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Everything you need to know about compound exercises

What are compound exercises?

Some of you might wonder what are compound exercises. According to trainer and physical therapist Bill Kelley, compound exercises are exercises that use multiple muscle groups and require multiple joints to move. Let us take the squat exercise as an example, you are going to work both your legs and core as you move your hip, knee, and ankle joints to lower down into a seated-like position and then stand back up. The more muscles involved in your workout the better the result.

Here is a list of compound exercises you might be familiar with;

•             Deadlifts

•             Squats

•             Lunges

•             Bench presses

•             Shoulder presses

What are the benefits of compound exercises?

You might want to start adding compound exercises in your workout routine if you’re still failing to see any results after spending some time at the gym. A 2017 study published in Frontiers in Physiology compared exercisers who used compound versus isolation exercises throughout eight weeks and found that the group who focused on compound exercises developed more strength and gains. Also, if you’re looking to lose weight, try out a few sets of compound exercises.

Other benefits of compound exercises include;

•             Gaining more muscle mass

•             Improving strength

•             Elevating heart rate

•             Burn more calories

•             Improving flexibility

How often can you perform compound exercises?

If you have no health issues and are completely healthy, you should be able to perform compound exercises two to three days each week. After each session wait at least 48 hours to allow your muscles to rest. Alternatively, you can alternate between upper body-focused compound exercises on one day and lower body-focused ones during your next training session.

Do you need any equipment to do compound exercises?

It depends! It would be a plus if you could perform compound exercises with barbells, weights and a pull up bar. However, don’t feel discouraged if you don’t have any equipment. You still can use your body weight. Push ups, squats and lunges are some of the exercises that don’t require any additional equipment.

Check out this video if you need extra guide and motivation!

Credit: Brix Fitness

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