There is plenty of room for variation when it comes to lifting weights. The gym is packed with a myriad of machines that are dedicated to targeting the muscles of your body from every possible angle and direction. However, amongst the jungle of lifting options at your collective fingertips, sits ten core movements which should be used every week. These are core, compound, fundamental exercises which have been tried and true to really build up that muscle mass foundation. Without it, you can tone and pump all you want, but you aren’t going to make any real changes in terms of muscle size. So without further adieu, let’s check out these ten core essential compound exercises.
Squat
The single most effective exercise ever conceived. Warm up and keep your knees loose, and you will add plenty of weight to your legs and everywhere else as well!
The single most effective exercise ever conceived. Warm up and keep your knees loose, and you will add plenty of weight to your legs and everywhere else as well!
Deadlift
Pick up the barbell and put it down. Build up your back, arms, legs, shoulder and gain muscle weight.
Pick up the barbell and put it down. Build up your back, arms, legs, shoulder and gain muscle weight.
Barbell Curls
Keep your back straight and your form pure. You don’t have to go too heavy on this movement. Just focus upon slowly curling each rep and flexing the biceps muscle at the top of the movement.
Keep your back straight and your form pure. You don’t have to go too heavy on this movement. Just focus upon slowly curling each rep and flexing the biceps muscle at the top of the movement.
Crunches
Avoid situps (bad for the back) but embrace crunches. They build up your midsection, helping you to look better with your shirt off, and avoid injury through greater overall core strength!
Avoid situps (bad for the back) but embrace crunches. They build up your midsection, helping you to look better with your shirt off, and avoid injury through greater overall core strength!
Chins
This simple exercise involves pulling the entire body up, and uses most of the muscles of the body as a result. This exercise starts difficulat but becomes easier with time as your strength increases.
This simple exercise involves pulling the entire body up, and uses most of the muscles of the body as a result. This exercise starts difficulat but becomes easier with time as your strength increases.
Military Press
Build up your shoulders and really develop a thickness to your upper body that will be visible from any angle with this highly effective mass building exercise.
Build up your shoulders and really develop a thickness to your upper body that will be visible from any angle with this highly effective mass building exercise.
Calf Raises
Build up your lower legs by using as heavy a weight as you can for this movement. Remember that your legs are very used to lifting your light body weight all week long. It’s time to challenge them!
Build up your lower legs by using as heavy a weight as you can for this movement. Remember that your legs are very used to lifting your light body weight all week long. It’s time to challenge them!
Skull Crushers
This exercise is exactly what it sounds like. If the bar slips, you might end up with a crushed skull. But if used correctly, lying on the bench pressing the EZ-curl bar over the head for triceps development is a great way to add thickness and size to your upper arms in a way that cables just cannot deliver.
This exercise is exactly what it sounds like. If the bar slips, you might end up with a crushed skull. But if used correctly, lying on the bench pressing the EZ-curl bar over the head for triceps development is a great way to add thickness and size to your upper arms in a way that cables just cannot deliver.
Dumbbell Rows
This exercise is great for isolating the lats, or that cobra back appearance to your body. Go heavy with lots of sets and reps for best results!
This exercise is great for isolating the lats, or that cobra back appearance to your body. Go heavy with lots of sets and reps for best results!
Lying Leg Raises
Many people will train their upper abdominals with crunches every week, but neglect developing their lower abdominals. This diminishes their overall appearance while at the same time putting them at risk for hernia injury. Use this movement weekly!
Many people will train their upper abdominals with crunches every week, but neglect developing their lower abdominals. This diminishes their overall appearance while at the same time putting them at risk for hernia injury. Use this movement weekly!
Source: http://pmxfit.primalmuscle.com
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