Lil Pump: “My goal is to be the dumbest, richest rapper”

Pump is one of the most fun types of aerobic workouts for getting rid of extra pounds. The first lesson of this type was successfully conducted in 1991. Since then, the original name has not left the lips of a huge number of people.

What is pump training? It is a combination of classical aerobics with strength training. You can practice this system not only in the gym collectively, but also at home on your own. But more about everything.

What type of fitness is body pump?

Body pump is a group strength training workout with a barbell of any weight, which is suitable for both men and women. Body pump complexes contain exercises for all muscle groups, which are performed at a certain tempo to music with a large number of repetitions.

A classic one-hour workout contains the main unchanged parts of the program; only the exercises and their variations change. It takes about five minutes to work each muscle group. Like any workout, pump aerobics begins with a warm-up and ends with stretching.

Multi-repetition and non-stop mode allow you to effectively work out all the muscles, strengthening them, and most importantly help reduce subcutaneous fat. A body pump can be compared to working out in the gym in endurance mode, when more than 15 repetitions are performed per set. Since this mode accelerates the heart rate and increases the supply of oxygen, this workout is aerobic. Therefore, a body pump is considered a strength aerobic exercise.

The weight of the equipment can be selected individually. Each muscle (large, small or medium) is suitable for a certain weight, so resting during the session allows you to change the weight of the equipment and recover.

In an hour of body pump training you can spend more than 600 kilocalories.

[edit] Notes

1. Yes, but in Absolute it’s just a bug on a bug in the interface

The history of the body pump

Fitness company Les Mills and its team of instructors created a unique body pump technique in 1991 in New Zealand. It was the founder of the company, Philip Mills, who proposed to create a new trend in group training with a barbell. Now body pump training is carried out all over the world, the company is still creating new programs and every three months presents videos of updated classes to all interested trainers and fitness clubs. The company also selects new and popular tracks for its programs, which can also be purchased along with the program. Les Mills has released more than 100 training programs since its inception.

[edit] Muzyaka

The main distribution of the subject is in developing countries of Asia and Latin America. Hence we have a soundtrack consisting of a little more than half Korean/Chinese/Latin pump rap, pop and mitol. The rest of the repertoire consists of specially trained monkeys from the hired Banya team. However, they rip off basically the same rap, sometimes supplementing it with remixes of classics, so as not to come up with something new and not to pay copycats. But it happens that they steal Winrar, yes.

Pros and cons of bodypump

Advantages:

• Strength aerobics is suitable for both men and women, since the training takes place with a barbell of a weight suitable for the athlete, as well as familiar gym exercises in various improved variations.
• In one hour-long workout, all major muscle groups are worked out, receiving full load and becoming toned.
• Training helps to get rid of excess weight, burns fatty tissue due to multiple repetitions and non-stop mode.
• The workout takes place at a comfortable pace, suitable for strength exercises, which does not cause discomfort to breathing and the heart muscle, as with high-intensity aerobic exercise.

Flaws:

• Despite working with a barbell, the workout does not promote muscle gain; due to the large number of repetitions, the exercises develop endurance, not muscle mass.
• Before starting classes, it is recommended to undergo a little physical training, since the exercise technique for unprepared muscles can be traumatic.

How it works?

Stage one – pump, pumping up, raising the rate. For this purpose, a large trader or a group by prior conspiracy (they are called whales) begin to buy a coin in large quantities. The exchange rate rises accordingly. When the price rises by 10-15%, other traders notice this and also begin to actively buy. The rate jumps even higher, attracting new people who want to earn money, and the positive feedback loop rapidly unwinds.

Now the whales practically do not participate, only watching as more and more small fish fall into their nets, although they can sometimes push the course to break through the next level.

And when the price reaches the desired level, the second stage begins - dump, reset, when whales sell their assets. The entry of a huge supply into the market rapidly collapses the price, especially since others also begin to sell in panic, wanting to avoid losses. But in any case they remain in the red.

The whales calculate their profits and choose a new coin for the pump.

This scheme, unlike digital currency, is not new; it was used by stock traders a hundred years ago. However, it is especially effective in the crypto market for two reasons.

The first is FOMO (Fear of missing out). A few years ago, bitcoins could be bought for ridiculous money or mined on a home computer, but most people missed this opportunity. And now I’m afraid of missing out on a new one. Therefore, every time, seeing a rapidly growing coin, a trader thinks - what if this is it? A rising star of the crypto market, which will make those who have time to buy now rich. And he resolutely buys any growing coin.

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The second reason is powerful information preparation. Information about the prospects of the new coin is being disseminated through chats, social networks, Slack and Telegram channels. It is often presented under the guise of being secret (from closed channels, insider leaks), which has a flawless effect on neophytes who only recently touched upon the vast cryptocurrency world. Trusting supposedly experienced traders, they rush to buy the advertised coin, falling into the trap of whales.

A set of pump aerobics classes

The weight of the barbell must be changed during training. For the legs, back, and chest, heavier weights are appropriate than for the deltoids, triceps, and biceps. After each block (muscle group) there is a short pause to change the weight. Warm up muscles and joints – 5-7 minutes.

Squats

1. Place your feet hip-width apart, squat 2 counts down and 2 counts up (2:2). Perform 4 reps.
2. Squat down quickly for 1 count, and slowly rise up for 3 counts (1:3) – 4 times.
3. Squat down slowly for 3 counts, and quickly straighten your torso for 1 count (3:1) – 4 times.
4. Squat and rise at the same pace for one count (1:1) 8-16 times.

Back (thrust to the belt)

1. Standing with your feet hip-width apart, bend your back parallel to the floor. Hold the barbell with a medium grip and straight elbows. For 2 counts, pull the barbell to the bottom of the belt, for 2 counts, lower it - 4 times.
2. For 3 counts, slowly raise your hands to your waist, and for 1 count, lower them, but without jerking. And so 4 times.
3. For 1 count, quickly raise the barbell, for three counts, slowly lower it - 4 times.
4. Raise and lower your arms for each count 8-16 times.

Chest (bench press on platform)

1. Hold the barbell with a wide grip and place it above your chest with your arms outstretched. For 2 counts, lower the barbell to the middle of your chest, for 2 counts, press up - 4 times.
2. Slowly lower the barbell down for three counts, and press it up for one count – 4 times.
3. For one count down, and for three, slowly straighten your elbows up – 4 times.
4. Press for each count 8-16 times.

Triceps (arm extension with barbell plates)

The exercise is performed standing or sitting. Hold the plate with both hands, raise your arms above your shoulders, lock your elbows in one place.

1. Lower and raise your arms in two counts (2:2) – 4 times.
2. Lower by three counts, raise by one (3:1) – 4 times.
3. Unbend in 1:3 mode (down/up) – 4 times.
4. Extension for each count (1:1) 8-16 times.

Scissor lunges

1. Sit down and straighten your knee for two counts 4 times (2:2).
2. Perform the 3:1 mode - 4 times.
3. Perform mode 1:3 - 4 times.
4. For each count (1:1) – 8-16 times.

Same on the other side.

Shoulders: standing press

Place the barbell on your shoulders behind your head and hold it with a wide grip.

1. Overhead press 2:2, extend your arms above your head and gently lower them behind your head. And so 4 times.
2. Press 1:3 - 4 times.
3. Press 3:1 - 4 times.
4. Press 1:1 – 8-16 times.

Front swings

Hold the barbell in front of you on your hips with a shoulder-width grip, elbows slightly bent to the sides.

1. Swing in front of you to eye level without swinging your back (2:2) – 4 times.
2. Max 1:3 – 4 times.
3. Max 3:1 – 4 times.
4. Max 1:1 – 8-16 times.

Biceps standing

Hold the barbell with a medium grip underneath your hips, without rocking your back.

1. Arm bending 2:2 – 4 times.
2. Bend 1:3 – 4 times.
3. Flexion 3:1 – 4 times.
4. Bending 1:1 – 8-16 times.

Press

Lying on your back, bend your knees and place your feet on the floor. Place the plate on your bent arms in front of you.

1. Perform short half-amplitude crunches (2:2) – 4 times, without lifting your lower back from the floor.
2. Twisting 1:3 – 4 times.
3. Twisting 3:1 – 4 times.
4. Twisting 1:1 – 8-16 times.

Leg Raise

Place your palms under your buttocks, legs straightened on the floor, do not lift your back from the floor, constantly tense your abdominal muscles.

1. Raise your legs up, lower them to the floor and return to the starting position (2:2) – 4 times.
2. Raise 1:3 – 4 times.
3. Raise 3:1 – 4 times.
4. Raise 1:1 – 8-16 times.

If it becomes easy, the number of exercises can be doubled.

Finish the complex with stretching for all muscles.

[edit] Holyvars

• Pump vs DDR
  . The most common type. The arguments of the parties are usually the genres of music, the location of buttons, the rating system, control of feet or buttons, compliance with the rhythm, cuteness, kawaiiness, vibe, spirituality and other objective parameters. With more or less subtle trolling it can deliver quite well.

• Pump vs Pump Pro
  . Almost the same as in the previous paragraph, but adjusted for the features of Proshechka.

• GX vx FX
  . Physicists and lyricists. Arguments from CRT people - it doesn’t lag or stretch. The “plasmoids” argument is ridiculous.

• Inter-club fights
  . Mainly between the Orthodox club Bemafia (one of the founders is the same Zoy), and new formations such as Ugli Kids, Bemaniklub (divided into bemaniacs and danceforge, the first is friends with Bemafia, the second quietly died somewhere in Voronezh), Pampi.ru, 8 BIT) and RusStep.

• Championship rules
  . Nerdish debates, such as “should I remove that track or not”, “should I include doubles or not”, “should I play with or without a handrail”, etc.

• Pump is a video game that does not require synchronization
  , a phrase for trolling the subtle connoisseurs of rhythm games.

• With or without a bar
  , this means playing with a handrail (you can break the handrail), or without a handrail (you can break your legs).