3 complex exercises with maximum impact for an effective workout.
Challenging exercises tend to be more tedious than isolating ones, but they also offer greater returns. Here are three classic complex exercises and how to perform them correctly:Squats
Squats strengthen the hamstrings and quadriceps of the legs, as well as the buttocks and back muscles. Here's how to do it:
* Stand up straight and place your feet shoulder-width apart on the floor.
* Lower your body as low as possible, drawing your hips back and bending your knees (the knees should not extend beyond the feet).
* Return to the starting position, squeezing your buttocks.
There are many variations of the basic squat that can be performed without weight or using barbells, dumbbells, kettlebells, plates, or a Smith machine (a machine used for strength training that consists of a fixed barbell that allows only vertical or near-vertical movements). Squats can be performed on one or both legs and in different positions. Common variations of the classic squat include:
* Front barbell squats: Place the barbell on your shoulders with your fingertips on the bar and your elbows forward.
* Squats with a barbell on your back: hold the barbell behind your neck on the muscle between your shoulders. During the squat, keep your arms slightly wider than shoulder width. Make sure that the barbell does not rest on your neck.
* Dumbbell squats: Hold dumbbells against your chest or one in each hand at shoulder level.
* Split squat: one leg is slightly pulled back, the heel is off the ground.
* Half-crouch: Only go down half-way.
* Wide Stance squats (or sumo squats): Stand with your feet more than shoulder width apart, your socks spread out, squat low, and push your knees out when you stand up.
Tips for proper technique:
* Do not round your back when going down or up - keep it straight. Curvature of the back, especially when using weights, can damage the spine.
* Keep your heels firmly on the ground and your knees in line with your feet, pushing your knees out when you stand up.
* Look straight ahead, not down
Deadlift
The deadlift works out the hamstrings, abs, arms, and back. Here's how to do it:
* Take a dumbbell or barbell in a straight grip and hold it close to the front of your thighs, with your knees slightly bent.
* Keep your arms straight and lower them to the floor, while bending your knees and lowering your torso until it is almost parallel to the floor.
* Pause, then return to the starting position. The barbell or dumbbell should almost touch your shins and stop at hip level when you return to the standing position. Pull your shoulders back as much as possible.
Another option is a deadlift on one leg. Here's how to do it:
* Grab a pair of dumbbells with a straight grip and hold them close to your hips, with your knees slightly bent.
* Keep your arms straight and lower them down, while bending at the hips and lifting one leg straight behind you.
* Pause, return to the starting position and repeat, lifting the second leg.
Tips for proper technique:
* Be careful to lift your back first and then your hips so that your body moves forward and your back becomes rounded. Don't hold your breath.
· If you are using a barbell, your toes should be in front of the bar so that the weight stays closer to your feet. Keep your back straight, without roundness in the shoulders and spine. Thighs down, buttocks out.
* Do not try to pull heavy objects with your hands. The arms should remain extended under tension, holding the bar while working with the legs. Imagine that the legs and shoulders move up in unison, and the hips are the point of balance.
Bench press
The bench press builds the chest muscles, as well as the triceps and anterior deltoid muscles of the shoulder. You can do this exercise with a barbell or dumbbells, or on a Smith machine that restricts the trajectory of the barbell and makes the exercise a little easier. Here's how to do it:
* Bend your upper back, drawing your shoulders back and pressing your shoulder blades together, but leave your buttocks on the bench.
* Grasp a barbell or dumbbell with your thumbs outside of the clenched fist, gripping the top, hands slightly wider than the shoulders. The angle of the forearms should be about 45 degrees relative to the body.
* Lift the barbell over your chest with your arms outstretched, exhaling while pushing the barbell up and simultaneously looking at the same place on the ceiling. Do not look at the bar, but focus on the ceiling.
* Return the barbell just above your chest and repeat
Tips for proper technique:
* Bench press can be dangerous. When removing or lifting the barbell, make sure that the barbell is not below the mouth and neck area. If you lift a lot of weight, you can ask someone to back you up.
* Your grip should be wide enough so that your elbow joints are at least at right angles and your forearms are perpendicular. If you are more experienced, you can use a slightly wider or narrower grip.
