What is compound exercise and how it's benifit to your body
What is Compound exercise?
Compound exercise is an exercise which targets multiple muscle groups and joints at the same time.
It is also known as ‘multi-joint movement’.
One of the best examples of this training is 'squat' which target- quadriceps, glutes and calves at once.
Another example of this is ‘pull-ups’(as you see in above image), muscles target- back, arms (primary), core, shoulder and traps (secondary).
I hope now it's clear to you.
Or, You can also combine two exercises at once to target multiple muscle groups at the same time.
Example- squat with dumbbell press, which target- quadriceps, glutes, calves, core and shoulders at once.
It is different from isolation exercise because it targets one muscle group at a time.
Eg.- biceps curls which target only the bicep.
Isolation is also good for those who are injured and getting rehab by doing this exercise to strengthen the muscles.
What are the benefits of compound movement?
One of the best benefits of doing this exercise is that it is time consuming.
That means, if you want to hit multiple group muscles at once then you can do this which will also save your time.
It involve multiple muscles group at a time, which help you gain more strength, mass and also help in burn more calories
Save time
Improve flexibility
Help in to keep your body balanced, Improve coordination and strengthen your core
Some examples of compound exercises:-
• BARBELL BENCH PRESS
Target- chest, triceps
• DEADLIFT
Target- forearm, lats, glutes, hamstring, upper-lower-mid back and core.
How to do:-
• BODYWEIGHT SQUATS
Target- quadriceps, glutes, calves and core
How to do:-
Start with standing position, your head facing forward, keep your hand in front of you or you can also bend the elbow or clasp the fingers to make balance.
Place your feet shoulder-width apart or slightly wider, chest up and keep your back straight.
Sit back and down like you are sitting on an imaginary chair.
Lower down your body until your thighs are as parallel to the floor as possible and make sure your knee is not over your toes and not inwards.
press weight back into your heels.
And then push through your heels to bring yourself back to the starting position and repeat.
DUMBBELL SQUAT PRESS
Here, you combine two exercises at once to create a compound movement.
Target- hamstring, calves, glutes, and shoulders.
How to do:-
WIDE GRIP PUSH-UPS
Target- outer chest, core, shoulder and arms.
If you know how to do standard push-ups then going to be easier for you. The only one difference is that in this you have to keep your hand a little wider.
How to Perform:-
As I say, just like a random pushup, start with a high plank position with feet, abs tight.
Hand should be positioned slightly wider than the shoulder, index finger pointing forward.
Then, start lower your body until your chest almost touches the floor as you inhale.
Then, Push up your body away from the floor to return to the starting position and repeat.
Conclusion:-
Compound exercises are a great exercise to hit multiple muscles at once in less time.
If you aren't sure when to do compound exercise and how many times in a week you need to perform. Ask your fitness trainer or professional in the gym they will guide you.
Hope you find this helpful.
https://www.dailyhealthybody.com/fitness/compound-exercises-health-benefits/
https://www.healthline.com/health/fitness-exercise/compound-exercises
https://www.fitnesseducation.edu.au/blog/education/what-are-compound-exercises/
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