September 12, 2017 | Categories: Fitness
We’re all crunched for time and want to maximize workouts so we’re getting optimal results. In order to build an athletic, fit body, you need to perform a variety of exercises to get a strong physique. When you’re short on time and want to know which exercises deliver major results, look to quick and effective workouts.
Reap the benefits of these exercises and perform them safely by warming up for at least 5 minutes first with a jog, jump rope, or short rowing workout. Then, tackle the following best exercises to do when you’re pressed for time.
How to do it
Begin with your feet slightly wider than shoulder-distance apart. Throughout the squat, make sure your heels stay on the ground and your knees stay behind the front of your toes. As you begin to lower into the squat position, think about pushing your hips to the back. Continue to lower until your glutes are parallel with the floor.
Targeted muscle group
Glutes, hamstrings, quads, back and core
Variations
Back squat at a squat rack, dumbbell squat, plié squat, split squat (lunge), Bulgarian split squat, jump squat.
Other health benefits
Squats are excellent for building strength in your largest muscle group, the gluteus maximus, and more muscles can help boost metabolism, even when your body is at rest. Squats also help improve flexibility, power (like in this cycling study) and helps improve with balance.
How to do it
Step inside the hex bar with weight plates distributed evenly and grip the inside handles. You’ll be in a squat position. Using your quads, lift the weight to the top of your thighs, then set it back down to the ground again.
Targeted muscle group
Quads glutes, lower back
Variations
You can use it for shrugs as well.
Other health benefits
The deadlift is one of the best exercises for developing strength and power. A recent study found that subjects were able to lift heavier with a hexagonal barbell deadlift than the straight barbell deadlift, while placing less stress on the lower back. They also achieved greater peak force, peak velocity and peak power when using the hexagonal barbell deadlift than a straight barbell.
How to do it
Starting on a decline bench with the angle at 20 to 25-degree angle. Secure your legs against the pads, put your hands behind your head, elbows out and curl up as far as you can. Slowly release back down.
Targeted muscle group
Rectus abdominis, external and internal obliques
Variations
Hold dumbbells, a weight plate or weighted ball for an additional challenge. You could also curl up to one side and then the other to further work the obliques.
Other health benefits
Having a strong core is good for back health, can help improve posture, and allows you lift heavier weights as you build strength.
Read the full article of 5 Effective Gym Workouts here.
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