaxing complex, allowing to regain strength and how to relax. Usually it takes 4-5 minutes.

Who can do it?

To engage with the rod better people, more or less prepared. Yet this exercise with the weighting. Therefore, they are not suitable for beginners. Moreover, far from easy for beginners to withstand the whole workout completely. And the next day they just do not avoid the consequences of delayed onset muscle soreness.

Such training would be ideal for people who do not like to do in the gym. Since the pampas and suitable for home studies, it brings double joy to those who can not stand the stuffy and crowded places. However, those who love simulators, it is also suitable. It's enough to visit the group session in the fitness club.

This is not necessary to train?

Pump yet intense exercise. That's why she does not fit all. For example, do not use it for people who have suffered spinal injuries. We do not recommend it and those who have problems with joints and veins, and there are signs of heart failure. It is strictly forbidden to training men and women diagnosed with heart disease and kidney failure.

What do I need to study at home?

If you do decide to experiment with his reincarnation in the home, you need to purchase the following attributes and tools:

• Grif rod and a set of iron pancakes for her.
• Step-platform.
• Fitness Footwear.

Furthermore, it is necessary to find a suitable starting a program specifically designed for practicing at home. For example, these are the fans data were developed exercises Les Mills.

A few tips for home workouts

Before embarking on an interesting and effective fat-burning exercises, the following recommendations should be considered:

• In order to avoid an overload start training with small weights.
• All exercises are performed without sudden jerks, and follow the advice of video coach.
• Watch for program upgrade and gradually increase the load.
• Develop the habit of exercise and do it regularly. In order to get the full effect of your training, follow an exercise 3-4 days a week.

In other words, start with a small load and increase it gradually. Follow the recommendations of the coach and do not overdo it with the weight of pancakes. Your rod should not be too light or too heavy. Everything in moderation. Only then it is realistic to count on a quick and 100% result.