Compound, or full-body exercises are an important way for
people to get in shape and burn calories. The benefit of compound exercises are
that when more muscles are used in a single activity it raises the overall
calories burned, work out time, and the potential speed of fitness
transformation. These moves engage both large and small muscles making a
workout well rounded.
There are a few disadvantages that include the inability to
isolate a certain muscle for growth. Most sports require a well-rounded body
type with adequate overall muscle tone. A few sports may require stronger arms
or legs than others but this is generally not the norm. Where additional
improvement is needed in a specific area the practice of the sport will fulfill
the specific muscles.
The key to good overall fitness is to use as much of the
body as possible. As you complete these compound exercises you will engage your
biceps, triceps, stomach, back, legs, gluteus, etc… making your fitness reaching
into your whole body. This will increase your speed, strength, and balance in a
way that isolation will have difficulty achieving.
Turkish Push Up:
Lay on your side and raise a dumbbell in the air perpendicular to
your body. Use your two legs and one arm to get up keeping the dumbbell over
your head. (Full body).
Traditional Push-up:
Lay down on the floor hands at shoulder width and push up till your back and
legs are straight. (Chest, Arms, Stomach
and Back).
Deadlift to Overhead
Press: Squat over heavy object like a dumbbell or kettle ball and lift with
both arms and raise the object above your head while extending your legs to
a stand up position (Full Body).
Squat: Use your
body weight to squat down with your posterior extended and midsection straight
upward. (legs, stomach and back).
Dumbbell curl and
Knee Lift: Lift your left knee while curling dumbbell in your right hand. Repeat on other
side. You may reverse arm for triceps. (Biceps, Triceps, Back, Legs, Stomach).
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