Most people don’t have the time to lift weights every day. When we strength train, it is important to make the most of our time. This is why compound exercises have become so popular. What will make you stronger and more efficient? Complementary exercises.
Many train their body as if they were a loosely connected collection of parts. To reap maximum benefits, they choose exercises that target specific muscle groups. This means that they do sets of biceps curls (lateral raises), seated leg extensions, and lateral raises (biceps curls). This approach can help you gain strength but won’t get you there quickly.
What are COMPOUND EXERCISES?
Simon King is a personal trainer and the owner of Cre8 Fitness, London, England. Think pushups and deadlifts. Bench presses. Squats.
King states that the hips, knees, and ankle joints move simultaneously in the squat. This makes it a multi-joint movement. Rows and pullups, on the other hand, involve your back, shoulders, biceps, and forearms. Pushups and chest presses work your chest, shoulders and triceps.
The compound exercises differ from the isolation exercises that only target one joint and stimulate one group of muscles. Examples include triceps extensions and biceps curls.
It can be very beneficial to isolate a muscle group that needs extra attention. You could add a few sets of biceps curls to your workout if you want to increase your bicep size or improve your pullups.
Compound exercises should be the foundation of your strength training program. Your body is a complex network of interconnected muscles and joints. Compound exercises are a way to treat it. Do triceps extensions make sense when your chest presses can do more than triceps extensions.
BENEFITS OF COMPOUND WORKOUTS
These are just a few benefits you can get from compound exercises.
You can lift more weight the more muscles and joints are needed to complete a movement. You’ll see a greater improvement in your ability to lift the weight the more you do the exercise. King states that gradually increasing your weight will help your body adapt to the exercise and make you stronger faster.
You can get more bang for the buck by choosing compound exercises. King says compound exercises can be a great option for busy people or those who want to squeeze more into their training sessions.
BIGGER CALORIE BURN
You can burn more calories if you exercise with more muscle tissue. Do a few walking lunges to see how fast you become short of breath. King states that compound exercises such as walking lunges burn more calories because you move through space and use multiple muscles and joints.
Multi-joint and multi-muscle exercises mimic everyday movements more effectively than single-joint exercises.
For example, deadlifts mimic the movement of lifting heavy objects (i.e. boxes, grocery bags and furniture) off the ground. Squats mimic moving from a seated position to a standing position. Pushups are similar to pushing your body up off the ground.
Complementary exercises, especially those that replicate everyday movements, can help you improve your coordination, balance, and reaction time. King states that these are essential for lifting weight or improving athletic performance.
COMPOUND EXERCISES TO TRY
Are you looking for inspiration? You can incorporate some of King’s most popular compound exercises into your workouts. These five moves can be combined to do a full-body workout. Perform 3-5 sets of 3-8 reps each move.
HAND RELEASE PUSHUPS
Push on the floor with your hands under your shoulders and slightly wider than your ribcage. As you lower your body to a horizontal plane, brace your core. Your elbows should not flare more than 45 degrees. When you are in the lowest position, lift your arms off the ground and squeeze your shoulders together. Push up by putting your hands on the floor. If you cannot do regular pushups, try doing pushups on your knees.
DUMBBELL FRONT QUATS
Standing tall, with your feet spread out to the sides, hold a pair of dumbbells between your shoulders. Keep your chest high and push your butt forward to get as low as possible. Keep your knees in line with your elbows and toes. To stand, push into the ground.
REARFOOT RAISED STATIC LUNGES
Standing in front of a step or low box, hold a pair of dumbbells at your sides. Place your top foot on the bench by extending one foot forward. Your front knee should be bent to lower your hips towards the floor. Keep your chest high and your front knee aligned with your front foot. To stand, push into the ground.
ROMANIAN ROMANIAN DEADLIFTS
Standing tall, with your feet hip-width apart and a pair of dumbbells in your hands, stand straight. To lower the weights towards the floor, push your hips forward and hinge forward at your waist. Stop and reverse the movement if you feel a tugging in your hamstrings. Your core should be tight, and your back flat.
SUSPENSION TRAINER ROWS
Face the suspension anchor. Grab one of the handles in each hand. Now, lean back so that your arms are straight. From top to bottom, your body should be straight. Start by squeezing your shoulder blades together. Keep your elbows against your sides and pull yourself upwards. To straighten your arms, reverse the motion. Step your feet farther away from the anchor point to make this exercise more manageable.