Rifja upp af L�kami D�la – ��kve�inn greinir � ensku Lofth��ur Styrkur �j�lfun Tegund

Tignarlegur 23rd, 2007 · 33 Athugasemd ·

Einn af the a�al�� st��a �G vinstri Clark �tungun fyrir Sannur H�fni er �v� af Les Myllusteinn tegund. �G hafa alltaf forvitinn ��ur � �essir tegund, s�rstaklega L�kami D�la. Hva�a mig forvitinn er hvernig the 1- klukkustund tegund geta vera framkoma me� sannf�randi ballettger�. Svo, �G m�ta L�kami D�la � the fyrstur dagur �G innr�ttingasmi�ur minn n�r gym.

Hva�a er L�kami D�la? Fur�a hvers vegna the uppfinningama�ur did ekki kalla �a� L�kami Bl�sa upp e�a L�kami Hvellur. Hvernig ��ur � L�kami Sprengja e�a L�kami Har�ur? Hvers vegna the himinn er bl�r?

Allt � lagi, bak til the atri�i. Svo, ert �� reyttur af vinnandi �t einn?

N�, �� hafa a val – lyftingar �fa � st�r h�pur. L�kami D�la er a blanda af lofth��ur �fa me� lyftingar �j�lfun. According to til Les Myllusteinn website, L�kami D�la geta hj�lpa �� til:

Brenna � milli 250 og 600 kalor�a � tegund ( r��ast af � �inn �reynsla)
B�ta styrkur
L�gun og t�nn v��vi
B�ta bein ��ttleiki ( hj�lpa deild burt osteoporosis)

Minn Fyrstur L�kami D�la Tegund
Hven�r �G fyrstur koma inn � the tegund, var hneyksla�ur til finna �t �essi ladies ofurli�i borinn krakkar. ��ur the tegund r�sir, eins og allir annars, �G fyrstur took a pallur ( nota eins og a bekkur), a bar og sumir �yngd. Einu sinni �G �essi the �yngd var�lfur eins og plast efni, �G var fur�a hvort krakkar geta f� a raunverulegur l�kams�j�lfun me� ��. �G hafa been a�ger� �yngd �j�lfun fyrir n�rri tveir �r, svo, �G took sumir �ungur �yngd. Einnig, �G told �g sj�lfur �G betri took fleiri �yngd en the hef�arkona vi� hli�ina � mig. This val var a st�r misskilja �rugglega hver �G vilja hluti me� �� hvers vegna.

Fyrir the 1- klukkustund tegund, allur the maj�r v��vi h�pur ert � uppn�mi �t, fr� the hl�ja upp � gegnum legs, bringa, bak, �r�h�f�i, tv�h�f�i, �xl og kvi�ar-, ��ur the teygja og kaldur d�nn. Hvor �fa s��astur the lengd af einn rekja spor einhvers af t�nlist ( hver er ��ur � 4 til 5 m�n�ta), me� stansa � milli ��r�ttagalli vanur eitthva� sem gert var oft breyta �yngd l�r�ttur fl�tur. S�rhver �fa var umb��ir upp me� a heilbrig�ur r�ttilega teygja til hj�lpa me� v��vi bati.

Eftir � f�ir tegund, �G framkv�manlegur �essi Les Mylla hefur 45- m�n�ta tegund of – �tta- rekja spor einhvers sni� er nota�ur, omitting the �r�h�f�i og tv�h�f�i ��r�ttagalli.

�� me� a stansa � milli hvor rekja spor einhvers, �G had til vi�urkenna �essi minn fyrsta farr�mi laglegur �skorun. Venjulega, fyrir minn �yngd �j�lfun, eftir � a setja, �G vilja taka minn t�mi til hv�la ��ur sn�a s�r a� n�stur setja. En, � the tegund, �G had til byrjun lyfting aftur einu sinni the kennari r�sir a�ger� �a�. �ess vegna, � me�an minn fyrsta farr�mi, � the endir af the tv�h�f�i krulla rekja spor einhvers, minn tv�h�f�i n�stum springa og �eir mei�a svo mikill. Svo, lj�s �yngd er a betri val.

�� mega heyra sumir hrognam�l umtal vi� the kennari. �essir allur ert L�kami D�la hreyfa. Einu sinni �� m�ta f�ir fleiri tegund, �� vilja vita hva�a �eir millit�� hven�r �eir umtal stuttur og digur, bringa �r�sta, dau�ur r��ur, hreinn og �r�sta, tv�h�f�i krulla og lag.

Svo, �G �lfaldi �t me� minn b�inn v��vi �t um allt minn l�kami eftir � minn fyrsta farr�mi. g��ur ��.

Hva�a �G Eins og ��ur � L�kami D�la:

L�kami D�la er a styrkur �rek �j�lfun tegund. Ekki r�ttl�tur ��kve�inn greinir � ensku lofth��ur �fa. Ef r�ttur, �a� raunverulega hj�lpa auka v��vi t�nn og sk�ring.
af the ath�fn ert undirsta�a � kring �yngd svi� fr� 1 kg til 5 kg. �� velja the �yngd �essi �� ert ��gilegur me�. Eins og �� framfarir, �� geta halda �fram til me� auka hla�a. � f�ir tilefni, �G geta jafnvel velja the �fa valkostur, annar hvor using the bar e�a r�ttl�tur the �yngd.
S��an L�kami H�gg fl�kja � �yngd �j�lfun, mikill the sami l�gm�l s�kja um eins og vildi fyrir styrkur �j�lfun. �ess vegna, �a� �xl vera tveir til �r�r sinnum a vika, me� a dagur hv�la � milli hvor fundur. Gera ekki m�ta the tegund samfelldur tveir sem minnir � g�mlu dagana). L�ta �inn v��vi hafa t�mi til hv�la fyrir bati.
Ef �� hugsa �� vilja f� lei�indi me� the sami t�nlist, neitun hafa �hyggjur. Les Myllusteinn gefa �t n�r L�kami D�la tegund s�rhver �r�r m�nu�ur me� n�r t�nlist og ballettger�.

Muns’ R��:

Einn �xl brennidepill � the mynd en hr�fandi �ungur �yngd. �G went fyrir �ungur �yngd og mislukka�ur til halda the r�ttur stelling eftir � f�ir endurtekning. Verri, v��vi s�r eins og helv�ti eftir � the fyrsta farr�mi. Svo, kyngja �inn .
- Alltaf vi�urv�ri �inn samskeyti sm�vegis boginn. Gera ekki l�sa �a� �t.
- Framkv�ma the hreyfing me� stj�rnandi a�ger�. Ekki rykkj�ttur svo �essi �� vilja ekki f� slasa�ur.
Gera ekki auka �inn �yngd of flj�tur. Fyrir byrjandi, �inn v��vi a�lagast fleiri h�gt, en einu sinni �inn l�kami gets vanur eitthva� sem gert var oft �a�, �� vilja sj� the styrkur �bati.
Vera � ��gilegur fatna�ur hver vilja gleypa sviti.
Koma me� a vatnsflaska og handkl��i. �G did ekki koma me� minn flaska � minn fyrstur t�mi og �G had til tilkeyra og �t til drykkur vatn.
Ef �a� er �inn fyrstur t�mi til L�kami D�la, koma snemma svo �essi the kennari geta hj�lpa �� setja upp, s�ning �� hvernig the �tb�na�ur er nota�ur, og hvernig mikill �yngd �� xl nota fyrir �inn fyrsta farr�mi.

�G von �essi this BODYPUMP rifja upp er hj�lpsamur. �G hvetja �� til reyna the program og hluti me� mig hva�a �� hugsa.

�� mega vilja til skr� sig �t minn rifja upp af annar Les Myllusteinn h�fni tegund.

Did �� eins og this sta�a? Gerast �skrifandi a� til MunFitnessBlog.com � dag. �a� er frj�ls.

Skyldur Sta�a

Rolla d�nn til leyfi a athugasemd. �G raunverulega vilja til vita hva�a �� hugsa.

Stofna hva�a �� var�lfur �tlit fyrir? Ef ekki, reyna rannsakandi fyrir �a� ni�ri.

Si�venja Leita

Flokkur:Les Myllusteinn Email This Sta�a
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33 svar svo langt↓

Angie S�lbr�nka /Aug 23, 2007 � 750: - promethium

kaldur! Takk fyrir the �j�rf�.

Ive’ been athugull fr� the hli�arl�na fyrir a � me�an. �G hugsa �G vilja tengja hven�r Ive’ got fleiri styrkur. R�ttur n�, Im’ sams�fnun � minn algerlega v��vi.
Mun /Aug 29, 2007 � 1218: Er

Angie, einu sinni �� hafa innr�ttingasmi�ur the tegund, gera l�ta mig vita hvernig �a� goes. ;o)
zz /Sep 3, 2007 � 852: - promethium

this er the fyrstur �g alltaf heyra af l�kami d�la og les myllusteinn. �g er ekki a venjulegur gym goer, �� lfaldi yfir �inn sta�ur um rau�leitur, og er lestur af the sta�a :)
ive’ been a f�lagi af this gym � muldra, Indland fyrir n�rri 5 �r, en hafa minna en 30 sinnum � me�an teh heild t�mi. og �g sitja ��ur a samningur the heild dagur � vinna, og �g giska � �g er ��ur � 20 kgs yfirvigt. getting vel � sig kominn er eitthva� ive’ been p�tt burt – og ekki hr�fandi alvarlega. n� �g giska � �a� er t�mi til byrjun. �g�tur sta�ur.
Elvina /Sep 6, 2007 � 108: - promethium

�G �st bodypump a einhver fj�ldi. �G vanur eitthva� sem gert var oft m�ta eini einu sinni a vika �a� would help me to tone up…yeah it did but very minimal result. Then I’ve started attending 3 times per week now .. and the results are good. Am very happy with pump classes.. It really make me work hard .. I do not really increase the weights but I rather focus more on doing each track with the correct technique. I still have the same result… I will continue with this work out. And by the way Mun, I really love your blog. Informative and it’s fun reading all the comments too :) Keep up the good work!
Victoria /Sep 19, 2007 at 10:15 PM

Hi there, I will be moving to Mumbai in November and was really excited to see this conversation – are you telling me they have the BODYPUMP classes in Mumbai???? Do tell, which gym!

Look fowrard to hearing from you.
An avid pump devotee.
zz /Sep 19, 2007 at 10:33 PM

I am not exactly sure there are body pump classes in any of the gyms in mumbai. my comment was more about my laziness in getting to the gym in teh first place, not about the bodypump classes. there are a few good gyms in mumbai – one chain called Talwalkars are pretty much decent, but crowded. There are a few good niche ones, so you’ll have to hunt around and see if they have body pump sessions. i might actually dig up and see which gym has bodypump classes, and will inform you if i find. have fun in mumbai when you’re here.
–
cheers
Victoria /Sep 20, 2007 at 2:11 PM

Thanks for your fast response ZZ.

Would be hugely appreciated if you did manage to find something out re classes, but Im also trying to contact Les Mills about bringing BODY classes out to Mumbai myself….will keep you posted!

Yes, looking forward to moving to Mumbai myself. we are currently living in Sweden which is nice, but quiet and conservative – I miss the energy of Asia! 6 weeks to go…
zz /Sep 20, 2007 at 7:38 PM

woah, nice! someone bringing the classes to mumbai would be nice. Am planning to call up a few of the better gyms in mumbai this weekend to figure out if they have bodypump sessions. my gut feeling is there arent gyms out there offering it.
sassyjam /Oct 11, 2007 at 11:51 PM

Body Pump’s awesome!..
i loved the class the moment i started it. i love the fact that you can push and monitor yourself buy adding more weights and see the difference
Maggie Miller /Dec 14, 2007 at 10:17 AM

Where do I buy bodypump equipment?
Adrian Tiernan /Dec 19, 2007 at 1:58 PM

Hi all
Ive been doing free wheight training for 3 years now 3 days a week with two days in between cardio.
In the last 6 months i had hit a plato.
So i replaced one of my cardio days with a pump class.
Its worked wonders it has broken my plato with my free wheights and also give my muscles more definition.
I will keep this up for as long i can
Regards
ali hassan /Dec 21, 2007 at 9:41 PM

hey friends…….

next wednesday i m travelling to mumbai…… and i will findout which club give offer the bodypump claSS……

merry crismas and happy new year

love u all ali hassan
kuwait
Susen /Jan 24, 2008 at 4:53 PM

Thanks for all the tips. I had a knee injury; been working with a personal trainer but this week thought I would add Body Pump. Thanks to you chose light weights and found the class comfortable. Will add more weight gradually. The teacher was very good and made sure I was comfortable.
As said in previous posts the class was about 90% women.
(Did the class in LA Fitness, Victoria, London. Instructor was Becky)
ali hassan /Jan 28, 2008 at 4:31 PM

hi friends……. i was searching bodypump class in mumbai but nobady offer suh lesmills class……i feel bad…… but i m planing to open my owb brand in mumbai……. and i will keep all lesmills class……..

well next month i will go back to kuwait…. and start my own bodypump class…… soo see u there
karen /Feb 1, 2008 at 11:28 AM

hi mun,
i am an avid reader of ur blog. i have been doing body pump ,off and on for over 6 months. last week i saw a picture of myself and realised i looked like a deformed body bulder. my shoulders and chest were huge but my lower body was small.. i really dont know what i have been doing wrong. Have i been carrying too heavy weights for the shoulder and chest exercises.. its really not flattering to look like he man if ur a woman u know? so i have decided to stay off pump class for a while and do more cardio stuff..

what would you suggest i do? i work out primarily to burn fat and tone up. i want the buffed look but not to this extent la..

please help.
Adrian /Mar 4, 2008 at 9:45 AM

Try to introduce a mid to lower body work out for you legs and abs .eg free weights or weight machines at least once a week.
This may even up your body profile and give the impression of a small upper body.
Patrick /Mar 20, 2008 at 3:22 PM

Hi Mun.

Well done on giving it a go. Even more so well done on the review. Entertaining and quite accurate. I’m a BodyPump instructor in Australia, where the program is very popular.

You are perfectly correct in your advice about the weight selection. All too often, i see newcomers set themselves up with the same weights they use in their free weigths session.

Bodypump is all about strength and endurance, not massive weights. Sure, most weightlifters can squat most of their body weight for 3 * 10 sets, but that’s not something you can do when a typical Pump squat track has between 80 and 100 squats.

As i always tell my classes, form is more important than weights.

Again, good work and i hope you’re enjoying your classes.

Patrick
Sandi /Jul 29, 2008 at 4:12 AM

Hi, I am a Body Jam addict, and recently joint Body Pump as well in order to get some more definition and burn some more calories. I am planning to do 2 a week Pump, and twice a week Body Jam. I wonder how long do I have to do Pump before I see results.
How many sessions will I have to do to start seeing some body changes?
Sandi
Adrian /Jul 29, 2008 at 11:52 AM

I would a least go 3 days a week for the two weeks and make sure you are at least giving it 90 to 100% effort on your weights side of things .but still being able to keep correct form you want to walk out of there knowing you couldnt realy go any harder.
I am sure if you kept this up you would notice changes in youe body profile fairly soon. say within 3 to 4 week sessions
Nadz /Oct 11, 2008 at 8:21 PM

Hi Guys,

It was interesting to read all of your comments.

I have a question for you tho… I’ve been doing les mills step classes for a while now and absolutely love them.

However.. I did pump classes as well for about 3 weeks at one stage and started to notice i was getting bulkier. I don’t want to do that obviously.. Has anyone else had this problem? Is it all in my head? I think i must build muscle easy as i gained almost 2 kgs when i did it…. Any comments? advice? I’d like to tone… down rather than up :)
Mun /Oct 11, 2008 at 9:51 PM

To karen and Nadz: It is common to see your weight goes up a little bit after you have regularly attended Body Pump. The increase is because of the build up of your muscle which is heavier than fat.

I suggest you to incorporate cardiovascular exercise too. Try out Body Jam.
ali /Oct 12, 2008 at 2:00 AM

well direct com to the point……. when u do same weight training ur bone density will go high thats y u when u weight ur self u feel that u gain 1 or 2 kg …. but chek ur body fat % i m sure ur body fat will go down and fat free mass u will gain…..

well i m teaching bodypump since 2years now…. and bodypump is low weight and high repition workout so there is no chance for gaining any weight … it will just tone ur body and gain muscels…..

if u have good food,good gym,good exercise program,good equipment, then there in no chance to gain any weight…..

fitness is battle
Karen /Oct 12, 2008 at 1:17 PM

Hi All. there is this new thingy at celebrity fitness called PowerJump. Has anyone tried it yet?

Thanks for the advice mun, i am now doing more cardio like body combat, RPM and working out on the machines.

I would like to ask for an article on women building muscles. I know women cant get as bulky as men, but i have seen some women, eg; instructors at the gym and some women on tv who have pretty decent muscles. How does one get that effect of well toned, muscular arms and thighs.

Also i just started taking a drink supplement called Sculpt. Its got whey protein and soy protein in it. It has helped me feel more energized and less hungry. Any tips on taking supplements?

thankand regards
k
ali /Oct 15, 2008 at 3:10 PM

powerjump is not new aerobic classes its called U Rebounding classes people change the name.. and i teach u rebounding classes
Shane /Oct 23, 2008 at 9:33 PM

Hope Your instruction is good and good to know more about your style of aerobics..Keep on going..Hope you to make total performance based on aerobics..
ttraynor /Nov 23, 2008 at 2:40 AM

I have taken three clients out of “Bodypump World” and introduced them to proper and scientifically proven strength and conditioning training. All three changed their appearance and strength more in 6-30-minute training sessions than they did in many months of Bodypump attendance. They subsequently quit doing Bodypump and have gotten me three more clients by virtue of people noticing their physical transformation in just 3-4 weeks after starting with me.

Don’t get me wrong–it is not about ME being such a great trainer (but I am pretty good….) but more about leading them out of the hype and getting down to hard, progressive training–REAL training. Frankly, I was astounded how unconditioned, weak and physically unable to dig down and really train–practically as bad a couch-potato walking in and starting from ground-zero…Mind blowing–to the point I was motivated to make this post.

Another benefit to doing real training is that they save about 2 hours of time a week they can give back to their families, careers, etc. Your time IS your life–stop wasting it.

Wouldn’t you want to know if there was a better/best way to get fit, strong and lean? Sorry to all the “true believers”, there IS a better, more effective way to train which takes less personal time. It is what it is….
Sabarish /Dec 24, 2008 at 2:16 AM

Yesterday was my first body pump class…yes!! i did the same mistake..i used heavier weights as i felt it should be a cakewalk (as a macho). But hell no those made my life tougher…i managed to scrape through the end routines. After the class my instructor (so lovely of her) told me my mistakes..about my erect knee and less width of my legs for squats and obviously the weights. I am looking forward to the next class…its a FANTABOLOUS one….really blew me away.
Adrian /Dec 24, 2008 at 9:12 AM

Thats the great thing about it..the more you go the more you enjoy it..as you dont have to try and remember the routines as much
alexandra /Jan 12, 2009 at 5:50 PM

Hi there i would like to know if it is ok to attend two bodypump classes in one day ? my timetable for one week looks like this Monday:BP one hour in the morning and another one in the evening, Tuesday evening : LBT>legas bums and tums, Friday: Step, Saturday: BP and Body Balance. Does my workout routine looks ok? i must say that i just started to do bodypump twice a day…i am tall female….1.80 cm tall and i weigh 65kgs.
Misokefoloi /Feb 21, 2009 at 2:53 PM

alexandra, not a good idea. See how you feel after one.
karen /May 20, 2009 at 9:28 AM

Hey Mum,
hows it going?
I got a question to ask abt body pump.

I have since earlier last month increased my weights when doing body pump. I have been doing at least 1 – 2 classes a week. I dont caarry that much though, 10 – 11kgs at max in the squat track.

But recently though i have realised that my lower back seems to really ache while doing the squats. Would you know whats causing this. I have been doing pump for over a year now and have not had this problem ever.

looking forward to your replies.

cheers
karen
Jennifer /Jun 1, 2009 at 10:20 PM

I have been taking Body Pump classes at Bangor-Brewer Athletic Club in Brewer, Maine for two months now and WHAT A DIFFERENCE it has made to my body and workouts!!!! I love, love, love it!!!!! Anxiously awaiting the new release!!!
Sharon B /Jun 4, 2009 at 12:18 AM

I love body pump! I’ve been taking classes [3x week] now since May 2008 and have seen huge results! I’ve steadily increased my weights over time and it has really paid off.




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Rifja upp af L�kami D�la – ��kve�inn greinir � ensku Lofth��ur Styrkur �j�lfun Tegund