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The Importance of Full Body Exercises
Are you tired of spending hours at the gym without seeing the results you want? It’s time to switch up your workout routine and focus on full body exercises. These exercises engage multiple muscle groups, helping you burn more calories and build strength more efficiently. In this article, we will explore the 10 best full body gym exercises that will give you a total body workout.
1. Squats
Squats are a fantastic exercise that primarily targets the muscles in your legs, including your quadriceps, hamstrings, and glutes. However, squats also engage your core and lower back muscles, making it a great full body exercise. To perform a squat, stand with your feet shoulder-width apart and slowly lower your body as if you were sitting back into a chair. Then, push through your heels to return to the starting position.
2. Deadlifts
Deadlifts are another excellent full body exercise that targets multiple muscle groups, including your back, glutes, and hamstrings. To perform a deadlift, stand with your feet hip-width apart and a barbell in front of you. Bend your knees, hinge at your hips, and grip the barbell with an overhand grip. Keep your back straight as you lift the barbell off the ground, using your legs and glutes to power the movement. Lower the barbell back down with control.
3. Push-Ups
Push-ups are a classic exercise that targets your chest, shoulders, triceps, and core. They can be modified to suit any fitness level, making them accessible to beginners and advanced athletes alike. Start in a high plank position with your hands shoulder-width apart. Lower your body towards the ground, keeping your elbows close to your sides, and then push back up to the starting position.
4. Pull-Ups
Pull-ups are an excellent upper body exercise that targets your back, biceps, and shoulders. If you have access to a pull-up bar, grab onto it with an overhand grip and hang with your arms fully extended. Pull your body up towards the bar, leading with your chest, until your chin is above the bar. Slowly lower back down to the starting position.
5. Lunges
Lunges are a great full body exercise that primarily targets your quadriceps, hamstrings, and glutes. They also engage your core for stability. To perform a lunge, take a step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push through your front heel to return to the starting position, and then repeat on the other side.
6. Shoulder Press
The shoulder press is a fantastic exercise that targets your shoulders, triceps, and upper back. Start by holding a dumbbell in each hand at shoulder height, with your palms facing forward. Press the dumbbells overhead until your arms are fully extended. Lower the dumbbells back down with control.
7. Plank
The plank is a full body exercise that primarily targets your core muscles, but also engages your shoulders, glutes, and legs. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. Engage your core and hold this position for as long as you can.
8. Russian Twists
Russian twists are a great exercise for targeting your obliques, or side abdominal muscles. Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Twist your torso from side to side, tapping the ground with your hands on each side.
9. Burpees
Burpees are a challenging full body exercise that targets your arms, chest, legs, and core. Start in a standing position, then squat down and place your hands on the ground in front of you. Kick your feet back into a plank position, then immediately jump your feet back towards your hands. Stand up and jump explosively into the air, reaching your arms overhead.
10. Mountain Climbers
Mountain climbers are a great cardiovascular exercise that also engages your core, arms, and legs. Start in a high plank position with your hands directly under your shoulders. Alternate bringing your knees towards your chest as if you were running in place. Keep your core engaged and your movements controlled.
By incorporating these 10 best full body gym exercises into your workout routine, you will be well on your way to achieving a total body transformation. Remember to always prioritize proper form and listen to your body to prevent injury. Get ready to challenge yourself and see the results you’ve been striving for!