Pump-It-Up is a dance with elements of aerobics, in which a person needs to hold a barbell, with or without pancakes, depending on the level of training. The dance appeared in the 1990s in New Zealand thanks to the trainer Phillip Mills. Most of his students were women, so the pump remained a female sport.
Instructions
Step 1
The main thing in pump aerobics is the weight of the barbell. Beginners pick up only a rod, but as the muscles strengthen, pancakes are put on it. The minimum training weight for women is 2 kg.
Step 2
Pump aerobics develops muscle relief, endurance, tightens the contours of the figure, but does not contribute to weight loss. During training, pain and discomfort in the muscles is a sign that something needs to be changed, something you are doing wrong. It is important to follow the instructor's movements exactly to avoid this.
Step 3
Squatting is one of the main pump movements. In this case, the bar should lie flat on the shoulders, squeeze it from above with your hands. Lean on your heels, take your pelvis back, bend your knees. Sit with your thighs parallel to the floor. Rise on your heels as well. The back should be straight at all times, look straight ahead.
Step 4
Press from the chest. Lie on a special bench or on a rug-covered step. Bend your knees, feet completely touching the floor. Straighten your arms with the barbell over your chest, then bend, spreading your elbows to 90 °. After lowering the barbell, exhale and lift it up again.
Step 5
The French press is done from the same starting position: lying on the steppe, the back from the waist to the shoulder blades touches it, the legs are bent at the knees, the feet are on the floor. Spread your legs to shoulder-width apart, hold the barbell in a narrow grip, raise your arms, but do not straighten it completely. Bending your elbows, tilt the barbell to the level of your forehead, then lift it back up. The elbows and shoulders are parallel, the loin lies firmly on the step.
Step 6
The duration of the workout is one hour. Finally, stretch exercises to relieve pain, flush out lactic acid and relax muscles.
