A Full Body Workout
Exercise Full Body Workout. Your brain doesn’t think in single muscles, it thinks in terms of movement patterns, Human evolution led to five basic movements, which encompass nearly all of our everyday motions. Meaning your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing at the knee), and the plank (stabilizing your core).
Push. Push-Ups Full or Knee
Exercise Full Body Workout. Push-ups
- Start in a high plank position but with your knees on the floor instead of your feet.
- Keeping your elbows tucked and core and glutes engaged, lower your torso until your chest is within a few inches of the floor.
- Pause, and then push yourself back up to the starting position.
Pull. Bent Over Rows
Bent Over Rows elicits large muscle activation through the lower and upper back in a symmetrical manner which makes them such a great choice for muscular hypertrophy and strength building purpos
The hip hinge movement involves creasing at the hips and the buttocks being pushed backwards and driven forwards with a flat strong back. All hip hinge exercises will heavily target the buttocks (glute muscles), lower back and usually the hamstring muscles too.
Squat. Goblet Squat
The goblet squat works all the major muscle groups of the lower body, including the quadriceps, glutes, hamstrings, and calves. It also engages the core and the spinal erectors of your back, forearms, and even, to some degree, shoulders and upper back, as you have to actively engage them to help keep your chest and torso tall throughout the movement.
Plank. High or Forearm
Strengthening the core is an important aspect of any workout regimen. A strong and solid core looks and feels good. But more importantly, it helps to stabilize, balance, and power the body during just about every other activity. The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength. Developing your posture can improve on a number of ailments, and prevent the onset of other ones. Good posture means you’re keeping your bones aligned.
These 5 exercises mimic the form of every day movements, they will help to build strength. So then complete each exercise 5 times as a set. Also with the plank, try to hold the position for 30 seconds gradually increase the time to 1 minute. After completing all 5 that is one set, try to build up to no more that 5 sets
Important Note *
Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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