Exercise Lift Bar
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US $54.95
In today's society people are always on the quest to find the fastest and shortest way to work out. By using compound movement exercises people don't have to spend so much time doing different isolation exercises. Compound movement exercises allow a person to work on more than one muscle at a time. They are exercises that work multiple muscles all at once by doing one lift instead of multiple lifts. There are a number of compound movement exercises and they can be very efficient if done correctly. First I will discuss the big four lifts which are Squats, Powercleans, Deadlifts, and Bench Press. Following the big four will be the different dumbbell exercises which help concentrate on the different sections of the chest.
Squats
This compound exercise not only works the legs but also works the body's core. The muscles worked while doing squats are the quads, hamstring, glutes, abdomen, and even the lower back muscles. Squats are a great lift to work most of your lower body including the core. Squats require good form and technique in order to keep safe and to get the highest benefit from the lift. The following are quick tips which will allow you to get the most out of squat and be safe at the same time. Remember getting your base right always sets the tone.
1. Your feet shouldn't be to wide or to narrow. Have your feet about shoulder width apart.
2. Make sure the bar is centered when you get under it.
3. Don't look down as you squat. Its best to find a spot high on the wall to concentrate on. Looking down tends to make a person lean forward, which is not good while squatting.
4. Slouching is not good while you lift. Puff your chest out. This helps keep a straight back throughout the lift.
5. Make sure your heels don't ever come off the ground. This is important as you drive the weight up.
6. Don't ever hold your breath. Breathing is essential. Inhale as you go down and exhale as you go up.
Powercleans
Powerclean is highly referred to as an explosion lift. This compound exercise works your lower and upper body along with the core. This lift works your glutes, calves, hamstring, lower back, upper back, traps, and abdomen. This explosive lift utilizes all of the bodies joints. The ankles, knees, hips, shoulders, elbows, and wrist are all utilized.
1. Feet should be shoulder width apart.
2. Don't have your hands so far apart. They should be right outside of your shins.
3. As you pull up don't roll the bar to you. Make sure it is set right next to you shins.
4. Once you start to clean it is important not to use your arms but instead to use your traps and upper back.
5. Keep the bar close to your body throughout the entire lift and don't ever be on your toes. Just like squat your weight should always be on your heels.
Deadlifts
Deadlift is a compound exercise that works both lower and upper body muscles as well as your core. Deadlift works your abdomen, obliques, both lower and upper back, traps, forearms, quads, hamstring, and glutes. The technique on this lift can vary much more than any of the other lifts we'll mention. This is done to concentrate on certain muscle groups. Varying your grip and foot position will help concentrate on different muscles groups.
1. Foot position can vary on deadlift. It is something that you must experiment with and find what is more comfortable. Your feet can be shoulder width apart, or you can use the Sumo stance which has your feet positioned outside of your hand grip on the bar.
2. Just like powerclean, make sure the bar is close to your shins. This will help you use your glutes and not your back throughout the lift.
3. Don't raise your butt. This eliminates your hips from working plus it puts stress on your back.
4. Don't rock forward. Keep your weight on your heels at all times.
5. Make sure you don't ever jerk throughout the lift. It should be a smooth lift with no jerking motion.
Bench Press- Barbell
Bench press is the most common compound exercise at any local gym. Unlike the other three compound lifts discussed, bench press only works upper body muscles. Muscles worked are the pectoralis major and minor, anterior and middle deltoids, triceps and the biceps.
1. Your grips should be just a little wider than shoulder width. You don't want to have your grip to narrow because you lose strength.
2. Don't have such a flat back. You want to stick your chest out. Trying to pinch your shoulder blades helps.
3. Make sure not to bring the bar to down below your pecs. Your goal is to keep the path of the bar in a straight line. Doing other wise will cause you to use more energy than necessary.
4. Don't allow your shoulders to roll forward as you lift up. This will not only keep the pressure on your chest, but also help prevent shoulder injury.
Dumbbell Incline, Bench, and Decline
These three dumbbell workouts are all compound exercises. They work the same muscles as bench, but can help concentrate on working your your upper and lower sections of your pectoralis. The following tips apply to all of the three lifts.
1. Don't bend your wrist. Let the dumbbells set on your palms. This will help keep your wrist from rolling.
2. Don't be to wide when you bring the dumbbells down. This will help keep concentration on your chest and not so much on your shoulders.
3. Bring the weight up and down in a straight line. Jerking or wobbling will take effectiveness away from working your chest.
These are compound exercises that can work a number of muscles if done correctly.
Jack Cascio
WORKOUT RESULTS VIDEO BELOW
http://www.youtube.com/watch?v=PdlB8qJtuj8
To read more articles...
http://twicethespeedworkouts.blogspot.com
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