As a training person, I know how difficult it can be to start when you see all the many exercises and variations you exist. In order to help to narrow when trying to build strength and endurance, I contacted the certified personal trainers, coaches and experts to find the best exercise for all exercises. And you can adjust to match the current fitness level.
1. Dead Lift
Deadlift is a complex exercise that bends your butt and stands back on the floor. Whether you are a beginner or a seasoned weightlifting player, there are many variations you can choose. Kettlebell Deadlift, Romanian Deadlift, Conventional Dead Lift, Stiff Leg Dead Lift, Sumo Deadlift and Trap Bar (or Hex Bar) Deadlift.
“Dead lift is a great exercise because it helps to strengthen the core, back, shoulders, arm muscles, buttocks, quadrings and calves.” John GardnerNASM certified personal trainer. He explains that deadlifts are an essential exercise that simultaneously stimulates the top and lower body, and more muscles can participate at the same time. Gardner said, “We will not only burn more calories, but will exercise time efficiently.
If you are planning to lifting dead lifting, observe your personal trainer or experienced weightlifting. One of the common mistakes that people do when they perform deadlifts is to squat and bend too much knee instead of hinging it on the buttocks. Another mistake is to round the back of the upper body and the core muscles instead of the arched type. This can lead to a back injury because of the back pressure. In addition, you should keep your neck and head excessively.
If you have chronic problems, spinal injuries or troops, it is best to consult your doctor or personal trainer before doing this.
2. Pushing off
Popping is advantageous for increasing its upper body strength and aiming for the goal of the chest, triceps, back and shoulders. It is a well -known exercise, but even an experienced exercise is also a bad exercise.
Dr. Brittany Noel RoBles, a certified personal trainer and OB-gynn, said, “The good thing about pushing out is that it can be easily modified according to the technical level. Some modifications make it more difficult to push the walls or increase your hands. You can change the location and take it to the floor and practice.
“Everyone should include push -ups in the exercise because everyone is a functional exercise interpreted in real situations.” Specifically, push -ups train the functional movement pattern of horizontal pushes or the ability to push from you. ”
3. Pallof Press
Pallof Press is an anti -war exercise that limits the rotation of the spine. It is considered a key strength training campaign that can be easily performed using a cable machine or resistance band. James Shapiro, a Los Angeles -based sports performance coach, said, “The crossbow or internal belt helps to secure low back with deep muscles.” If you are more activated and stronger, it can increase strength in the complex exercise and increase the activation of the work (6 packs). ”
There is a variation that can work efficiently. To perform this motion, you need a resistance band tied to a power rack (or strong base) or a cable system with a handle depending on whether you are standing or kneeling. You can do this exercise by splitting halfway or making it taller on the ground. If you have a back problem, Pallof Press can sit or sit on the floor. Shapiro recommends that the beginner starts with a very light weight and keeps the position when breathing.
4. Reverse row
Inside the line is a movement that can be done to strengthen both beginners and high -end activists. In addition, if the goal is mastered by improving the scapula retreat, it can help you prepare for the pull -up. In general, upside down rows can be performed using the barbell’s bars located on the rack while using the TRX suspension strap or in an angular horizontal position. Your arms must extend your arms completely, bringing your body over the floor.
CHRIS MATSUI, a certified robbery conditioning expert and a US weightlifting coach, said, “You can make a bar, lift your feet, raise your feet, raise your feet, or add weight to make your line upside down.
5. Split squat
Split squat is a single leg exercise that allows you to use the core for balance. Targets the buttocks, quad and hamstrings. There are many ways to make it easier and more difficult depending on your health level. Matsui says, “It’s easier to have less reward patterns that you can worry because it’s not a technical exercise,” Matsui says.
Split squats can be performed using dumbbells, barbells, kettlebells or their weight. To make your exercise more difficult, you can place your rear feet on the high surface to perform or modify the Bulgarian split squat (another variant of the split squat) to keep your rear foot on the floor and use your own weight.
6. Press Dumbbell Squat
The dumbbell squat, also known as a thruster, is a complex exercise that starts from the front squat position and ends with an overhead press. This full body movement can be done using dumbbells, barbells or kettlebells. It is a power exercise to be carried out quickly when moving from squat to press.
SHINEKWA KERSHAW, a personal trainer of Blink Fitness, said, “In terms of conditioning with appropriate weight and correct tempo, this systemic exercise can actually promote cardiovascular demand.She suggests that if there is a knee restriction, it should be parallel or squatting on it. If you have a problem with squats, another option suggested by Kershaw is squatting.
7. Squat
Traditional squats are an important exercise because they target the muscles of the lower body, such as the buttocks, quads, hamstrings, and abdomen. You can load squats using dumbbells, barbells, kettlebells and sandbags. Natalie YCO, a LA -based fitness trainer, said, “Squat is not only a functional movement that mimics everyday life, such as sitting or standing in a chair, and increases protein fairy tale hormones and is important for spine and core strength.
There are also squats such as squat jumps, single leg squats, barbell back squats, front squats, glass squats, and sumo squats. YCO said, “Squats can help to strengthen the muscles around the knee to prevent knee injuries and to improve flexibility through deeper motor range.
If you’ve first encountered Squats but haven’t mastered the movement yet, YCO suggests to test a wall squat with a stability between the back and the wall. Drop your feet to the shoulder width, start at the position where you stand, and lower your knees to a 90 -degree angle. The goal is to keep your back tightly in the ball. This crystal is easier to sit down with stress at the bottom of the waist.
8. Kettle Bell Swing
The Kettlebell exercise gained popularity beyond the crossfit crowd. Especially my favorite exercise among fitness professionals is Kettlebell. Full -body exercise uses hips, core, hamstrings, buttocks and upper bodys to explode. It is a great way to lift the heart while strengthening the rear chain (back of the body).
Jennifer Conroyd, a certified ace trainer and American land and field coach, said, “I like both hands kettlebell swings. Because it’s a exercise that increases the total force and improves cardiovascular health. Kettlebell’s education experts must teach the appropriate skills before doing it.
Conroyd said, “It’s a really phenomenal all -in -one exercise, and it’s important to focus on a good posture and create a movement using your hips.If you learn swing, it’s a good idea to modify the movement by reducing the weight of the kettlebell until you get used to exercise.If you have a shoulder or back injury, you may not be the best candidate for Kettlebell swing. You must contact the physical therapist.
