Bodypump

Bodypump (own spelling: BODYPUMP ) is a fitness training whose central object is the barbell and which was developed by the company Les Mills International . The full-body training carried out in groups is specifically designed to improve strength endurance . The central feature of this training is the high number of repetitions with a low weight load.

history

Phillip Mills developed the Bodypump program with his father, Les Mills , who opened the first Les Mills gym in Auckland with his wife Colleen in 1968. In 1990 it started under the name “Pump”. The group workout achieved its first international success with its breakthrough in Australia in 1995. A year later, it was officially presented at the Filex Convention . The pioneer bodypump has been followed by nine other group fitness programs to date. These are body attack (sport-inspired cardio workout), body balance (yoga, tai chi and pilates workout), LMI step (step workout), RPM (indoor cycling workout), bodycombat (powerful cardio workout), bodyjam ( Dance, cardio workout), Bodyvive (training with variable intensity), Sh'Bam (dance moves) and CXWorx (core muscles). The programs are offered in over 15,000 studios in 80 countries (as of March 2014).

The program

The 60-minute barbell program is led by a trainer. Choreography and music , to which the exercises are performed rhythmically, are intended to motivate the participants and help them to achieve effective training. Bodypump consists of ten tracks. Each one turns to a different muscle group. The exact process and the music composition changes quarterly. The individual programs are numbered and are called releases.

The training goals are in particular in strengthening and building up the muscles as well as targeted fat burning. The training weight is individually adapted to each individual participant. Weight exercises such as squats, lifts, curls and presses incorporate all of the main muscle groups (legs, chest, back) into the program. The focus is on movements with a high repetition rate (Rep Effect). Between 70 and 100 repetitions per body part are completed. Therefore, it works with low weights. The breaks in the workout are kept short. Bodypump is divided in such a way that the large muscle groups are first trained with basic exercises and then the smaller muscle groups (biceps, triceps, shoulders).

A 30-minute short Bodypump Express program is also offered as a variant. Only the large muscle groups are trained here.

Basic attitude

• back straight
• Shoulders pulled back
• chest out
• Belly in
• Heels under the hips
• Feet rotated slightly outwards (individual)
• Knees slightly bent

Typical course structure

1. Warm-up : Basic posture, followed by a short version of the following main exercises to warm up the muscles.
2. Legs: The first unit is mostly dedicated to the largest muscle group consisting of the thighs, buttocks ( gluteus maximus ) and calves.
3. Chest: The participants lie down on a bench and move the barbell up and down at chest height ( bench press ). The weights are usually reduced for this exercise.
4. Back: Basic posture, the lower and upper back muscles are trained with lifts and deadrows .
5. Triceps: With a light weight, the rear upper arm muscles are trained with various exercises such as triceps kickbacks, triceps push-ups and triceps dips.
6. Biceps: Bicep curls and biceps rows work on the anterior upper arm muscles.
7. Legs (lunges): With a deep step forward (lunges) the legs are used a second time. Weights can be used.
8. Shoulders: Dumbbells or weight plates are often used here. Exercises such as lateral raises, neck pulling and overhead presses are then performed with it.
9. Belly: Towards the end of the program, the focus of the workout is on the core of the body. This is done with sit-ups , leg raises and crunches .
10. Cool Down : The exercises become less intense so that the body can recover from the stress. Finally, a stretching is carried out.

equipment

• Barbell
• Stepper
• Sleeping mat
• Different weights (between 1.0 and 10.0 kg) for the barbell (approx. 2 kg), maximum 40 kg.
• Possibly additional dumbbells (between 1.0 and 10.0 kg)

Web links

• LES MILLS BODYPUMP
• body-pump.com
• Body Pump - pumps for everyone in: Netzathleten-Sportmagazin

Individual evidence

1. ↑ Focus of the training . Les Mills website. Retrieved March 7, 2014.
2. ↑ The Story of Les Mills . Les Mills website. Retrieved March 18, 2014.
3. ↑ workout . Website body-pump.com. Retrieved December 7, 2013.
4. ^ Rep Effect . Les Mills website. Retrieved December 7, 2013.
5. ↑ Les Mills Group Fitness - BODYPUMP Express®. (No longer available online.) Archived from the original on August 26, 2017 ; accessed on August 26, 2017 (English). Info: The archive link was inserted automatically and has not yet been checked. Please check the original and archive link according to the instructions and then remove this notice.