Compound Exercises

Crossfit Women Doing Pull Ups

When we talk about exercises, we are talking about health because we basically know that an exercise can do a lot for our health and exercise is needed for us to maintain healthy and fit. If you live a sedentary lifestyle, then you are not living your life well. You need to get up, move your body and perform the exercise as often as possible. There are several types of exercise and one of them is the compound exercise.

Compound Exercises

A compound exercise is defined as an exercise that involves the movement of multiple joints that stimulates the movement of several muscle groups at one time. If your goal is to strengthen your muscle from head to toe, then include compound exercises on your exercise routine. If you are trying to build an exercise or workout program then it is not ideal for it to entirely contain compound movements because this type of exercise is made of tough movements.

If you make the most of the time during your exercise, compound exercise will be best recommended for you because in just 8-10 compound exercises that you perform, it can already stimulate all the major muscle groups in your body and you can already see major changes in your body composition in the shortest time possible.  Compound exercises will help you make the most out of the time and also maximize your performance and efficiency in the gym.

The compound exercise involves using several muscle groups which mean that there can be greater benefits including:

  • Building more strength
  • Getting the best work out faster from head to toe
  • More calories are burned in this type of exercise
  • Develops coordination and balance
  • Improves the function of your cardiovascular system
  • Longer exercise with lesser muscle weakness
  • Greater muscular growth and development
  • Work not only on the primary but also the secondary muscles

TYPES OF COMPOUND EXERCISES

There are several types of compound exercises if you want to build up specific muscles groups and these are the following exercises:

PULL-UPS

 

Girl performing pull up

 

This exercise can help you build strength most especially in your core, upper body and back. This is considered to be one of the most important exercises that you should do most especially for athletes.

It is done by standing below a horizontal bar with your feet shoulder-width apart, and then you should jump and grip the bar with the use of your overhand grip. To achieve a balanced position, you should bend your knees and cross your ankles. Then you have to give all your strength to pull yourself up in such a way that your chin is level with the bar then lower yourself in such a way that your elbows are straight. Repeat the same procedure several times without touching the floor.

PUSH UPS

This is known to be the perfect upper body exercise as it involves the build-up of an upper body and core strength. If this exercise is performed in the correct manner, it uses the muscles in the triceps, chest, shoulders, legs and back.Push With Army Guy

To perform this, you should position yourself on the floor with your arms and feet supporting your entire body and the position of your hands should be wider than your shoulders. Then, extend your legs so you maintain your balance with your hands and toes. It is very important to keep your body in a straight position, no sagging, and arching. Keep in mind to keep a tight core during the entire exercise by pulling your belly part on the way to the spine to keep a contracted abs and tightened core. Lower yourself by bending your elbows until it reaches a 90-degree angle. Push yourself back up with the use of your hand and make sure that your elbows are just slightly bent. Repeat these movements to achieve the push-up exercise that you want.

SQUAT

Fitness Model doing squatsThis exercise is specifically designed to promote muscle and core strength and also for power. This exercise is so simple yet very effective in strengthening specific muscle groups.

To perform this, position yourself under the barbell and place it slightly above your posterior deltoid. Grip the bar tightly with your hands and remember to look straight ahead. After that, you should inhale and make sure to contract your abdominal muscles, position your back slightly arched and then you will now remove the bar from the stand. Step a few inches backward, position your feet in such a way that it is wider than the shoulders and the toes should be pointing slightly outward. Bend forward from the hips and perform the same movement until such time that the legs are now slightly below and parallel to the ground and then lift your torso to the starting position and then exhale.

BENCH PRESS

Man doing bench press exercise This exercise can be performed with dumbbells and barbells. The bench press is the kind of exercise that can strengthen your muscles triceps, shoulders, and chest.

To do this, you should position yourself under the stand that holds the bar in place and lies flat on the bench. Upper body should be straight while your feet should be flat on the floor. Position yourself for the lift and add the desired weights to the bar. Grip the bar the right way by placing your thumb outside your closed fists, arms should be wider than the shoulder and its angle should be approximately 45 degrees in relation to the body. Remove the barbell from the stand; lift it until you have reached the point where your elbows are locked. Lower down the bar to your chest and in the nipple line. Then raise the bar while taking a deep breath and with fully extended arms, return the bar just above the chest and repeat the same movements to achieve this compound exercise.

These are some of the compound exercises that you can perform if you want to build up some specific muscles in your body. There are other types of compound exercise that you can actually choose from and perform what you think would be beneficial for you.