Ever get that feeling that you’re short on time but that you need to exercise in order to keep doing your best? We’re going to show you 3 easy and best exercises to do if that happens to be the case.
When executed properly, the squat takes the hips, knees, and ankles through a full range of motion, adding to increased strength and mobility of the lower body. The legs are composed of large, powerful muscles that include the glutes, hamstrings, and quads and when trained properly can move massive amounts of weight. That’s more than the upper body ever could. However, if lifting massive loads isn’t your goal, then stimulating these larger muscles with some added resistance will help assist in the muscle building and fat burning process via an increase in testosterone production.
Similar to the squat, the deadlift involves a great demand of the muscles in the lower body. The primary difference between the two exercises is that the deadlift is a bending/pulling exercise that engages the arms and the entire posterior musculature of the body; the squat is more upright, putting more demand on the anterior side of the body. This makes performing a good deadlift equally as important as a full squat. When done correctly, the deadlift tops the list of exercises that allows you to move the greatest amount of weight safely. Lifting moderate loads working up towards your body weight will produce tremendous amounts of full body strength and stability while building a bulletproof back.
The Overhead Shoulder Press
Most of our day-to-day activities these days has us hunched over our cell phones, steering wheels, scooters, and computers for hours on end. This leads to rounded upper backs with pronated shoulders. This is not good. Sloppy posture is a recipe for all sorts of joint pain and dysfunction that in turn lowers our enjoyment of life. To combat this catastrophe, we simply need to stand tall and get our arms over our heads more frequently, preferably with a little weight. The overhead press will strengthen the upper back muscles by way of stabilizing the upper body so the chest stays upright to safely support the load overhead. The overhead position will stretch the muscles surrounding the rib cage allowing more room for the lungs to expand and breathe deeply, helping strengthen the muscles of the core. Furthermore, you will soon develop a more upright position along with strong mobile shoulders and increased core stability.
These 3 exercises will engage all the primary muscles of the body. Taking them through full ranges of motion results in accelerated muscular strength, size, and function. Moreover, you can use these movements in high (rep x set) ranges to receive an added cardio effect that will help speed up fat loss while benefiting from all the functional aspects as well. Move well and move often!