Do you know the best compound exercises to train your whole body ? When we want to get the most out of a workout, even if it doesn’t boast a long duration, one of the solutions is to bet on compound exercises . They will help us to be in shape, to improve our self-esteem and to reach those goals that we had set ourselves for a long time and that we have not yet achieved. If you want to know how to carry them out, you just have to keep reading.
What are compound exercises?
Compound exercises are those in which you can perform more than one exercise in one. In addition, with them large muscle masses are mobilized, thus working various areas in a single gesture. Therefore, the training can be shorter and just as effective .
Likewise, this type of training not only serves to save time , but also to demand more from our body . This is because the heart rate rises and each muscle is worked much more intensely. All in all, we managed to burn more calories and feel more proud of ourselves.
On the other hand, it is important to point out that properly executing each of the compound exercises taking into account at all times the technique of the movements that are carried out is not so simple. For this reason, it is necessary to work on coordination . Likewise, not everyone can execute them, since it takes a certain level of training and some experience to be able to show off the necessary resistance. The reason is that they are demanding and the intensity is very high .
But what are the best compound exercises to train your whole body ? We will tell you everything below.
Best compound exercises to train your whole body
There are many compound exercises that we can carry out to train our entire body. In this section we will talk about some of the most efficient to achieve that goal that we have set ourselves. We just have to be consistent and take training seriously.
Push-up with rowing
To carry out this exercise we must take two dumbbells, hold one with each hand and place ourselves in a flexion position. The hands should be resting on the dumbbells. Now, we do a normal flexion and, at the moment in which we stretch our arms, we do a row, alternately bringing each of the dumbbells to our chest while keeping the other arm straight. It is a combination of rowing and push-ups with which we can work the arms, chest and back with just one movement.
Shoulder press squat
With this exercise we are going to work both the shoulders and the legs , since squats are combined with a shoulder press . The squat must be complete and, for greater comfort, it is advisable to rest the bar on our shoulders, specifically in front of the head. Likewise, it is necessary to combine both movements in such a way that when we are lowering the bar and holding it on our shoulders, we begin the descent of the squats. Likewise, when we go up, it is important to take advantage of pushing with our shoulders to further develop the area.
Lunge with bicep curl
When we join the strides with the bicep curl we get both the arms and the legs to work in a single movement. Therefore, it is one of the compound exercises to train our entire body .
To execute it properly, we have to do the lunges with a dumbbell in each hand . In each descent, we must raise the dumbbells by flexing the elbows, in this way we will carry out the bicep curl with each arm . Also, this movement will serve to maintain balance.
Lateral Raised Stride
Another compound exercise is the lateral raise lunge . In this way, it is as simple as taking a stride by adding, as the name suggests, a lateral elevation. Now, it should be noted that it must be done asymmetrically , although there is the possibility of doing it with both arms at the same time. In this way, when making the lateral stride we move one of our feet towards the outside of our body and we carry out the lateral elevation with the opposite arm.
Plank with paddle
With the iron attached to the paddle we will be able to work the entire core. Likewise, the back will also be involved. To do this, we must position ourselves as if we were going to do a push-up. The arms must be straight and the balls of the feet must be flat on the ground . The body must be kept straight at all times. Now, it is the turn to row alternately with each of the arms. Movement must be controlled. Therefore, we will do it slowly so that the plate position is correct.
Dominated in L
With the pull-up in L , another of the compound exercises to train our whole body, we will work both the abdomen and the back. The first step is to use a supine grip, that is, the palms of the hand face our body. The separation should be similar to the width of our shoulders. When we are hanging from the bar, we have to raise our legs in a straight line so that our body forms an L. This is the position that we must maintain while we perform the pull-ups that we propose.
Burpees
To properly perform a burpees , we must stand up and bend down until we are able to do a squat. The next step is to place your hands on the ground completely, then jump with your feet together backwards until you are in a plank position . At this point, we do a push-up . Then, with a new jump, we place the feet close to the hands to return to the vertical position . The last step is to jump up and slap above the head. With this exercise we will be able to combine squats, push-ups and jumps , which means that we will work both the core, the legs and the chest in a single exercise. We will notice the results right away.
