Body Pump Class

   Body Pump" is a form of exercise that combines weight training with cardio and music rhythm, using exercise equipment such as barbells and weight training. It promotes better heart and muscle function, endurance, and improves blood circulation. It is suitable for those who want to lose weight because it helps tighten and strengthen muscles quickly through weightlifting, burning up to 540 calories per hour. It is a medium to difficult level workout that lasts for an hour.

The benefits of Body Pump are numerous and contribute to overall health improvement. Consistent training can help improve body shape, increase muscle mass, and enhance confidence. Weightlifting helps build fitness and strength for other types of physical activity, as professional athletes and trainers often use Body Pump to enhance their performance. It is particularly beneficial for runners, who use weight training to build leg muscles, improving their strength and endurance. Another great benefit of Body Pump is that it helps train the mind to focus during weightlifting, particularly when lifting barbells.

10 steps to start playing Body Pump

Step 1: Warm-up

Considered as a machine warm-up before starting to play Body Pump, you should start with light weights and lift a variety of postures a few times to warm up each muscle.

Step 2: Squats

Doing Squats is the most important step in exercising key muscles because it is a standing posture with legs spread apart and toes open, lifting the weight bar and placing it on the neck. Relax your hips when done correctly, holding your stomach tight to prevent back pain.

Step 3: Chest

This posture requires lying flat on the floor, keeping your back straight and not slouching. Hold the weight bar with both hands and raise your elbows at a right angle, lifting up and down while keeping your chest tight to the beat of the Body Pump.

Step 4: Back

This is lifting the weight bar above the head, bending slightly at the waist and knees, then pulling the bar to the spine until it is above the waist. Avoid lifting your elbows, keep them close to your body, and pull the bar back and forth to the beat of the music.

Step 5: Triceps

Playing the triceps is a relatively easy posture as it is played according to the rhythm of the selected song. For example, lying on the ground with arms close to the body and doing push-ups.

Step 6: Biceps

After playing the triceps, there are biceps, which have only one posture, which is to hold the dumbbells with both hands and lift them up and down on the front of the arm according to the rhythm of the music. Do not swing your body.

Step 7: Legs/Lunges

Before starting this posture, it is recommended to stretch your feet properly. Hold the dumbbells with both hands and step forward with one leg, bending the front leg and lowering the back leg to the floor, then lifting the front leg back to the starting position. Repeat with the other leg.

Step 8: Shoulders

Hold the weight bar with both hands and raise it to shoulder level, then lift it up and down according to the beat of the music while keeping your shoulders tight.

Step 9: Abdominals

Lie on your back and lift your legs up to a 90-degree angle with your back on the floor. Place your hands behind your head and lift your shoulders and head up towards your knees, exhaling as you lift, and inhaling as you lower your head.

Step 10: Cool-down

Stretch your muscles and cool down after exercising to avoid injury or muscle pain.