Go for Compound Exercises Instead!

A compound exercise is one which targets all major muscle groups at once. That is, it is more effective than any isolation exercise which targets only one muscle group at once. Performing compound exercises is a style of strength training which builds up muscle mass quickly, dramatically improves overall fitness while strengthening the body as a whole. Compound exercises give a boost to your power and endurance. The best part is that you see results quicker with compound moves than with any other exercise moves!

I’m bringing to you 3 highly effective yet simple compound exercises and instructions on how to perform the basic form of the exercises correctly to avoid injury and get the most out of your workout routine.

1. Squats
2. Deadlifts
3. Bench press

SQUATS

1. Stand with feet a little wider than shoulder-width apart, hips stacked over knees and knees over ankles.
2. Roll the shoulders back and down away from the ears. Note: Allowing the back to round cause unnecessary stress on the lower back. It's important to maintain a neutral spine throughout the movement.
3. Extend arms out straight so they are parallel with the ground, palms facing down.
4. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.
5. The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees.
6.  Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels.

DEADLIFTS

1. Stand with the bar above the center of your feet – your stance should be a bit more narrow than shoulder-width to give your arms room.
2. Grab the bar overhand so your arms are vertical to the floor.
3. Bend through your knees until your shins hit the bar which must remain above the middle of your feet. Shoulder-blades directly over the bar.
4.  Lift your chest but don’t squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head in line with rest of your spine.
5.  Pull - keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.

BENCH PRESS

1. Lie on your back on a bench.
2. Lift a barbell off the rack or start with dumbbells at your shoulders.
3. Press weights up until your arms are fully extended.
4. Lower them to your chest and repeat the exercise.