There are numerous ways to strength-train and each method has its own benefits. Isolation type exercises such as the leg extension are designed to strengthen just the quadriceps muscle group at the front of the thigh. Full body compound movements, like the chin up, are designed to strengthen multiple muscle groups at once. Compound workouts are ideal if your time at the gym is limited and you're trying to get the maximum benefit from strength training.
Deadlifts
Deadlifts are an ideal exercise to target all the muscles of the lower back and lower body. Deadlifts strengthen the quadriceps, hamstrings, rectus abdominus, trapezius , gluteus maximus and lattisimus dorsi muscles. To execute a deadlift, stand facing a barbell with your feet hip distance apart, toes pointed straight ahead. Contract your abdominal muscles, bend at the knees and grasp the barbell with an overhand grip and extended arms. Exhale and raise the bar by straightening the legs. Allow the bar to slide up your shins. Once the bar reaches your knees, straighten your torso while simultaneously straightening your legs. Inhale, bend your knees to parallel and bring the bar to the front of your shins and toward the floor. Just before the barbell reaches the floor, stand up and repeat the first portion of the exercise. Repeat this lowering and standing up motion for 10 to 12 repetitions. Be sure to keep your back straight throughout the exercise and look straight ahead. Work with a light weight at first to learn the mechanics of the movement. Increase the weight lifted as your strength improves.
Chin-Ups
Chin-ups strengthen the lattisimus dorsi, rhomboids, trapezius, and biceps muscle. Use an assisted chin-up machine or perform the exercise using a chin-up bar. To execute a chin up, hang from a fixed chin-up bar with a wide overhand grip. Exhale and pull the chest up to the level of the bar. Inhale and lower your body back to starting position. Repeat this lifting and lowering of the body for 10 to 12 repetitions, or as many as you can complete without using a swinging motion to lift and lower the body. Vary your hand grip to challenge the muscles of the back and biceps in a different way.
Dips
Dips strengthen the pectoralis major muscles of the chest, the anterior deltoids of the front shoulder, and triceps muscle at the back of the arm. Use an assisted dip machine or parallel bars to perform a dip. To execute a dip, hang from a parallel bar with your arms extended and legs suspended, bent at the knee with the ankles crossed. Inhale and lower your body by bending the elbows. Exhale and return to the extended arm position. Repeat the bending and extending of the elbows for 10 to 12 repetitions. Bring the chest forward during this exercise to work the lower fibers of the pectoralis muscles more. Keep the chest vertical to work the triceps muscle at the back of the arm more. Beginners should use the assisted dip machine or avoid this exercise to prevent injury.
Lunges
Lunges strengthen the muscles of the buttocks and quadriceps. To execute the lunge, stand with your legs slightly wider than shoulder-width apart and hold a dumbbell in each hand. Inhale and take a big step forward. Keep the torso straight and step wide enough to ensure that your front knee does not pass over your toes. When your thigh reaches horizontal or slightly below, extend the leg and return to starting position. Perform 12 to 15 repetitions of this exercise and then switch and use the other leg. Alternate legs or move across the floor of a large room to add more of a challenge to the exercise.
References
- "Strength Training Anatomy 2nd edition"; Frederic Delavier; 2006.
- Full Body Workout: Extreme Fitness
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