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The Best Lift for Everybody Part



Some people love spending time in the gym. Others want to earn a physique without putting in any extra time doing it.

To maximize your time in the gym, just pick the best exercise for each body part and assign them to your workouts as needed. Here are thirteen resistance training exercises.

Chest – The Dumbbell Bench Press

 Dumbbell Bench Press

I almost chose the push-up as the best chest exercise because of how it forces other muscles to work, especially around the scapulae. However, it's tough to beat the dumbbell chest.

Why it's the best: It works the chest through a nice, full range of motion. Dumbbell version far superior to the barbell version.

As for flat versus incline or decline, I'd choose flat or shallow-incline dumbbell presses.

Back (Vertical Pulling) ̵
1;
The Pull Up

 Pull Up

Granted, the main drawback to the pull-up is that most people are not strong enough to do more than a couple of good reps. Although you could just do machine pulldowns, ideally for a method of making pull-ups easier, like band pull-ups and feet-supported pull-ups. There are some pretty good machines out there that do assist you while doing a pull-up.

Choosing the pull-up as the best vertical-pulling exercise is a no-brainer. Not only is the pull-up functional (it requires body control and relative strength), but it also works on the lats, middle and lower traps, rhomboids, posterior delts, and even the elbow flexors like the biceps and brachioradialis .

Form tip: Make sure to keep your back up. Try to touch the lower half of your chest to the bar. This will help you use the scapular retractors in your upper back. For grip-width, go just a tad against shoulder width.

Back (Horizontal Pulling) – The One-Arm Dumbbell Row

 One Arm Row

Barbell rows are great, but when you get pretty strong they can become taxing on your lower back.

Why it's the best: When it comes to building a wide, thick back along with some serious pulling power, it's hard to beat the efficiency of the one-arm dumbbell row. Plus, it's quite safe even when going really heavy.

The dumbbell also provides freedom to move in all three planes, making it possible to really age the path of the dumbbell and the particular back muscles you're targeting.

For example, you can with your humerus close to your side to the lats, or you can abduct your humerus and row with your elbow more to the side to hit your scapular retractors and posterior delts more, much like a Kroc row ,

Shoulders – The Dumbbell Overhead Press

 Dumbbell Overhead Press

Like the best chest exercise, dumbbells do the best jobs for developing shoulders.

Why It's the best: Not only do you get a nice, full range of motion, but you have the option to finely tune the path of movement and find a comfortable position for the highly mobile (often unstable and finicky) shoulder joint

If you want to stimulate your core stabilizers, do the standing version.

Triceps – The V-Bar Pushdown

 The Triceps Pushdown

It's easy to find the triceps, but are they are easy on the elbows? I really like the skull crusher (triceps extension) and may have chosen it as the best tricep exercise. Sure, add them to your routine on occasion, but avoid doing skull crushers week in and week out. Your distal triceps tendon will thank you.

Why it's the best: This V-bar pushdown hits the three heads of the triceps quite well, especially the visible medial and lateral heads.

Biceps – The Alternating Dumbbell Curl and EZ-Bar Curl (Tie)

 Alternating Dumbbell Curl

Why they're both the best: The alternating dumbbell curl allows you to focus on one side at a time, putting more mental (and physiological) effort into each rep. Plus you can supinate (twist) your wrist as you curl the weight up, which is one of the functions of the biceps.

One slight drawback to this exercise is that one arm is resting on the other side is working.

Like straight-bar curls, you can just grab the bar – slightly narrower than shoulder width, by the way – and curl your way to big bi's. Yes, you can do dumbbell curls bilaterally, thus avoiding the non-working limb. Hanging Leg Raise “/>

Hanging Leg Raise “/>

While I'm Awaiting the Hanging Version –

Abs – [194559003]

Why it's the best: This exercise hits the rectus abdominis very well,

Form tip: If you're going to hang up the bar, try to bring your toes up so high that they touch the bar. Yes, this is very hard. Yes, the exercise wants to be quiet.

Second-place ab exercise: Bicycle crunches are also worth mentioning.

 Bicycle Crunch

For starters, this exercise does not bring the lower rib cage closer to the front of the pelvis, which is the primary function of the rectus abdominis, but it also involves some spinal rotation.

The bicycle crunch is thus relatively safe on the lower back. Given that there is not much stress being placed on the intervertebral disc, it is one of the drawbacks to the lumbar spine (ie, traditional sit-ups).

bicycle crunch: varnish of significant resistance.

In ideal world, implement both of these exercises in your training routine on a regular basis.

19659003] Quads – The Squat

 Squat

I'm specifically referring to the barbell squat which allows you to use it as much as you can.

Why it's the best: Squats are also a good glute exercise, if you do them nice and deep like a good physique athlete should.

Second place quad exercise: Speaking of exercises that hit both quads and glutes, walking lunges are about as good as squats. [19659050] Walking Lungs “/>

Not just do they stimulate these muscle groups well, so they provide a nice stretch of the hip flexors on the side of the trailing leg. And because you're spending some time on one leg, walking lunges also hit the lateral glute muscles like the glute medius.

It's best to include both squats and postures in your routine on a regular basis.

Hamstrings – The Stiff-Legged Deadlift and Seated Leg Curl (Tie)

 RDL

Different exercises emphasize different portions of the hamstrings to different degrees, so I had to call it a tie.

Whether they are wearing a barbell or dumbbells, the stiff-legged deadlift is a great hamstring exercise that So works your spinal erectors very well. Heck, it evens hits the upper back isometrically as you hold the weight.

Since your knee joint is not flexing, the stiff-legged deadlift does not allow for a complete contraction of the hamstrings. However, this exercise makes sense for the tremendously taxing the hammies during the eccentric (negative) portion of the rep and their lengthened position.

Additionally, the stiff-legged deadlift also hits all four heads of the hamstring musculature, which knee-flexion exercises do not.

19659059] Seated Leg Curl “/>

When in the starting position on a seated curl machine, your hamstrings are put in a pre-stretched position, which forces them to work harder, stimulating more muscle fibers.

Calves – The… Unilateral Dumbbell Calf Raise

 One Leg Calf Raise

This version of the calf.

This is just a calf raise raise allows you to put all your focus and effort into one side at a time. You also have the ancillary benefits of stimulating the gripping muscles of your hand and forearm, as well as your upper traps.


Related:
The 5 Best Exercises Ever



Related:
How to Find The Best Exercises for Your Body



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