If you love to run,then compound movements should be a part of your weekly workouts, especially if you are looking at shaping, toning and building muscle.
These types of movements involve the use of at least two or more muscles, and in doing so, allow you to be more efficient with your workouts. They also allow for the stimulation of more muscle fibres, which gives you the ability to train primary muscle groups as well as stabilisers.
If you’re time poor like me and can’t always get to the gym, you may want to consider purchasing some equipment from the specialists like Fitness Market to enhance the power of your workouts.
If lower body is your focus, squats are the perfect exercise. They train your gluteal muscles, as well as your thighs and calves. Try a set of eight to twelve repetitions times three. The balance required to prevent yourself from falling over will also strengthen the muscles in your back and stomach.
Lunges are another way to develop your lower body strength, and activate a whole range of motion. You can also add another layer of difficulty to this exercise by incorporating different weighted dumbbells starting off small and increasing the weight as you become fitter.
The bench press can be seen as an upper body squat, and it will allow you to increase the amount of muscle you have in this area of your body. Control is extremely important through this movement, because it means you will exercise as many muscle fibres in your arms and your core as possible. Such control will also mean you won’t tire as easily, giving you the ability to perform more repetitions.
A great exercise for working most muscle groups in your body. It should be prioritised in any good, solid workout. This is also a good exercise if you are looking to really pile on the muscle mass. It can be tricky to master at first, so make sure you have someone supervising you making sure you don’t overextend.
Pull-ups allow you to strengthen your back muscles, as well as your arms, shoulders and core. Grab onto a pull-up bar, making sure your elbows are not bent, and pull your body up until your chin rises over the bar. Let yourself down slowly in a controlled manner, and repeat as many times as you can.
Compound movements are a great way to enhance the power of your workouts, and to get the most out of the time you spend at the gym. Three runs a week and three strength workouts using compound exercise will get you into the best shape of your life.
Do you train at the gym often? What are your favourite exercises? Which kinds of compound movements do you find the most beneficial?
This post was written in collaboration with Fitness Market.