Top 5 Exercises you Must Perform.
Most of these exercises have a lot in common. They use multiple body parts, can burn more calories, and overall increase performance. These exercises do not involve isolating muscles such as only doing biceps and triceps. Are isolating muscles okay to do? Yes, but there is no need for them as much as you think, if you perform these exercises regularly. These are not new trends, these are basic exercises you need to understand. So, take notes, learn and any questions please leave them in the comments below.
Dead lifts
Dead lifts are one of the main exercises you should be adding into your workout routine weekly or bi weekly. It doesn’t need to be heavy all the time like most people think. Just by doing them, even light for 15 to 20 reps is still good for you. The reason for dead lifts, is because it is a full body movement. You are using legs, back, shoulders, arms, forearms, hands, calf’s and more. If your goal is weight loss, building strength or gaining muscle, dead lifts will help get you there.
There is a difference if you have back problems, then you should focus on strengthening other areas of your body. If you are thinking how will you get your arms bigger just by doing dead lifts, well, getting bigger means eating more or taking tons of supplements, whether you do dead lifts or arms. You don’t need to be doing arms 2 times a week to get results. Your main lifts such as dead lifts, if done consistently, adding weight, changing the reps and sets, you will see results. You can still add isolation movements, but don’t make them above the bigger lifts. Sumo can target different areas of the muscles. Also can be used for heavy lifting.
Squats
This can rather be in the squat rack with weights or body weight exercises. Of course, adding weight will help burn more calories, gain strength and muscle more than just your body alone. But, performing squats uses multiple body parts. So, this means burning more calories, strengthening muscles you normally wouldn’t with machines. By performing squats, you use your core a lot more, can help a lot with balance, and gain confidence performing other exercises. Does this mean you should avoids using machines? No, because machines help put different stress on the muscles which you need.
Performing squats can tell you a lot about your body. For example, if you perform squats and your knees buckle in slightly, this means you might have weak hip flexors. That is why it’s important to get these big exercises down, because it makes you use muscles you normally wouldn’t. If you are coming out of physical therapy, performing squats will help with balance and overall strength. Squats work a lot more muscles than some think. If performed with a barbell, squats work the toes, calf’s, hamstrings, glutes, quads, core, shoulders, biceps, back and other muscles. So, it’s so important to perform squats. If you don’t really know how, there are plenty of free workouts at the link below.
Clean to press
Not everyone performs this movement, but another close exercise behind this is the simple standing military press. The clean to press involves a lot more body movement which can burn more calories. I think the better way to perform this, is not with your arms out super wide and arms behind you like cross fit does. Simply keep the elbows tucked in, everything tight and controlled, and don’t let the weight touch the ground until the reps are done. The reason is, because you keep the stress on the muscles the whole time, instead of stopping for a second then going again. Unless you are going for low reps and strength, it might be okay to stop.
This exercise will help a lot with e
endurance, speed, strength, weight loss, balance, and muscle building. Always start light if have not performed these before or any exercise. Exercises like these will help get you to your weight loss goal a lot faster, but in a safe way. This is another exercise that will help gain that muscle size, too. Of course, if that isn’t what you are looking for, that doesn’t mean it will happen. People have different goals, so that means how they eat and perform can be different.
Bench Press
This exercise is one of the most common exercises that most people perform. This can be dumbbell bench press or barbell press. The difference in those, is that dumbbells can help with strengthening both arms separately, which can help perform with a barbell bench press, too. Just like the other exercises, this exercise using multiple body parts. The chest, triceps, biceps, core, shoulders and more. Sure, certain muscles are getting used more, but that doesn’t mean other muscles are not.
If you want that definition in your arms, that doesn’t always mean doing triceps exercises. Performing chest exercises can define your arms more than you think, and better than isolation exercises. A lot of us have these misconceptions that if you want nice arms, you need to do bicep curls. This isn’t true at all. By performing on the bench press, you will help with you core, help define your shoulders, chest and arms. The bench press will help with upper body strength, weight loss and muscle building. So, don’t avoid these to do triceps exercises instead.
Pull ups
These are normally wide grip pull ups. This doesn’t mean you cannot perform chin ups, which is underhand and close grip. The difference is you will be using different parts of your back muscles and arms. But, over all the movement is almost similar. So, pull ups help with over all upper body strength. Whether you perform them assisted and work your way towards noon assisted, or perform them with the weight belt around you, they are very good or you. This exercise will help with strength, weight loss due to multiple body parts being used, and muscle increase. This does not mean getting “bulky”, just simply means adding muscle while losing fat.
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