I like to stick to the motto “keep it simple, stupid”.
(Note: I’m not saying you’re stupid, you’re reading Nerd Fitness, which means you’re smart, beautiful, very funny and most importantly, humble).
The best exercises are the ones that actually accomplish something, but people overcomplicate things by trying to work a bunch of different muscles with six different exercises for each body part.
It’s boring, useless, ineffective and frustrating.
So don’t complicate things.
Let’s pick five exercises and the best gym lahore gets real strength with these movements.
This is the general idea of our Strength 101 series.
If it’s been a while since you’ve done strength training and you don’t know what you’re doing, we suggest you pick a full body workout that you can do 2-3 times per week.
You will need a workout plan that includes at least one full body exercise.
Quadriceps (front of the legs).
Glutes and back of thighs (back of legs).
Chest, shoulders and triceps: (thrusters).
Back, biceps and grip (pull muscles).
Core (abdominal and lumbar muscles).
The trick: by focusing on compound movements that work multiple muscles at the same time, you can create a full-body workout by performing only four or five exercises.
¡¡¡¡¡This is what I call efficiency !!!!!.
Compound exercises are the yin and yang of isolation exercises.
Compound exercises have been shown to improve aerobic endurance, strengthen muscles, and increase flexibility because all muscle groups are trained at the same time .Isolation exercises, on the other hand, are single-joint exercises involving a single muscle group, as in the example above.I say that both compound and isolation exercises have their time and place.We talked about it in our guide on the 12 best compound exercises for beginners (how to train effectively).
Here’s a quick primer on compound exercises for these muscle groups.
Quads: squats, long runs, one-legged squats, box jumps.Glutes and leg muscles – deadlifts, thigh raises, leg raises, deadlifts, morning exercises, step.Presses (chest, shoulders and triceps) – overhead press, bench press, incline dumbbell press, dips, incline.Pull-ups (back, biceps and arms) – pull-ups, pull-ups, weighted rows, extension rows.Core (abs and lats) – planks, side planks, ball crunches, deadlifts, deadlifts, knee bounces, hanging leg raises.
Don’t know how to do these movements? Want more examples?Then check out.The 42 best bodyweight exercises you can do anywhere is the co gym Lahore.