Recently, we conducted a survey in several well-known gyms, and unexpectedly found that "barbell exercise" has gradually become the most popular fitness class, and it is likely to occupy the top spot in various classes.

Barbell exercise is a popular name. Literally, it means aerobics performed with a barbell. In fact, it also has a foreign name called "body charging", which is translated from its foreign identity, body pump. It has been popular in gyms for a while, but because of the barbell equipment involved, many outsiders think it is a boring event. However, it is best to make judgments based on original materials. If you have not tried it, don’t make random comments - this project, which ranks among the best in more than 3,000 clubs in more than 40 countries around the world, combines the advantages of aerobic exercise. Maximizing it, simplifying target training, burning calories through appropriate weights and continuous physical exercises, and dancing with the most popular music at the moment. This is the true face of barbell exercise, and it is what seizes the TOP1 ranking. The point is.

The most weight-loss program in the fitness industry

According to Baolihao's popular coach Xu Xueming, body charging can not only speed up the practitioner's metabolism and quickly burn fat, but can also exercise the practitioner's endurance, improve self-confidence, refresh people, and maintain good health. In working condition, it’s like recharging the body after a class.

During the exercise, most of the exercises are done in a standing position with a barbell in hand, so the intensity of the exercise for the legs and arms is high. Carefully completing various combinations of movements can shape muscle shape and enhance muscle strength, durability and bone density. A complete barbell training class lasts about 60 minutes, and there is also a simplified version that removes arm movements, which lasts about 50 minutes. This course enables men to consume an average of 556 calories and women to consume an average of 390 calories. It is currently one of the most popular weight loss courses.

Barbell exercises use a standardized training method to perform a series of freeWeight-bearing exercises, in which not only barbells are used, but also plates, pedals and mats, and constant changes of equipment can allow participants to gain more excitement from group exercises. Although it is a weight-bearing aerobic course with a very heavy load, girls still participate enthusiastically, so the participants are still mainly female. At the same time, it is also an event with more male participants in group aerobics. This kind of collective atmosphere allows everyone to motivate and compete with each other. When everyone is sweating profusely, they can experience the fun of developing their physical potential.

Each routine is divided into 10 sections, each section is 5 minutes. All movements pursue maximum intensity within the prescribed time and challenge every muscle in your body.

People with different physical qualities should choose a barbell plate that suits them. You can choose from 1.5, 2.5, 5, or 10 kilograms. The selection criteria is that you can bear the weight, keep up with the coach's rhythm, and achieve the requirements for you. Optimal compression of muscles and bones. Paired with rhythmic music, you can constantly inject vitality into yourself amidst the shouts of your friends. The coach will also adjust the weight of the barbell according to the physical condition of the practitioner. Doing different exercises consumes different calories, so there is no need to worry about becoming "big and heavy" after practicing for a long time.

A. Warm-up part

Use light-weight barbell plates to stimulate muscle groups in various parts of the body, so that they can be fully mobilized, relieve the tension and stiffness caused by not exercising, and prepare for the next step of high-intensity exercise.

·Standing on one leg

Target muscles: stretch and relax leg and chest muscles

This action is often used to relax after exercise. In fact, this action is not included in the warm-up exercises led by the coach. However, considering its practical effect, Gail feels that it is very helpful for stretching the body and can be used as a " Awakening of the stiff body in the "sitting" style of life.