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10 Spectacular Workouts To Help Your Fitness Routine

Make the most out of your limited workout time by using our guide to best 10 of the main body parts exercises.

10 Spectacular Workouts To Help Your Fitness Routine

Make the most out of your limited workout time by using our guide to best 10 of the main body parts exercises.

The chest, glutes, stomach, back, hamstrings, upper arms, knees, neck, hips, and shoulders are the body parts covered in this exercise guide.

1.Best Exercise for the Chest: Push-up

A push-up can be performed anywhere and uses nearly every muscle in the body, particularly your chest muscles. Frequent push-ups increase the strength of your function and core and can help prevent back and shoulder injury. Although the bench press is a fantastic option, the majority of us in the bench press does not lift as much weight as we do in a push-up. Researchers found in one study that 66.4 percent of total body weight in a full push-up is lifted. Also, the push-up can be adapted to increase in difficulty by either elevating your feet off the ground or pushing up a single leg.

Best alternative exercises: Kettlebell fly or bench press

2. Best Glute Exercise: The Squat

When it comes to exercises that work the glutes, you're spoiled for choice, but the squat always comes out on top according to research by the American Council on Exercise (ACE). Research showed that most muscle activity in the gluteus maximus (the glutes' main muscle) occurred during squats, but only when testers went up to or below 90 degrees. That is because the deeper a squat is, the greater the use of muscle fibers. However, you should only go as low as is comfortable for you when you're completing the squats. Once the techniques are perfected, you can then begin adding light weights into the exercise.

Best alternative exercises: The weighted or quadrupled walking lungs

3.Best exercise The Bicycle Manoeuvre For Abs

The abs are often the one area most people want to concentrate on when training. Sit-ups were considered the best way to tone and reinforce your abs for a long time, but studies showed that performing sit-ups alone would have no effect on toning your abs. Then, use the bicycle maneuver to strengthen your heart and see your abs develop. This exercise among other core muscles will improve your inner and outer obliques. An additional advantage of this exercise is that it needs no external equipment, so it can be performed anywhere.

Best alternative exercises: Bird dog or plank elevated

4.Best Back Exercise: Pull-up

The pull-up is one perfect movement to support your back. This exercise targets the back muscles of the latissimus dorsi (lats) and rhomboids, although other muscles such as the biceps and deltoid are also included in the pull up due to the complexity of the movement. Put your hands shoulder-width apart on a bar with your palms facing or away from you, to complete a pull-up with good technique. Then pull the weight of your body up to the bar, so that your chin is above. When, after doing this exercise, you find your legs spinning, cross your feet over to avoid excessive movement.

Best alternative exercises: lateral or deadlift pull-down

5.Best hamstring exercise: Swiss Ball Hamstring Curl

Completing hamstring curls with the Swiss ball is a healthy way to strengthen the hamstrings. Place your feet on a Swiss ball to complete this exercise, so your knees should be in a comfortable position on the ball, then raise your body off the floor and create a straight line from your shoulders to your feet. Then proceed to bend your knees and roll the ball towards your chest. Keep the spot for a couple of seconds then roll out the ball again and repeat the transfer. Thanks to the uneven surface of the Swiss ball, this particular exercise should exercise your hamstrings, and also work your heart.

Best alternative exercises: Romanian deadlift or step-ups

6. Best Upper-Arms Training: Triceps Dips

Most people think of the biceps when it comes to the upper arms, which stretch along the front of the neck. But the triceps are actually a much bigger muscle, so it can make the arm's overall appearance firmer while operating. Triceps dips are one of the best exercises you can do to strengthen the muscle. You can complete this exercise at home with the help of a stable chair or step. Doing triceps dips is a safe way to boost the strength of your upper arms using your own bodyweight only.

Best alternative exercises: kick back triceps, or push up triangles

7.Best Exercise For Thighs: The Lunge

The lunge is an exercise that works a range of muscles, alongside improving core strength and flexibility; the lunge is also extremely effective in improving your thighs. It is crucial that the correct technique is followed to reduce the risk of injury with this exercise. Weights can also be added once the correct lunge technique is engaged to progress further in the exercise. The lunge is another exercise that can be done anywhere, which makes it a good move to introduce into your workout. 

Best alternative exercises: The step-up or squat

8.Best Workout For Waist: The Side Bridge

The side bridge is a good exercise to complete, to relax the muscles, and reduce the risk of back pain. Lie on your side with your weight resting on your forearm so your body is in a diagonal line, with your upper leg directly on top of your lower leg. Then raise your knees up, so that the lower portion of your legs and forearm supports your body. Then repeat the opposing-side exercise. The side bridge will also strengthen the muscles in the heart and in the back.

Best alternatives: Sideways sit-ups on a Swiss ball

9.Best hip exercise: Single-leg squat

Research at San Diego State University found the single-leg squat to be the move most challenging to the gluteus medius-the hip muscle. Place both arms out in front of you to do this workout, stand on one leg, and stretch your floating leg slightly forward. Then bend your support leg, and squat as far as possible while keeping the elevated leg from touching the floor. This technique is difficult to learn, and it will take a few tries with good coordination to complete. The single-leg squat is good for improving your balance, flexibility, and for strengthening your legs.

Best alternative exercises: Side-lying leg raises or hip raises

10.The best exercise for Shoulders: Lateral shoulder raising

The muscle of the shoulder (the deltoids) is composed of three divisions: medial, anterior, and posterior. The posterior assists in exercises such as the seated row, whereas the anterior is active virtually whenever the chest muscles work (such as push-ups). A good exercise to target the medial head alongside the other two muscles in the lateral shoulder raise. Stand in each hand with a dumbbell, and slightly lean forward. Then raise the dumbbells out to your side, holding each elbow with a slight bend until they hit just past the shoulder point. Reduce weights, and repeat.

Best alternative exercises: Dumbbell press standing or military press sitting

Do what's best for your physique

You'll be more likely to strengthen your major muscle groups by doing the right exercises for each part of your body, as outlined here. However, when it comes to resistance training, you should note that versatility is important – so make sure you also do a set of exercises for each part of your body and exercise various muscles instead of concentrating on a single part all the time.
10 Spectacular Workouts To Help Your Fitness Routine

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YourFitnessRink - Fitness and Health Matters: 10 Spectacular Workouts To Help Your Fitness Routine
10 Spectacular Workouts To Help Your Fitness Routine
Make the most out of your limited workout time by using our guide to best 10 of the main body parts exercises.
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