Do you really want to know which exercises are the best ones for a full-body workout? Then you are at the right place!
Here are seven of the best exercises for athletes and fitness junkies looking for a simple and effective full-body workout:
1- Push-Ups
when you break down the physics of a pushup, you get a better picture of how beneficial they are for your entire body. Though, pushups are not easy to do especially when they are done in large numbers. However, with consistent practice and dedication to improving your form, you can build your endurance levels. Whether you’re a bodybuilder or not, muscle growth is an important part of your health. More muscle means a stronger, healthier body and they create lean and defined lines throughout your body. More importantly, Pushups are a total body conditioner which helps you avoid injuries when doing other weight training exercises.
There are 11 Essential Pushup Variations available for Beginners:
I. Traditional pushup: The basic starting point.
II. Wide-grip pushup: Engages the shoulders more.
III. Close-grip pushup: Engages the triceps more.
IV. Clap pushup: Improves power and explosiveness.
V. One-leg pushup: Engages the core more.
VI. Dead-stop pushup: Also known as a “hand-release pushup,” this can help ease tension on the joints.
VII. Eccentric pushup: Emphasizes the muscle-lengthening phase of the pushup, enabling you to change the stimulus on your muscles.
VIII. Spider-Man pushup: Engages the core more and improves hip mobility.
IX. One-armed incline pushup: Forces the chest to work in an unbalanced state.
X. Decline pushup: Forces the chest to work in an unbalanced state.
XI. Incline pushup: Works more of the lower chest and triceps.
2- Squats
They're sometimes referred to as the king of all exercises, and with good reason. Squats are a full-body fitness staple. It will help strengthen your entire body, both your bones and your muscles (and your knees!), and increase flexibility. Squats target your quadriceps muscles, but each repetition you perform also strengthens your glutes, calves, and hamstrings. While it's true that performing squats won't yield a significant caloric burn, strength-training exercises can indirectly help you lose your belly fat and fat in other regions.
3- Lunges
Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings.
4- Pick Roll-out
Researchers found that the Swiss ball rollout and the Swiss ball pike were the most effective in activating the upper and lower abs and external/internal obliques. This exercise activates every part of your abs and obliques, and it's tougher than it looks!
5- Clean and Jerk
The clean and jerk are known as the “King of Lifts” because it allows for more weight to be lifted overhead than any other known weightlifting technique. The clean and jerk is a composite of two weightlifting movements, most often performed with a barbell: the clean and the jerk. During the clean, the lifter moves the barbell from the floor to a racked position across the deltoids, without resting fully on the clavicles.
Below are the main muscle groups that are worked when performing the clean and jerk exercise:
- Hamstrings.
- Lower back and spinal erectors.
- Quadriceps.
- Trapezius.
- Abdominals, obliques, and transverse abdominals.
- Shoulders and scapular stabilizers.
- Triceps, biceps, forearms
6- Burpees
The burpee is a full body strength training exercise and the ultimate example of functional fitness. With every rep, you'll work your arms, chest, quads, glutes, hamstrings, and abs. Burpees make your body a fat burning machine. That's because since burpees are an intense full body exercise, they burn a ton of calories. After a few sets of burpees, your legs should feel a little bit like lead. Burpees are a great way to work your chest as well as your lower body during the explosive jump at the end. While they definitely aid in muscle building, they mainly aid in muscular endurance building, not mass building. It combines basic resistance training movements (squat, push-up) with cardio movements (jumping) and core training (plank, jumping your feet back and forward).
7- Deadlift
The deadlift is a strength exercise that works several muscle groups, including your back, gluteus, and legs. It is one of only a handful of exercises that target muscles in the upper and lower body. Deadlifts are effective exercises to develop your core strength, which is derived from training the central muscles of your body but it comes with risk. Bad deadlifts are very dangerous too and Bad form is the number 1 cause of deadlift injuries.
Good Luck!
Excellent workout!
ReplyDelete