Isolating muscles last year is like this. If you do not want to recover from an injury or strengthen a weaker part of your body, the rule of thumb should be that you exercise as much muscle as possible with each exercise (keeping the good shape, of course). The more muscle you can put into each set, the more effective and efficient your training will be.
You do not need more time to exercise; They just need more intensity. By sharing these five simple exercises, you can maximize the effort and calorie expenditure while minimizing the time you spend in the gym.
Squats instead of leg press
While a press-fit may be suitable for isolating your quads, it may be desirable to do a full-body exercise. The truth is that you need to add so much more weight on a leg press machine to get the same effect that squat would have in the vertical direction. And while the leg press contains little or no stabilizer muscle (because the machine gives you total upper body support), squat forces you to recruit these stabilizer muscle groups to stop any repetition. In other words, your hip adductors (inner thighs) keep your knees shoulder-width apart and your abdominal muscles hold your torso in place when your knees bend. Talk about a full body exercise. Do not forget to keep your knees on your heels when you squat ̵
RELATED: 18 movements to emphasize the buttocks, thighs and legs
Plank on a BOSU Ball Instead of Crunching
In terms of overall body effectiveness, we all know that the plank is superior to crunching. By keeping your entire body in an isometric contraction, you strengthen everything from yours Abdominal and gluteal muscles to legs, back and chest. But we turn it a bit further. If you add some kind of balancing factor to your plank – in this case a BOSU ball – your whole body, especially your core, will feel the burn in no time. Just place your forearms on the rounded side while you do your plank. You can also try them with your arms on the flat side. If you hold the BOSU plank plank for at least 30 seconds, add some variations. Turning around slow climbers and then the opposite side as you bring the knee to the chest are just a few that make your mind run. Any variation afterwards is fair game. Be creative!
RELATED: 20 Ways to Make a Plank
Pull-ups instead of biceps curls
Despite popular belief, pulling up is a much more effective way to target these weapons than would be the case with a typical Locke. With a pull-up, you also train your entire upper body and also stress your core muscles. The key is intensity. You can not cheat a pull-up; Either you have it or not. And do not get discouraged if you can only set one or two up for the start and know that you are still depleting your muscles and building up strength. If the thought seems even daunting, wrap a resistance band around the pole and hook your feet (or knees bent) to get support when you get up. As soon as you make more effort, you can take the band with you and add more reps.
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VersaClimber instead of bicycle
If you're one of the people who likes to sit on a bike and occupy your upper body with a book or magazine while your lower body does all the work, you'll hear upstairs. Cardio success is not about the number of calories burned during a 45-minute session. It's about increasing your heart rate enough for a longer period of time (about 20 minutes at 80% or higher) to achieve the "stroke" effect, boosting your metabolism, and burning more calories during the day and time Next. The VersaClimber is a great option as it includes both upper and lower body movements, which not only gives you training but also halves your time on the machine. So, give it a try. In addition to avoiding boredom, increasing the cardio routine will keep your body and fitness goals on track. (Try this VersaClimber training.)
Weight bench instead of conventional bench press
Contrary to popular belief, bench press is not the best choice for the upper body. While it may be good to isolate a few specific muscles, using two dumbbells instead of the traditional bar increases your range of motion and recruits more muscle in the shoulders and back. Not only that, you can also incorporate some core tasks into the equation by alternating your arms one at a time to challenge your balance and force the abdominals to join the group. If you really want it, you should try to swap the bank for a Swiss ball and include more stabilizers!
Are you looking for more ways to improve your training? Try 5 improvements to your favorite bodyweight movements and 7 exercise habits that you should drop now.
Jennifer Cohen is a leading fitness authority, TV personality, entrepreneur and best-selling author of the new book Strong is the new skinny. With her unmistakable, straightforward approach to wellness, Jennifer was the featured trainer of The CW's Shedding for the Wedding. She coached attendees that they would lose hundreds of pounds before their big day, and she regularly appears on NBC Today Show, Extra, the Doctors, and Good Morning America. Join Jennifer on Facebook, Twitter G + and on Pinterest.