Well done! You’ve made it to the gym. Now what?
What are the most effective exercise for each body part? You don’t want to be here too long. Or doing the wrong thing.
Every gym comes complete with a personal trainer that’s committed to showing you how to perform every exercise correctly.
You can use your own body weight to do press-ups. You can use the battle ropes. You can do pull-ups.
Abdominals and Core Muscles
Plank variations – core muscle firing patterns depend on the trunk and pelvic positions during these poses. The high plank, low plank, a side plank and downward facing dog poses are effective for strengthening external oblique abs. They activate more muscles in the core than crunches do, consequently working your muscles more efficiently and effectively.
Legs – using free weights.
A basic squat or lunge Lunges—both forward, backward, and side. They strengthen the quads, hamstrings, and glutes, tone and strengthen your whole body, including your thighs,
Scientists using electromyography technology concluded that we need train old school because activation of all muscles during the free weight squat was 43 per cent higher when compared to the Smith machine squat.
Single leg deadlift activates the backside of your body (posterior chain) lower back, glutes, hamstrings, and calves, whilst activating the core too. The exercise are functional because they mimic everyday single-leg activities, like bounding up a flight of stairs, launching up on a curb, or springing down to pick something up.