What is air pump exercise ?
Bodypump is a strength aerobic discipline in which barbells are used to perform endurance and strength exercises. Air pump exercises affect all the muscles of the body and cause high calorie consumption.
Body pump exercise can be considered an exciting and cheerful way to introduce exercise into personal life, which is especially popular with women. By doing body pump exercises, you can quickly see the muscle separation and shape of the body and the loss of excess fat in the body.
The conducted research confirms that in each air pump class, on average, each person burns about 500 calories of energy, which is associated with high consumption of oxygen. Fitness tips at home
History of air pump sport
Body pump sport was invented by Philip Mills in 1991 and quickly became popular in more than 80 countries. So that today we see the existence of tens of thousands of air pump gyms all over the world.
Due to the increase in body metabolism, this discipline creates more fat burning, which helps to separate the muscles of the body, and also helps to make the body tighter and more beautiful.
By performing exercises regularly, the risk of osteoporosis in athletes, especially women, decreases.
Principles of performing air pump exercises
The duration of the class is about 60 minutes, which is mostly focused on heavy resistance exercises. Exercises are designed based on the number of repetitions and the use of lighter weights.
Only 6 movements are emphasized in each session, but the number of repetitions is very high. So that the athlete does about 800 repetitions during 60 minutes of class.
Usually, this course is done in groups and three times a week. The six main movements that are most important in a training session are:
squat
chest press
dead lift
military press
lunch
Front
A few tips about body pump exercise
In a 60-minute body pump workout, the focus is more on the number of repetitions with a light weight than on heavy resistance exercises. With the philosophy that, due to the high number of repetitions, the muscles will be tired, which will lead to their strengthening, not growth.
The main element in body pump sport is music. All exercises are performed with beats.
Benefits of air pump exercise
Air pump has many benefits, the most important of which are the following:
Increased bone density
Movements performed in air pump exercise can lead to an increase in bone mass.
This exercise strengthens the bones and prevents them from osteoporosis.
Increase muscle endurance
By performing a series of strength exercises and focusing on muscle conditioning to achieve results, muscle endurance is increased.
Performing a large number of repetitions with light and medium weights creates muscular endurance.
Increase cardiovascular endurance
Exercising in the air pump also strengthens the cardiovascular system.
Keeping the body in conditions with intense movements affects endurance.
What is pump exercise?
Necessary equipment for air pump
A barbell bar, weight plate and a bench (or step) are used to perform the exercises of this sport. We also suggest you have a training mat, comfortable training clothes, sports shoes, a water bottle and a sweat towel.
Number of body pump sessions
Its workouts challenge all of your major muscle groups, so we recommend no more than two to three workouts per week and make sure you get plenty of rest between workouts. Add two or three sessions of aerobic training to your exercise routine and get your body in shape in no time.Best Electric Air Pump for Exercise Ball
Air pump class exercises
A one-hour workout consists of 10 different exercises, each of which focuses on a muscle group. You should expect basic exercises such as squats, deadlifts, lunges, chest presses and shoulder presses, back exercises such as barbell underarms and arm muscle exercises (such as barbell forearms and barbell backs) and even barbell abdominal exercises. Best Air Pump for Exercise Ball
Weight plate size
In the air pump, there is no pressure or compulsion to weigh. In fact, the entire workout is designed around high reps with light weights, and it’s those light weights that make big changes. However, after a while when you become strong, you should increase your weights (according to your strength) to see more and more progress.
If during the training you feel that the weight is too light and does not bother you, then you should increase the weight. Add as many weights as you can perform the exercise technique correctly and there is no risk of doing it wrong. Keep in mind that the exercise should be challenging and hard, but at the same time within the limits of your ability.Yoga Ball Pump
What muscles does the body pump involve?
Body Pump’s main focus is on building strength and endurance, which burns approximately 600 calories per workout. After you warm up, you start with barbell and light weight plate movements to prepare your muscles for movement. Then the coach will guide you for the main movements and exercises; Exercises that engage your muscle groups such as:
legs
chest
belly
Back
Shoulder and arm
Apart from high calorie burning, every training session trains your muscles well, sometimes the exercises are so hard that you won’t be able to return home.