It can feel overwhelming when you are starting out on fitness training, and this is because you are faced with options of different gym equipment which you might feel tempted to try out, but true long-term success comes from learning the basics, mastering form and technique is just as important (if not more important) as using gym equipment to achieve your expected fitness goal(s).
In this article, you will learn just how important it is to execute your favorite exercises with the right form and technique regardless of whether you are looking to build muscle, lose some pounds or just to feel better about yourself.
SQUATS: The King Of Lower Body Workouts
In the world of fitness, squats is indisputably the king of e exercise when it comes to building leg strength. This exercise helps to build your quads, glutes and hamstrings while at the same time strengthening your core for better balance. Squats deliver optimal results for building a lower body from the get-go.
To effectively perform a squat, stand with your feet and shoulders apart then bend your knees outwards as you sit back like you are attempting to sit on a chair.
Keep your chest up, core stable, and back straight as you push back upwards with your quads and glutes. However, make sure to squeeze your glutes at the top of your upward motion.
Once you have perfected your form using only your bodyweight, you can then introduce weights to your squat and perform variations with a barbell or dumbbells.
PUSHUPS: The Ultimate Upper-Body Workout
Push-ups are essential because they help in building your chest, shoulders and triceps. But aside from helping to build muscle and strength, this exercise also teaches you how to keep your torso solid while moving your bodyweight with precision, a skill you will need for every other pushing exercise.
For a perfect pushup form, keep a straight plank position, lower your chest until it’s almost touching the floor and push back up without disruption to the starting plank position.
If the traditional pushup exercise is too difficult for you, start with performing a standing pushup with your feet together and your hands placed on a bench (rather than the floor) which is then used as support during your pushup motion. This pushup variation can also help you to build strength. However, make sure you maintain a straight plank position while you stand to execute this pushup variation.
Perfecting pushups will prepare you for the deadlift, arguably one of the most powerful pull exercises.
Deadlifts: The Pull Exercise To Promote Full Body Strengthen
To strengthen the whole of your posterior chain, which includes your glutes, hamstrings and lower back, the deadlift is your best exercise choice.
This workout helps to improve your posture and teaches you how to safely lift heavy loads in your everyday life without sustaining injury.
To do the deadlift, stand and widen your feet hip-width apart with the barbell centered over your feet.
Hinge at your hips, grab the barbell and stand up, pushing through your legs. Keep the barbell close to your shins without rounding your spine, keep it straight.
This exercise builds your full body strength, but you will need to add a dedicated row exercise to help balance out your physique.
Rows: Strengthen Your Biceps and Back
Rows are necessary for developing a thick back and strong biceps. It helps correct desk slouched backs, keeping your shoulders healthy while balancing your upper body.
When performing rows, hinge at your hips, keeping your back flat and pull the weight to your torso with your elbows first.
Squeeze your rhomboids (the muscles between your shoulder blades) at the top for each repetition (rep).
When you properly build your pulling strength, it prepares your core for advanced training.
Planks: Build Your Strength and Core Stability
A solid core is the anchor for all other lifts. Planks are not just for building abs, its major benefit is to help you build the endurance and stability you need to protect your spine from injury during heavy lifts like weighted squats and deadlifts.
For this exercise, maintain a forearm position, keeping your body in a straight line from your head to your heels. Avoid dropping your hips or arching your back. Perfect the 30-seconds hold and try out a variety of plank exercises like plank shoulder taps and side planks.
Lunges: The Dynamic Leg Workout
Lunges are every fitness trainer’s best-friend when it comes to correcting strength imbalance and building better balance.
When you work on each leg individually, you are ensuring that your stronger side isn’t doing the majority of the heavy lifting. This in-turn helps build better coordination and movement for everyday life.
Take a step forward, and bend your knees until both knees hit 90-degree angles forming an L-shape. Push back to start and switch legs.
Make sure to keep your torso upright and brace your cores.
Overhead Press: The Press Exercise to Build Shoulder Strength
The overhead press tests your upper-body’s stability. It helps to build strong shoulders and triceps while mandating your entire body to stay tight while you push-up the weight.
This exercise requires you to stand upright, tighten your core and push either the barbell or dumbbell from your shoulders until your arms are straight and extending above your head. When executing this exercise do not arch or round your back and use your core to maintain stability. This completes the last step to building your full body strength.
In Conclusion
The secret to seeing real results in fitness is consistency. Dedicate your time and energy to these exercises and perfect your form.
And if you are at a point where you are confused and don’t know how to start, Anabolic Coach is just a click away. Our IFBB Pro Consultants offer free coaching to help make your fitness journey safe, fun, and effective.
