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Body Pump - Contenido educativo

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Subido el 14 de enero de 2021 por Carlos B.

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All right, let's do it. 00:00:00
Okay, so time to warm up. 00:00:01
You'll need a light barbell for all the big muscle groups, 00:00:03
exercises to get the body warm fast, 00:00:05
and two small plates for the side rotators 00:00:07
at the end of the warm-up to work the shoulder stabilizers 00:00:10
that helps us later on in the class 00:00:13
when we start to press over here especially. 00:00:15
All right, so please pick up a bar, lightweight, 00:00:18
heels under hips. 00:00:20
Turn the toes slightly, soften the knees, 00:00:21
and lift the chest. 00:00:23
Let the bar hang. 00:00:24
Thumbs to the thighs. 00:00:25
Gently draw in, embrace the core. 00:00:28
Shoulders up, back and down 00:00:29
That's our strong sit position 00:00:32
Let's lift some weights, thank you, music 00:00:33
Nice little roll through the shoulders please 00:00:36
Take it easy, 2-2, deadlift 00:00:40
Down, rise 00:00:43
1, 2, 2, 3 00:00:46
So slide the bar down the thighs 00:00:50
Touch the knees and rise, yep 00:00:51
Alright, take it to a slow dead row 00:00:54
Slow down knees, stall, pull 00:00:58
Release. And lift. Again, tip from hips. Far to the knees and the tummy. Release. And lift. One for one, guys. One, two, three. Time to get it on. 00:01:00
body pump 91 here we go triple row triple row down hold tummy tummy stand up one more 00:01:20
hips back chest up chin tucked bar to belly stand two two upright row one two two one 00:01:34
It's a nice, strong set position for the first set. 00:01:45
Yep. 00:01:48
Make sure that bar just comes to the lower chest, no higher. 00:01:49
All right, shoulder time. 00:01:54
Into the slow, clean and press. 00:01:55
Easy down, little bend of the knees. 00:02:00
Now keep the bar nice and close to the body. 00:02:03
Bend. 00:02:06
A one-one tempo, please. 00:02:08
One for one. 00:02:10
One, two. 00:02:11
To your key focus. 00:02:14
Bar is close to the body, bar is light, time to perfect technique. 00:02:15
One more time, bar on medium part of shoulders, mid-start squat, one. 00:02:21
So heels just outside the hips, toes slightly turned, butt goes back and down, butt goes 00:02:29
back and down. 00:02:36
Halfway through guys, little pulse, now you're going to see this coming at you in the squat 00:02:37
track. Make sure the knees are at 90. Knees are at 90. One more time. Stand up. Stop. 00:02:45
Reset. Back into the upright row. 2-2. Now note, from the side profile, see how close 00:02:55
I keep the bar to my body. Lower chest, no higher. Keep focused, clean and press. Bring 00:03:04
up, slow push, slow, bend, push, release, now here's our cues, pull, tuck, bend, push, pull, tuck, bend, push, faster, pull, tuck, bend, push, again, the elbows in front, chest up, one more, 00:03:11
Bar on the middle part of the shoulders. 00:03:38
Step back. 00:03:40
Easy lunge. 00:03:42
Yep. 00:03:43
So nice long step back. 00:03:46
Back knee straight down, guys. 00:03:49
Great start. 00:03:54
Step in, step back, other leg. 00:03:55
You guys are looking great. 00:04:02
Nice cruisy start for our afternoon class, I say. 00:04:04
Last one. 00:04:08
Step in, stand up. 00:04:09
Pop the bar. 00:04:11
Place it on the floor. 00:04:13
Grab small plates, please. 00:04:14
heels hips, elbows lift, 3-1 side raise, nice, good, lift the chest up here, bend the knees, 00:04:15
slow, rotate a raise, 1, 2, open, close, now see how tall you can become, how big you can 00:04:29
become. Nice. Again, one-one tempo. One, two. So how tall are we today? How tall are we 00:04:39
today? Ten feet tall and bulletproof. That's what body pump makes us. Up, up, up. Combination. 00:04:51
Side rotator. Two shoulder press. Repeat, release, and go. Elbows just below the shoulders. 00:04:59
Total warm-up for the shoulders. Again. Last one, gang. Four presses. Four, three. Last 00:05:11
Tighten up and hold, please. 00:05:27
Nicely done. 00:05:32
Place the plates on the floor. 00:05:34
Good shake of the arms, big roll for the shoulders and good release. 00:05:35
Time to move into squat trick. 00:05:39
Idioma/s:
en
Autor/es:
Les Mills
Subido por:
Carlos B.
Licencia:
Reconocimiento - No comercial
Visualizaciones:
8
Fecha:
14 de enero de 2021 - 12:22
Visibilidad:
Público
Centro:
IES LA FORTUNA
Duración:
05′ 41″
Relación de aspecto:
1.78:1
Resolución:
856x480 píxeles
Tamaño:
72.53 MBytes

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