Gaspari Nutrition Super Pump 250 DMAA 390 gr.

Pump aerobics. What it is

Pump aerobics (sometimes called “Barbell Workout” or “body pump”) is a type of strength fitness using weights in the form of a mini bar (body bar), the weight of which can vary from 2 to 20. ten kilograms. The name of this type of fitness comes from the English word “pump”, literally meaning “pump” or “pump up”.

During training, the weight of the barbell, which is recommended not to be released from your hands throughout the entire workout, is selected purely individually. The goal of each session is to work on specific muscle groups. As a rule, a set of exercises is compiled by instructors in such a way that the largest muscles are worked first.

Possibilities and purpose of pump aerobics

The body pump is extremely popular among men and women who want to be in great shape, but for some reason cannot (or do not want) to regularly visit the gym. Pump classes are great for developing strength, endurance, burning fat deposits, and training your sense of balance. Among other things, they contribute to the formation of correct body proportions, improve overall coordination of movements and make muscles more prominent.

Moreover, strength training has a beneficial effect on the functioning of the cardiovascular system, and also improves metabolism, helps strengthen bones and tendons, not to mention the general physical indicators of the body. Among other positive effects of pump training, experts note the emergence of self-confidence and self-confidence.

Nuances of Pump training

As a rule, such classes, due to their high intensity and frequent changes of pace, last no more than an hour. Thanks to the human body's ability to adapt, with each subsequent workout its endurance increases, making the process of performing exercises easier.

The first workout always takes place using an empty bar, but from session to session the muscles become stronger, and the weight of the barbell and the number of repetitions of the exercises steadily increase. By the way, the body pump provides both the possibility of gradually increasing the weight of the barbell during the training, and vice versa, reducing it with each set.

Contraindications to classes

Doctors do not recommend performing pump complex exercises for people suffering from joint diseases, varicose veins, or who have had serious spinal injuries in the past. At the same time, Pump aerobics classes are quite possible for those whose back problems are not so significant. Just the optimal schedule for them is one or two workouts a week.

In any case, before purchasing a membership to the fitness center, it makes sense to make an appointment with your doctor. After all, only he can accurately determine the degree of your readiness for a particular type of physical activity.

Information from fitness:

• Pump aerobics must begin with a warm-up and end with stretching.
• The minimum possible barbell weight at the first lesson is 2 kilograms for women and 5 kilograms for men.
• Despite the fact that all pump workouts are characterized by musical accompaniment, dance elements are completely absent from them.
• Upon reaching the age of 20, without sports activity, a person loses about 0.25 kilograms of muscle annually. So there is no need to be afraid of “over-pumping”.
• Beginners to fitness should start pump aerobics classes with moderate loads.

And remember that in the matter of “building” a truly slim and healthy body, not only your desire is important, but also the level of qualifications of the trainers of the selected fitness club. Experienced instructors are always happy to help you achieve your goals!

[edit] World Max mission system

Mix 9 (NX2) introduced a new, satisfying game mode - World Max. It is a large world map on which missions are located, depicted as glowing circles. Navigation on the map is carried out using arrows; to select a mission, you need to double-click the center. In fact, most of the missions are about getting a lot of greats (goods, misses or perfects), but there are also quite interesting ones, like “Alphabet”, or “Don't clear with S rank” (where such a terrible bullshit comes out , that it’s not something to get through, but even to get through). Most missions are equipped with funny special effects, when the arrows begin to fly not only from top to bottom, but also from bottom to top, and dance in circles and shake in terrible fits, breaking muscles. There are other video surprises. You can complete missions in any order, but certain zones open after earning a certain percentage. In addition to unique stepcharts, deleted songs from previous mixes and full versions of some tracks, the player is also faced with so-called “barriers” that close certain areas on the map. Barriers are broken in two ways: either the impassable track is pushed until you are blue in the face and, after nine thousand unsuccessful attempts, it is finally passed, or the barrier is bought in the online store of the PumpBi service. The humor of the situation is that Andamiro employs crooked coders who were unable to optimize the operation of this program, which is why the program on some computers refuses to accept even the login and password of the poor user. It has been experimentally proven that PumpBi fully works on only one computer out of ten. So in order to remove some simple barriers, like the same Eraiser 2 (Mr. Larpus Freestyle, Full combo with non step), you have to resort to very intense dances with a tambourine, laptop and machine gun. Also, passing WorldMax allows you to automatically open previously hidden and often quite good songs, especially in the Special Zone mode, in which the choice is very limited at first.

Benefits of Body Pump Training

The benefits of Body Pump are so great that it's hard to resist the temptation to try the workout for yourself. After all, a number of advantages have made such intense power aerobics so popular all over the world. They are:

• A complex approach. Synthesis of aerobic, strength exercises.
• A fast pace of movements that will allow you to get rid of a couple of extra pounds and give your body a toned and slender look.
• Exercises are updated every 3 months. In this situation, your muscles do not get used to one exercise, and the workout becomes more varied.
• An hour-long exercise involves all the muscles of the buttocks, back, shoulders, legs, and arms.
• Pump training is suitable for absolutely everyone. People who are not able to immediately start exercising with a heavy load can perform exercises with an empty bar.
• Adjustable load intensity. You can increase or decrease the weight of the dumbbell at your discretion.

The simplicity of the exercises and smart approach will allow you to achieve an ideal healthy body. The benefits will make you think about the opportunity to join the ranks of those who have already experienced the effectiveness of the developed body pump program and start training.

The nuances of pump aerobics

You should study for no more than an hour. At the same time, the tempo changes all the time. With each workout, a person’s level of endurance increases, and subsequent sessions are much easier than the previous ones. Exercises must be performed clearly and as accurately as possible according to the instructions of the trainer. You can determine whether the exercise is performed correctly by the sensation of pain. If during an exercise pain occurs in only one part of the body, for example, on one arm or leg, the exercise is performed incorrectly. The load should be evenly distributed throughout the body. As with any other physical activity, exercise requires... After training, you need to stretch and let your muscles relax. This removes lactic acid from the muscles and reduces subsequent pain.

You can start your workout with a light weight and increase it with each approach. Or, conversely, use the maximum load at first, and then gradually reduce it. Classes are held with musical accompaniment. Don’t be afraid of heavy weights; beginners are only given an empty bar. After strengthening the muscles, there is a gradual increase in training weight and the number of repetitions of each exercise.

You only need to choose the most comfortable clothes. Sweatpants, sneakers and a sports T-shirt will do. Special fitness sneakers will help you avoid unwanted injuries. A good fitness center with experienced instructors and the necessary equipment is best suited for training. The trainer selects a personal load for each person training. This approach will give the best results. It is much more difficult to practice at home, and there is a possibility of getting an unwanted injury or sprain. And yet, those who want to have an elegant, fit and athletic body should choose pump aerobics for regular exercise.

Pros and cons of Gainers

Athlete nutrition is a whole science. And for those who have decided to structure their body by building muscle, the miraculous cocktail will provide an invaluable service.

Strength training requires a constant supply of carbohydrates and proteins. This problem is solved by a gainer. With its help it is easy to calculate the number of calories, it is easy and simple to prepare, and comes to the rescue when it is not possible to eat 5-6 times a day. In general, it solves a lot of problems.

But this does not mean that you can buy any product - you need to read the label very carefully.

Compound

The nutritional supplement contains vitamins, minerals, and creatine, but the main value is carbohydrates, which is the main point. It is they who return the energy wasted during training, restore glycogen reserves and close the carbohydrate window.

Don't buy into the fancy wording printed on the packaging. And you don’t need to trust the manufacturer one hundred percent. There are pitfalls here.

When we buy a supplement for slow carbohydrates and see maltodextrin in the composition, we need to understand that the manufacturer is not completely honest with us, promising a slow release. Maltodextrin is indeed a complex carbohydrate, but has undergone enzymatic hydrolysis.

note

This means that undecomposed starch, which is a complex carbohydrate, once in the body, will behave like an ordinary fast carbohydrate and will immediately collapse. Its glycemic index is very high. In other words, it can be replaced with regular sugar.

But since maltodextrin is technically a complex carbohydrate, manufacturers are not ashamed, having written the truth about the composition, to tell lies about the absorption period.

When to take

Gainers are taken at different times, depending on your goals. They are often included in a sports diet and completely replace any meal. This is especially true for those who build muscle. It may not be possible to eat six times a day, but you can always drink a cocktail.

It is very useful to provide yourself with slow carbohydrates before strength training, an hour and a half before the gym. During this time, all the necessary preparatory stages will occur in the body. Complex substances will gradually break down into simpler ones, constantly providing the athlete with energy.

In bodybuilding, the most common regimen is taking a gainer after training. Thus, athletes who have spent strength and energy recover quickly.

Side effects

Gainers are definitely contraindicated for patients with diabetes. Sudden jumps in blood glucose are unacceptable conditions for a diabetic.

There is a risk in patients with chronic pancreatic diseases, such as pancreatitis. A large amount of carbohydrates is a provocation

Caution is needed here

Important

When starting to take a gainer, you need to take into account your body type, fat and muscle tissue. People who are prone to obesity, in addition to the treasured muscle mass, will easily create fat deposits, and get a result completely opposite to the desired one.

The supplement is not suitable for those who are lactose intolerant, because it contains powdered milk.

Allergy sufferers may be affected and should exercise caution

Conclusion

A gainer is an excellent assistant for an athlete in achieving his goals. This is a natural product, not chemical. You can safely drink it at any age, regardless of gender.

But before you start taking the supplement, you need to look at the pros and cons.

Pay attention to contraindications. Consult with a trainer, and if necessary, with a doctor and nutritionist

X-PUMP installations

We recommend GTphos® for cleaning heat exchangers

Heat exchange equipment works effectively only if it is regularly cleaned to remove scale, rust, and lime deposits. Reducing heat transfer and increasing productivity is possible through the use of powerful units for quickly removing dirt and deposits. The modern X-PUMP chemical pump will ensure the advancement of the flow of reagents circulating inside the thermal equipment. You can purchase equipment at the HitEnergy store; our specialists will help you choose the optimal model based on your requirements.

When flushing is necessary

Planned preventive maintenance is carried out once a year, but there are exceptions. Necessary additional flushing is required if major deviations from standard values ​​are observed:

• a sharp increase in fuel consumption;
• low heat transfer rates;
• the need for frequent filter cleaning;
• uneven heating of the heating battery;
• sudden stops of equipment operation.

The number of preventive maintenance measures for heat exchangers depends on the operating conditions and are indicated in the instructions. There is also an individual approach, when the enterprise independently determines the frequency of cleaning of devices.

Distinctive features of X-PUMP pumps

Depending on the type of heat exchanger, pumping equipment differs in power, and the size of the tanks determines the volume of the pumped reagent. This results in different weights and sizes of washing units. The technical parameters of the X-PUMP flushing pump are measured by the pressure of liquid injection and the speed of its circulation in the heat exchanger system. The weight of the entire structure is light; the body is made of plastic that is resistant to corrosion and acid.

Automatic control regulates the movement of the cleaning substance independently according to a previously specified algorithm:

• frequency of change in the fluid motion vector;
• duration of the cleaning period;
• independence of the ongoing process.

The model range includes equipment with reverse flow, which is indispensable for heating equipment with complex shapes. Such pumps guarantee effective cleaning. Some devices can be configured manually. To do this, they are equipped with inverters, with the help of which the operator can change the direction of flow.

Accessories for washing station

The pumping unit for flushing heat exchangers X-PUMP consists of:

• chemical circulation pump;
• two connecting hoses that provide fluid inlet and outlet;
• tank containers with a built-in drain through which air is discharged;
• hole through which the reagent is supplied;
• valve with switch, reducing nipple and seals;
• power plug cords with switches.

The operation of the entire heating system is directly related to the operation of the heat exchanger, so regular cleaning of the device will prevent many problems:

• significant reduction in the service life of the device;
• breakdowns or emergencies;
• unplanned system overhaul;
• excessive fuel consumption;
• the need to repair or replace heating equipment.

Pumping stations are very convenient to use. The whole process will not take much time, but it will save you from unplanned expenses. This installation does not require additional assembly, you just need to connect two hoses and run the cleaning agent. Flushing does not require disassembling the heating boiler, since the system is cleaned in a stationary position using the X-PUMP pump.

Pump Operating Instructions

Before starting cleaning work, you must make sure that there is at least a small flow in the pipeline that will ensure the circulation of the working fluid. Without this, washing is prohibited.

First of all, it is necessary to make a hydraulic connection:

• install the pump on a flat horizontal surface;
• disconnect the heat exchanger from the system using shut-off valves and remembering to drain the water;
• Connect the unit using hoses to the equipment being washed.

Next, the launch is carried out and the flushing work begins, which consists of the following stages:

• the tank is half filled with water;
• a cleaning agent is added, the lid should be left open during the process to allow ventilation and release of carbon dioxide that is formed during cleaning;
• the pump is connected to the network and starts;
• If the device has reverse, then for better washing quality it is worth turning it on sometimes.

Operating features that guarantee proper operation of pumping equipment:

1. Continuous operating time should not exceed two hours. If flushing is not completed within this period, you must take a half-hour break.
2. During the process, it is sometimes necessary to check the quality of the hose connections and the absence of moisture in the electric motor.
3. It is advisable not to leave the pump running without operator control.
4. If there is a smell of burnt plastic or extraneous noise, you should stop using the device and take it to a service center.
5. At the end of the work, the tank is washed abundantly with water; the reagent should not be left inside.

HitEnergy company offers a wide range of X-PUMP pumps. You can order them on the website by contacting the manager by phone or leaving an online application. Our specialists will advise you on all questions regarding installation, operation and maintenance.

Body pump exercises

Body pump classes are a kind of mixing of different styles. On the one hand, training with a barbell is a strength sport, and on the other hand, all this happens to the music and certain actions are performed. Thus, all types of muscles are trained in turn.

It turns out that this type of strength aerobics exercise is intended for the whole body. The duration of the exercise set is 1 hour. The warm-up takes 1-2 songs, or 15 minutes of practice. Warming up will help you prepare all muscle groups in your body for more serious body pump loads.

During the lesson, large muscle groups are immediately trained, then a transition to small groups follows. At the end of the classes. In body pump, classes are performed in sets. Before starting each exercise, the trainer explains in detail and shows the technique for performing it. After this, the lesson on this exercise begins and lasts about five minutes. After completing the exercise, one and a half minutes are allotted for stretching before the next stage.

The number of disks will increase

Even if you have never played sports and are afraid that you will not be able to dance with a barbell, do not be afraid. For the first lesson, the trainer will give you only the bar without weights. And only then, after several classes, when you feel that you can hold heavier weights, the trainer will allow you to put “pancakes” (weights) on the barbell.

The discs for the barbell themselves are rubberized, so if the barbell falls, it will not harm you. Once you start putting plates on the barbell, you will increase the number of repetitions of each individual exercise. Your muscles will begin and begin to strengthen. The minimum weight of the disc that fits on the barbell is 6 kg, the maximum weight is 30 kg. Your trainer should choose the optimal weight for you. He must also ensure that the exercises are performed correctly to prevent injury and.

Who is suitable for body pump and contraindications

Body pumping can be done by both men and women of any age. With the help of these workouts, you will correct your body, train your body's endurance, improve coordination of movements, and you will not need to get bored in the gym, moving from one simulator to another. But if when visiting the gym you are shy to approach the barbell, then during body pump classes you will be much more courageous. You'll have fun.

This type of class is an ideal option for those who do not like choreography, but prefer strength training in a pleasant environment. The body pump has restrictions for people who have varicose veins, spinal injuries or joint injuries. If you have any other serious illness, then before going to body pump training, you should definitely consult a doctor.

The same type of clothing is suitable for classes as for fitness classes. Musical compositions are selected specifically for strength training. It could be the band Scooter, or something heavier in musical performance.

The ideal option would be to alternate body pumps with cardio exercises. You can make a schedule for a week, where the first lesson will be aqua aerobics, the second will be classical aerobics, and the third will be pump aerobics. If you follow this regimen every week, you will soon get rid of excess weight and achieve a beautiful and sculpted body.

“PUMP-HD™” – Powerful “pump” and explosive energy!

Jan092017

Powerful pump and explosive energy!

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PUMP-HD™ is a powerful pre-workout complex made from the finest, time-tested ingredients based on the latest scientific research. This product is quite rich in composition and contains a high concentration of substances that stimulate a powerful increase in energy and ensure maximum performance in training. BPI Sports PUMP-HD pre-workout for building muscle mass!

We hear the term "muscle pump" all the time in the gym and bodybuilding magazines, but what is it really? The most famous bodybuilders of all time describe it as the best feeling, when the muscles feel like they're being pumped up, like they're about to explode. The veins in your arms are bulging out of your skin, and you leave the gym twice as big as when you entered. It is the standard by which we measure the effectiveness or productivity of our training. This “pump”, this chase is the ultimate infusion of blood into the muscles. So what is the reason for this “pump”? It's very simple actually. This is repeated muscular activity, such as concentrated and intense strength training, that causes the body to open the floodgates to nutrients and oxygen. This, in turn, results in greater muscle saturation during exercise and ultimately leads to muscle growth.

Unfortunately, nitrogen oxide production has become synonymous with the word pump. There are ongoing discussions about whether bodybuilders need nitrogen donors. The answer is, of course, yes. The real pump product is what we need to get through with training. So, let's be clear once and for all, nitric oxide is a gas, and an incredibly unstable one. In fact, nitrous oxide, in its simplest form, is a byproduct of combustion. You cannot take pills, injections, or drink nitric oxide and reap the benefits of it! The scientific development team at BPI SPORTS has created what we feel is a super product: PUMP-HD.

Have you ever heard of 1MR? Yes. However, most are looking for a muscle building supplement and a pre-workout all in one, with high dose support, high performance, and a powerful pump. PUMP-HD is the leading pre-workout with the most powerful blood pumping machine on the planet! This is the COMPLETE PRE-WORKOUT pre-workout formula that is designed to make every workout outstanding. PUMP-HD is the product you've been waiting for. PUMP-HD is like juice that is definitely worth squeezing.

PUMP-HD is a constant, targeted energy and pump that will fill every muscle in your body. This energy is designed to move your mind and body. This is the energy that causes muscles and blood to contract. This will help force you to do more reps in a shorter period of time.

PUMP-HD contains a clinically proven form of beta-alanine, CarnoSyn, which has been researched to be the gold standard for supporting and improving performance, power, and endurance. CarnoSyn works as a lactic acid buffer, providing support against fatigue and increasing exercise tolerance. CarnoSyn promotes the ability to train harder and longer. In fact, research shows that each dose of CarnoSyn increases performance, which can continue to increase with continued use. PUMP-HD also contains Ornithine AKG for pro-anabolic and anti-catabolic effects, creatine monohydrate, the most researched muscle-building supplement on the planet, and leucine to stimulate protein synthesis. To enhance our muscle-building formula, we've added a blend of advanced electrolytes to hydrate and refresh your muscles.

PUMP-HD is the epitome of excellence in any pre-workout formula ever created by the BPI Sports team. Nothing in the BPI Sports product line has ever delivered results like this.

How many kilograms of steel and cast iron are you going to carry around the gym?

You need to get the proper nutrients, in the proper doses, into your body to maximize your training and maximize your results. Do you want crazy pumps? Well, stop wasting your time and money buying products that don't work... Want real pumps, real workouts and real results? PUMP-HD will allow you to “connect the dots” of absolute muscle contraction.

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Pump aerobics exercises

1. Lunges forward with additional weight (3-7 kg).

This is one of the most effective exercises for working the buttocks, and with the use of weight the load is more intense, so the result will be much better and faster. The best option would be 3 sets of 25-30 times (over time you can increase the load and weight).

2. Crunches with pancakes (1-7 kg).

This exercise perfectly works the entire abdominal muscle group. The required number of approaches is 3 x 30 (with experience and preparation, you can increase the load and weight of the pancakes).

3. Squats with a barbell.

A universal exercise for pumping up the abs, legs and buttocks. The squat should be such that the buttocks are parallel to the floor, the main thing is the correct technique, since it is this that helps to achieve the desired.

4. Barbell chest press.

A workout that works the pectoral muscles, arms, and abs. To begin with, the weight of the barbell will be small, that is, one bar, then as physical training progresses, the weight load will increase.

Pump aerobics is a great way to lose weight and build beautiful definition throughout your body!

Story

The training system is one of the most popular in the world. This fitness program is exclusively owned by Les Mills.

.
The founder of this training system is Leslie (Les) Roy Mills
, an athlete from New Zealand and an Olympic champion.
Les Roy Mills founded his own fitness club in 1968, and subsequently his son Philip Mills
(weightlifter) came up with his own system of group programs, which later included
Body Attack, Body Balance, Body Combat, Body Jam, Body Step
and others.

Description

- this is using a special barbell with adjustable weight (pump), which is carried out to the accompaniment of rousing music. The training is structured in such a way that absolutely all muscle groups are worked out, starting with the largest ones, such as the buttocks, thighs, chest, back, and ending with the smaller ones - biceps, triceps, and shoulder muscles. At the end, the abs are worked out separately and general stretching is done. Each muscle group is dedicated to a separate music track. Whatever track you take, it’s a hit! You definitely won’t be bored here! And productive work on yourself is followed by amazing results!

Is Body Pump right for you?

Of course, the training system is designed for both women and men, regardless of age and level of training. Based on your physical fitness, you simply adequately select the weight of the barbell for training each muscle group. You can start without any additional weight at all, using only the bar without weights (2-3 kg). Then gradually the weight increases.

Personal experience and impressions

For 2 years I regularly visited the fitness club and tried programs such as Body Pump, Body Balance, Body Combat, Body Jam, Body Step. Each has its own charms, but it was the Body Pump workout that really hooked me! The effectiveness of the training has been proven through personal experience. Calories are really burned, muscles take on a beautiful shape, ligaments and joints are strengthened, not to mention the emotional state - how nice it is to see the result in the mirror! As with any other workout, regularity is important; twice a week is enough. The only benefit for you will be a combination of Body Pump classes with step aerobics, a visit to the pool or cycling.

Here is one of the Body Pump workouts, tested from personal experience - Body Pump 76 (released January 2011):

The video is posted for informational purposes and for home viewing only.

Tracks from this fitness program:

Barbell weight for a girl of average training level:

1. Warm-up:
2. Squats:
3. Breast:
4. Back:
   bar 2-3 kg + 2 plates of 2.5 kg + 2 plates of 1.25 kg
5. Triceps:
   weight 1.25 or 2.5 kg
6. Biceps:
   bar 2-3 kg + 2 weights of 2.5 kg (or 2 weights of 1.25 kg)
7. Lunges:
   bar 2-3 kg + 2 plates 2.5 kg each
8. Shoulders:
   pancakes 1.25 or 2.5 kg
9. Press:
   pancake 2.5 or 5 kg
10. Rest, stretching:
    –

[edit] Management

Unlike DDR, pump uses a beautiful control concept “everything is done with your feet.” Selecting a game mode, track, switching speed mode, turning on modifiers - everything is done from the pad. In addition, the pump has a simple, user-friendly interface, just like other video games. However, the concept is beautiful, but there is still a serious drawback - kids who love to run around the pad when your back is turned and turn on your Scary Impenetrable Ass. DDR nerds will also add that to set convenient settings you have to press a shitload of buttons every time, as opposed to you know what.

Is Body Pump suitable for those losing weight?

When training using the Body Pump system, perform:

• mini-barbell bench presses on the steppe;
• deadlift on straight legs and barbell rows to the stomach;
• press press;
• squats and lunges;
• bringing the legs to the stomach while lying down and other abdominal exercises;
• isolating barbell lifts and barbell presses for biceps and triceps

The weights are taken to be light by gym standards. And by the standards of completely detrained citizens, they are heavy. On average, girls squat 20 kg, bench press 12 kg, and perform biceps curls with 7.5 kg. The authors of the program rely on a multi-repetition mode. In an hour-long session, trainees perform up to 800 barbell lifts in various ways. This indicates a medium-high intensity workout. The authors of the program claim that the calorie consumption for such a workout is more than significant - from 600 to 1000 kcal. It would seem that you can lose weight without any problems.

Why haven't the Brazilians lost weight? The whole “trick” lies in a simple fact - they did not change their diet, and in fact ate at random. How does it “hit” for a person who has taken up high-intensity exercise for the first time in his life? That's right, a lot and plentifully. This type of training significantly increases the appetite of people who are not accustomed to monitoring the composition of their food. Roughly speaking, those who can follow a diet with such activities and not overeat:

• “eats” 2 g of protein per 1 kg of body weight at least;
• eats protein with every meal;
• eats almost no or limits classic sources of sugar;
• He is very moderate in his consumption of fruits, does not eat kilograms of them;
• basically, he eats according to the scheme “a few spoons of boiled grain, something protein, a portion of vegetables with olive oil”;
• doesn’t see any special drama in this style of eating; he can eat candy or cookies from time to time, but without “taking out” the entire sweets section in the supermarket.

With the typical eating style of “a cup of coffee here, a piece of candy there and a bucket of food indiscriminately at night,” strength exercises will not contribute to weight loss, no matter how intensely you do them.

So Pump is very suitable for those losing weight, but before buying a subscription, it’s still worthwhile to “cleanse” your diet as much as possible and create a light deficit, literally 200-400 kcal/day.

Indications and contraindications

There is no need to be afraid of pumping up muscles, since after 20 years a person loses about 0.5 kg of muscle mass every 2 years. Given this fact, the need for regular strength training increases significantly. Pump aerobics is perfect for both men and women who want to improve their body.

There are certain contraindications for those who want to practice. Pump aerobics should not be used by people with injuries to the spine, joints, musculoskeletal system, or those suffering from varicose veins. It is recommended to start training with some physical fitness.

" - body and "pumping" - pumping) is a rhythmic group training, the technique of which was developed and popularized by the New Zealand couple of track and field athletes: Philip and Jackie Mills. The Mills' idea was to get men away from the gym and into fitness, and to make women friends with the barbell.

Features of the Body Pump workout

The workout is designed to burn fat and pump up muscles and is a high-impact mixture of bodybuilding and aerobics. There is a clear “Body Pump” program and it, including music, is the same for all fitness centers certified to provide this training.

The workout consists of 8 parts

During the lesson, additional sports equipment is used: a barbell (the main equipment), dumbbells and a step platform. The distinctive feature of Body Pump is its low-impact load, high tempo and high-repetition training, which pumps all major muscle groups.

Barbell

– this is the name of a special mini-barbell in a soft shell, developed and patented specifically for Body Pump classes.

The duration of the workout is 59 minutes.

Who is the Body Pump workout suitable for?

not suitable for absolute beginners

In addition, the presence of the following diseases is considered a clear contraindication:

:

• phlebeurysm;
• problems with the musculoskeletal system;
• spinal injuries;
• arterial hypertension and cardiovascular diseases;
• postoperative period;
• epilepsy.

Body Pump: benefits

By regularly training with this program, you will be able to achieve

• Muscle tone
  . The pump is effective for correcting “problem” areas of the figure and even works on such “hard-to-reach” areas as the inner thighs.
• Beautiful proportions of the whole body
  . Body Pump increases muscle volume, sculpts, and helps reduce the proportion of fatty tissue in the body.
• Endurance, strength and balance
  . Training has a beneficial effect not only on appearance, but also on physical capabilities. Increases coordination of movements.
• Regular fitness habits
  . Body Pump is a great discipline: you should never be late for class, because if you skip the warm-up, you risk starting the main part of the workout with “cold” muscles, which can lead to unpleasant consequences in the form of injury.
• Increased self-esteem
  as a consequence of all of the above.

Lil Pump: “My goal is to be the dumbest, richest rapper”

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The last time I interviewed Lil Pump, the young artist fell asleep somewhere between declaring himself “the king of soundcloud rap” and promising a Taylor Swift feature on a future mixtape. We talked for ten minutes in total—more precisely, that’s how long I talked to him. At this time he fed me half-truths and outright lies. Pump that day seemed as artificial as his news feed on social networks, where he is the living embodiment of rapper bad taste: drugs, chains, designer everything and so much money that the newly minted 18-year-old star hardly knew what to spend on . With the exception of drugs, chains and other show-offs.

Last April, the South Florida native made a major upgrade by moving out of his childhood home and into his own mansion near Miami Beach. He will later brag about this purchase on Instagram. “I woke up one day, got bored, and bought a house for 4.5 million,” he said in a video for his more than 17 million subscribers. He has a capitalist passion for acquiring goods, which he sums up with the memetic word “eshkere”. Say it quickly, as Pump does when he’s not rapping in a song, and the rough-sounding syllable “schker” rolls off your tongue—as if the entire alphabet has been compressed into a single word. In fact, it means “let's get it,” but for Pump and his impressionable Internet followers, it practically replaces oxygen.

He now spends most of his time in his Los Angeles mansion, so this one is not yet furnished. So at the beginning of December we meet in a rented three-story house in the Venetian Islands. Three Lamborghinis, white, orange and yellow, are parked on the street. Pump doesn't have a license, so he can't drive one. There is a basketball court on the roof of the mansion, the embankment leads directly to the yacht and jet skis, the house is decorated with African decor, and there is a huge library inside. The cost of this is eight million - this is Airbnb porn for the wealthy. Pump - or rather, a small group of adults led by a teenager - rented it for a week. He returned home to perform with Young Thug at E11EVEN, but otherwise plans to lay low (by Pump's standards) after a multi-week tour of Europe.

I agreed to re-interview Pump on one condition - he must be conscious at least most of the time. To date, only two journalists have managed to communicate fruitfully with him: me and Paul Thompson. There was also a rather inert conversation on his part with J. Cole - the older rapper was trying to find out how the young artist lived. It didn't work out. “The more I watched your videos, the more I realized that this guy knows more than other people think,” Cole said in the first minutes of the interview, while Pump looked at him blankly.

Later he admits to me that “he’s not very good at communicating with people.” However, he worked hard to maintain a particular public image. Because of this, at the start of his career, his real identity was even less known than The Weeknd and HER were at the time. When these artists surrounded themselves with a veil of secrecy, Pump's strategy was to create the illusion of openness in the listener, without giving anything away. As Vulture's Craig Jenkins wrote about his album Harverd Dropout: “The fundamentals remain the same. Lil Pump does drugs. Lil Pump hates school. Lil Pump sleeps with his teacher. Lil Pump is sleeping with your girlfriend. Lil Pump is giving your girlfriend drugs.”

When I arrive at the mansion around 1 p.m., Lil Pump is just waking up. Wrapped in a towel, he tries to lift a suitcase up the stairs that is almost twice his size. His assistant appears - one of many who run back and forth around the house all day without any specific purpose, except for small errands from Pump (like fixing a broken iPhone screen, because of which he had to pause his vigorous online activity for almost a day ). He suggests taking the service elevator. Frivolous and quick to make rash decisions, Pump usually waits for someone from the team to push him in the right direction.

Later, he organizes an almost hour-long break to eat from a Mexican restaurant because someone voiced this idea. Previously delivered containers of healthy food remain untouched. On Instagram, he appears in the latest (and most often very flashy) designer items and heavy chains. But since we spend most of the day at home, he opts for a pajama outfit: baggy pants with cartoon characters older than him, a black T-shirt, a simple chain and a bejeweled Gucci hat. The brand is mentioned extensively in the song “Gucci Gang,” which made him a star.

Pump started rapping three years ago, it was a happy accident. He found a beat on YouTube and, at the direction of his childhood friend, rapper Smokepurpp (“Nigga, just say something”), immediately recorded the first track and uploaded it to soundcloud. Back then, the streaming platform was teeming with young talent without a label. Pump emerged at the same time as fellow South Florida rappers XXXTentacion and Kodak Black and amassed 100,000 streams.

Suddenly labels started calling him. He ended up signing a multi-million dollar contract with Warner Bros. Such a rapid take-off may seem like a trick of algorithms to some. It's like the major labels are growing these rappers in labs. That may be true of the new wave of rappers that came after Pump, but according to label people, it was different with him. “I would like to explain this with some kind of formula. But Pump definitely doesn’t fit into it,” says senior vice president of urban marketing at Warner Bros. Chris Atlas.

Senior vice president of creative management Ezin Bolden praises Pump for having the insight to spread his fans across multiple platforms when industry logic should have focused on one. “He's a soundcloud visionary. Started there, moved to YouTube, and then moved the fanbase to streaming and found success everywhere - I don’t often see artists who go that way.”

It took a while, but the music business has only recently begun to monetize media figures like Tekashi 6ix9ine and Bhad Bhabie by giving them label deals. Pump, in turn, wants and is ready to continue to play by these rules as long as money drips into the account. But if Pump had changed since we first met, it was in his weariness with everything that supported his image.

“It’s normal to want money, but when fame comes with it, it’s a bust,” he sighs, trying to hide from his surroundings on one of the mansion’s five balconies. “In life, a lot of crap comes along.”

The mansion is located at the far end of a curved highway. It is hidden behind a huge sliding gate that is barely visible among the trees. The Uber driver only finds it thanks to a lonely mailbox along the road. Pump grew up just 15 minutes away, but for him it's almost like another planet. Gazzy Garcia was born to Colombian parents who filed for divorce when he was a child. He lived in Miami Gardens, where he was expelled from school shortly before graduation.

“It’s just a ghetto,” he says of his old neighborhood, sitting across from me on the balcony. His once colorful dreadlocks are now back to their natural brown color. A few strands dangle in front of a tattooed face - for example, a sad face with X-shaped eyes in the center of the forehead. “I lived there and suddenly I ended up here. It was unexpected. But I'm used to it."

Or he's doing a great job of pretending. At least money is never wasted. “I have people taking care of mom, dad, grandma, aunts.” However, fame is more difficult to deal with. “I don’t care about fame,” he pauses. “She’s nothing but problems.”

Pump has been under the scrutiny of the law since he became famous. In 2020, he was arrested for shooting in a Los Angeles house, then in August he violated his probation - he had just turned 18, and he was caught driving without a license in Miami. He later spent time in prison for this (his joyful photograph from there went viral). A few days before we met, he and his comrades had been arrested while on tour in Denmark for allegedly possessing weed and taunting a police officer. The mansion is still heatedly discussing what happened. At any time of the day, from 10 to 20 people gather there.

“This is racist,” says rapper Desto Dubb, who opens Pump’s tour shows. At this time, rolled joints are passed around the kitchen - this is how days usually fly by. He notes that they had less than an ounce with them, taking a microscopic leaf of grass from the table for comparison. “They saw the tattoos on our faces [and arrested us].”

Hairdresser Pumpa intervenes in the conversation: “So how did they let you go?”

"What do you think? We paid a fine,” Pump shrugs. “We have the right to this.”

A few days after the interview, Pump was detained at the airport while trying to fly out of Miami. The flight attendant claimed that his luggage smelled like weed, although no trace of it was found. The police officer who was seen acting aggressively towards Pump on body camera footage is now under internal investigation. The charges were dropped. Pump threatened to sue the police department.

The more popular Pump became on social networks, the more often he was arrested. He believes that both things are interconnected. “Weird shit. The first thing they look at is social media,” he says. This theory has evidence. In 2020, Meek Mill was arrested for a motorcycle stunt after NYPD saw a video on his Instagram. Most recently, 6ix9ine pleaded guilty to numerous federal crimes that he publicized on social media, including the contracted attack on Chief Keef. He now faces 47 years in prison. After the murder of close friend XXXTentacion last summer, Pump suddenly realized that being famous doesn't make him untouchable.

“This thought can’t get out of my head. Yesterday you were here, and then suddenly you died... - Pump quiets down. — Safety is most important. After the incident with XXX, I realized that I could no longer move around alone.” Pump doesn't go anywhere without his people anymore. “People have gone completely crazy,” he says in a drooping voice. “They see one thing and think it’s something more.” They see me with a chain that costs about 20 thousand, but it seems to them that it costs 100. They want the same one.”

He seems truly shocked by how much fame has made his life difficult. On the other hand, shock is part of his image, which fits perfectly with the mood of the younger generation. So is drug use. Pump's addiction to weed, lean, and the occasional Xanax plausibly explains the copious references to substances in his music (I later learn that the only drug Pump doesn't take is alcohol). He once said that he had given up leaning, but no one understood whether he was serious or not. When we met last September, cough syrup was still an important part of his diet. Since then, he has had a personal assistant from Australia. She later arrived at the mansion and explained her position to me in one sentence: “I can’t take this crap anymore.” There really is no trace of anything like that in the house. Pump's manager Dooney Battle is sober and keeps an eye on him throughout the day and night.

However, the line between the real Pump and the show Pump is still blurred. A few days before the album's release, he revived his “mixing cereal with syrup” meme in a promotional video for the No Jumper podcast - in it, the rapper replaced milk with half a bottle of cough syrup.

“Don’t try this at home,” he warns, but not with much sincerity.

We watch the sunset on the roof. Pump tries to throw the ball into the basketball hoop, but then realizes that it is slightly deflated.

“Don’t even think about it,” says Battle, staring at Pump’s bare legs, realizing what he’s up to.

Pump grins. He pauses to make sure everyone has their phone out and pointed in his direction. He takes a run and sends the ball into the river. In the process, he hits his toe and swears. Battle rolls his eyes and slaps Pump in a brotherly manner.

Pump's penchant for constant jokes is the most authentic part of his incessant online antics. And a reminder that he's just a teenager. It also contributes to his “clout,” the word he and his generation use to measure success.

When I ask Pump to define it, he can't (“clout is everything”). In a social sense, we began to use it as a metric of influence - such a new synonym for significance that came from the Internet. Pump, like the Paul brothers (popular video bloggers in America - approx. The Flow), understands perfectly well that clout means deliberately creating news feeds for social networks. For example, releasing the diss track “Fuck J.Cole” at the end of 2020 just because it will spark discussion. Or when he and Kanye West took the SNL stage dressed as water bottles to perform their viral hit together, “I Love It.”

“You can have two followers, write a song, and be nominated for a Grammy, but not have clout,” Pump explains. The rappers with the most clout are internet stars first and rappers second. He thinks clout is incredibly important to Gen Z, which may explain why artists like Kanye West and Nicki Minaj want hype as much as labels do. Atlas puts it this way: “It represents youth culture and everything that makes it so cool: change and rebellious energy.”

Perhaps the main reason for Pump's popularity is that he sticks to his image to the end. In this case, he is just as obsessive about his music. He prefers to work with one producer, Chris Barnett (a.k.a. CB or CBMIX), with whom he is always at the top finishing things up for “Harverd Dropout.” Video clips are approved by him down to the last detail. Bent over a laptop on the terrace, he writes a voice to someone that he needs “goddesses from Instagram” for a future shoot. At this time, his senior colleagues outline the parameters of their incredible proportions. Their eyes track every change in his facial expression - it's reminiscent of the movie The Devil Wears Prada, where Miranda Priestly's crew seemed on cue to be horrified every time she pressed her lips together.

It's quite strange to watch a teenager bossing around adults in a room, including me. It becomes curious who is really in charge here. When Pump first entered the industry at age 16, signing with Warner Bros., he was too young to be considered legal. The deal was later canceled (he eventually signed a new contract with different terms). “This is complete bullshit. They just lie to your face,” he says of the bidding wars over his contract. “These people just want money from you.” I look at the others who signed the contract and they are all screwed. They can't get rid of it." When he comments on the situations of contracted people, he briefly mentions that he himself is willing to give up the label. “I'm going to get rid of the contract,” he says, but then he remembers who is nearby. “No, I’m joking.” He revisits the threat posed on opening track “Harverd Dropout”: “Still a free agent, just left the label/ The CEO does what I say/ And if he doesn’t, I’ll cut his pay.”

The people at the label support being bossed around by Pump. When you watch him, it seems true. Adults don't understand Pump and the reasons for his success well, but they don't have to. But they recognize that artists like him are best left to build their own clout.

But clout by itself has no meaning. How does he want to use it? Outside on the balcony, Pump ponders the question for a second before his classic devilish grin lights up his face: “My goal is to be the dumbest, richest rapper.”

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