Health is wealth. We all desire to be healthy, fit and disease-free. This allows us to work and play comfortably with no aches and pains ruining the experience. There are many ways to maintain health. Examples are a good diet, consuming supplements and exercise. A variety of clothing, devices and facilities have been developed to help us exercise. Not only does this keep our bodies healthy and strong, it eliminates stess. As a result, our minds and bodies enjoy a state of tranquility. Some exercises have a bigger impact than others. They target large muscle groups and bring about the most gains per repetition. Here are 11 workout exercises that will give you the biggest bang for the buck.
The deadlift exercise
This is an exercise that will work out your butt, hips and thighs. It also strengthens your lower back and forearm muscles. To perform a deadlift, simply grab a barbell with some weights. Hold it in front of you such that it is hanging freely and keep your legs apart. Also, keep your back straight, bend your knees and descend until the barbell which you are holding touches the floor. Once it does, hold for one second and then ascend to a standing position. This exercise is highly effective because it affects a combination of muscles all at the same time. Your back, thighs, butt and arms all benefit from deadlifts.
Elevated upper body pushup
This is another highly effective exercise that you can perform. The push up is well known and widely performed. However, the elevated upper body variety is slightly modified to increase effectiveness. In this one, you place your hands on a box, bench or any surface that is elevated. With your hands on this surface and your arms outstretched in front of you, get into the push up position. Ensure that your back is straight and then bend your elbows to descend. Make sure that your chest touches the bench, hold for a second and then get back up to your starting position. This elevated push up applies extra effort on your upper body. As such, it is highly effective and gives you the most bang for your buck.
The split squat
Squats are well known to give you an effective workout of you lower body. This variety maximizes the effects even more. To perform it, stand with one foot in front of the other as though you have taken a stride forward. This stride should be 2 to 3 feet wide. Your front foot should be on a surface which is slightly elevated off the floor. After that, put your hands on your waist. With your back straight, lower your body until your knee almost touches the floor. Hold for one second and then lift up your body to return to the starting position. A few repetitions of these will work on your thigh and back muscles effectively.
This is an exciting and highly effective exercise. Burpees utilize bodyweight. Therefore, there is no need for extra kettlebells or dumbbells. This exercise works on the whole body. Your thighs, abs, back muscles, arms and calves all get a workout when you perform burpees. To do one, begin at a standing position with your legs spread shoulder width apart. With a rapid motion, lower your body such that you are squatting. Place your hands on the floor in front of you. From this position, stretch out your feet backwards so that you are now in a push up position. Perform a push up and then jump to return to the squat position. From here, leap into the air as though you are performing a jumping jack. That is one repetition of a burpee. This exercise is guaranteed to give you a lot of bang for your buck.
With just a little space and an elevated surface, you can perform this exercise and strengthen your lower body. Step ups work on the muscles in your legs and core. They help you to build endurance and improve your heart rate all at once. Begin by standing in front of a high stair, a bench or a box. This is the elevated surface in front of you. Square your shoulders and keep you back straight. After that, place your left foot on the box and step up upon it. Ensure that your back is straight and feet are flat throughout this motion. Once you do this, step off the elevated surface while keeping the left foot in place. Proceed to exchange and perform the exercise with the right foot. Step ups are highly effective lower body exercises.
The pull up
Rated as one of the most effective exercises ever, the pull up is highly effective. It works on your shoulders, arms, back and core. It also requires a very simple procedure to perform it. One only needs to find a pull up bar and hang from it with your palms facing outwards. With your chest up and your back straight, bend your knees and cross your feet so that you are hanging with your arms from the pull up bar. Squeeze your biceps and pull yourself up until your chin rests upon the bar. Slowly lower yourself and repeat the motion. Pull ups are guaranteed to give you significant bang for your buck.
The barbell back squat
If you want to increase the strength and size of your thighs, calves, back muscles and shoulders, this is the exercise to perform. It is the best exercise to use if you want to work out combined muscle groups. The back barbell squat involves resting a weighted bar on your shoulders. After that, bend your knees and gently lower yourself and the bar. Throughout this exercise, keep your back straight and head up. When you reach the level where your hips and knees are at the same level, begin your ascent. Power the bar upwards using your heels and not your toes. Return to a standing position. With the proper form, this exercise can help you to achieve full body fitness and give you lots of bang for your buck.
This is a simple yet highly effective workout routine. All that you need to do to perform it is to pick up a pair of kettlebells or dumbbells and stride. Begin by standing with these weights at your sides. Ensure that your palms are positioned inward and facing your thighs. With your shoulders squared and back straight, simply walk forward at a moderate pace. Keep your head high and maintain balance with each step. You can perform one set going forward and another set going backward. This strengthens your leg muscles and promotes your sense of balance.
This is a versatile exercise that is capable of working out a combination of muscles all at the same time. By performing dips, you can work out your triceps, shoulders, abs and chest at the same time. They are quite easy to perform. For this workout, simply stand with two parallel bars at your sides. Grab onto them and lift yourself up such that your feet are dangling. Bend your knees and cross your legs. While keeping your chest up, lower your body until your elbows are parallel to the bars and the floor. After that, raise yourself back up until your arms are straight. That is one repetition. Performing a number of these will give you serious bang for your buck.
The bench press
This is one of the most well known and often performed exercises in the gym. It is capable of firming up and strengthening your chest muscles. It can be performed by men and women effectively. It involves lying on your back on a bench under the barbell rack. You can then load up some weights on the bar and with your palms facing away from you, lift the weight off the rack using your arms and lower it until it touches your chest. Pause for a second and then push it back up. After you have done enough repetitions, return it to the rack. Proper form is important in the bench press. You need to ensure that you hold the bar such that it is not resting too close to your fingers. Also, make sure that your elbows are perpendicular to the floor as you perform the exercise. Over time, you can increase the amount of weight on the bar as you get stronger. This exercise will definitely give you the gains you are searching for.
The front shoulder lift
The shoulder muscles are important in overall muscle fitness and definition. Therefore, they require some specialized exercise too. This workout target the forearms and shoulders. It involves holding a weight in front of you with your arms straight downward and your legs apart. With your back straight, lift up the weight with your forearms and shoulders until it reaches the level of your chin. Hold it there for a second and then gently lower it to the starting position. Performing a number of repetitions of this exercise will tone out your forearms and shoulders giving you great muscle definition.
The Important Take Away
Everyone should strive to include some exercise in their daily routines. Not only does it make us healthier, it combats negative conditions such as stress and fatigue. Exercise improves blood flow and promotes peace of mind. It also increases your confidence. The workouts indicated above will give you the biggest bang for your buck. Try them out and you will enjoy the results.