Body Training or strength aerobics: Unearthly Beauty
These are strength exercises aimed at developing and creating muscle definition using various equipment and using a variety of techniques. Exercise improves physical fitness, promotes fat burning, and develops strength and overall endurance.
Strength aerobics is chosen by women who want to improve their figure, especially the muscles of the abdomen, thighs, buttocks, and upper shoulder girdle. Our gym offers Body Training for different levels of training and using various techniques: Pilates, shaping, callanetics, power stretching and much more using sports equipment.
At each lesson, both motor and stabilizing muscles are worked out, ensuring a tightened abdomen, beautiful posture, and the formation of a narrow waist. Intense exercise during exercise effectively trains the cardiovascular system, speeds up metabolism, allowing you to achieve amazing fat-burning results.
Fitness trainers conduct Body Training for women with a wide range of fitness levels, from beginner to advanced. But it is worth noting that engaging in this type of physical activity is not recommended for people with a predisposition to injuries to the feet and legs, since power aerobics is considered traumatic for the spine and lower body. It is better to start your path to an active sports life with gentle exercise, gradually moving on to strength aerobics.
The uniqueness of Body Training methods lies in the fact that strength training can be aimed at both general strengthening of the form and working out individual muscle groups; the load and complexity of the exercises are selected depending on the level of training, age and state of health of the person. In the general set of exercises, there are more than 20 types of loads, the most popular include:
- ABL – strengthening the muscles of the legs, abs and buttocks;
- ABS - an activity combining aerobics, strength training and stretching, recommended for intermediate and advanced levels;
- ABT – strengthening the abdominal and lower back muscles;
- Body sculpt - strengthening of all muscle groups using special equipment - dumbbells, step platforms, etc., recommended for any level of athletes;
- Flexible strength – a combination of slow strength work with flexible loads, including elements of yoga;
- Power Ball – training on a fitball with working out the main muscle groups, forms correct posture, reduces the load on the spine, recommended for any level of training;
- Pump – strength training with mini-barbells weighing from 2 to 20 kg, aimed at working the main muscle groups;
- TBW – alternating strength and aerobic exercise every 3-5 minutes, working one muscle group in one time interval.
Reviews about strength aerobics and trainers
08/22/2018Svetlana V.
I have been going to coach Alena for 8 years now. I’m very pleased with the result! I would never have thought that at the age of 45 I would start to have six-packs on my stomach! Thank you very much to her, as well as for the pleasant communication!
02/26/2018kolotukhina.natalia
Lenusik Shumskaya is a coach from God! Thank you very much!
12/22/2017Brysinaekaterina
I got to know Alena in the fall and after 3 months I am very grateful for the excellent Pilates classes - clear instructions, demonstration of exercises by the trainer accompanied by music and most importantly the RESULT, now I can do a lot) I recommend it!!!
10.12.2017Natalia Zaitseva
My first fitness teacher, my mentor, my guru, my classic, energy and vector - the entire foundation of knowledge and directions of my projects, the result of my students (clients) is the result of my teacher, the best training, the best knowledge and the best master classes from Master trainer Alena Shumskaya
By filling out this form, you can add your review
www.nezemnaya.ru
Contraindications for Circuit Training
Full body circuit training is one of the most challenging areas of functional training. Therefore, it is not recommended for people:
- with diseases of the cardiovascular system;
- having problems with joints;
- with high blood pressure;
- having chronic diseases.
Circular training for girls during pregnancy is strictly contraindicated!
Circuit Training results
Circuit training in our gym is designed for the whole body, that is, in one session you will work all muscle groups. This is fundamentally different from split training, which involves only individual parts of the body. In general, circuit training is suitable or aimed at:
- for weight gain;
- for weight loss;
- to develop strength abilities;
- on the relief of the body;
- for endurance.
In short, the result from Circuit Training is a strong body with beautifully defined muscles.
Body Sculpt – what is it in fitness? Reviews |
The overwhelming majority of the fair half of humanity often comes to a fitness club with one goal - to lose extra pounds. As a rule, girls attend aerobics, Pilates classes or work out in the cardio zone. However, today it is not enough to just be thin. The trend is for an athletic and sculpted body, which is almost impossible to achieve with aerobic exercise alone.
The fitness industry is actively developing and moving forward. Almost every year, new training programs appear aimed at building the figure of your dreams. An interval training program called Body Sculpt is especially popular. The main essence of this training program is to eliminate the layer of fat, pump up all muscle groups, as well as develop endurance and flexibility.
In this article we will look at the main features of this type of training, advantages and disadvantages.
The essence of the program
Body Sculpt - what is it? In fitness, such training takes place in an aerobic style with a combination of strength work. The name of the program speaks for itself - as a result of the classes we will get a slim and sculpted body. In the process, everyone independently regulates the degree of load on specific muscle groups, which allows them to become a “sculptor” of their figure.
Body Sculpt works not only on the lower body, but also on the upper body, which helps avoid muscle imbalances. This type of training also helps to achieve beautiful posture. In addition, this type of strength fitness is quite universal, since it allows you to individually select the level of difficulty, weight and number of approaches depending on your level of physical fitness.
Workout structure
Each Body Sculpt workout includes four main stages:
- Warm up. A necessary introductory part to prepare muscles and ligaments for loading. Often includes a dynamic warm-up.
- Cardio workout. Aerobic part, aimed at preparing the cardiovascular system. It is carried out either on a jump rope or on a step platform.
- Power training. It consists of strength exercises with weights, thanks to which all muscle groups are worked out.
- Hitch. The final part, consisting of special exercises that are aimed at relaxing and stretching the muscles.
The workout is based on the principle of alternating high-intensity and low-intensity movements, which allows you to improve endurance, develop muscle strength and burn a large number of calories.
Inventory
Body Sculpt workouts are offered in many fitness clubs, but they can also be done at home.
For classes, you can use various fitness equipment, for example:
- jump rope;
- step platform;
- dumbbells;
- weights;
- barbell;
- expander;
- fitball;
- bosu;
- gymnastic sticks;
- weights.
Sportswear
For training, it is best to choose clothes made from lightweight fabrics that absorb moisture well and do not restrict movement. Wearing warm or synthetic clothing will make you uncomfortable, as you will sweat intensely during exercise. Give preference to leggings and cotton tops.
As for shoes, they should be lightweight and appropriate for your foot size. To reduce the risk of injury during training, choose shoes with a rigid back to provide good ankle support.
Balanced diet
An integral part of the Body Sculpt program is proper nutrition. There is no need to torture yourself with low-calorie diets, since training is very energy-intensive. When you are in a calorie deficit, it is very difficult to train to your full potential and enjoy life in general.
It is very important to create a balanced diet enriched with essential nutrients. It is necessary to consume a sufficient amount of protein (1.5-2 grams per 1 kilogram of weight), complex carbohydrates (3-4 grams per 1 kilogram of weight), and fat (1 gram per 1 kilogram of weight).
This approach will allow you to train effectively, build muscle mass and reduce body fat.
Advantages
Body Sculpt training, in addition to losing weight and gaining muscle definition, provides other significant results:
- Strengthening ligaments and joints.
- Increased body flexibility.
- Increased endurance and performance.
- Improved blood circulation.
- Stabilization of hormonal levels.
- Reducing the percentage of subcutaneous fat and getting rid of cellulite.
- Improving skin quality, increasing its elasticity.
Reviews about Body Sculpt are only positive, as this program helps you quickly achieve your fitness goals.
Flaws
The first disadvantage of this type of exercise is that it is not suitable for people who are extremely overweight, since the loads are quite intense. Before moving on to training aimed at achieving muscle relief, it is necessary to reduce the amount of fat mass.
The second disadvantage is that with the help of Body Sculpt it is quite difficult to achieve impressive muscle volumes, since the work is carried out with small weights for a large number of repetitions. If your goal is muscle mass, then this type of training should only be included during the drying period or preparation for the summer season.
Contraindications
Body Sculpt training has a number of contraindications:
- cardiovascular diseases;
- diseases of the musculoskeletal system;
- diseases of the genitourinary system;
- diabetes;
- asthma and other respiratory diseases;
- phlebeurysm;
- oncological diseases.
It is also not recommended to use this technique after major operations, during pregnancy, or in old age. Before you start training, you should consult your doctor and monitor your health.
Results
If you don’t have any contraindications or significant restrictions to start Body Sculpt classes, then you can safely start them. This type of fitness will allow you to achieve the desired relief and use all muscle groups. Body Sculpt is suitable for people with completely different levels of physical fitness and gives fairly quick results compared to other training programs. Your body will quickly become flexible and light, strength, coordination and endurance will increase. The main thing is to maintain discipline and systematically move towards your goal.
www.cubum.ru
Group Strength Training | Body-Bar.ru
Nothing inspires you more than photos of fitness models?
Do you want a toned figure with defined muscles? Then you're in the right place for strength training. Strength training is one of the main types of physical activity. The difference between strength exercises is the active use of resistance (free weights and strength machines). Group strength training involves only free weights. These workouts are aimed at increasing strength, elasticity and muscle volume.
Strength training helps launch and accelerate anabolic processes in the body. The basic principle of energy production is the anaerobic (oxygen-free) breakdown of glucose in the muscles and glycogen in the liver. In fitness centers, group strength training includes those classes where the “heavy artillery” of sports equipment is used when performing exercises, in particular: barbells, dumbbells and weights. “Heavy” sports equipment is relative, since everyone has the right to choose their own working weight.
Therefore, how strong such training will be depends on several factors:
- Instructor's working method
- The level of preparedness of those involved,
- The desires of those involved to “work for strength.”
With the right approach, after strength training, metabolism accelerates for at least a day, which contributes to effective fat burning.
Strength training usually includes:
BODY SCULPT is a strength training aimed at working all muscle groups using various sports equipment.
This program places a significant emphasis on the gluteal and leg muscles, which is why it is so popular among women. Suitable for all fitness levels. Detailed article about Body Sculpt.PUMP IT UP is a strength type aimed at working the main muscle groups. During the exercises, various equipment is used: barbells, dumbbells, weights. Pump It Up helps build strength and overall endurance. Suitable for those who are prepared.UPPER BODY - strength training aimed at working the muscles of the upper body: arms, back, chest and abs. It is carried out using sports equipment: barbells, dumbbells, body bars, medicine balls, etc. Suitable for all levels of fitness. More information about Upper Body.LOWER BODY - strength training for working the muscles of the hips, buttocks and abdominals. The load is carried out from medium to high intensity. Despite this, the training is positioned as classes for people with any level of physical fitness. A detailed article about the Lower Body. CIRCULAR - strength training aimed at developing all muscle groups, as well as strength, endurance, coordination and balance - the basic motor qualities of a person, which he constantly uses in everyday life. The essence of circuit training is that the equipment is arranged in a circle. Everyone takes their place. The instructor times the time and everyone does their own exercise. The allotted time passes and the positions of those involved quickly change. This happens until the circle ends - until everyone returns to the exercise from which they started. Circuit training is recommended for intermediate and high levels of fitness.METABOLIC EFFECT - strength training aimed at burning fat through intense exercise. In the scientific community and fitness industry, this effect is known as EPOC or Oxygen Debt, and exercises performed in a specific way will help prolong this effect for hours and even days after the exercises have been performed. ABT is a type of strength training that which is aimed at working the muscles of the legs and abs. During the exercises, various strength equipment is used. TOTAL BODY SHOCK (TBS) is an explosive group training with elements of functional training, which combines cardio and powerful strength exercises. Designed for all muscle groups, promotes weight loss, development of endurance and muscle strength. Recommended for advanced. If you want to learn more, read the article about Total Body Shock.BODY PUMP - strength training using a barbell with an adjustable weight. The exercises that make up the training program are aimed at improving muscle strength and relief without excessively increasing muscle volume. For intermediate and advanced levels of physical fitness. Detailed article about Body Pump.HOT IRON (from the English “hot iron”) is a strength training during which mini-barbells and step platforms are used, and the lesson itself is performed to music. The main goal is to develop strength endurance. The workout is effective for losing weight. Hot Iron has a direction designed for people with spinal problems. For different physical levels. preparation. More information about Hot Iron. body-bar.ru
How Circuit Training classes work
Since the exercises in circuit training are quite intense, the lesson must begin with a warm-up.
After this, your body will be warmed up and ready for exercise. Next comes the main block. As a rule, it consists of 3-4 circles, which include 6-10 exercises for different muscle groups. Circular training takes place at stations. At each station a new task and a new projectile await you. In one hour you will do a circuit training for your legs and buttocks, perform abdominal and back exercises. Circuit training can include exercises with your own weight, as well as with a barbell, dumbbells, kettlebells, elastic bands and other equipment. Some exercises can be done in pairs. The rest time between each approach is regulated by the trainer.
At the end of the session there is a cool-down to restore breathing, heart rate and muscle relaxation.
Upper body - what is it in fitness, training and exercises, video
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Upper body - what is it in fitness, training and exercises, video
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One of the types of Upper Body training (upper body) occupies not the least place in the fitness programs of gyms around the world. The methodology helps build muscles, get your body in shape and lose weight. How each lesson goes, how the exercises differ from other workouts and what results you can get, read on.
What is upper body in fitness
The name itself already tells you what you have to do during upper body fitness training. Up – top, body – body. During classes with an instructor, most of the time is spent on the upper part: chest, stomach, arms, shoulders, neck. Additional equipment for weights is used: dumbbells, bars. The core task is to increase muscle tone, strengthen, and correct the motor function of the limbs. The lessons differ from standard aerobics classes, but they have one thing in common - to achieve results you need:
- regulate the training schedule;
- build a healthy diet: eat at least sugary and starchy foods, drink plenty of water;
- follow the instructor's recommendations;
- provide yourself with positive rest after classes;
- increase activity outside of training.
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Upper body class
If you decide to try upper body exercises, then before everyone else you should find out whether you are allowed to do such loads, because not everyone recommends intense exercises with weights. Many women who come to workout want to lose weight quickly. It’s worth saying here that the result will not be noticeable right away, so you will have to attend classes regularly. In addition, you will definitely have to change your diet.
Like any other fitness program, upper body has contraindications:
- varicose veins;
- diseases of the mental and vascular system;
- pregnancy.
Upper body exercises
A set of upper body exercises goes from easy to difficult. All muscle groups are involved in turn. For example, here is a summary of several standard upper body exercises:
- Triceps workout. Heels together, toes slightly apart, dumbbells in hands. Raise your hands to your shoulders, on a count of one - lift them up, on a count of two - lower them to your shoulders. Medium pace, do 3 sets of 15 reps. Rest – 30 seconds.
- Working out the biceps. Performed while standing. Heels together, toes apart, hands on the body, all over the dumbbell. Begin to bend your arms alternately at the limbs on the belt tier, that is, only at the elbow joint. Perform at a medium tempo. Repeat 20 times, rest 30 seconds and repeat the approach.
- Working out the pectoral and deltoid muscles. Same starting position as in previous exercises. Stretch your arms out on your shoulders, each with a dumbbell. Stretch your arms out to the sides without bending them. Rise up onto your toes at the same time. The number of repetitions is at least 10 times.
Upper body workout
Almost any upper body workout lasts exactly an academic hour. This sets it apart from many other fitness programs. It begins not with an aerobic warm-up, but immediately with exercises. To begin with, take dumbbells and work out the arm muscles, after which the process becomes more complicated, the weight becomes greater. So by the end of the lesson you are working out all muscle groups, weighting them with different equipment.
Upper body tabs
There are also variations of this fitness program. Upper body tabs are a strength training set aimed at working out the abs. Exclusively suitable for those who want to correct their figure in the waist area and “dry up”. Often it comes together with stretching, so that at the end of the lesson you will be able to relax your muscles and stretch them in order to consolidate the result. The duration of the workout may be slightly longer - 55 minutes. Attend excellent classes at least 2 times a week. A wonderful workout with which you can begin your acquaintance with upper fitness.
Upper body press
A set of upper body press exercises is aimed at strengthening the muscles of the back and chest, arms and shoulders. There is a lot of intense physical activity, so beginners should not come. Standard exercises include push-ups and high-repetition movements with a body bar. It’s better to start with an ordinary upper body, and then move on to mixed-format lessons. Special equipment and shock absorbers are vigorously used. After a couple of months of regular training, you will notice significant metamorphoses in your body; the muscles of your back and chest will become stronger.
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Upper body flex
Another mixed format is upper body flex. The main specificity is that in addition to physical activity, breathing practice also occurs. The workout itself is often motionless, the movements are leisurely but intense. The exercise is aimed at accelerating metabolism and reducing the volume of the stomach, calories are vigorously burned, and sagging skin disappears. Recommended for any level of training.
Upper body fitness - video
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Upper body what is it in fitness? Programs and benefits of Upper body
Upper body is a workout that helps sculpt the body by performing special exercises that use the “upper” muscles. Classes develop muscle groups of the back, shoulders, abdominals and arms, improve the functioning of the circulatory system and help get rid of excess weight and correct the figure.
Properly selected Upper body training sets reduce waist size, make the stomach flat, and the figure slim.
The workouts should be intense, so the best option is to pre-warm up. You can, for example, do aerobics - this will set you up for higher loads and eliminate the risk of unpleasant consequences.
Upper body fitness involves exercising with a variety of sports equipment. The duration of classes is from 45 to 55 minutes. Taking into account the level of training of a person and his physical capabilities, the load and weighting materials are individually selected.
Classes for beginners are carried out in a lightweight mode (for example, with dumbbells). For experienced athletes, the equipment should be heavier.
You can exercise both in sports clubs and in your usual home environment. In the first case, you will receive a personal trainer who will choose the right training plan, calculate the required load, and select strength equipment. In the second, you have to do all this yourself.
Classes should take place a maximum of three times a week, taking into account the individual characteristics of the person.
Intense loads require muscle recovery, so you need to take breaks of 1-2 days, doing lower body training, for example.
Upper body - what a workout
The classes include a set of strength exercises that strengthen and develop the body. Particular attention is paid to its upper part: the muscles of the back, arms, and abdominals. One set consists of at least 10 repetitions.
By improving the functioning of the circulatory system, tissues are enriched with oxygen, and this leads to an improvement in their vital functions.
There are different types of exercises to work different muscles: biceps, triceps, forearms, chest, back, abdomen.
Upper body programs
Coming to a sports club is associated with a specific goal: to tighten the buttocks, pump up the abs, biceps, etc. In any case, to get results in the shortest possible time, you need to select one of the Upper body fitness programs. To correct a specific area of the body, you need to focus your efforts on specific muscles.
To correct problems in areas above the waist, the best choice would be the Upper body ABS complex, aimed at developing the muscles of the chest and back, abdominals, shoulders and arms. Contains exercises, the purpose of which is to qualitatively work out these particular muscle groups. Exercises consist of basic and isolated ones. During training, special equipment is used. The maximum effect is achieved by alternating modes when performing simple exercises. Improvement in posture is observed already during the first lesson, if the selection of exercises is done correctly.
The Upper body stretch program is a universal set of exercises. Its goal is to strengthen the muscles of the upper body. For classes in this program, the level of physical fitness does not matter. The result will be:
- beautiful posture;
- slim stomach;
- flexible and elastic muscles and ligaments;
- improved mobility of articular joints.
A harmonious combination of strength approaches with stretching strengthens the muscle corset, helps get rid of back pain, and find a great mood.
Upper body video classes
Benefits of Upper Body
Classes with a professional trainer will bring you excellent results:
- The body's endurance will increase, its physical capabilities and ability to withstand increased loads will increase.
- Improved posture and straightened shoulders will give you self-confidence.
- During exercise, the body produces endorphins (they are called joy hormones), this leads to improved mood, increased mental energy, and stabilization of the emotional state.
in-fitness.ru
Low Body training | malina-fitness.by
This format of training is temporarily not available; we offer Total body as an alternative.
Low body training. The literal translation from English of this direction is “lower body training.”
It’s easy to guess that this type of exercise is aimed at working the muscles of the legs, buttocks, back and abdominals. This type of class is a variation of a moderate to high intensity strength class using a variety of equipment or no equipment.
When presenting this class, they usually say that this type of class is suitable for people with completely different levels of physical fitness. But I would like to note that people completely new to the world of sports and fitness will have a very difficult time. High and medium intensity training requires considerable endurance and coordination, and a fairly quick change of exercise requires good technique. In order to maximally load the areas being worked and involve more muscles in the work, the pace on Low body is set quite quickly. A multidirectional and more effective effect on the “low body” is achieved through the use of a wide variety of equipment - medicine balls, dumbbells, step platforms, fitballs, expanders and other equipment. By attending Low Body training classes you will definitely work with all the named types of fitness equipment. Therefore, you are unlikely to get bored. Here you will have to jump, run, and squat, in a word - work hard.
This workout is an aerobic type of training, which means it is aimed at intensive energy expenditure and fat burning.
Therefore, if you decide to take care of yourself and want to achieve the maximum possible effect in the shortest possible time, Low body Training is what you need. Yes, at first it will be very difficult to cope with the pace of training, however, as practice shows, soon a person gets into the rhythm and practically no longer feels the same load.
If you are interested in Low body Training in Minsk, the Malina-fitness fitness club invites you to our cozy and comfortable room. We have all the necessary equipment to conduct a quality workout, excellent instructors who will monitor the correctness of the exercises, and most importantly, we have the desire to help you achieve your goal of being beautiful and healthy.
malina-fitness.by
The third workout from the Focus T25 Beta Phase is the RipT Circuit. Sooooo cool! There are no repetitions here, different exercises all 25 minutes. This is a mix of strength training, abdominal exercises and a little cardio. This workout does not have to be done in the morning on an empty stomach, unlike Speed 2.0, because... there is no continuous cardio, which means it won’t hurt your side. For me, this whole workout was continuous pleasure, well, a very cool selection of exercises! And, by the way, this is the first workout with weights in Focus. So immediately take either dumbbells or an elastic band if you don’t have dumbbells. To begin with, I took the minimum weight we have - 2.7-3 kg each dumbbell:
And next time I will gradually increase the weight. Yes, even now I felt that I could have taken more weight, somehow it was not enough, but I no longer stopped training and ran to the second floor for weights.
In the Squat push-up exercise, you need to rise with maximum effort, pressing your hands into your legs, as if you have something heavy on your back. Then you feel the load very well! Cool, very original exercise, like all the others. Shaun T always comes up with something unusual and at the same time most effective. He also constantly comments on how to do the exercises correctly, and also gives great encouragement.
In Palm down-squat thrust you need to do a small spring jump every time you get up (rise), and also squeeze your buttocks and abs. It seems like a simple exercise, but if you invest in it properly and do it correctly, the effect is good. Remember, in all of Shaun T's workouts there are no easy exercises, and if some of them seem too easy to you, then you are simply doing them wrong.
Here are the exercises you will need dumbbells for:
Recip bicep curl (at 19-54)
Arnold press (at 15-56)
Weighted squat pulse (here you need to transfer the weight to your legs and abs, and not to your hands, despite the fact that they are where you hold the dumbbells)
Lawnmower, single leg (at 12-00)
Deadleft + curl squat (on 07-06)
Weighted moving squat (on 03-02)
By the way, I really liked the Air plank + one leg burpee exercise! This is without dumbbells.
And also, do not forget that you need to breathe evenly during the entire workout, and do not hold your breath under any circumstances. Sean constantly reminds us of this, as well as the fact that you should always suck in your stomach.
During this exercise, try to ensure that your back is not hunchbacked, but rather that it is, on the contrary, arched. And so that your legs are bent parallel to the floor.
By the way, do you know what transponder radar beacons are?
I just recently heard about these useful things. I decided to read a little about them and found a website where, in addition to lighthouses, they sell navigation equipment, vessel AIS, lanterns, lights for lighthouses, floating signs and much more. =$postovoy?>
