Bodybuilding blog

You can think of a fitness class as you think of a Physics class for example, but the great difference is that you’ll enjoy for sure, more a fitness class than any other class at school.

We can offer you through our best trainers, moments of happiness at the thought that you’ll have the greatest body of all.

We can offer you some samples; some bits of our possible fitness classes. For example, we can teach you exercise for toning alternatively your oblique muscles, which can be found between your chest and pelvic muscles. Thus you can perform, 15 movements, similar to the well known abdomen exercises, with the only difference that when you arise, you have to lean your body to the right then to the left.

Irrespective of the abdomen toning exercise you perform, you have to control each movement of your legs and you must keep your abdomen muscles tense.

On the other hand don’t forget that any fitness class begins with a warm up session before starting the exercises. A good warmer exercise is to go on the elastic band, therefore your body will be ready for effort and in the same time you can burn calories.

Thus, you can start at a low speed, say 6 km per hour, which means that you walk, you don’t run and progressively you can increase the speed, reaching even 10 km per hour. But we must tell you that you won’t resist in this rhythm till the end. That is why you should alternate walking with running, in stages. And don’t forget that indirectly you work your abdominal muscles too!

Apart from abdomen exercises our classes include exercises for your thighs and buttocks muscles, so that at the end of a fitness program you’ll get the most beautiful legs you have ever seen and you’ll say good bye to cellulites.

Furthermore our classes are

based on the greatest resources, the greatest fitness equipment, without any negative effect on your body, which causes no pain and which offer maximum efficiency.

So don’t hesitate and attend the most pleasant classes of your life: fitness ones!

1. Hold a barbell with an overhand grip so that it rests comfortably on your
   upper back (not on your neck). Set your feet shoulder-width apart and keep your back straight, knees slightly bent, and eyes focused straight ahead.
2. Slowly lower your body as if you were performing a squat, but keep the bar at the starting level by pushing it up slowly as you squat.
3. When your thighs are parallel to the floor and your arms are fully extended above your shoulders, pause, then return to the starting position.

2 or 3 sets of 5–7 reps

1. Grab a dumbbell with your left hand and stand with your feet shoulderwidth apart. Keep your back flat and bend at your hips and knees until your upper body is almost parallel to the floor. Let your left arm hang straight down from your shoulder and place your right hand on your right thigh.
2. Curl the dumbbell toward your chin s high as you can without moving your upper arm.
3. Pause, then slowly return to the starting position. Finish the repetitions with your left arm, then switch to your right to complete the set.

Hanker after muscle tone but have no intention of hanging out with the grunting meatheads in the weights room? Prefer your exercise to be set to motivational music with clear instructions about what to do? That doesn’t sound so unreasonable, in fact it sounds a lot like BodyPump.

Lots of us are looking for more toned upper bodies, and we’ve come to realise that cardio work and normal aerobics aren’t going to do the job. There have always been weights of course, but the macho atmosphere of the weights room can be a serious turn off and the complexity of the equipment can be offputting. Cue Bodypump (a patent of the frighteningly successful Les Mills company) and its imitators.

By combining barbells and bench (in the form of an aerobics step) the Bodypump routine is designed to give a complete body workout. On the way it gives you an idea of all the most common weights moves - squats, lunges, bench press, shoulder press, curls, etc. It also follows good form in the order of working. First there’s a warm-up, then the big muscle groups and combinations are worked with squats, bench press and back work. Then it moves on to focus on smaller muscles like biceps and triceps, the shoulders and finally the abs and a cool-down and stretch.

It’s pretty much a lesson in good workout procedure. By using light weights (which the user chooses) and high repetitions the aim is very much on toning, not on building muscle. It won’t turn you into Arnie. Bodybuilders despise it partly for this very reason. Non-bodybuilders just give thanks.

Look around in a pump class and you’ll quickly see that a lot, probably most, of those working away are women - which is the hallmark of Bodypump’s success. It’s clear what to do, the basic pattern stays the same, the instructor is there to show you and the whole thing is set to thumping music to keep the blood up. Of course it appeals. Nor is it just ‘weights lite’ for newbies - it’s a pretty good all-round workout for anyone interested in toning. Because it uses free weights and thus recruits the balancing muscles, and because it imposes the discipline of working all the main muscle groups, it’s a lot more thorough than most of those hesitant sessions you see people putting in on the fixed weight machines.

1. Grab a pair of dumbbells and sit on a bench, holding the weights at jaw level, just outside your shoulders. Your palms should face forward.
2. Starting with your weaker arm (probably your left if you’re righthanded), lift one dumbbell overhead until your arm is straight.
3. As you lower it, raise the other— that’s one repetition.
4. Alternate until you finish the set.

1. Stand holding a pair of dumbbells just outside your shoulders at jaw level, palms facing in.
2. Press the dumbbells overhead as you twist to your right.
3. Lower the dumbbells to your shoulders as you twist back to the center, then twist to the left as you press the weights upward again.
4. If you end the set with an odd number of repetitions, start the next set by twisting to the side opposite the one you finished on in the previous set.

2 or 3 sets of 6-10 reps

1. Get into pushup position with your hands resting on the handles of hexagonal dumbbells that have been placed shoulder-width apart.
2. Do a pushup, and as you come up, rotate your body so that you raise your right arm and the dumbbell straight up over your shoulder and your body forms a T.
3. Lower the dumbbell and your body, and repeat on the other side. 2 or 3 sets of 6-8 reps