진실한 적당을 위한 주원인 I 좌 클라크 승강구의 1개는 Les 선반 종류 때문에 이다. 나는 이 종류에 관하여 항상 흥미롭이, 특히 몸 펌프 있다. 저가 흥미로워던 시킨 무엇에 의하여가 1 시간 종류가 강제적인 안무로 지휘될 수 있는 방법 이다. 이렇게, 첫번째 날에 I에 의하여 참석된 몸 펌프 나는 나의 새로운 체조를 결합했다.
몸 펌프는 무엇인가? 몸 또는 몸 대중 음악이 팽창시키는지 발명자가 그것을 부르지 않은지 왜 생각해 보십시오. 어때요 열심히 몸 폭탄 또는 몸 은? 하늘은 왜 파란가?
화제 등을 맞댄 좋아요. 이렇게, 당신은 혼자 운동에 피로한가?
지금, 당신은 선택 - 큰 그룹에 있는 역도 운동이 있다. 몸 펌프는 역도 훈련을 가진 에어로빅 운동의 혼합물이다. Les 선반 웹사이트에 따르면, 몸 펌프는 당신을 도울 수 있다:
- 종류 당 250 그리고 600 열량 사이 화상 (당신의 노력에 따라서)
- 힘을 개량하십시오
- 모양과 음색 근육
- 개량하십시오 뼈 조밀도 (도움 osteoporosis를 떨어져 병동에 수용하기 위하여)를
그러나, 종류에서, 나는 일단 강사가 그것을 하는 시작하면 다시 드는 시작해야 했다. Therefore, during my first class, at the end of the bicep curls track, my biceps almost exploded and they hurt so much. So, light weight is a better choice.
You may hear some jargons mentioned by the instructor. These all are Body Pump moves. Once you attended few more classes, you will know what they meant when they mentioned squats, chest press, dead row, clean and press, bicep curl and lunges.
So, I came out with my exhausted muscles all over my body after my first class. Felt good though.
What I Like About Body Pump:
- Body Pump is a strength endurance training class. Not just an aerobic exercise. If done correctly, it actually help increase muscle tone and definition .
- Most of the exercises are based around weights ranging from 1 kg to 5 kg. You choose the weight that you are comfortable with. As you progress, you can continue to with increased load. On few occasions, I can even choose the exercise option, either using the bar or just the weight.
- Since Body Bump involves weight training, much the same principles apply as would for strength training. Therefore, it should be done two to three times a week, with a day rest between each session. Do not attend the class consecutively two days. Let your muscles have time to rest for recovery.
- If you think you will get bored with the same music, no worry. Les Mills releases new Body Pump class every three months with new music and choreography.
Mun’s Advice:
- One should focus in the forms than taking heavy weights. I went for heavy weights and failed to maintain the correct postures after few repetitions. Worse, muscles sore like hell after the first class. So, swallow your ego.
- Always keep your joints slightly bent. Do not lock it out.
- Perform the movements with controlled actions. Not jerky so that you will not get injured.
- Do not increase your weight too quick. For beginner, your muscles adapt more slowly, but once your body gets used to it, you will see the strength gain.
- Wear comfortable clothing which will absorb sweat.
- Bring a water bottle and towel. I did not bring my bottle on my first time and I had to run in and out to drink water.
- If it is your first time to Body Pump, arrive early so that the instructor can help you set up, show you how the equipment is used, and how much weight you should use for your first class.
I hope that this BODYPUMP review is helpful. I encourage you to try the program and share with me what you think.
You may want to check out my review of other Les Mills fitness classes.
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Angie Tan // Aug 23, 2007 at 7:50 pm
Cool!! Thanks for the tip.
I’ve been observing from the sidelines for a while. I think I will join when I’ve got more strength. Right now, I’m concentrating on my core muscles.
Mun // Aug 29, 2007 at 12:18 am
Angie, once you have joined the class, do let me know how it goes. ;o)
zz // Sep 3, 2007 at 8:52 pm
this is the first i ever heard of body pump and les mills. i am not a regular gym goer, though came across your site via reddit, and am reading most of the posts :)
i’ve been a member of this gym at mumbai, india for close to 5 years, but have gone less than 30 times during teh whole time. and i sit before a comp the whole day at work, and i guess i am about 20 kgs overweight. getting fit is something i’ve been putting off - and not taking seriously. now i guess it is time to start. nice site.
Elvina // Sep 6, 2007 at 1:08 pm
I love bodypump a lot. I used to attend only once a week thinking it 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