Don't forget about these exercises during your training! You've probably once wondered what kind of thing you would take with you to a deserted island. What if the question concerned… training? Is there an exercise that you simply cannot afford to miss? Pull-ups, push-ups, squats? Or maybe something completely different? Let's check.
If we do less exercises, then ... make them more complex!
During your training, you can perform a lot of different exercises to shape specific motor features or build and strengthen a specific muscle group. But you can also opt for exercises that are designed to stimulate many muscle groups to work, improve not only strength, but also flexibility or endurance. Let's look at some of these exercises and see why you should permanently include them in your training program.
First - squat
The fact that it is not such an easy exercise can be seen by watching beginners in the gym. In fact, many of them cannot squat properly, and their movement is more like a clumsy squat than a stable squat. Why can't we squat properly? Because we've learned to use chairs. Because we rarely have the opportunity to stretch the Achilles tendon, and it is necessary to perform the starting position of the squat. Because when we want to lift something from the ground, instead of bending our legs and using the gluteal muscles and thigh muscles to lift the weight, we prefer to arch our back and bend. And then we have a problem because the back muscles hurt. So, why should you practice squats?
- It teaches the correct movement pattern when lifting weights, which protects the spine against overloads.
- Improves joint mobility (knee, hip), forces a stable body position.
- Significantly affects the increase in the strength of the leg and buttock muscles as well as the back and abdominal muscles acting as stabilizers.
- It is a universal exercise that should not be missing in preparation for the ski, running and cycling season.
Second - pressing
Both lying down, when mainly the chest muscles work, and in the standing or sitting position, and when we lift the weight above the head, and the work is done by the shoulder muscles, are key to building a strong body. The movement of pushing the weight away from you engages not only the already mentioned muscles, but also the shoulder muscles. Why is this a good exercise?
- Strengthening the muscles of the chest, arms and shoulders is needed for many sports.
- The dumbbell press forces you to stabilize your upper torso, and performing this exercise in a standing position requires strong spinal stabilization with your abdominal muscles.
Third - stabilization exercises
The goal here is to activate our deep core muscles. Everyone who spends too many hours at work in a sitting position and then has a problem with the correct performance of not only strength exercises, but also any type of physical activity, finds out how much these muscles are needed. The deep muscles around our spine help support our entire torso. Therefore, it is necessary to take care of them. A good exercise is the plank, which is a plank performed by raising the body up braced on the forearms. Why is it worth doing this exercise?
- They improve the stabilization and balance of the whole body, make us ready to take any physical effort, because our body works as one coherent whole.
- Perfectly affect the comfort of everyday functioning, prevent injuries, pain resulting from incorrect posture, control the correct movement patterns during each activity.
We have listed only three exercises here. Of course, they will not replace the entire training, because with their help we will not strengthen absolutely all muscle groups. However, it is worth permanently entering them into your training plan and doing them carefully. Thanks to this, we will not only look good, but above all feel good.