ABL fitness. What is this? Program Features

ABS stands for Abdominal Back Spine in English. In this fitness, the back muscles are involved and abdominals. The rest of the muscles of the body also work, but to a lesser extent. It is both powerful and functional training. For better results, use additional sport equipment: dumbbells, bodybars and others.

The back and the press are closely interconnected. If you pump the press, the back muscles will also develop. If you train your back, then the press will also be involved. Often, to get rid of back or lower back pain, you just need to shake the press. The back muscles will warm up, become more elastic, stagnation will be removed, and the pain will gradually disappear.

1. The activity is equally beneficial for men and women. The embossed male press delights women. A flat female tummy, a slender back attract men. It's not just about beauty. This is important for health.
2. For office workers, ABS is extremely important and useful. Sitting work blocks the muscles, the back and neck begin to hurt, uneven load on the spine. Training helps to tone stagnant muscles, get rid of discomfort.
3. Anyone who wants to get rid of overweight to become slim and fit. Extra centimeters on the waist, abdomen and hips will easily go away with regular exercise.
4. For women after childbirth, ABS training is especially beneficial. They help to normalize the muscles of the abdomen and back, which experienced serious stress during pregnancy. This is a great way to flatter your tummy.
5. People with problems in the back and spine. If your doctor recommends additional physical education for better health and treatment, then do ABS fitness.
6. All people with an active lifestyle who love movement, sports, want to be healthy, slim and beautiful.

Advantages and Features

ABS in fitness has a lot of benefits that are noticeable immediately, from the first workout:

• the press and back are strengthened;
• hundreds of calories are burned;
• "melt" body fat;
• cellulite, sides and sagging belly are reduced;
• the volume of the waist is reduced;
• endurance develops;
• improves mood and well-being.

Classes under the guidance of an experienced trainer completely exclude possible injuries and damage. Loads on the muscles of the back and abdomen are dosed and proportional. When performing exercises, the rectus and oblique muscles of the press will actively work along their entire length. healthy spine is everyone's dream. A set of exercises is aimed at stretching it and strengthening the muscles adjacent to it. After regular workouts the spine and back become more flexible and mobile, they do not react so painfully to daily stress.

BIOSFERA Wellness Club invites you to workouts

If you need to tidy up your abs, stomach, waist and back, then sign up for ABS fitness in our club. Conducts classes experienced trainer, who will evaluate your problem and wishes, recommend the most suitable training pace. The club has small groups for beginners and advanced. Therefore, the pace of exercise will be optimal for you.

The hall has all the necessary equipment. The training plan includes exercises with dumbbells and other sports equipment. We invite men and women who want to be with a straight back, beautiful posture, a flat stomach and go through life with straightened shoulders and a proudly raised head.

ABL (Abdominal Buttocks Legs)

ABL (Abdominal Buttocks Legs) is a strength, functional aerobic training aimed at working out the legs, abs and buttocks, which uses additional equipment: step platforms, bodybars, dumbbells, elastic bands and more.

Training features

ABL workouts are designed specifically for women and are aimed at working out the original women's issues areas, those in which fat cells predominantly accumulate - the abdomen, thighs and buttocks. The name of the Abdominal Buttocks Legs program is literally translated from English as "stomach, buttocks, legs."

The lesson consists of three classic parts: a warm-up (to warm up the muscles, the step platform is intensively involved in it), the main part and a hitch (this is a light stretch), which is designed to restore breathing and prevent a sharp exit from the lesson.

These classes will be mastered by any woman who has no contraindications for sports in principle. Although some fitness centers recommend the ABL program for people with average and high level readiness.

Most likely, the reason for this is the aerobic block on the step platform, which is included in the training program and takes about half the time of the entire lesson. It can be difficult for an unprepared person to immediately withstand such a load, which is fraught with dizziness and shortness of breath.

But aerobic exercise contributes to the burning of calories. Therefore, you will lose weight faster than if you just performed strength exercises on problem areas, excluding the cardio part.

Except tightened buttocks, flat stomach, firmer hips and weight loss, ABL training gives you strong muscles, a strong cardiovascular system and endurance.

ABS (Abdominal Back Spine, ABS Back Stretch)

ABS (Abdominal Back Spine) is a strength, functional training aimed at working out the press and back, which uses additional equipment: bodybars, dumbbells, rubber shock absorbers And so on.

Training Specifics Unlike the ABL program, ABS training does not have a clear focus on women. These classes are also great for men who want to work on their stomach and back. The workouts are designed for people with different levels of fitness. Many office workers try to include ABS in their fitness schedule in order to maintain the health of the spine. After all, the lack of movement and static tension of the back throughout the day affects the curvature of the spine, back pain, headaches and diseases over time. internal organs supported by the spine. Problems with the spine are not uncommon for young mothers. They are also advised to pay attention to ABS training. Various exercises in the ABS system are designed to strengthen the muscles adjacent to the vertebrae, stretch the spine, make it more flexible, work out all the muscles of the back as a whole, thereby giving it the strength to endure daily stress with a minimum of negative consequences.

There is a direction ABS Back Stretch within the framework of the ABS program. According to some sources, this is the same workout as ABS, according to others, it is a workout similar to ABS, but with more emphasis on stretching the spine. How else to explain the appearance of the word "stretch" in the name, which is translated from English, as "stretch, pull." The back and press are very related to each other. Sometimes it is even recommended to download the press to get rid of lower back pain. Lumbar the spine is partially supported by the abdominal muscles. So, ABS exercises allow you to make your stomach flat, your posture straight, your back strong and go through everyday life with straightened shoulders and a raised head.

Aerobics

Aerobics is a type of physical exercise in which special movements are performed to music. It was created by the American doctor Kenneth Cooper and was intended to combat such developmental factors. cardiovascular disease, as hypodynamia, nervous strain, excess nutrition.

Through exercises performed in aerobic mode, and thanks to a diet low in animal fats, excess cholesterol is most actively destroyed in the human body - main enemy vessels. Physical activity eliminates hypodynamia, and emotions during classes improve mood, eliminating the negative impact of stress.

body sculpt.

Body Sculpt is a type of strength training that takes place in an aerobic mode, the purpose of which is to develop muscle strength and create muscle relief, for which all the equipment available in the arsenal of the fitness room is used during the session, but first of all, these are dumbbells, bodybars and rubber shock absorbers. Body Sculpt workouts are for strong and sculpted muscles. This is evidenced by the very name of the Body Sculpt fitness board, which literally translates from English as “sculpting the body”.

In order to sculpt a beautiful embossed body in the lesson, weighting shells are used, such as dumbbells and bodybars, step-platforms that increase the load and rubber shock absorbers. In general, everything that will make the muscles work harder.

But it is worth noting that Body Sculpt is suitable for people of different physical abilities. After all, the load created by additional equipment varies, it can be reduced or increased during the lesson, based on your own feelings. On Body classes Sculpt works all major muscle groups, as opposed to narrowly focused areas (for example, ABL, aimed at training the lower body, or ABS, aimed at working out the press and back). Therefore, neither part of the body will remain "offended". Arms, legs, abs, buttocks, hips, back - everything will be worked out in due measure. With power approaches on Body Sculpt, you will build and strengthen muscles, creating their relief, and during the aerobic part, you will intensively burn calories. Therefore, owners of magnificent forms should not be afraid to "pump up muscles under fat." Weight and body fat on Body workouts Sculpt will also decrease, perhaps a little less intensively, as, for example, in step aerobics. But Body Sculpt offers to work on your body in two directions at once.

Zumba

Zumba is a modern dance fitness program built from Latin American dance movements with the addition of elements from other dance styles (Salsa, Merengue, Samba, Flamenco, Reggaeton, Bachata, etc.)

Training features

Each movement works a specific muscle group. But it does not need to be repeated several times in a row with approaches. All movements form a single dance, during which, you will not notice for yourself required amount movements. Thus, in an hour of Zumba, a full-fledged workout of the whole body occurs.

Dance-fitness zumba provides good aerobic exercise. Steps, hip movements, jumps and turns - all these movements allow you to burn up to 1000 calories in one workout.

Despite the intensity of the Zumba, women leave the hall full of energy and positive. After all, they seemed to have visited a Brazilian carnival or a theme party.

Dancing act on a person as an antidepressant. Dancing, we express ourselves, we relieve the accumulated tension, we enjoy the movements and music. Therefore, no matter how hard we give our best physically, emotionally we are only charged from dancing.

Moreover, for some, over time, ordinary zumba classes become not enough. For these more advanced visitors, fitness clubs offer sophisticated zumba classes. They are performed at a faster pace and with the use of various weights.

Zumba helps achieve harmony, beautiful and smooth body lines, strengthen muscles, learn to dance beautifully, feel the music and yourself. Many begin to attend Zumba precisely in order to learn some beautiful movements that could be performed at a disco.

Yoga

Yoga is a philosophy, a system that helps to find harmony with the world and with oneself. Serious work is needed to achieve the desired results. Yoga is not just a way to improve the figure or become more flexible, although practicing yogis achieve these results.

This is one of the most harmonious ways to contact the world and your body in today's busy world. As adherents write: "Yoga unites a person with his essence." Therefore, like any matter that affects us deeply, yoga should be taken seriously.

Yoga - almost perfect look physical activity: it comprehensively develops the body, improves the spirit, the figure becomes toned and flexible, and most people have practically no contraindications to exercise. Even with serious illnesses, you can practice yoga, after contacting a yoga therapist, with its help you can even improve your condition.

Yoga is also able to relax, discharge and harmonize the body and mind. The assertion that people who are addicted yoga , always calm and balanced, not unfounded. Yoga increases resistance to stress, increases stamina and improves concentration.

Callanetics

Callanetics - fitness gymnastics, named after the author Callan Pinckney, is a complex system static exercises aimed at stretching and contracting muscles.

This kind physical activity unique, as it affects almost all the muscles of the body and in an hour gives them a load comparable to several hours shaping or aerobics.

Having learned how to breathe correctly, listen to your body and, having understood the essence of the method, you will perfectly be able to practice at home, armed with video tutorials or books. At the same time, already in the first months of classes, you will notice the results and you will be able to:

Reduce body weight and reduce it volumes ; restore metabolism; improve posture and develop flexibility; by working out all the muscles to correct problem areas of your figure.

Pilates (Pilates)

The Pilates method is a system of simple, but very effective exercises, designed to return people to their natural state, to re-teach them to move the way they knew how to do in childhood - easily, freely, plastically, to make their bodies and spine flexible, strong, enduring. This is control over the body and, consequently, over the quality of one's life. At the same time, the system is completely safe and suitable for absolutely everyone, regardless of gender, age and physical form. Pilates is a system of exercises aimed at a detailed study of the muscles of the body, including small ones that are not involved in ordinary exercises, increasing the mobility of the joints, the spine and elasticity. Medical research confirms the effectiveness of Pilates in relieving back pain, curing spinal injuries, combating osteoarthritis, osteoporosis, the effects of knee injuries and shoulder joints, headaches, as well as the effects of stress and ligaments.

Stretch (Stretching)

Stretching in translation means "stretching". These are sets of exercises for stretching the muscles, due to which the flexibility of the body increases, and the joints acquire greater mobility.

During stretching exercises individual muscles are stretched, remain in this position for a few seconds, and then return to normal.

Since all movements in stretching are too slow, this workout is not suitable for increasing blood circulation and "shaking" the body. But it has other advantages: more blood flows to the muscles during stretching, due to which they relax and become more elastic; joints acquire greater mobility, as a result, flexibility increases, which is good when practicing any sport; concentrated, deep breathing has a beneficial effect on the brain, especially after a busy day, helping to relax and relieve stress; stretching - good prevention salt deposits; exercise slows down some of the processes associated with aging.

Tabata (Tabata)

tabata is short but very intense sports training. Tabata is based on interval physical activity. This means that a 20-second intensive performance of each of the 8 Tabata exercises is crowned with a short 10-second break. The Tabata technique is also called Tabata plan or Tabata protocol.

Tae-bo (Tai-bo)

Tai-bo aerobics is a fusion of oriental martial arts and aerobics. It was developed in the 90s by the seven-time world karate champion Billy Blanks. It is very popular all over the world, as it allows not only to acquire a magnificent physical form but also learn self-defense skills.

For those new to fitness, a full session can be too much of a challenge. You need to start either with other types of aerobics, or increase the time of classes gradually, watching the pulse and avoiding overtraining.
Choose loose clothing for class and sneakers with shock-absorbing sole, well fixing the foot. For serious training, a punching bag is required. Ideally, if there is a large mirror in the training room, in which you can see all the movements performed and monitor their correctness.

Like any high intensity workout tai bo requires a good preliminary warm-ups And stretch marks .

The training includes jumps, free movements, combinations of punches and kicks. It is worth remembering that the limbs should be slightly bent and not unbend when struck to the end. This will protect you as much as possible from possible injuries.

Functional (Functional strength training)

Functional Strength Training (FST, Functional Sterngth Training) is a combination of functional and strength training within one session, which contributes to a deeper study of all muscle groups, the development of flexibility, coordination and reaction speed.

Training features

Functional training, in principle, is considered strength training, but it is not included in all power programs. That is, the power program does not mean the indispensable presence of a functional load in it. Therefore, the word "functional" began to be added to the names of fitness programs to emphasize their "functional" focus.

Strength training allows you to maximize the load on the large muscles of the body. Moreover, with a power load, work on them occurs in isolation. For example, some exercises are done on upper press, separate are intended for study lower press, separate movements are applied to the lateral muscles.

Functional training, on the other hand, consists of stabilization exercises, or balance exercises, in which several muscle groups participate at the same time. Moreover, while performing them, you still need to maintain balance by including stabilizing muscles for this (back muscles, abs, lateral muscles).

Despite the fact that the exercises are mostly static, you achieve the maximum deep study muscles, both large and small. Since you are in great tension, trying to maintain balance, while “not dropping” the body, arms and legs (depending on the exercise), which are already working, being included in the exercise.

Fitball (Fitball)

Fitball is used for body shaping and weight loss, forms posture, strengthens back muscles, improves mood and allows you to get rid of fatigue and stress.

Fitball exercises will help you tighten hips And buttocks , do thinner waist, strengthen the back and unload the spine, train the vestibular apparatus, provide total load to all muscles of the body and lose weight .

The ABL program is designed specifically for women. strength training aims to develop the muscles of the abdomen, buttocks and legs. The abbreviation ABL is short for "Abdominal Buttocks Legs", which means "belly, buttocks, legs" in English. It is in these places that “extra” kilograms tend to appear. Therefore, this system is ideal for those who want to put their figure in order.

ABL fitness. What is this?

The system includes aerobic and which develop endurance and allow you to drive excess weight fast enough. When burned a large number of calories. But under heavy loads, there is a loss muscle mass. Meanwhile, strength training restores muscles.

This is the advantage of the ABL program. The combination of sets of exercises gives a load that makes the body more toned and allows you to maintain muscle tone. The system is aimed at correcting the muscles of the press, buttocks and legs. It is worth noting that the ABL system also includes stretching exercises that allow you to relieve muscle tension and normalize breathing.

Program Features

What are the benefits of exercise offered by ABL Fitness? What does it give? Unlike strength training with heavy weights, these exercises are suitable for those who do not want to build large muscles. And also for beginners, since the complex is designed in such a way that it is suitable for any level of training. During classes, the following are used as weights:

• bodybar;
• fitball;
• step platform;
• dumbbells;
• rubber shock absorbers;
• and other.

Benefits of ABL Fitness

Dynamic and exciting workouts not only allow you to transform the body in a short time, but also affect the body in a complex way, developing muscle strength and increasing endurance. Big choice additional equipment allows you to diversify your workouts and makes the relatively new direction of ABL universal. Fitness classes that combine aerobic and strength exercises will help:

• strengthen the heart and blood vessels;
• develop bone density;
• improve sleep and overall well-being;
• cleanse the body of toxins;
• increase the endurance of the body;
• normalize metabolism.

Rules and features of training

Training consists of three components: warm-up, main and final parts.

• The warm-up includes warm-up exercises. The aerobic part activates fat burning and prepares the muscles for active work. Why is a step platform often used? Despite the fact that this program is recommended for people with any level of training, for many, classes on the steppe are of particular difficulty. Good for getting started basic movements on the platform. It's worth it, as step exercises burn a lot more calories than other types of aerobics.
• The main part consists of repetitive exercises combined into blocks. Power part with additional weights is organically built into the training bundles. The weight of the weighting agents is selected individually depending on the possibilities. ABL fitness (photo below) consists of exercises combined into mini-complexes, which are repeated three times.
• The final part focuses on exercises to restore breathing and heart rate.

Who can do it?

ABL workouts combine exercises of varying intensity, so they are suitable for people with weak physical fitness. In order to competently train the necessary muscles and not harm your health, you need to properly perform the exercises. Monitor both the position of the body and the speed of the exercises. Unlike other programs that are suitable for both women and men, such as the ABS program, ABL fitness is designed specifically for women, so zone correction is effective and fast.

What do women get from classes?

• The first is the high energy consumption of the body. Accordingly, fast and effective weight loss. sticking to proper nutrition in a short time, you can achieve the desired weight.
• Secondly, the power load will strengthen the muscles of the buttocks, legs, abs and back. At the same time, even with significant weight loss, the muscles form an attractive physique. Also, do not be afraid of an excessive set of muscle mass, since testosterone in the female body is not enough for a significant change. muscle fiber. Chosen with care and additional burden, which offers ABL fitness. What does it mean? The complex is aimed precisely at the formation of the waist, chest and legs, and not at the acquisition of bulging muscles.
• Thirdly, the intensity of classes allows you to develop joints and ligaments, increasing their mobility and elasticity. ABL fitness directly affects the blood supply to the hip area. What does this mean for women? This is a good prevention of a number of diseases of the reproductive system and protection against injuries of the hip bones.

How effective is ABL fitness? Reviews confirm that this program is the most optimal type of fitness for those who want to lose weight. The load is felt a little stronger, which affects the figure for the better.

At first, you need to choose easier exercises. Gradually increase the load, which will achieve visible results. A beautiful relief will appear in just a month or two. And (which can not but rejoice) endurance will appear.

Losing weight with ABL is really wonderful. A big plus is that it remains slim body does not build muscle. Step is a little tiring, but we can say with confidence that training will give results. The figure will change for the better, the hips and buttocks will noticeably tighten. For perfection of a figure and weight loss - the best

This direction is group classes including workouts gluteal muscles and abdominal muscles. The set of exercises is of moderate severity, ideal for a variety of levels. physical training gym goers. Classes are accompanied by energetic music. In addition to the active study of the buttocks and the press, there is a general strengthening pull-up effect on the entire body.

The main feature of the ABS Bums-complex exercises is a deceptive first impression. It seems to beginners that the exercises are elementary, but after a while it comes to understanding that this is far from the case. The load is colossal, but thanks to the correct anatomical formulation of each movement, training is well tolerated and gives results.

Equipment for bams abs

During training bams abs, a variety of sports equipment is actively used:

1 step platform;

2 rubber bands;

3 dumbbells of various weights;

4 leg weights;

5 BOSUs;

6 bodybars.

In one lesson, you can combine several subjects at once. They are used to enhance the effectiveness of bams plus abs.

Exercises for abs bums

The main block of exercises for abs bums is aimed at eliminating common female problems - “ears” on the hips, flabby buttocks, not perfect abs. Due to the small amount of additional equipment and the scheme of conducting abs workout bums, the whole body is toned, endurance develops.

The whole structure of the training is divided into three stages:

2 will give the body, abdomen and back an attractive appearance;

3 will stretch the body.

Each stage lasts 30 minutes. As practice shows, this is the best option for working out, but not overworking the body.

The abdominal muscles work regardless of the stage. Before you start intense exercises, you need to conduct a good warm-up. A 10 minute light aerobic program is enough to prepare the tissues for further stress. Not recommended for immediate use. big weight(dumbbells and other shells) - at the first stage, the muscles only warm up.

Bums abs workout video

Benefits of bums abs

The benefits of bums abs are undeniable and obvious. Thanks to a properly designed system and design of classes, any body will change in a matter of days. A moderate load will not let you overwork. Rhythmic musical sounds will set the working rhythm for training, charge you with energy and mood for the whole day.

Regular practice will help:

• increase muscle tone;
• develop coordination and endurance;
• get rid of excess weight;
• strengthen the muscles of the back, torso and abs.