Why Compound Exercises are better?

 

Why Compound Exercises are better?

 

Compound exercises are exercises that involve several muscle groups at the same time. For example, squat is a compound exercise that deals with quadriceps, glutes, and calves.

 

You can also do compound exercises that combine two exercises in one movement to hit even more muscles (for example, a lung with a bicep curl).

 

Compound exercises vary from insolation exercises. They are working a single muscle group at a time. A typical bicep curl is an insulation exercise intended to strengthen biceps, for example.

 

Isolation exercises are also useful in physical therapy to improve or rehabilitate those muscles following injury.

Beneficiaries

The greatest advantage of compound exercises may be the effective use of your time. If you only have a small amount of time to exercise, you can work more muscles and develop more strength by concentrating on compound exercises.

Such benefits shall include:

1. 1.    Burn more calories

 

1. 2.    Boost intramuscular synchronisation

 

1. 3.    Increased heart rate

 

1. 4.    Improved versatility

 

1. 5.    Boost power

 

1. 6    Gain more muscle mass

 Also read: 

Best Core Exercises for Building Strength, Stability and a Mean Six-Pack

6 compound exercises to try

 

1.   Deadlift

·    Quipment required: barbell (optional; can add barbell weights for additional challenge)

 

·       Muscles that are targeted: forearms, lats, glutes , hamstrings, centre, upper, middle , and lower back

 ·  Stand with barbell on the floor, legs of hip-width apart, legs under the bar.

 · Drive your hips back, keep your heart close and your spine neutral as you squat. Your back is expected to stay smooth, not bent.

 · Grasp the bar with your hands on it. Your hands should be slightly wider than your thighs on the bar.

 ·   Keep your knees soft and force your heels as you begin to rise.

 ·  Pull up the bar to raise your hips and the bar at the same time, holding the bar tight to your body as you bring it up.

 ·  Finish in a tall, glute-pressed position at the tip.

 ·  Slowly lower the bar to the ground, bending at the hips.

 · Perform 10 to 12 reps and rest in sets for at least 30 to 60 seconds. Job up to three sets.

 

2.   Reverse lung to complement the bicep curl.

·       Muscles that are targeted: glutes, hamstrings, abs, hips, biceps

 ·       Stand apart with your hip-width thighs, holding a dumbbell in each hand. Your arms should be stretched down with your palms facing your body.

 ·       Step back with your right foot and lower hips and legs in the lung position.

  ·  Anchor your left foot into the ground and take your right foot forward to get back to the ground. At the tip, keep balanced on your left foot, and don't let your right foot hit the ground.

 ·  Do a bicep curl with both arms at the same time.

 · Return the right leg to the lung position, put the arms back down and the dumbbells parallel to the torso.

 ·  Repeat 6 to 8 times on the right leg before transferring to the left.

 · Remain 60 to 90 seconds after finishing on the left side. Complete the sets of 2 to 3.

 Also read: Exercises to tone Your body

3.   Squat

·       Targeted muscles: quadriceps, glutes, and calves

 · Start with the legs slightly wider than the hip-width, the toes turned out slightly.

 · Hold your chest up and out, engage your abdominals, and shift your weight back to your heels while you force your hip back.

 · Lower yourself in a squat until your thighs are parallel or nearly parallel to the floor. Your knees should stay aligned with your second foot.

 · Hold your chest out and your heart close as you bring your heels back to your starting spot. Squeeze at the peak of the glutes.

 ·    Job 10 to 15 reps. Work up to 3 sets.

 

4.   Front Lunges with twist

·       Muscles: glutes, hamstrings, abs, hips

 · Stand up straight with your shoulder-width legs apart and your arms outstretched in front of you.

 · Move your right foot forward into the lung position, holding your arms outstretched. Your front leg should be 90 degree bent and your knee should not stretch past your toes. Your back leg will also form an angle of 90 degrees.

 ·  Twist the upper body to the right in the lung position, then twist back to the middle.

 · Return the right leg to the starting point and forward the lung to repeat the left leg.

 ·  Perform 8 to 10 lungs on each knee. Job up to three sets.

 

5.   Military Press

·       Muscles targeted: abs, deltoids, pectoralis major, brachia triceps

 ·     Start sitting on a ball of exercise with your heart engaged. Keep a dumbbell in each hand.

 ·   Place the dumbbells on your thighs to start and then use your thighs to    help  propel the dumbbells up to the shoulder height at a 90-degree angle with the elbows on the sides and the dumbbells facing forward.

 ·       Press the dumbbells straight up until the arms are straight up.

 ·     Return your arms slowly to an angle of 90 degrees, with your elbow at the    height of your shoulder. Don't go lower than this, or you'll put your shoulder joint under pressure.

 ·       Job 12 to 15 reps. Work up to 3 sets.