Total body fitness - what it is, technique, set of exercises for beginners

June 12, 2022 Admin Home page » Tips and tricks

What is TBW fitness, why do you need TBW fitness, TBW fitness contraindications, TBW fitness training video.

What is Total Body Fitness

Total Body is a type of training that is characterized by high energy intensity activities aimed at developing strength, body flexibility and endurance. Highly effective strength training helps improve the condition of individual muscle groups while simultaneously challenging the entire body.

During Total Body fitness classes:

• the muscles of the buttocks, legs, and abs are thoroughly worked out;
• excess calories are actively burned;
• posture improves;
• relief forms emerge;
• the body is strengthened and good physical shape is maintained.

Classes are always accompanied by musical compositions that set the rhythm of the movements. Strength training consists of a variety of techniques and approaches to performing exercises. The entire load on the body corresponds to the person’s sports training, which will be determined by a specialist – a fitness instructor.

To improve the effect of burning calories during Total Body Fitness training, use:

• dumbbells;
• shock absorbers;
• tools that allow you to smoothly increase the load and more quickly achieve the desired effect.

Advantages

1.
Doesn't take much time.
It is enough to train one hour every two to three days (the necessary recovery period between workouts). 2.
The effect is achieved both during the training itself due to maximum intensity, and during the recovery stage, another two to three hours after.
Therefore, this type of activity is the most effective at the moment in the development of fitness services. 3.
Interval training can be done at home. Of course, the ideal option is to first agree on an individual program with a trainer.

Features and rules of Total Body training

Depending on a person’s physical fitness, training can take place both in a group and individually. The main feature of Total Body Fitness classes is that the sets of exercises work for results: fat is burned, but muscle mass remains.

The main rule is alternating exercise modes, which can be:

• static;
• dynamic;
• isolated;
• complex.

Regularly attending training will help:

• lose weight;
• saturate the body with oxygen;
• improve cardiovascular system performance;
• make the body sculpted and beautiful;
• to be not only slim and healthy, but also calm and balanced.

The result of the classes will be especially useful if in combination:

• maintain proper diet and drink;
• monitor the emotional stress of the body;
• introduce daily walks in the air into your schedule;
• maintain regular attendance at classes;
• make time for rest.

To avoid injuries and consequences, training is carried out under the guidance of a trainer, especially when working with sports equipment. For classes, you must have comfortable sports shoes and clothes.

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What results can you achieve from regular exercise?

Total Body Fitness (what it is was described above, and what results can be achieved will be discussed further) is a type of sports activity, the results of which appear with each workout.

The combination of strength and aerobic exercises gives good results:

1. The muscle corset is strengthened.
2. Fats are noticeably burned and the body's metabolic processes are activated.
3. Cardio exercises train the heart muscle and develop endurance.
4. Oxygen saturation of cells improves.
5. The functioning of the nervous system is stabilized.
6. The abdominal press is formed.
7. Improves posture and spine flexibility
8. The muscles become prominent.
9. The figure becomes slender and fit.
10. Metabolism is normalized.

The first changes are visible after a week of regular exercise (3 times a week). There is a feeling of lightness, grace and confidence. The results become noticeable after a month of training and last a long time.

If a person has been training for 1 year and quits training, then the result lasts for another 3-6 months, depending on the individual characteristics of the body.

Who is suitable for Total Body classes?

Classes are suitable for almost everyone, regardless of athletic training, unless there are medical contraindications. Total Body fitness is a program aimed at total changes.

A huge number of subtypes of modern fitness allows everyone to choose a feasible workout:

• Functional training is a set of daily exercises aimed at developing endurance, flexibility and speed. The point of the new stage in fitness is to teach a person the correct movements in everyday life. It’s easy to stand up and sit down, jump over a puddle, carry a child correctly in your arms, and bend over when working in the country.

• Step aerobics – a gentle set of exercises for joints and cardio exercise. This type of fitness helps you maintain a healthy weight, develop endurance, and increase bone density.

• Strength training with fitball Designed for older people with ankle injuries or suffering from varicose veins and obesity. This type of fitness has a reduced load on the lower limbs.

Total Body Fitness and all its directions provide good results, which is important when playing this sport. Once you tune in to the program, you always want to train.

Who can do barre fitness?

Barre fitness is suitable for everyone - including even those who are recovering from an injury and who are contraindicated from lifting weights. For some diseases, such as arthritis and osteoporosis, exercise is also allowed. Barre classes should be postponed only if a doctor or trainer has prohibited it. In other cases, this format is worth a try.

The direction is suitable for those who want:

• correct your posture, and at the same time stretch in height - the main emphasis of barre training is on strengthening the core muscles and stretching the spine;
• diversify your activities - for example, it is important for runners to reduce the load on their joints, that is, switch from one muscle group to another;
• overcome the plateau effect (when the weight stays in one place) - in order to get off the ground, you need to alternate your usual workouts with a new type of load;
• work out muscles that are usually not involved - in barre they are put into work through isometric exercises that engage stabilizer muscles;
• get rid of pain in the neck, lower back, knees - all the exercises here are performed with an emphasis on the spine, and the clamps come primarily from there;
• tighten your stomach - with the help of barre fitness it will be easier to do this, this is especially true after childbirth. This format is also suitable for pregnant women (but it depends on the doctor’s instructions);
• strengthen the muscles, and at the same time reduce the risk of injury - a combination of static movements and stretching keeps the body in good shape, while the body's endurance increases (with regular exercise);
• To relieve stress or simply unwind, a slow-paced barre workout is the perfect way to unwind. The same static exercises shift all attention to yourself and thereby eliminate unnecessary thoughts;
• develop flexibility - barre fitness is suitable even for those who have no dance training.

Disadvantages of Total Body

The main disadvantage of Total Body classes is the lack of professionalism of the trainer. A new and modern type of training requires special attention when working individually with clients. The incompetence of a coach can become a health problem for those wishing to practice this sport.

Therefore, when choosing a training room, you should find out in detail about the professionalism of the instructor leading the class, discuss the exercise program and contraindications. A correctly selected set of exercises is the key to a high result.

Contraindications to classes

Total Body also has contraindications to classes.

People with the following diseases should not engage in high-intensity training:

1. Arterial hypertension.
2. Diseases of the heart and vascular system.
3. Diseases of the spine and joints.
4. Trauma and postoperative period.
5. Pregnancy.

6. Viral infections with fever.
7. Chronic diseases of the respiratory system.
8. Gynecological diseases.
9. Neurological disorders.

Among Total Body classes there are always alternative options that allow you to strengthen and restore the body. All loads are discussed with the instructor and the most gentle but effective sets of exercises and programs are selected.

A set of exercises for beginners

Before starting Total Body classes, you first need to assess the physical capabilities and condition of the body. Fitness for beginners has its own list of recommendations and rules that will help a beginner avoid mistakes and injuries.

The main program should always include:

• heart training (walking, running);
• strength exercises (using sports equipment);
• exercises for flexibility.

The best starting exercises for beginners are:

1. Muscle stretching. Take position: feet shoulder-width apart. Perform head tilts to the right, left, back, forward until a count of 30. Approach 2 times with a break.

2. Pushups. To get into a push-up position, lie on the floor, place your hands shoulder-width apart, and keep your body horizontal. The main thing is not to arch your back or stick out your butt. Slowly lower your body to 2 cm from the floor and, pressing your hands, straighten your elbows. For a more simplified option, you can start classes by doing push-ups from your knees or against a wall. Perform 10 repetitions. Number of approaches – 4.

3. Plank. A classic option for beginners is the static plank exercise with emphasis on the forearm. Take an emphasis, lying on your elbows. Feet shoulder-width apart, knees straight, back straight. Perform three sets of 30 seconds.

4. Lying leg raises. Lie with your back on the floor, bring your legs together, pull your toes forward, and place your hands along your body, palms down. Raise your legs up perpendicular to the floor, hold for 2 seconds and lower down without touching the floor. Repeat the exercise 8 times. Number of approaches – 5.

5. Swing your legs. Take a position lying on your side. Raise your top leg high up and hold for a couple of seconds. Return to starting position. Perform 10 times on each side in 3 approaches.

The main thing in classes is a positive attitude, the right choice of starting program and a competent instructor.

A set of weighted exercises

To achieve a perfectly pumped up body, you should increase the effectiveness of your training, giving preference to a set of strength exercises.

You can make standard exercises heavier if:

• increase the number of repetitions of exercises;
• reduce rest between training blocks;
• add the number of approaches;
• combine some exercises into a complex;
• increase the duration of cardio exercise;
• introduce exercises with weights into the complex.

Total Body Fitness (what it was said above) is a universal set of classes that allows you to perform, in addition to standard aerobic exercises, strength complexes with weights.

To increase the effectiveness of Total Body Fitness classes, various types of weights are used.

Common weights:

• The most common weights for Total Body are bracelets weighing from 0.5 to 5 kg. They are put on the arms and legs before performing exercises;
• A weight belt is a less popular fitness device, but it perfectly develops the body’s endurance;
• Sand bracelets and belts are bulk models that are effective for hiking. For beginners, a weight belt weighing up to 2 kg is suitable.

The complex of weighted exercises includes:

1. Raising your arms in front of you. Attach weighted bracelets to your hands. Stand straight, turn your shoulders, lower your arms. As you inhale, raise your arms in front of you and perform scissor exercises, counting to 20. Raising your arms above your head, perform scissor exercises again. Slowly lower your outstretched arms parallel to your body. Perform 2 sets of 15 times.

2. Swing your hips. Stand sideways to the chair. Support yourself with your hand, and bend your other hand at the elbow and place it on your thigh. The supporting leg is placed on the side of the chair. Straighten the other leg and hold it in front of you. Lower and move to the side. Change legs. Perform 20 times for 5 approaches.
3. Reduction and extension of legs. Take a position lying on your side. Bend your lower arm at the elbow and support your head. Bend your upper leg at the knee and place it on the floor. Raise and lower your lower leg. Switch sides of the starting position and work with the other leg.

4. Exercises for the waist . Take the position - basic stance, feet wider than shoulders. Pull your stomach in and don’t relax. Bend your right hand at the elbow and place it on your waist. Counting to 10, pull your left hand up as high as possible, counting to 10. Change hands and perform the exercise 15 times in 2 approaches.
5. Press. Lie down on the mat and rest your elbows. Legs are bent at the knees and slightly raised from the floor. Tighten your stomach, bend your legs and pull them towards your chest. Return to the starting position, but do not place your feet on the floor. Do 3 sets of 15 reps

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Total Body workouts with equipment

Total Body Fitness - what type of exercise this is and what strength exercises you can do, the instructor will explain. Aerobic and strength training is carried out under the supervision of an experienced specialist to avoid injury.

The following sports equipment is used for Total Body classes:

• dumbbells;
• weights;
• rods;
• medicine balls (medicine ball);
• large balls (fitball);
• gymnastic sticks (body bars);
• step platforms

You can work all the muscles of the body, master the technique, adjust the load and get the maximum effect from the workout if you use sports equipment correctly.

Exercises with sports equipment:

1. Exercise with a bodybar. Modern sports equipment helps strengthen your posture and shape your figure. Assume a position with your feet shoulder-width apart and your back straight. Place the bodybar weight recommended by the trainer on your shoulders and grab it with your palms at the ends. Inhale – squat, try to keep your knees at 90˚. Exhale - rise. Repeat 30 times in 2 sets.

2. Medicine ball exercise helps develop balance. A medicine ball is a round ball-shaped weight. Its weight can be from 1 kg to 20 kg. Take the basic stance position. Bend your left leg at the knee and take a medicine ball in your hands. Stretch your right leg back and arms forward. Stand in this position for a couple of seconds and return to the starting position. Perform the exercise 10-15 times, alternating legs. Number of approaches – 2.

3. Fitball exercises help strengthen the muscle corset and improve coordination of movement. To do this, take a ball that matches your height. Place your feet against the wall and lie on the fitball with your hips. Clasp your hands behind your head or cross them over your chest. Lower the body and raise it, returning to the starting position. Perform the exercise 15 times in 4 approaches.

4. Kettlebell swings. Place your feet shoulder-width apart, grab the weight with both hands, lean forward and bring it between your legs. Keep your back straight. Swing to the shoulder and bend again. Repeat the exercise 15 times, number of approaches – 3.

5. Lunges with dumbbells. The exercise should be performed slowly so as not to injure the knee. Take dumbbells in your hands and, in a half-squat position, put your left leg forward and take your right leg back. Keep your knee suspended. Perform lunges one at a time, changing stance. It is important to maintain balance and a straight back. Perform 15 times, number of approaches – 3.

It's time to finish

Yes, it’s time to finish, it seems to me that.. I was able to answer your question about what TBW is. If not, then I apologize

I’ll also briefly tell you something... I wanted a disk with a high TBW value and not too expensive... Well, it’s still reliable. And took. What happened in the end? But it turned out that the recording speed was always 200 MEG! And all because it took time to compress the data, and therefore it was recorded at a speed of 200 megapixels. Or rather, I think it's due to compression. Some disk controllers have a compression function to increase the TBW value. So take note. By the way, it was a Kingston Fury model for 240 gigs..

That's all, gentlemen. Good luck and take care of yourself. Farewell

To home! 06.11.2018

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How long does the workout last?

Total Body fitness is a workout for all muscle groups. Alternating exercises of varying strength shows that the result is a correctly calculated duration of the load.

The interval training method involves repeating exercises after a certain time and the basic principles of such training are:

• load and rest are duplicated up to 10 times;
• rest time is equal to load time;
• duration of the exercise – 5-10 minutes;
• heart rate – 50% of the maximum;
• When training, always adhere to individual loads and instructor recommendations.

Training blocks give the muscles maximum load. The calorie burn rate cannot be high if the workout lasts for a short time. The minimum duration of classes should be 50-60 minutes, no more. The last 5 minutes are spent restoring breathing and stretching.

What do you need for a barre workout?

The studio usually already has a mat, equipment, and everything needed for barre training. Shoes (including pointe shoes) are not needed here - the training takes place barefoot, in socks or slippers with anti-slip soles. As for clothing, a regular sports set (leggings, top) will do - the main thing is that it does not restrict you. In general, choose clothes that make you feel comfortable.

More about training, nutrition, sports medicine and sports as an activity - in the “Health” section

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Music as a factor that increases the effectiveness of training

Music for sports is a matter of taste. By training to music, complex exercises are easy. For different types of training, different musical accompaniment is used. Its main function is to create a favorable atmosphere and motivation to achieve performance.

Properly selected music invigorates, increases heart rate, helps deliver oxygen to muscles, and improves performance. A correctly selected musical genre for endurance training increases this figure to 10-15%.

Fast paced genres are suitable for endurance training:

• Hard rock;
• pop;
• techno.

Strength training goes well with songs with a repeating rhythm:

• Hard rock;
• electropop;
• electronic dance music;
• electro house;
• rock.

A block of exercises with low activity is good to perform with calm music without vocal accompaniment.

The following genres are suitable for these exercises:

• soft rock;
• blues;
• indie rock.

A block of cardio training is most effective if performed to musical accompaniment with a powerful and fast rhythm in the style of:

• pop;
• electronic dance music;
• heavy metal genre.

Music sets the rhythm, helps you get started, maintains speed and switches the body to effective work. It helps you focus on the result of your workout and different training zones require their own rhythm.

Advice from professionals: how to maintain results from training Total Body Fitness

Total Body Fitness (what it is and the features of the classes were described above) allows you to preserve muscle mass for a long period of time. The results of fitness training are quick and last a long time, but stopping training leads to its loss within 3-4 months.

Changes in the quality of physical activity, lifestyle, and nutrition can also cause a decrease in muscle mass.

The longer a person has trained, the longer the volume and shape of the muscles are maintained.

You can save your training results if:

1. Stick to proper nutrition. The advantage remains with protein foods, vegetables and fruits.
2. Drink plenty of clean, non-carbonated water, give preference to low-calorie drinks and herbal teas.

3. Changing your training regime is a step towards consolidating the results obtained. To maintain muscle shape, perform stretching exercises at home. When taking a break from strength training, you should do stretching. Stretching the muscles, body, and developing flexibility will prolong the results of past workouts.

4. Complete refusal of physical activity is unacceptable. Walking, running, cycling, skating, skiing or jumping rope will be effective support for maintaining muscle volume. The class time is minimal, but sufficient to maintain shape.
5. Strengthen the result by taking a vitamin complex, especially during the winter-spring transition period.

The accumulated mass and relief will gradually change without support from physical activity, so Total Body Fitness will help you maintain your attractiveness.

The fact that this set of training will help change not only the body, but also the worldview is a fact. It is suitable for people striving for excellence while improving their health.

The main thing is not the size, but the ability to use it

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