Body pump per un fisico scolpito
Body Pump
Il body pump fu ideato dal neozelandese Philip Mills .
Questa nuova disciplina ebbe successo in tutto il mondo anche se in
Italia stentò a decollare trovando resistenza da parte dei centri fitness, successivamente ha preso piede anche in Italia e oggi è praticata nei maggiori centri fitness, il suo successo è dovuto ad
un lavoro di gruppo accompagnato da sottofondo musicale e ad
un allenamento intenso che riguarda tutte le parti del corpo.
Allenamento
Si tratta di una combinazione di ginnastica aerobica e di esercizi svolti con i pesi, il peso da usare varia in base al tipo di esercizio
e alla capacità muscolare del soggetto.
Con un allenamento di 60 minuti, avvalendosi dei migliori esercizi , squat, affondi, sollevamenti, spinte e alzate, si mettono alla prova
i più importanti gruppi muscolari.
Si svolge con la musica e con la presenza di un istruttore che coordina il lavoro.
Il primo accostamento a questa disciplina prevede una certa cautela, bisogna imparare ad avere la giusta postura, calibrare l’utilizzo dei pesi, tutto deve avvenire gradualmente, un carico eccessivo senza un’adeguata preparazione potrebbe causare danni.
Si suddivide in delle sezioni:
Si parte con il riscaldamento generale di tutti i muscoli
4 serie di 15 ripetizioni con squat semplici per le gambe, con isometria in squat finale di 10 secondi circa
Esercizio composto tra squat e petto ( breve pausa di 30 secondi)
Allenamento dorso , bicipiti, tricipiti deltoidi con l’ausilio del bilanciere e dei pesi
Esercizio composto tra affondi , squat ed esercizi per le braccia (pausa di 30 secondi)
Esercizi addominali intensivi
Relax
Il body pump è un allenamento completo da consigliare a tutti coloro che non soffroni di problemi fisici.
L’allenamento intensivo permette di bruciare calorie ( 500- 600 per ogni lezione).
La combinazione degli esercizi agisce in maniera efficace su tutto il corpo, rassodando le gambe, i glutei, la parte interna delle cosce, punti critici per le donne.
Si tratta di un allenamento completo.
Inoltre come ogni attività fisica , riduce lo stress, migliora il sistema cardiocircolatorio , aumenta le endorfine e un maggiore livello di benessere fisico e psicologico.
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