#jointmovement | Explore Tumblr posts and blogs

waycleverblog · 2 years ago

Text

9 Compound Exercises For Total Body Workouts

Introduction: Staying physically fit is an integral part of a healthy lifestyle, but it can be challenging to know which exercises to do when you hit the gym. Focus on exercises that target multiple muscle groups to make the most of your time and maximize your workout. This will help you to achieve a full-body activity in a fraction of the time. In this article, we'll look at some of the best exercises you can do to target your entire body. From cardio to strength training, these exercises will help you tone up, get stronger, and improve your overall fitness. So, grab your gym bag and get ready to learn about the top exercises for total body workouts (Exercises Work The Most Muscle Groups?)!

What are Compound Exercises?

Compound exercises are multi-joint movements that work for several muscle groups at once. This type of exercise is designed to mimic real-life movements, providing functional benefits for daily activities and giving you the strength and mobility you need to tackle any challenge. It's no wonder that compound exercises are so popular among athletes and gym-goers alike. Squats, deadlifts, and bench presses are compound exercises that can help you build strength, power, and size efficiently. Plus, you can get a great workout relatively quickly because you're using more than one muscle group simultaneously. So if you're looking to get more robust and agile fast, compound exercises are the way to go! Benefits of Compound Exercises - Increased muscle activation: Compound exercises require more muscle fibers to be recruited, leading to increased muscle activation and growth. - Improved strength and stability: By targeting multiple muscle groups, compound exercises help to build overall strength and stability, making daily activities easier. - Time-efficient: Compound exercises provide a full-body workout in less time than performing isolation exercises for each muscle group. - Better hormone response: Compound exercises stimulate the release of growth hormones, leading to improved muscle mass and strength.

Compound Exercises

I. Squats: Targeting the Quads, Hamstrings, Glutes, and Core Squats are a powerful compound exercise that targets multiple muscle groups in one movement. This multi-joint movement works the quads, hamstrings, glutes, and core. Squats also activate the stabilizing muscles in the shoulders and spine, making them an excellent exercise for overall strength and balance. How to perform Squats: - Stand with feet shoulder-width apart, with toes pointing forward. - Keep the back straight, chest up, and gaze ahead. - Lower the hips back and down as if sitting in a chair, keeping the knees behind the toes. - Go down as far as you can while keeping your heels flat on the floor, then push back up to starting position. - Repeat for desired reps. II. Push-Ups: Engaging the Chest, Shoulders, Triceps, and Core Push-Ups are a classic bodyweight exercise that targets the chest, shoulders, triceps, and core. This multi-joint movement is an excellent example of compound exercises that can be done with just your body weight. Push-Ups are an effective way to quickly build strength and endurance in your arms, chest, and core. How to perform Push-Ups: - Start in a plank position with hands placed slightly wider than shoulder-width apart. - Keep the core engaged and lower the body until the chest touches the ground. - Push back up to starting position. - Repeat for desired reps. III. Lunges: Working the Quads, Hamstrings, and Glutes Lunges are multi-joint movements that target multiple muscle groups and are great for total body workouts. This exercise works the quads, hamstrings, and glutes while also engaging the core, arms, and shoulders. Lunges are a great compound exercise that can be done without equipment and is an excellent option for resistance training. How to perform Lunges: - Stand with feet hip-width apart. - Take a significant step forward with one foot, then bend both knees to lower the back knee down towards the ground. - The front knee should be directly above the ankle, and the back knee should be hovering just above the ground. - Push through the front heel to return to starting position. - Repeat on the other side. IV. Burpees: Targeting the Chest, Arms, Quads, Glutes, and Core Burpees are a total body workout that targets the chest, arms, quads, glutes, and core. This multi-joint movement is a compound exercise that provides resistance training and can be done without equipment. Burpees are a great way to increase your heart rate for a quick and efficient workout. How to perform Burpees: - Start standing with feet shoulder-width apart. - Lower down into a squat position, place hands on the ground, then jump feet back into a plank position. - Perform a push-up. - Quickly jump feet back to the outside of the hands. - Leap into the air with arms reaching overhead. - Repeat for desired reps. V. Pull-Ups: Engaging the Upper Back, Biceps, and Core Pull-Ups are a fantastic exercise for building overall upper body strength and can be a great addition to any total body workout. This multi-joint movement works the upper back, biceps, and core, making it a great compound exercise. Pull-Ups use your body weight as resistance, making them a challenging and practical training session. How to perform Pull-Ups: - Grab a pull-up bar with palms facing away from the body and hands shoulder-width apart. - Hang from the bar with arms fully extended, then pull the body towards the bar until the chin is above the bar. - Lower the body back down with control. - Repeat for desired reps. VI. Rows: Targeting the Back Muscles and Biceps Rows are often overlooked, but they are an excellent compound exercise for total body workouts. This multi-joint movement targets the back muscles and biceps, making it an ideal activity for resistance training. Rows can be done with bodyweight exercises or with weights, machines, and bodyweight exercises for added difficulty. How to perform Rows: - Grab a pair of dumbbells and bend forward at the hips until your torso is almost parallel to the ground. - Let the weights hang down towards the ground, then pull the weights up towards the torso, keeping elbows close to the body. - Lower the weights back down with control. - Repeat for desired reps. VII. Step-Ups: Working the Quads, Hamstrings, Glutes, and Core Step-Ups are a classic bodyweight exercise that provides a total body workout. This multi-joint exercise is a compound movement that targets multiple muscle groups, including the quads, hamstrings, glutes, and core. Step-Ups are a form of resistance training and a great addition to your workout routine if you want to work for multiple muscle groups. How to perform Step-Ups: - Stand in front of a bench or step with feet hip-width apart. - Place one foot on the bench, then push through that foot to raise the body onto the bench. - Step back down with the opposite foot. - Repeat for desired reps on one side before switching to the other side. VIII. Deadlifts. Deadlifts are one of the most effective exercises for working for multiple muscle groups. It works all the major muscles of your lower body, including your glutes, quads, hamstrings, and calves. It also engages the core and upper body muscles, such as your back and arms. This makes it a great full-body exercise. How to perform Deadlifts: - Stand with your feet hip-width apart and the barbell in front of you on the ground. - Bend your knees and grab the barbell with both hands, using either an overhand or mixed grip (one hand overhand and one hand underhand). - Keep your back straight and your core engaged as you lift the bar off the ground, straightening your legs until you're standing up straight. - Lower the bar back down to the ground, bending your knees and keeping your back straight. - Repeat for the desired number of reps. IX. Plyometric Jumps. Plyometric jumps are a great way to work multiple muscle groups in a single exercise. Plyometrics involves explosive movements that engage both the upper and lower body muscles. Plyometric jumps require you to use your calves, hamstrings, quads, glutes, abdomen, and core for stability. You also engage your arm muscles to generate enough power to lift your body off the ground when you jump. How to perform Plyometric Jumps: - Stand with your feet shoulder-width apart and your knees slightly bent. - Lower your body into a squat position, keeping your chest up and your back straight. - Explode upward off the ground, jumping as high as you can. - Land softly on the balls of your feet, absorbing the impact by bending your knees. - Immediately jump again, repeating for the desired number of reps.

Compound exercises can encourage the body

For younger individuals: - Improves coordination and balance - Builds strength and muscle mass - Reduces the risk of injury For older individuals: - Increases bone density - Improves balance and stability - Helps maintain independence and mobility For individuals with low fitness levels: - Helps improve cardiovascular health - Builds a solid foundation of strength and endurance - Increases overall fitness level For individuals with high fitness levels: - Increases endurance and strength - Improves athletic performance - Challenges the body in new ways For individuals with weight loss goals: - Burns more calories in less time - Increases metabolism and fat-burning potential - Builds lean muscle mass For individuals with strength and muscle-building goals: - Maximizes muscle activation and growth - Increases overall strength - Improves athletic performance

Tips for Getting the Most Out of Compound Exercises

- Warm-up before each workout: Make sure to warm up to prevent injury and improve performance. - Focus on form: Proper form is essential when performing compound exercises. Focus on maintaining good condition and avoid swinging or using momentum to complete the training. - Incorporate different variations: Mix up your routine by incorporating different variations of each exercise, such as barbell squats, dumbbell deadlifts, or weighted pull-ups. - Use proper weight: Choose the appropriate weight for each exercise, challenge yourself, and avoid overloading your muscles.

Compound exercises into your workout routine!

- Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.) to get your heart rate up and prepare your muscles for exercise. - Barbell Squats: 3 sets of 8-12 reps. - Barbell Deadlifts: 3 sets of 8-12 reps. - Barbell Bench Press: 3 sets of 8-12 reps. - Bent Over Barbell Row: 3 sets of 8-12 reps. - Standing Military Press: 3 sets of 8-12 reps. - Pull-Ups: 3 sets of 8-12 reps. - Barbell Curls: 3 sets of 8-12 reps. - Lateral Raises 3 sets of 8-12 reps. - Cool down: 5-10 minutes of light cardio and stretching to help prevent injury and promote recovery.

Important safety considerations

- Proper form: It is crucial to use an appropriate format for each exercise to avoid injury and benefit the most from the workout. If you need help performing an exercise correctly, consider working with a personal trainer or researching the proper form online. - Gradual progression: Start with lighter weights and fewer reps, and gradually increase the weight and reps over time as your strength improves. This will help you avoid overuse injuries and ensure that your muscles are adequately prepared for the exercise demands. - Warm up: Always start with a warm-up of 5-10 minutes of light cardio to increase your heart rate and prepare your muscles for the workout. This can help prevent injury and improve performance. - Listen to your body: Stop and reassess your form if you experience pain or discomfort while exercising. If necessary, reduce the weight or switch to a different activity that doesn't cause discomfort. - Rest and recovery: Give your muscles time to recover between workouts. Avoid working for the same muscle groups two days a row and take rest days as needed. Proper rest and recovery are essential for preventing injury and promoting muscle growth.

FAQs

Q: What are some of the benefits of doing compound exercises? A: Some of the benefits of compound exercises include increased calorie expenditure, improved coordination and balance, increased muscular activation, and improved strength and power. Q: How can compound exercises help to improve overall fitness levels? A: Compound exercises can help to improve overall fitness levels by increasing the amount of energy expended, improving muscular activation, and increasing strength and power. Q: What are some of the most effective compound exercises for building muscle? A: Some of the most effective compound exercises for building muscle include squats, deadlifts, lunges, and pull-ups. Q: What is the difference between single-joint exercises and compound exercises? A: The difference between single-joint and compound exercises is that single-joint exercises involve only one joint, while compound exercises involve multiple joints.

In conclusion:

In simpler terms, when it comes to working out, you have many options that can target multiple muscle groups simultaneously. Whether you opt for a simple exercise like a burpee or a more challenging one like a snatch or clean and jerk, there are many ways to get your entire body moving. To reach your fitness goals effectively, make sure to include exercises that target multiple muscle groups. This way, you'll be able to maximize your time at the gym and see the results you want more quickly. The exercises mentioned in this article are all great options for a full-body workout that will give you the results you're looking for. Read the full article

2 notes · View notes

bundokislife · 8 years ago

Text

Knowing your trail

TRAIL MOVEMENTS

The Philippine wilderness may not be that hospitable to the foreign backpacker as well as to the locals, considering the state of the trail, location and number of participants. Knowing how to organize and behave with your group will make or breakyour trip. Basic know-how and common sense plays an important role in your survival inthe wilderness.Before setting out be sure that you are in good condition. Eat a heavy breakfastto ensure energy during most of the day and stop walking when there is plenty of daylight to set-up your first campsite. Following are warm-up and stretching techniques.This is particularly important since this will loosen your muscles and therefore greatlyreduce the chances of injury.

WARM-UP AND STRETCHING TECHNIQUES

The general warm-up should begin with ‘joint-manipulation,’ starting either fromyour toes and working your way up, or from your fingers and working your way down.Make slow circular movements (both clockwise and counter-clockwise) until the jointmoves smoothly.

You should rotate the following (in the order given, or in the reverseorder): 1. Fingers and knuckles 2. Wrists 3. Elbows 4. Shoulders 5. Neck 6. Trunk/waist7. Hip 8. Leg 9. Knees 10. Ankles 11. ToesAfter your general warm-up, you should engage in some slow, relaxed stretching.Once again you should start from the top and work down (or from the bottom and workup) to stretch the following: 1. Forearms and wrists 2. Triceps 3. Neck 4. Chest 5. Sides(external oblique) 6. Back 7. Buttocks 8. Groin (adductors) 9. Thighs (quadriceps andabductors) 10. Hamstrings 11. Calves 12. Shin 13. Instep. Hold the stretched positionfor 5 seconds, at least.

TRAIL PRACTICES

When walking with a group, with any number of participants, walk in a singlefile to protect the side vegetation. Avoid overtaking. Stay on the trail even if it ismuddy or rutted. Help save vegetation and prevent erosion by not cuttingswitchbacks. Make your rest breaks in resilient areas and guard againstdamaging stream banks. If you see something interesting, just look or takephotographs of it instead of picking or collecting. Do light trail maintenance andremove litter as you pass by it. Leave the trail as you passed it. Remove cairnsand flaggings unless they are already there; let others experience the adventureof route finding. If you need to mark you're route, remove the markers on your way down. Choose talus instead of fragile meadows for cross-country travel.Always take the ridgelines for path finding and avoid water lines and gullies.Water always takes the steepest route down the mountain. Do not step onobstacles; it might upset your balance. Avoid dislodging rocks.•When walking uphilllean forward and place you foot flat on the ground beforepushing the other foot forward and take small steps to conserve your strength.Do not walk on your toes since this will cramp your legs readily.•When you walk downhill, take small steps and move steadily. Lean backwardsto take the strain off your knees and never lock them straight when placing youfoot on the ground. Learn to dig with the heels or side of the foot first. Use awalking stick if necessary to relieve help relieve the strain off your knees.•When walking on steep slopes, place your foot sideways and place the walkingstick downhill for added support. Always look for support, hold on to roots or vines and make sure that these are sturdy and free of thorns.

REST STOPS

Depending on the terrain, weather and the capacity of the individual in a group,rest stops are determined. Some have rest stops of 5 minutes per 1-hour walk for flatterrain. A 5minute rest per 30-minute walk is advisable for ascending terrain while a 5-minute rest per 15-minute walk is recommended for steep terrain. Rest stops ondescent will depend on the terrain but usually its 5 minutes per 1-hour descent. Do notsit or lie down at once during rest stops. Keep standing for 30 seconds before sitting tostabilize blood circulation. Take only sips of water. Drinking too much will induce anabrupt lowering of body temperature making it hard for you to maintain your pace again. When trail-blazing, avoid indiscriminate cutting of vegetation. Keep trailblazing to aminimum to preserve the natural state of the wilderness. Make sure to inform theimmediate person behind you of the obstacles and/or dangers encountered along thepath. A lead man should be assigned if the group is unsure of the trail. Side trails notused should be closed to prevent others from taking it. Do this by blocking the path withsticks or branches. To make the path safer, cut sharp thorns and poisonous plantsalong the trail. Avoid littering. Pocket all candies and biscuit wrappers. Smoking on thetrail and /or during short rest stops is strictly prohibited. It may cause forest fires. Flopbelts and knots and shoelaces might become loose. It is the duty of the man behind tocheck if the man ahead of him has dropped anything on the trail. If lost, do not panic.Try to assess your position and then take necessary steps to find the correct route.When walking in cold weather, minimize the rest stops to prevent the body from cooling-off too fast.

DIFFICULT AREAS

One of the characteristics that backpacking offers is the challenge of overcomingdiffering obstacles due to bad weather or difficult terrain.When walking up the mountain the temperature changes rapidly. It can be from ahigh temperature and humidity to cold temperatures and dry air. A cold wind easilydissipates body heat. When resting be sure to cover the head and neck to slow downthe heat loss. The ground may also be cold, therefore sit on your backpack if possible.The Philippine weather changes rapidly. One moment it’s sunny and in 30 minutes,a torrential rain is pouring in. Rains here are occasionally accompanied by lightning.Therefore when climbing, especially at around 1,000 meters take these precautionarymeasures in avoiding lightning strikes. Some signs are apparent like the smell of ozoneand the crack of thunder. Lightning usually looks for the shortest route it can makebetween the cloud and the ground. Therefore get off peaks and ridges as much aspossible. Medium sized trees provide some protection if they are not hit first. When youare above tree lines, look for rocks that are taller than you do and stand several yardsaway from it. When lightning hits the ground it travels to a point of least resistance,therefore stay away from paths like:1.Steep inclines; where the current travels more freely2.Wet areas; since water is a good conductor If you find yourself above the tree lines, look for big rocks that you can crouch on to(not the highest one) that is elevated and not connected to other rocks underneath. Donot go into a cave or a rock depression or even an overhang, since these places attractground currents.When crouching, the best position is to put your feet close together as possible.Stand on something that can insulate you from the ground, like a sleeping bag, mattressor a coil of climbing rope, or even your backpack (without the metal frame). You need to stay away from any metal objects like your external pack frame or mess kit. Being hit bylightning requires emergency first-aid procedures like shock, burns and if necessary,CPR.

TRAIL SIGNS

Trails signs are used to keep the next group to follow the persons lead. They areusually set-up by the first sweeper for the next group. They are placed in the middle of the trail for everyone to see. Rocks, pebbles and small branches are used for this.

CROSSING RIVERS

The Philippines, as a tropical country has numerous streams and rivers. Manyare wide and deep and some are just streams. Considering the geography and weather conditions of the Philippines we do not have a lack of this natural feature.Crossing them will depend on the physical feature of the river. It can also dependon the weather, since most of the shallow rivers here turn into raging rapids whenrainfall hits. You may have the choice of using bridges. It may be a short distance and awaste of time, but at least you are dry. If there are no immediate bridges available,scout the river upstream and downstream to find a suitable shallow area to cross. Youmay find rocks to hop on to. This is just an option if the river or creek has small rocks or boulders to hop on to. But if it is knee deep, chances are there might not be enoughrock to hop on to. Especially here, the rivers may be shallow but the rocks are coveredwith moss that the chance of slipping is inevitable. Accept the fact that your feet will getwet and also your boots.If you are to cross a river, never go barefoot. There is a great possibility that youmay step on sharp stones or bones and shell fragments. Wearing sport sandals is thebest alternative. Aside from giving adequate protection to your feet, they also dry outrelatively easy. Another alternative is the local rubber sandals or "tsinelas." They aremuch lighter than the sport sandals, dries out more readily, cheap and comes in variouscolors. One disadvantage is its unsturdiness. Sneakers are another alternative. Asidefrom giving better protection to your feet, it dries out longer. Many still wear their boots(fabric boots), since it provides much more protection to the feet and ankles if the water is too deep and the bottom cannot be seen. Before wearing your boots in the water, besure to take off you socks. At least there is something dry to wear on the other side.

Preparation

When crossing a river be sure to pick the widest area, since a narrow channel isgenerally deeper. Look for a part of the river that is still and you can see the bottom. Donot go straight or perpendicular to the direction of flow. This will leave you morevulnerable to the current. Before wading into the water be sure that you take measuresto protect your clothes dry in your backpack. Loosen all straps, sternal and waist belt of your backpack. This is done to easily discard your pack if you fall into the water.

ESTIMATING JOURNEY TIME

You already know the distance but how long it will take you to walk the route isanother problem. You must bear in mind that the paper procedure for determiningdistance is on a flat surface and does take into account the topography of the route.Therefore when estimating travel time you must include allowances for time lost whenclimbing steep hills. But this can be gained when going down a steep terrain or hill aswell as it can slow you down.

NAISMITH'S RULE

There are several other names for this travel time estimation technique, but thebasics of the technique are:

For every 5km of easy going, allow 1 hour oFor every 3km of easy scrambling, allow 1 hour oFor every 1km of rough land, deep sand, or thick bush, allow 1 hour oAdd an extra hour for every 500m up (cumulative)oAdd an extra hour for every 1000m down (cumulative)oAdd an extra hour for every five hours, to allow for fatigue.For example, take our hike up Mt. Banahaw (Tayabas trail). We will be travellingabout four kilometers over clear terrain. So allow one hour for that. We will be climbingabout 200m, then coming back down 200m, so allow an extra half-hour for that. Wewon't be travelling for a long time, so there is no allowance for fatigue.The total travelling time is therefore 2 hours. This is a very pessimisticapproximation, as I have done the complete trip in less than half an hour - but that iswith no pack. Once you do the walk with a pack on, in rough country, on fire trails rather than on open road, your speed will start to drop a little.

Nota Bene

Note that not everyone can maintain a cracking pace of 5km/h with an 18kg packon their backs! You will need to adjust this rule to suit yourself and your hiking partner or group.The best way to do this is to find a day hike close to you, get the topographicmap relative to that area, and do the hike. While you are doing that hike, time how longit takes you to get up hills, down hills and along straights. Once you have done that,calculate your straight and level travelling speed. Use the time it took you to climb thehill to calculate the "up climb" adjustment.

HEIGHT DETERMINATION

Knowing your own personal measurements is a big plus when walking in thewilderness. You can determine the distance you have taken during your walks, knowthe height of certain trees and cliffs and widths of campsites and rivers. There arestandard measurements such as a foot (12 inches) or 1 meter (2 strides). But these arerelative measurements, meaning that they differ from person to person. Therefore it isimportant to know your own measurements. For instance, your foot can measures 8.5inches and your stride can be 1.5 stride per meter.Shadow Method - (this method can be used only if the sun is in the position to cast ashadow over an object)1.Measure the length of the shadow cast by a person or staff of known height (CDin the illustration).2.Measure the length of the shadow of the tree (AB).3.Divide the distance in (2) by the distance in (1).4.Multiply the result by the known height.This is the height of the tree

MEASURING WIDTHS

Here are some simple ways to find out the width of a river.Napoleon Method (usually used if the river is narrow)1.Stand erect on one shore or bank of the river.2.Bend your head so that your chin rests on your chest. 3.Push your hat forward until the front edge of the brim seems to touch theopposite shore. (If you have no hat, place your hand on your forehead, palmdown, so that the front edge of your palm seems to touch the opposite shore).4.Standing on the same spot, turn 90 degrees to the right. (make a right face)5.Transfer the point on which the brim of your hat or the edge of your hand whichseemed to touch the opposite bank to a spot or the ground on your side of theriver.6.Stride it off and find the distance.Stride or Step-measuring method (usually used if the river is wide)1.Select any point (A) on the opposite side of the river which can serve as alandmark – a tree, a rock, etc.2.Place a stake (B) on your side of the river exactly opposite the point (A) you haveselected.3.Walk a straight line along the shore for a distance of 100 steps. (More may benecessary if river is very wide. Your path should make a right angle with theimaginary line AB.)4.Place another stake at this point, (C).5.Continue walking along the shore on the same line (BC) half as many steps asyou have made before (in this case, 50).6.Place another stick on the spot indicating the 50thstep (D).7.From point D, turn left 90 degrees (make a left face).8.Walk a straight line (your path should make a right angle with the line DB) untilyou can sight point C and landmark A forming a straight line.9.Stop and mark this point E. the distance between points I and E is half thedistance across the river.10.Walk from D to E, counting your steps.11.Multiply the result by two.

MEASURING DISTANCES

There are times when you are tasked to judge distances. Practice will play animportant role in doing this. You may have to start at short distance, lets say 20 metersand gradually increase it by 100 then to 150 and then to 200. By practicing this you cangain accurate measurements by just looking at a subject at a distance. The followingare some hints to measure distance accurately:The range of objects is usually overestimated:When kneeling or lying;When the background and the object are of familiar colors; On broken ground;In avenues, long street, or ravines;When the object is under the shade;In the mist or falling rain, or when heat is rising from the ground;When the object is partly seen.The range of objects is usually underestimated:When the sun is behind the observer;When the atmosphere is clear;When the background and the object are of different colors;When the ground is level;When looking over water or a deep chasm;When looking upward or downward.It is worthwhile to know and remember the following facts:At 50 yards the mouth and eyes of a man can be clearly seen;At 100 yards the eyes appear as points;At 200 yards buttons and any bright ornament can be seen;At 300 yards the face can be seen;At 400 yards the movement of the legs can be seen;At 500 yards the color of the clothes can be seen

0 notes