Compound exercises are those that make use of two or more different joints, meaning that they fully stimulate multiple muscles at the same time. If you are looking to build muscle and burn calories, but without having to spend hours at the gym, here are five compound exercises that you should try.
Rotational Squat Lift
The rotational squat lift is an easy compound exercise to start off with if you have not worked out for a while, with squats, in general, being one of the best compound exercises out there. Stand with your feet apart, holding weights in both hands, before pushing your hips back and bending your knees, lowering yourself into a squat. Bring all of your weight onto your left hip, and then stand and lift the weight towards your right shoulder, keeping your hips forward and your abs engaged, while your shoulders twist.
While there may be new trendy exercises appearing on the scene each year, there are some that have managed to withstand the test of time, and this is because they are just so effective. Pull-ups are an example of these, and, when done regularly, they can produce some really excellent results. Use an overhand grip to grasp a stable bar, bringing your feet up off the floor. Pull your body upwards, engaging your upper-body muscles, until your chin has reached the bar. Then, lower yourself back down, before performing as many repetitions as you can.
Just like pull-ups, push-ups are another classic and are one of the best compound exercises out there for strengthening the upper body. Simply lie on your stomach and use your arms and shoulders to push your body upwards, until your arms are fully extended and your feet are holding your whole body weight. Lower yourself back down, keeping your body straight, before repeating as many times as you can.
Step-Up with Press
Holding a weight at chest level, step up onto a chair or bench with your right foot, engaging your glute and hamstrings rather than just pushing off with your foot. Slowly straighten your leg, keeping your shoulders pressed down but pressing the weight overhead, with your arms by your head. Bring the weight back down to your chest and slowly step back down with your left foot, before repeating with the other side.
The bench press is often referred to as the king of upper body exercises, as this really promotes upper body mass, especially in the chest, shoulders, triceps, and back. The key to a successful bench press comes in the lowering phase, as this is the part that really works the muscles, especially if you go as slow as you can.
These five compound exercises are quite basic, meaning that even a complete beginner should have no problem following them. If you are new to compound exercises, make sure that you start off slow, opting for a variety that engages your upper and lower body, and only build this up as your fitness levels increase.