There is nothing that makes the body feel better and at ease than multi joint exercises.
Also known as compound exercises, they are a darling to all looking to build massive strength.
Their complex nature works with more than one muscle group and also engages more than one joint in the movement while training.
When you want to gain those massive muscles, all you need is to include these exercises in your routine.
Fitness experts recommend the extensive use of compound exercises at home to gain muscles and target single muscles.
WHAT IS AN EXAMPLE OF A MULTIPLE JOINT EXERCISE?
To get your full body fit and dazzling with strengthened muscles, multi joint exercises are the answer to all this. Your whole body becomes functional due to the exercises’ enhanced and complex nature working the whole body.
Common examples of compound exercises include lunges, leg presses, deadlifts, push-ups, step-ups and squats.
The lower body muscles are engaged by step-ups, while leg muscles work the quadriceps, hamstrings, calves and glutes.
Muscles mass increases in the upper and lower body as you do deadlifts, and the push-ups tone the muscles mostly in the upper body – chest, shoulders, back and triceps.
Squats work the lower back muscles – quads, hamstring, calves and glutes. Squats strengthen muscles in the thighs and hips.
WHICH EXERCISE CAN BE COMBINED?
To reap the maximum benefits of multi joint exercises, you can combine them in your training routine.
Free-weight exercises come in handy on the combination aspect. With a barbell on the back of your shoulders or in your hands, you can have squats, deadlifts or lunges.
This increases resistance in all muscle groups as you have different exercises.
You can also nail a combined set of compound exercises using a machine that lets you perform a basic exercise such as squats together with shoulder presses and deadlifts.
Lastly, you can perform lunges with breaks of lunges. On other repetitions without the weight, perform situps and pushups intermittently and dips.
12 BEST MULTI JOINT EXERCISES TO DO AT HOME
Multi joint exercises are efficient, and you spend less time either at the gym or a home with guaranteed results.
With a maximum of 8-10 compound exercises daily, all your muscles are worked and build strength. Here are the best compound exercises you can perform at home.
1. BARBELL SQUAT
Barbell squats are the real deal for weight lifters. You must be strong enough to hold the weight of the barbell.
You start in an upright position and tighten your grip on the bar resting on your shoulders. Ensure that the spine is well aligned. With the barbell across your shoulders and feet shoulder-width apart, bend the knees slowly and squat.
Hold the squatting position for a few seconds and stand. Repeat this several times.
Barbell squat works the lower back muscles and upper muscles all working. The triceps in the upper are engaged while the hips, calves, things and butt also work hard.
2. DUMBBELL LUNGES
Dumbbell lunges are great for the lower back muscles. They work the leg and stomach muscles as well. Multi joint exercises with dumbbells are always rewarding!
You hold a dumbbell on each hand and take one step ahead, then bend the knee until the thigh is parallel to the ground, hold the position for several seconds and repeat with the other leg.
3. BARBELL BENCH PRESS
The huge arms with a bulging chest you cherish are a result of multi joint exercises. Lying on your back on a bench with dumbbells above your chest, maintain a 45-degree elbow angle and slowly lower the dumbbells towards your chest and push them back
Lie on a flat bench holding a pair of dumbbells directly above your chest with your palms facing forward. Take a pause on each push.
4. ONE-ARM DUMBBELL
Multi joint exercise with a dumbbell in one arm while standing or seated works the shoulder muscles, stomach muscles. You lift the dumbbell close to the chest and back. Repeat with the other arm. This way, you work the biceps.
5. DUMBBELL OVERHEAD PRESS
With a dumbbell in each hand, stand upright and lift both arms at the same time above your shoulders. Hold still and lower the arms. Repeat severally.
6. LOADED CARRY
As the name suggests, hold dumbbells tightly on both hands and walk for 30 seconds. This works your core and shoulders muscles. Loaded carry is great Multi joint exercises for beginners.
The feet should be together with the hands firmly on the ground – shoulder-width apart. Squeeze the glutes and engage your core as you lower the body to the ground. The upper and lower muscles are both worked.
8. ABDOMINAL BICYCLE
The abdominal bicycle targets the entire abdominal muscles are worked as well as the lower muscles.
9. WIDE GRIP LAT PULL-DOWNS
Lat pull-downs work the lower back muscles massively. While sitting, stretch your arms and grasp the lat firmly, pull it down and repeat this severally.
The shoulder blades and triceps come engaged while the lower back muscles work as you resist gravity.
10. DUMBBELL SQUAT
Armed with weighty dumbbells on each hand, stand in an upright position. Move your left leg forward. Bend both knees while still holding the dumbbells at an angle of 90 degrees.
Repeat with the right leg now ahead of the left leg. Do a set of about 10 squats.
Deadlifts quash the notion that lifting heavy objects while seated is bad for our backs.
The truth is, the correct lifting is with your back straight. There will be no injuries.
With a straight back, back and grasp the barbell. The correct lifting targets the weak points in your posterior and works towards strengthening them. It also reduces the chances of injury.
Once the weight off the ground and above your waist, the glutes, hamstring and quadriceps become stronger. They are the main muscles that support the weight, while the biceps and triceps also work in a similar style.
12. PULL UPS
On a pull-up bar, you can have a set of high-intensity body pull-ups. The Chin-up is the most popular form of a pull-up.
Arms high above the shoulder, grip the bar and turn your chin up. Pull the rest of your body from the ground and go as high as you can. Then lower it back to the ground and repeat this movement.
Pull-ups enhance and build the arm’s strength – biceps and triceps. They also work the core muscles, lats and delts.
Huge arms, strong legs and a huge chest are some of the things you may have admired in your lifetime. It takes hard work to achieve all this, and without knowledge of the best exercises, it remains a pipedream.
However, compound exercises are the reason for you to smile and get down to hard work. Pick those you are comfortable with and get to work.[related_posts_by_tax posts_per_page="4"]