Sometimes when we practice, we try to do too well. Simple exercises have been forgotten. For example, compound exercises allow you to use the “heaviest weights. Use multiple joints and activate large amounts of muscle mass,” explains Eric Cressey, president of Cressey Sports Performance. “Detail is a bonus. Most of these moves are performed [from a standing position], which means you have to have good control over your body. Compound exercises also increase your anabolic response to exercise. This is especially important if you’re trying to add lean muscle tissue.”
A mixed practice manages several functions at the same time. Which makes it efficient and effective. Here are some great compound exercises to add to your workout.
1. HipHing or Deadlift
This compound movement targets the arms, thighs, buttocks, hamstrings, core, and upper, middle and lower back. This is a great exercise for the entire back chain.
Stand with your feet hip-width apart. Make sure you are close enough to the bar. bend your hips backwards Take the stress off the counter. Brace Your Core Keep it firm in the hollow and gently press your knees into the floor with your heels. when the bar reaches the knee Think about pushing your hips into the bar. Finish in a high grill while squeezing your buttocks.
This exercise improves mobility in the hips and ankles. and challenges the balance of the core, hamstrings, calves and quads.
Stand with your feet shoulder width apart. Turn your feet towards the floor. Activate your hips Control the landing or amazing distance from the ground Don’t let gravity pull you down. Drive your tailbone toward the floor and keep your torso long. Push off the floor and stand on your feet completely straight.
3. Loaded Carries
This exercise targets the grip, shoulders, back, core stability, arms and legs. You can load the carrier with weights, water buckets, kettlebells, sandbags, trap bars, etc.
Brace your core and bend over, grab the two heavy tools you use, and go as fast as you can. Relax and do it again…again.
The primary movements of the lats are upward adduction, internal rotation, and extension, but their secondary properties allow them to be trained in the posture. Strengthening the lats provides better postural stability to the spine and lower pelvis due to its attachment points. Pull-ups also train your arms, shoulders, back, core and pelvic floor.
Arms should be fully extended to start. The true pull-up works through the full range of motion. Pull the scapula back, adjust the belt, and begin the work or muscle contraction by pulling the body up until your chin is resting on the bar. Lower your body in a very controlled manner until your arms are fully extended.
The arms, shoulders, glutes, core stabilizers and pectoral muscles, as well as the legs, glutes and lats help maintain the zip line.
Place your hands on the floor directly under your shoulders with fingers spread. Squeeze your glutes and press into your heels. Keep your head in line with your body and bend your elbows to lower your chest to the floor with control. Do not bend anywhere in your body. Keep your legs, glutes and shoulders engaged as you press back to the starting position.
Starting Position: Kneel on a mat or floor and bring your feet back.
Slowly bend forward with your hands shoulder-width apart, fingers bent forward or slightly inward. Slowly move the weight forward until your shoulders are directly over your arms. Move your arms as needed to give your body full extension without any bending at the hips or knees. Brace your torso and align your head with your spine by contracting your core/abdominal muscles (“springing”), glutes and quadriceps. Keep your feet together with your ankles dorsiflexed (toes pointing toward your shins).
Bottom Steps: Slowly lower your body to the floor, keeping your torso firm and your head in line with your spine. Do not allow your lower back to sag or your hips to lift during this downward step. Continue lowering until your chest or chin touches the mat/floor. Let your elbows rest on the bottom step.
Overhead Phase: Press up through your arms, keeping your torso tight and your head in line with your spine. Consider pushing the floor away from you for added resistance. Let your lower back arch and don’t let your hips lift. Continue pressing until the arm is fully extended at the elbow.
An alternative position is to stretch your arms forward and place your elbows at your sides on the bottom step. This relieves the triceps of the chest muscles and reduces the stress on the shoulder joints.
Pushing from the outer surface of the heel and palm creates greater strength in shoulder pressure and stability.