Your current level of fitness doesn’t matter. These basics are here to stay and will challenge anyone’s natural physiological movement and body set up, as long as they are performed in the right technique, intensity and frequency.
These exercises target the largest muscle groups and requires a lot of energy, which results in a stronger, leaner and more efficient body.
Have you ever thought about spending less time in the gym, doing less exercises, achieving more and hitting reasonable targets?
We have more than enough exercises out there, but these five form a part of the essential physiological movement pattern. That’s why it’s important to include them in any serious workout program and if for any reason, one can’t perform them, you should find suitable variations to match your;
- Fitness level
- Physiological ability
With time, anyone should experience improvement affecting all elements of fitness. Especially total body strength.
Push your hips backwards and lower your body until the thighs are parallel to the floor, drive back to up to starting position. Remember to place the bar on your rear shoulder and tighten your glutes while up.
PULL UPS/CHIN UPS
Hang at arms length from a chin up bar, using an overhand grip that’s slightly beyond shoulder width, squeeze your shoulder blades together and pull your chest up to the bar, pause and return.
Keep your chest up, bend your hips and knees, lower the weight as far as your mid shin and without rounding your back.
The perfect plank is achieved when you stretch out fully, brace your core and squeeze your glutes, this stiffens your torso, which minimises spine movement. You need to hold this contraction for the entire duration of the exercise.
Kneel down on all fours and place your hands slightly beyond shoulder-width apart. Your body should form a straight line from ankles to head. Then lower your chest to an inch above the floor and press back up.