The one thing these seven exercises have in common is they are all multi- joint movements.
This means multiple joints are involved in these particular lifts.
This also means more calories burned when performing these exercises because more muscle is being used.
Using multi ‘joint movements allows you to work much more in the same amount of time. Instead of doing a Tricep pushdown (Triceps) and a lateral raise (shoulders) you can perform a shoulder press and work both of those muscles in half the time and with more intensity. Here are the seven:
1. Squat:
This exercise is a great full body movement guaranteed to work many muscles in the body and burn tons of calories with emphasis on glutes, quadriceps and hamstrings. To perform the Squat take a shoulder width stance look straight ahead with your chest up. Initiate the movement by bringing hips down and back, to a chair or bench in order to have a point to aim for and return to the starting position.
2. Deadlift:
This exercise is a great fat burning muscle-building exercise. It’s a multi- joint movement that trains the whole body with concentration on the glutes, hamstrings, and low back. To perform the lift using a barbell have the bar against your shins grip the bar shoulder width, feet shoulder width as well. Keep your chest elevated and your butt back to keep back straight. Start the lift by pushing through the ground and stand up with the bar.
3. Pullups:
First grab the pull-up bar shoulder width. Then pull yourself to the bar. The ultimate goal is to get your chin above the bar.
4. Military press:
Take two dumbbells and keep them at shoulder height. Press the dumbbells above your head. Try to keep the dumbbells in line with your ears as the dumbbells go up. Press to just about lock out and repeat.
5. Lunge:
Start with feet about hip width. Step forward with either leg. The trailing leg should move toward the ground but doesn’t have to touch ground. Bring lead leg back and repeat. Make sure upperbody is upright and chest is up.
6. Sled Pulls:
I realize most people will not have access to sleds, but sleds are such a great tool for fat loss I included them on the list. If you have accessto one, drag the sled forward, which brings emphasis on glutes, and hamstrings or backwards, which brings emphasis on quadriceps.
7. Barbell Rows:
First grasp the bar with a shoulder width grip. Then bend your knees slightly with your butt out and your chest up this will ensure that your back is straight. Then pull the barbell to your belly button and repeat. Note: Keep upperbody stationary.
Give these seven amazing multi- joint movements a try . They are guaranteed to add some intensity to your workouts and some muscle to your body. Your metabolism will increase as well even when you sleep.
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Bodyweight exercises are multi joint movements which work multiple muscles and burn a lot of calories which means alot more fat.
Also by putting more muscle on your body you’ll increase your metabolism. This occurs because muscle is metabolically active tissue. Muscle doesn’t lay dormant. Muscle burns calories even when you sleep, ensuring your problem areas melt off leaving your body toned and tightened.
This is in contrast to exercises that are single joint movements which work one muscle at a time. If you’re someone who works hard at the gym you might as well get your money’s worth. Work multi- joint movements and burn more fat. Stay away from single joint movements such as Bicep curls, Leg extensions(machines- that’s a whole other topic) e. t. c
Leave the single joint movements to bodybuildrs who are only interested in building muscle at the expense of function.
If fat loss is your main goal then multi- joint, entire body exercises should be the direction you’re moving in.
Here are 3 Muscle Building Bodyweight exercises
1. Push-ups- An incredible upperbody bodyeight movement which emphasizes the chest, shoulders, and triceps, along with core involvement. This exercise is performed with body off the floor lower yourself to floor and press your body off floor. Can be modified by starting with knees on floor.
2. Squats – great lower body movement which emphasizes quadriceps hamstring and glutes does work the whole body and is a great calorie burner.
Have your feet shoulder width apart look straight ahead initiate movement by extending hips down and back to parallel with the floor and return to starting position
3. Plank – this exercise is a full body movement with emphasis on core. Perform exercise by lying face down on floor and lifting body off ground with lower arms and feet. Bridge the body off floor, weight from body will be sustained with lower arms and toes.
These 3 exercises are a good start to a successful exercise program.
Stay with multi-joint exercises.
Steer clear from machines, and single joint movements.
Enjoy your new body
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