Body Combat - fitness and martial arts. Description of the fitness training program “Body Combat” by Les Mills Les Mills Body Combat
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Body Combat is an intense cardio workout developed by renowned New Zealand trainers Les Mills. After the success of the Body Pump program, trainers began to think about creating an aerobic exercise. This is how Body Kombat training appeared in 2000, which instantly gained popularity in the world of fitness.
Currently, Body Combat programs are practiced in more than 96 countries. Along with Body Pump (barbell training), Body Combat is the most successful project of New Zealand trainers Les Mills.
Body Combat training is carried out within the framework and represents a complex of movements from various martial arts, which are united by simple choreography to fiery music. You'll train your entire body (arms, shoulders, back, stomach, buttocks and legs) while also developing flexibility, strength, coordination and cardiovascular endurance.
About Body Combat
Body Combat is an aerobic workout that will get your body in shape in record time. The program is developed on the basis of such types of martial arts as taekwondo, karate, capoeira, Muay Thai (Thai boxing), tai chi, boxing. The impactful combination of such varied movements makes the exercise effective not only for losing weight, but also for developing your flexibility, dexterity and coordination. You will lose weight, strengthen your muscles, improve posture and coordination, get rid of excess fat and cellulite, and develop endurance.
Pros and cons of Body Combat training
Like any other program, Body Combat has its advantages and disadvantages. Before you start exercising, be sure to analyze for yourself all the pros and cons of this workout from Les Mills.
Pros:
- Body Combat helps burn excess fat, improve metabolism, tone the body and reduce volume.
- Such workouts are excellent for developing endurance and strengthening the cardiovascular system.
- The exercises used in Body Combat are quite simple and straightforward. There will be no complicated sequences here, the workouts are very easy to follow.
- In one workout you can burn about 700 calories. This occurs through alternating intense movements that engage all the muscles in your body.
- The program is regularly updated, every three months a group of Les Mills trainers create new editions of Body Kombat with updated movements and music. Your body does not have time to adapt to the load, which means your exercises become even more effective.
- The workout develops your coordination and flexibility, improves your posture and strengthens your spine.
- Body Combat is literally designed to be combined with Body Pump strength training. These Les Mills programs will get you in great shape.
Cons and limitations:
- The training is very intense, and it is not suitable for everyone because of the serious stress on the body, especially the heart.
- The program is aerobic, designed more for losing weight than strengthening muscles. If you want to get a beautiful body contour, then Body Combat is better to combine with strength training.
- It is not advisable to start the program for those who have any problems with the spine or joints.
- Body Combat is distinguished by non-standard exercises. There will be no traditional jumping and running in place, which we are used to seeing in cardio classes. A mixture of several types of martial arts at once may not be to everyone's liking.
- Attention! Intense workouts like Body Combat are not compatible with a low-calorie diet. With such a serious load, you must eat a balanced diet.
Body Combat is the perfect workout if you're looking for a quality cardio workout. It is more intense and more fun than, for example, exercise on a treadmill, and also involves a greater number of different muscles. The results of the program will be noticeable on your figure after three to four weeks of regular exercise.
A group of fitness trainers have developed a cardio workout that is suitable for both beginners and experienced athletes. The New Zealand company Les Mills has created Body Combat, a fitness program with a unique training system. Its duration is approximately 1 hour, during which time the cardiovascular system, muscles of the back, arms, and abs are thoroughly worked out.
Who are Les Mills?
In 1990, one of the creators, Olympic champion Les Mills, developed a unique system of high-intensity training. The training was carried out in his own gym, and Les did not think about worldwide fame. However, news of the program quickly spread throughout New Zealand and spread to Australia. In 1997, the association “Les Mills International” was created. The organization provided standard fitness training and improved the existing Body Pump.
Now gyms in more than 75 countries around the world know about training. The total number of students is over 6 million. Interest in the program is growing, new followers around the world are appearing every day. Philip Mills receives many awards not only as a trainer, but also as an entrepreneur.
Today, 11 Mills workouts exist. Here they are:
- Body Pump;
- Body Attack;
- Body Balance;
- Body Jam;
- Body Step;
- Body Combat;
- Body Vive;
- CXWorx;
- Grit;
- SH'BAM.
Les Mills became famous thanks to the Body Pump program. Trainers claim that in an hour-long lesson If you do the exercises correctly, you can burn 500-700 calories. Classes in the gym take place to energetic music, at a high tempo, with heavy weights. A barbell is used as the main weighting material. It is the combination of strength and aerobic training that helps you lose weight and create a sculpted body. The system is designed in such a way that when the muscles adapt to the load, a sharp change in exercise occurs.
Description of "Body Combat"
“Body Combat” allows you to get your body in order in the shortest possible time. The exercises were based on martial arts such as karate, kickboxing, and tai-bo. This allows you to develop flexibility, dexterity, coordination of movements, and accordingly, improve not only your appearance, but also your well-being. Trainers recommend starting the exercises with preliminary preparation, because an increased load is expected.
In order to verify your abilities, you should analyze the difficulty of performing simple aerobic exercises. If dancing, running or swimming is difficult, you should start small, gradually increase difficulty and only then move on to the Body Kombat program. Sometimes they give one trial lesson so that a person can fully experience the intensity of the training.
Typically, classes are attended 3-4 times a week, adjusting the number depending on the desired results and your own strengths. In addition to this, eat properly and get enough time to get a good night's sleep. Sometimes two workouts are combined: “Body Kombat” and “Body Pump”. They combine well with each other, so there is no need to create an individual training plan.
Disadvantages and advantages of training
The disadvantages include restrictions that the system imposes on a person due to the characteristics of the body.
- Since the exercises are very intense, the trainee must have minimal running or dancing skills. It is not necessary to be a professional athlete and have any achievements in these areas, it is enough to withstand prolonged loads.
- Body Combat is designed for use only as an anaerobic exercise. To strengthen muscles, it is combined with other types of training, for example, “Body Pump”.
- The program is not recommended for people with problems in the spine or joints.
- Not suitable for those who want to do traditional exercises such as running, jumping, etc. The uniqueness of the system is that it combines basic movements from martial arts.
- Due to the high load on the body, a balanced diet should be maintained. In this case, a low-calorie diet will not work. Training on a calorie deficit can cause harm. Even the use of various pre-workout supplements will not provide the benefits that a balanced diet will provide.
Home workouts with Body Kombat
Not every gym offers the Body Combat training program. For such cases, the Les Mills group released training materials “Body Kombat”, "Body Pump". The video tutorial allows everyone to exercise their body using a new revolutionary system at home.
No additional equipment is required to start classes. In the video, the trainers clearly explain how to do the exercises in order to achieve the most effective results. If you have any questions, you can consult with a trainer online.
Attention, TODAY only!
Sports clubs offer a variety of training programs, from which you can definitely choose what you like.
How did Body Combat come about?
Philip Mills, the son of famous Olympic champion Les Mills, developed an effective training system in the 1990s, which he refined over several years. His father's dream was to create a fitness program that would suit anyone from beginner to professional athlete. A team of trainers, doctors and choreographers worked on the system. In 1997, Les Mills International was created, which actively sells training to all corners of the world to this day.
At the moment there are already 11 types of Les Mills. The first workout, Body Pump, consists of high-intensity exercises using a lightweight barbell accompanied by rhythmic music.
What is good about this training system?
The secret is in a special technique. Properly selected music sets the mood for performing a set of exercises, lifts your spirits and motivates. The music program is updated every season. In addition, program instructors undergo special education and training, after which they receive certificates to conduct them. All programs require an individual approach, and interference with the sequence of exercises is strictly prohibited.
More about Body Combat
Body Combat is a high-intensity workout that incorporates elements of karate, taekwondo, tai chi and kickboxing. It helps to engage and strengthen muscles throughout the body, burn 500 to 700 calories and improve coordination.
Instructors advise starting training after preliminary preparation, for example, dancing or athletics. By gradually increasing the load and rebuilding the body into a new regime, you can begin to master the Body Combat program.
The training schedule directly depends on the goal. To lose weight and get in shape, 3-4 classes a week are enough.
Let's weigh the pros and cons
Because there is no limit to perfection, the Les Mills method has not only positive aspects, but also negative ones.
Of course, with regular training and proper nutrition, excess weight will go away, the cardiovascular system will become stronger, and the body will be slimmer and fit. However, behind high intensity there is a risk of excessive stress on the entire body, and especially on the heart.
Frequent updates to your training program will keep you from getting bored and will help your body get used to the stress, so it will become more effective. But if you want to strengthen and develop muscles, Body Combat alone will not do it. The aerobic program will have to be combined with strength exercises.
The Body Combat program is one of the most popular workouts from Les Mills; the classes quickly get into shape due to their high intensity. However, this training has pros and cons.
Body Combat program from the company Les Mills allows you to quickly get your body in shape through a combination of intense aerobic exercises and elements from martial arts. You can practice this program both in the gym and at home; in 2013, in collaboration with Les Mills and Beach, a special version of Body Combat was developed for home training.
Like all workouts from Les Mills The Combat program does not allow you to get bored, it is 12 video classes with exciting elements from martial arts - karate, jiu-jitsu, boxing, kickboxing and others. The combination of strength and intense aerobic exercise ensures rapid fat burning; the program contains workouts for the whole body, as well as separately for the upper and lower parts.
One workout lasts from 20 to 60 minutes, depending on the intensity of the load.
Training can be done without equipment, but if you have dumbbells, the results will come much faster. It is also welcome to have a fitness mat; it will make your workouts more comfortable. The Body Combat program is divided into three levels of difficulty, the duration of the course is nine weeks, during which time the body will be brought into excellent shape. Like other sports complexes, the program has its advantages and disadvantages.
Benefits of Body Combat
- Improving the body through the complex effects of strength and cardio exercises, strengthening muscles, increasing strength;
- Quickly get rid of fat deposits, form a beautiful, toned body;
- Variability of loads by level when using all muscles, primarily problem areas - buttocks, legs and abdomen;
- Energetic elements from the world of combat sports allow you to burn a lot of calories and have fun;
- There are no requirements for physical training; even a person who has never touched combat sports will be able to engage in the program;
- The difficulty levels of the program vary from very easy to super difficult, making Body Combat suitable for both people without training and professional athletes;
- If the program is chosen correctly in accordance with the level of training, then it will be quite complex, but doable.
Disadvantages of Body Combat
- All workouts feature a large amount of jumping and other explosive exercises that place high stress on the joints. In view of this, the program is not suitable for those who have problems with the health of the knee joints and ankles;
- If you study not with an instructor in the gym, but at home using video lessons, then it will take some time to study. The combinations of exercises are difficult enough to complete them the first time.
The Body Combat program from Les Mills is one of the tools for creating an ideal figure in a short time. In addition to a beautiful body, followers of the program receive muscle strengthening and increased strength, physical endurance and readiness to perform more complex complexes.
