Fitness and Pilates exercise machine BODY-POWER

Features of the Lower Body workout

The name of the new fitness trend is translated from English as “lower body.” Active training tightens problem areas, strengthens the lower back, buttocks, front and back of the thigh, and reduces belly fat. The complex is based on different types of lunges, squats with weights, leg swings, and plie.

Lower Body Intensive Workout Features:

• the ability to regulate power loads from medium to high intensity, effective weight loss;
• the complex consists of proven and effective exercises aimed at working out the lower body, strengthening the back and anterior abdominal wall;
• local exercises involve several major muscles of one group;
• simple sports equipment is used. Available in every gym or can be purchased for training at home;
• At least 70% of the time of the entire strength training session is devoted to training the legs and gluteal muscles.

To increase the effectiveness of the exercise, it is recommended to perform it on a steppe, additionally using light weight dumbbells and a body bar. As the workout progresses, it is necessary to increase the pace, which accelerates the removal of excess fluid and the breakdown of fat deposits.

Properly selected clothing helps you get the most out of your workout. A comfortable sports suit or trousers should not restrict movement when swinging your legs or climbing onto a step platform. By choosing a warm sweatshirt or hoodie, you can exercise outdoors, supplementing your exercise with a morning jog.

Bodybuilding and fitness - why do strength training?

Fitness and bodybuilding and health are often mutually dependent. In the conditions of modern life and various negative reasons, the constant presence in the environment of microelements that weaken human health, it is extremely important to take measures aimed at protecting the functions of one’s own body by all available methods.

This is facilitated by a balanced diet, as well as preventive measures aimed at strengthening the immune system, as well as through physical exercise. Physical exercises with weights increase functionality, improve the health of the body, increase the recovery capabilities of the body, as well as human endurance.

Strengthening muscles and joints

Thanks to bodybuilding and fitness, muscles and joints are strengthened. You need to do sports regularly, which will certainly have a positive effect on the body’s well-being and increase energy. In addition to the muscles, physical activity also strengthens various body systems: the musculoskeletal system, the cardiovascular system and the immune system.

Maintaining health is based on sports and minimal physical activity. Conversely, lack of activity negatively affects human health.

Formation of the regime

Regular fitness and bodybuilding exercises lead to the formation of a certain regimen. A regime is the daily routine with which a person feels comfortable, or, as they also say, “is in good shape.” Consequently, intense training maintains the tone of physically active people at a high level. People purposefully engage in sports and physical education for this purpose. Apart from the fact that they experience a surge of strength from the physical activity itself and enjoy it.

How do professionals differ from amateurs? Professionals, like amateurs, follow a regimen. They experience satisfaction, among other things, from physical activity. Although their loads in themselves do not pursue the goal of improving health, but primarily to win sports competitions. People who practice simply for themselves think about their health—professionals think about overcoming themselves.

For the latter, playing sports is akin to hard but beloved work. What can happen under heavy loads? Often there is a malfunction in one of the internal systems of the athlete’s body. For example, the immune system does not cope with its tasks. During the period of intensive preparation for competitions, a person is often exposed to various viruses. Excessive physical activity affects the body in the same way as a state of stress - it increases the threshold value of hormones responsible for stress, such as cortisol, which suppresses the effectiveness of immune cells.

Of course, professional athletes have increased strength and endurance in relation to ordinary people, beyond the capabilities of an ordinary person, however, the functional characteristics of the well-being of athletes must be kept under control and diagnosed.

In the end, everything is individual for each individual person. A person who thinks about his health makes his own decision about how much time he is willing to devote to sports in his life and sets priorities. If a person cares about his health and he needs to set a goal and choose a lifestyle that matches his goals, namely a healthy lifestyle. A necessary and sufficient condition for a healthy lifestyle is working out in the gym or working out.

Physical education, fitness or bodybuilding can help you keep yourself in good shape and not have problems with excess weight. As a rule, it does not matter what specific sport we are talking about; each person can choose the most suitable sport and improve their health.

Who is the Lower Body Complex suitable for?

The intense workout was designed to target problem areas in the lower body. Ideal for women with a pear-shaped figure: the bulk of their fat deposits are located on the hips and buttocks. The complex improves proportions, creates a slender and harmonious silhouette.

Regular Low Body workouts pump up your leg muscles, helping to get rid of cellulite. They stimulate blood circulation and reduce the layer of subcutaneous fat. Classes are recommended for women who spend most of the working day in a sitting position. As a result of exercise, the tone of blood vessels increases and the risk of varicose veins decreases.

About the benefits and subtleties of the program

The main exercises of the program are classic and reverse push-ups, rows to the shoulders from a standing position and to the belt, bench press, working out the biceps and triceps of the arms using weights.

You can’t train, especially for beginners, on your own at home - it’s dangerous; and besides, ignorance of the correct technique will not bring any benefit, but only harm.

By enrolling in a fitness club with a professional trainer, in addition to improving your figure, you will achieve the following results:

1. Strength endurance will develop, increasing the physical capabilities and ability of the body to endure various loads.
2. Your posture will improve and your shoulders will straighten, you will move through life more confidently, looking not down, like many, but straight ahead.
3. You will acquire a good habit of regularly engaging in physical improvement.
4. During the training process, joy hormones - endorphins - begin to be produced, which will improve your mood and increase mental energy, stabilizing your emotional state.

Weights are selected based on physical fitness and selected exercises. For example, if you have just completed push-ups, you will need to use lighter weights for your next bench press.

Working out the back muscles will require more significant weights, since they are large and they will not feel light weights.

It is recommended to train according to the Upper Body program up to 3 times a week, although in some cases the trainer makes changes to the schedule, increasing or decreasing it. It takes 48 hours for muscles to fully recover after such exercise. During this time, it is a good idea to spend time on lower body and aerobic training.

For information: you shouldn’t expect progressive muscle growth from such exercises; they will make your muscles more prominent, and with the help of exercises you will “hone” your technique.

Equipment for upper body classes, as a rule, are body bars, dumbbells, step platforms, a mat, rubber shock absorbers and medicine balls.

Recommendations

Before going to the gym, you should visit a therapist and get his approval for this type of activity.

When you come to the gym, choose a trainer who will work on an individual program or schedule a group visit. Pay attention to the following criteria to help you make the right choice regarding your future mentor:

• experience - it’s worth asking how long he or she has been working in this area and in particular in this club (at least 2-5 years). It is also important to find out whether he had clients with similar problems;
• availability of a certificate - although it can be bought for money, it is still worth asking and looking at;
• professionalism - every trainer is obliged, on the very first day of a newcomer’s arrival, to ask him in detail about his level of preparedness, state of health, regime, etc., in order to draw up an individual training program, including nutrition. An important point that testifies to the professionalism of the instructor is knowledge of physiology and biomechanics. In a personal conversation, this will definitely become clear - if the coach does not use specialized terms, then it is worth thinking about his professional suitability;
• An important indicator is appearance, although it is not always unambiguous. It is advisable that the instructor be in good physical shape. But here you need to look at age - if he is a young person, then of course, appearance matters, but if he or she is 40-60 years old, then this indicator is not particularly significant;
• manner of communication and sociability, friendliness of the instructor and contact. The main criterion here is the comfort of communicating with him and how much he stimulates you to give 100% effort in training;
• and cost - everyone wants to receive a high-quality and inexpensive service. And here you need to proceed from your personal material capabilities. But you should understand that cheap services will give appropriate results.

If you have checked at least half of the boxes opposite the above points, then you can safely train with such a mentor.

Benefits and Benefits of Lower Body Strength Exercises

With regular exercise, the first results are noticeable within a few weeks. Lower Body in fitness refers to strength programs with increased intensity, therefore it is recommended for losing excess weight, quickly getting back into shape after childbirth or hormonal imbalance.

Advantages of the Lower Body fitness program over aerobics or other strength training:

• strengthens the back and abdominal muscles, forms beautiful posture;
• relieves pain and discomfort in osteochondrosis;
• improves the functioning of the cardiovascular and respiratory systems;
• stimulates metabolism in case of slow metabolism, obesity;
• improves immunity, protecting against colds and respiratory infections.

Training according to the program relieves physical inactivity and its consequences: chronic insomnia, metabolic disorders, and digestive problems. General endurance and energy quickly increase, and the heart muscle strengthens.

Upper Body - what is it

Upper body is literally translated as “up” and “body”, that is, the main load is directed to the upper body: shoulders, arms, chest and stomach.

The main goal is to increase muscle tone, strengthen and restore motor function of the limbs.

To get the maximum effect from classes, the following conditions must be met:

1. Regularity.
2. A balanced diet excluding sweets, flour, fatty, canned, fried and smoked foods.
3. Sufficient drinking regime.
4. Follow all instructions from the trainer.
5. Proper recovery after training.
6. Increasing physical activity in general, in addition to working out in the fitness room.

The duration of the Upper Body program is 1 academic hour (45-55 minutes), which is different from many others. And the training begins not with aerobic exercise, but directly with exercises of this type. In our fitness tours, the effectiveness of Upper body increases significantly due to the supervision of experienced trainers and constant training.

The first thing that is worked on is the arms using dumbbells, gradually increasing the weight throughout the classes and changing the equipment, training all the necessary muscle groups.

There are several types of this program:

• Upper body tabs are aimed at strengthening the abs. Such workouts are suitable for those who want to reduce fat on the waist and abdomen. Duration - up to 55 minutes at least 2 times a week;
• To fully work out the chest, back, arms and shoulders, the Upper Body Press program has been created. Such classes are not suitable for beginners due to the intense load. For example, during a workout you need to perform a lot of repetitions of push-ups and exercises with a body bar;
• a mixed load is the Upper Body Flex program, the main feature of which is considered to be the presence of breathing exercises. There is more static here with slow and tense movements. The focus is to speed up metabolic processes in the body and reduce the size of the stomach. You can perform such a program at any level of preparedness.

With regular training and following all recommendations, after a couple of months changes in the body in the form of relief will become noticeable. The muscles will gain strength and sagging skin will disappear.

Equipment and equipment for training

Exercises are performed in a vertical or horizontal position of the body. With a high cardio load, sweat is actively released, so fitness clothing for women should be made of high-quality fabrics, absorb sweat well and dry quickly, providing comfort. It is better to give preference to free sets:

• leggings with a loose T-shirt;
• cropped hoodie and sweatpants.

It is important to use shoes with secure ankle support and excellent cushioning in the heel and toe. For high loads, it is recommended to select weights, expanders, and supplement the training with exercises on a fitball.

The Lower Body fitness program is a good way to shape your figure and get rid of cellulite and fat deposits. With a change in diet and proper diet, these exercises will increase performance and endurance and give you ideal proportions in a short time.

Who are contraindicated for the Upper Body program?

As mentioned above, before you start working out in a fitness club, you should definitely visit a doctor, since not everyone is suitable for such a load:

1. In the presence of varicose veins.
2. If CVD disease is diagnosed;
3. During pregnancy.

And you shouldn’t expect quick results - there won’t be rapid weight loss, and there’s no need for it. If in April you wanted to lose 10-20 kilograms by June, and to do this you suddenly started taking care of yourself, then you are unlikely to succeed. And besides, rapid weight loss is harmful to health.

Optimal weight loss is 1-3 kg per month. But at the same time, it is also necessary to regulate nutrition, then the processes will be more noticeable.

And finally, you need to train your body throughout your life, and not before summer or some event. This process should become a way of life for you, and not a one-time event, and then you will always and at any age admire your reflection in the mirror, feeling like an active and healthy person. A fitness tour will help you learn to love training and lead a healthy lifestyle and will become a starting point to understanding the value of Health.