Everyone wants to get stronger, leaner, and overall healthier. Working out in the gym is a good place to start. The problem people run into is, "What lifts/exercises should I do?". First off let me say, any gym time will be beneficial as long as correct form is used. If you want to maximize your time in the gym, there are certain lifts that should be added to your routine. Also you should remember that machines are your enemy. Machines limit accessary muscles from being activated eventually leading to a muscle imbalance. What were the lifts that can maximize your workout you ask?
Deadlift
The deadlift is a full body workout that incorporates both upper chain and lower chain. The reason why deadlift is the "lift of all lifts" is because it pounds your hamstrings and gluteus. Not only does it engage your lower chain, it isometrically works your upper chain. All movement force in a deadlift comes from the gluteus and hamstrings.
Bridging
Here it is again, the bridge. This exercise can be done, literally, by all age groups. It activates the gluteus, abdominal wall, and assists in fixing any pelvic problems.
Neutral Grip Chin-up
The reason why I specified neutral grip is because neutral grip puts less stress on the shoulder. A chin up engages the whole back and biceps.
All these exercises have one thing in common, they're working large muscle groups with big movements. The key to maximize an individuals workout is to engage large muscle groups with plenty of range of motion. Utilizing big movements help increase testosterone levels, HGH levels, and more accessary muscles are used. To put it simple, you get more bang for your buck.
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