WHY THESE BENEFICIAL MOVEMENTS NEED TOBE PART OF YOUR WORKOUT.
Many women say they just don’t have the time with their busy schedules to have a quality workout. An excellent way to get a full-body, efficient workout is the use of compound exercises. A compound exercise is a move that incorporates multiple muscle groups, meaning you can achieve great results without spending hours in the gym.
A good example of a com-pound movement is a squat, which works the quads, glutes, hamstrings, and calf muscles. In contrast, an isolation movement such as a biceps curl, works only the biceps. A well-designed workout using compound movements instead of isolation exercises can stimulate all of the major muscles in the body. Also, compound movements can help in-crease overall muscle mass as well as calories burned. They require more effort to complete since you’re working multiple muscles. In addition, compound movements are often functional movements, which means they can make daily activities easier. For example, a squat can assist with how we bend to pickup items from the ground. A squat trains the body to use the legs to lift (instead of rounding and possibly injuring the back that way).
OMPOUNDEXERCISES WORKTHE CORE
Another benefit of com-pound exercises is there cruitment of the core-stabilizing muscles. In other words, your abdominal muscles stabilize you in order toper form these exercises. You can get a great abdominal D’FYNE – Summer 201865workout without having to add additional core exercises.
HOW TO ADDCOMPOUNDMOVES IN YOURWORKOUT
There are two ways to incorporate compound movements into your workout. You can use compound moves such as a squat, or you can group two isolation moves together such as a biceps curl and a shoulder press. To really increase the effectiveness of your workout, pair two exercises that include at least one compound move. A workout utilizing compound movements does not require the use of heavy weights. Many exercises such as lunges, glute bridges, squats, and push-ups can be done using just body weight. The most important thing to remember with any compound movement is to ensure you’re executing the move with correct form. This pro-vides the most benefit and can help prevent injury.
Full-Body Compound Workout
The following work-out is an excellent full-body workout, as each set strings together two exercises. Each lower-body movement in this routine is a compound movement itself, and it can be done as a circuit. Complete one circuit, and repeat for a total of three.
GLUTE BRIDGE WITH PRESS
TARGETS : Hamstrings, glutes, pectorals, shoulders, triceps, abdominals.
A glute bridge is both a compound and an isometric exercise. An is o-metric exercise is one where you hold a position under tension. This helps build stability and strength. The chest press is also a compound movement.
1. Lie on your back with your knees bent and feel flat on the floor.
2. Hold a dumbbell in each hand so the weights are directly above your chest with your palms facing away from you.
3. Press your hips up away from torso forms a straight line with your hips. Con-tract your abs for stability.
4. Press the weights straight up above your chest and then lower them with control.
5. Lower your hips at the end of each set.
ONE-LEGGED DEADLIFTWITH REAR-DELT FLYE
(3steps for 12 each legs)
TARGETS : Traps, shoulders, abdominals, quads, middle back, glutes, hamstrings.
Both the deadlift and rear delt fly are compound exercises.
1. Hold a pair of dumbbells at your sides.
2. With the dumbbells hanging down at arm’s length, begin the exercise by raising the dumbbells up and out so that you pinch your shoulder blades together at the top of the movement.
3. Lower the weight back down to arm’s length. This completes one rep.
4. Repeat on other side.
SIDE LUNGE TO CURTSYLUNGE WITH FRONT RAISE
(3steps for 15 each side)
TARGETS : Glutes, hamstrings, quads, shoulders
Both the side and curtsy lunge are compound movements; a front raise is an isolation movement.
1. Start with your feet hip-distance apart and hold a dumbbell in your right hand.
2. Step out into a side lunge with your left leg, lowering as much as possible, but no lower than 90 degrees. Keep your toes pointed forward and your right leg straight.
3. Push off with your left foot and step back into a curtsy position with your left leg crossed behind your right as you raise the dumbbell forward and up. Keep your hips square and curtsy tight.
4. Repeat by stepping immediately back into the side lunge and lowering the dumbbell.
SQUAT AND HOLDWITH BICEPS CURL
(3steps for 12 curls)
TARGETS : Glutes, hamstrings, quads, erectors, back, abdominals, biceps
Holding the squat makes it a compound and isometric exercise. A biceps curl is an isolation movement
1. Stand with your feet shoulder-width a part, holding dumbbells in both hands
2. Bend your knees and lower your hips into a deep squat until your thighs are at least parallel to the floor (squat as deep as you can).
3. Hold the squat position and perform the biceps curl.
4. Push through your heels and squeeze through the glutes to return to standing.
SQUAT JUMPS WITH DUMBBELLS
(3steps for 12 jumps)
TARGETS : Glutes, hamstrings, quads, erectors, back, calves, abdominals
A squat jump is both a compound and a plyometric move, which is an explosive exercise to help increase power. Adding weights increases the difficulty, but its not necessary with a squat jump, it is not necessary to land as deep as you would with are gular squat.
1. Stand with feet shoulder-width a part, holding a pair of dumbbell sat your sides, with knuckles facing away from your body.
2. Bend at the knees to lower your body into a squat. Your thighs should be parallel to the ground.
3. Launch your body upwards to jump off the ground.
4. Land gently back into the squat position.
PHOTOS BY CHRIS V. LINTON Follow @CHRISVLINTON