Exercises to tone and burn calories

Can you imagine a sport that has the best of aerobics and bodybuilding? This is exactly what the body pump offers as it is done in group exercises in gyms, with elements to increase the volume, especially in the hands: dumbbells, kettlebells, barbells, etc. Besides, being a very complete aerobic work, it also ideal for burning calories. In this post, we’ll tell you everything you need to know about your body pump: exercises, accessories, and more.

Ejercicios de Body Pump - Décimas

Body Pump: Session Exercises

If you join a body pump session, your exercise will be displayed on the monitor. But if you decide to host your own session at home, here are some suggestions to inspire:

  • Warm up: This is an easy way to warm up different muscle groups without undue effort
  • Bodybuilding Tracks: These are different subdivisions of a session, each dedicated to a muscle group. Among the most common:
    • Chest: Usually done lying on your back on your back, with a barbell, rhythmically lifting it with music. Work your stoves and deltoids.
    • Triceps: To work this muscle, you can do free or vertical warm-ups with a barbell.
    • Lunges or steps: to work the lower body, especially the buttocks.
    • Abs: using classic crunches or planks.
    • Squats. Another exercise for the lower body, especially the quadriceps. If a barbell is used, it should be placed on the shoulders, under the neck.
    • Shoulders: Chest push-ups are valid, but front or side discs can also be raised.
    • Biceps. The most common are vertical elbows.
    • Back: Deadlift, that is, lifting the bar from the ground to the waist, is very effective. It can also be raised above your head. The game includes the trapezius, the latissimus dorsi, and the posterior deltoid.
  • Stretching: a fundamental step to relax working muscle groups and avoid future injury.

In this body pumping session, exercises or tracks can last about 5 or 6 minutes each to form a total workout of about one hour.

Accessories required for this discipline

As you can imagine, body pump exercises can be performed with fairly simple clothing and equipment. You can use the usual fitness clothing as a breathable T-shirt, leggings, shorts and tops, in the case of women. You probably don’t need long sleeves as this sport is practiced indoors in well-heated areas. In fact, it doesn’t hurt to have a towel to wipe off sweat and a drum to moisten yourself. In terms of footwear, fitness models will also be most appropriate, with a fabric exterior that is lightweight and breathable.

Another element that might be useful for you is the mats, because the body pump does some exercise on the floor, such as the abdominals. Depending on the routine, the classic step step can also be helpful. And, of course, you should arm yourself with the kettlebells or ballasts that are most comfortable for you. In this sense, weights, dumbbells, kettlebells, weighted vests and many other options may be valid.

Finally, we recommend that you don’t leave your music to chance. If this is a session of collective body pumping, the exercises will be accompanied by appropriate rhythms in the room. But if you do it yourself, you can use your mobile bracelet and Bluetooth headphones to use the soundtrack you prefer.

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