Jordan Lue, Personal Trainer & Sports Performance Specialist from Lomax Health advocates that you should choose compound exercises over isolation exercises – especially for newbies to the gym!
‘Newcomers to the gym can often feel overwhelmed by the variety of schools of thought when it comes to training. Not all beliefs are created equal and often those new to fitness follow regimes that are not for them. For overall effectiveness and efficiency, try compound exercises that teach the body how to perform movements that isolate particular muscles when you are new to exercise.'
Here are the top three compound exercises:
Pullups These are one of the best compound exercises because they work the arms, chest, shoulders and back muscles simultaneously.
To complete a proper pullup, spread your hands wider than shoulder-width apart on a bar, with your palms facing forward. Hang naturally and then pull your chin above the bar before returning slowly to the starting position.
Squats These work your quads, hamstrings, glutes, calf muscles, and are the single most complete exercise for full-body targeting.
Begin the exercise by making sure your feet are a little wider than shoulder-width apart and your hips stacked over your knees, and knees over ankles. Start the movement by breathing in and releasing the hips, bringing them back. Keep your head facing forward and look straight ahead so that your spine is neutral.
Keep moving your hips backwards as the knees begin to bend. As your bottom sticks out, ensure your chest and shoulders stay upright and back straight.
Bench Press This is a compound upper-body exercise that allows you to lift the most amount of weight while being fantastic for your posture.
Lie on a bench with your feet flat on the floor holding your abdominals firmly. If the bench is too high off the floor, then place your feet on two small steps to keep your feet secure. When lifting the bar, it’s important to take your time to get the move absolutely right before adding on more weight.