Is there an exercise that you just can't not do? Pull-ups, push-ups, squats? Or maybe something completely different? Let's check and go over some top exercises and tips to help your training!
If you’re doing fewer exercises, make them more complex.
When training, you can perform a lot of different exercises to improve specific motor skills or build and strengthen a specific muscle group. But you can also choose exercises that are designed to stimulate many muscle groups to work simultaneously, improving not only strength, but also flexibility and endurance. Let's look at some exercises that are good at this and see why it is worth including them in your training program permanently.
The squat.
The fact that this is not such an easy exercise can be found out by observing beginners at the gym. Many of them are unable to squat properly. Their movement is often unstable or doesn’t complete the full range of motion. It worth looking at why so many people can't squat properly. Firstly, because we've become dependent on chairs for most of our working day and secondly, because most people rarely stretch their Achilles tendon, which is crucial for the starting position of the squat. When we want to lift something off the ground, instead of bending our legs and with the help of gluteal muscles and thigh muscles, lift the weight vertically, we prefer to bend our back and bend over from the hip. This then causes a problem because the back muscles hurt, we get stiff, achy, and proper exercise becomes more of a challenge than it needs to be.
Why is it worth doing the squat?
- The squat, if done properly makes us practice the correct pattern of movement while lifting loads, which will protect the spine from overloading and injury.
- It Improves the mobility of joints (knee, hip) and forces a stable position of the body
- Significantly increases the strength of the muscles of the legs and buttocks as well as the muscles of the back and abdomen that act as stabilizers.
- . It is an exercise universally beneficial for other physical activities and should not be missing in preparations for the skiing, running and cycling season.
Bench press.
The bench press is a great addition to anyone’s exercise program. Both in the supine position, when mainly the chest muscles work, and in the standing or sitting position, when we lift the load above our head and the deltoid muscles perform the work, the bench press can target specific areas and should be a part of everyone’s exercise regime. The movement of pushing the weight away engages not only the aforementioned muscles, but also the arm muscles. Push-ups are also a great form of training these same muscle groups.
Why is this a good exercise?
Strengthening the muscles of the chest, arms and shoulders is needed in many sports.
The dumbbell press forces you to stabilize the upper torso and performing this exercise in a standing position requires strong stabilization of the spine with the help of the abdominal muscles.
Stabilization exercises
The goal here is to activate the deep core muscles. Anyone who has spent hours sitting at work and then has a problem with their back or with physical activity, learns how much these muscles are important. Deep muscles support our spine and stabilize the entire torso. Therefore, it is necessary to take care of them. A good exercise is a plank, i.e., a plank performed on the forearms.
Why is it worth doing this exercise?
They improve the stabilization and balance of the whole body and make us ready to undertake any physical effort, because our body works as one coherent whole.
- They have huge impact on the comfort of your everyday life, prevent injuries and pains resulting from incorrect posture and are great for controlling the correct movement patterns during each activity.
We have only listed three exercises here. Of course, they will not replace your entire training plan, as we need more to strengthen absolutely all muscle groups. However, it is worth including them in your training plan permanently. Thanks to this, we will not only look good, but above all feel good.