Training

Exercises you can't miss in your gym workout

There are better jobs, there are worse jobs, better cars and worse cars, supplements too.

Of course, the exercises you can do in the gym are no exception, and there are some more effective than others.

What are they?

Organized by muscle, you will get to know the best exercise for each of them.

They're not easy, but you'll see the effort will be worth it.

These are the exercises you can't miss in your gym workout.


Chest? Supine or press with dumbbells.

Predictable, isn't it?

In breast training, if you lost a bet, and now you can only do one exercise for this muscle, you don't have much to think about.

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Do you prefer dumbbells or bars?

The best exercise to work the chest is the supine/press, either with bar, or halter.

The movement is the same, it just changes the material.

Not only is it the best chest movement, it's also quite versatile, and you can adapt according to possible weaknesses you might have.

Upper chest area undeveloped?

Climbs up the bench a little, and makes this movement slanted, ie inclined bench.

Is the bottom of your chest getting left behind?

Bet on the declined supine.

If you want to see how the supine with bar is done click here, with dumbbells here.

For more effective exercises to work the breast, see this article.

 

 

chest with dumbbells


Legs? Squat.

One more muscle, one more predictable exercise.

Unless you've never been to a gym, you've certainly heard of the wonders of squatting to develop the lower body.

From the glutes, to the twins, through the quadriceps and femorals.

This is simply the best exercise you can do to work on the lower limbs, and have excellent results.

There are also several variations of this movement, which will allow you to pay greater attention to specific areas that you want to develop.

From variations in the positioning of the feet, to the frontal squat, in which it gives greater inphâ€000 to the work of the quadriceps.

It is undoubtedly an extremely complete exercise, but also difficult.

If you don't have much experience in this movement, or have never done, ask someone with knowledge to accompany you, and help you achieve a good way of execution.

Otherwise, not only will you not get the best results, you are in danger of injury.

If you want to see how this exercise is done, click here.

For more effective exercises to work your legs, check out this article.

Squat


Back? Dead Weight and Rowing with bar.

Okay, this isn't just a move, it's two.

Why?

The best exercise between the two is undoubtedly the dead weight.

Extremely complete, and effective, but also exhausting.

We thought it was important to put here an alternative to the main one, because depending on the training you use, you may need it.

In full-body workouts for example, combining dead weight with squatting is not always a good idea.

Not only is the impact on the lumbar area very strong, but physical and mental wear is enormous, and if it is not well planned, it can be harmful.

The paddle with bar, at the level of back training, does not lose much to the dead weight, and brings excellent results as well.

This is one of those cases where the best depends a lot on the situation.

The dead weight also has many variations, and can be used to work very effectively the legs for example, with the Romanian dead weight.

If you want to see how the dead weight is done, click here, for the paddle with bar, here.

For more effective exercises to work your back, check out this article.

dead weight


Shoulders? Press with bar or dumbbells.

For a complete physique, and that V-shaped so desired by those who walk in the gym, well-worked shoulders are essential.

The best exercise to work the shoulders is the press with bar, or with dumbbells.

It can still be done standing, or sitting.

Whether with bar or dumbbells, standing or sitting, they are all effective ways to work the shoulders.

Choose your favorite form, and apply yourself.

There are exercises that focus more on a particular shoulder area, but none is as effective at developing them in a complete way as this movement.

If you choose standing shape, don't forget to pay close attention to posture, and ideally you'll have someone with you to make sure you're doing it right.

If you want to see how the shoulder press is done click here.

 

shoulder press


Triceps? Supine with narrow handle.

The supine will reappear, and this time, it's to work part of the arms.

The best exercise to work your triceps is the supine with the narrow handle.

In the normal supine, you place your hands significantly away, so the work of the triceps decreases, and the chest's work increases.

However, if you put your hands close together using a narrow handle, the triceps take over most of the work.

It is an extremely effective exercise to work this part of the arm, and that in most gyms, does not receive the attention it should.

If you haven't used it yet, get ready for impressive results. And muscle adots too.

If you want to see how the bell is made with narrow handle, click here.

For more effective exercises to work the triceps, see this article.

narrow supine picks


Biceps? Curl with bar or dumbbells.

Biceps are small muscles, but they receive great attention.

If your goal is to enlarge your arms, it is essential to develop not only your biceps, but also your triceps, since they are the ones that give the majority of the volume to the arm.

That said, to work your biceps, use the famous Curl.

Whether with bar, or with dumbbells, both are effective for developing this area of the body.

There are also lots of variations, from different types of bar, different types of handles, standing or sitting.

Opt for variations that allow you to lift more weight, and avoid those worthy of gym demonstrations.

It's not because it costs you more that it's going to give you better results.

If you want to see how biceps curl, click here.

For more effective exercises to work the biceps, see this article.

bicep curl


Glutes? Squat!

If a few years ago it was not very common to see women training with weights, nowadays, they are increasingly.

And i'm so good.

The best way to work the glutes is through weight exercises.

The best exercise for this, as it is for the rest of the lower limbs, is the famous squat.

If you look for fitness athletes who have this well-developed area, they will all introduce you to various exercises to increase this area. From the most basic to the most exotic.

And there are a lot of them.

One thing's for sure.

None of them is better, or as complete, as the squat, and none of these athletes give up this movement.

For more effective exercises to work the glutes (and not only), see this article.

glutes squat


Abdominal? Kitchen.

It's not the answer you wanted to hear, but it's the truth.

The best exercise to achieve excellent sit-ups is done in the kitchen, with the right food.

You may have the best abdominal muscles in the world, and spend hours train them, but if they're covered in fat, they won't show up.

That doesn't mean you don't have to, or shouldn't, work your abs directly.

Must.

But you care most of all about eating and lowering your body fat percentage.

If you use exercises like squat and dead weight, they are already recruited in a very significant way.

It adds one or two exercises at the end of the workout, preferably with endurance, and it's a matter of eliminating fat until they appear. Big time.

Don't you know what abdominal exercises to do? Look at this list.

Abdominal


Conclusion

Now that you know what exercises you can't miss in your gym workout, what are you going to do?

Are you going to put them into practice or not?

It doesn't come to know what the best exercises are, you need a training plan that intelligently includes them.

And you need to run it consistently, after all, that's the main habit to succeed in the gym.

Although these are the best, it does not mean that there are no other also effective, and here is a list that can be useful to you.

Besides, do you know how many sets and repetitions you should do in your training?

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