Maximize Your Results with Compound Exercises

compound exercises

What are Compound Exercises?

Compound exercises are exercises that work multiple muscle groups at the same time. For example, a squat is a compound exercise that works the quadriceps, glutes, and calves.

You can also do compound exercises that combine two exercises into one move to target even more muscles (for example, a lunge with a bicep curl).

Compound exercise differs from Isolation exercise as they work a single muscle group at a time, such as the bicep curl for example.

Do you just focus on arms?

Do you just focus on your legs?

Perhaps your focus is on your abdominals? Or 

Do you just like Cardio based workouts?

When you are looking for maximum results, then choose compound exercises/lifts in your workout.

I love using compound exercises in my workouts. These exercises are efficient in working several areas of the body at once, helping to get a full body workout in a short period of time. Great for a busy mum like myself!

4 Important facts about Compound Exercises:

  • Burn more calories by doing bigger moves that engage more muscle groups. Lifting heavy loads also contributes to burning more calories in a shorter period.
  • Gets heart rate up. Offering cardiovascular benefits that help burn more calories. When performed properly, strength-based workouts can be just as good as getting your heart rate up as cardio based workouts. This is due to working several muscles at the same time, which means you are working harder.
  • Helps to improve mobility and flexibility. As well as intramuscular coordination (balance). As these exercises are technical, being able to do them correctly and hit the right muscles means having a good amount of joint mobility which comes with practice, so the more you do them, the better you get at doing them.
  • Total body movements are great for losing weight, changing your body shape, getting fit and building muscle mass.

My favourite Compound Exercises/lifts are:

  • The squat Thruster/Squat press
  • Lunge with bicep curl/front or side raise
  • Renegade Rows
  • High Pull with a Deadlift

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