We are in the countdown when we talk about showing off abs and the rest of the muscles that we have been working on in the gym. There are workouts that can be more efficient than others when we talk about losing body fat and/or gaining muscle mass.
If we carry out training that generates a good stimulation and little fatigue It will be perfect because we will be able to continue training over time without feeling too tired. Therefore, in this article We propose a full body routine that you will love.
Dumbbell Bench Press
The most common way to perform a bench press is to do it with a barbell and, although this way we can lift more weight, doing this exercise with dumbbells will allow us to stimulate both pectorals equally.
To perform this exercise, we have to start with the dumbbells resting on the thighs for when we go to lie down, push the dumbbells with these and avoid shoulder injuries. From there, we must try that the angle formed with the shoulders is not 90º to avoid injuring our shoulders as well. Much better if we do it in a 45-60º angle. Then we lower the dumbbells to the height of the nipples and push with the pectorals, triceps, shoulders and legs.
Contractor
The contractor is a great exercise to work the pectorals because when we talk about this muscle group not everything is based on pushesbut also in abductions.
To do it, place the grips at the height of the nipples with the elbows slightly bent. When doing the eccentric phase, execute it with a lot of control and make the concentric phase very explosive with the intention of joining the biceps. One of the most common mistakes when doing this exercise is pushing the handles; Y this exercise is not based on pushing.
dominated
Pull-ups are a basic exercise that dominates the vertical pull movement pattern, ideal for emphasizing the work of the outermost muscle fibers of the latissimus dorsi. In addition to being an exercise that allows you to work a lot on the muscles of the back such as the latissimus dorsi, it also involves the rhomboids, the round and the middle and lower portion of the trapezius. In addition, the deltoids and biceps work too.
When performing this exercise, you should not have the intention of going up, but rather try to pull the bar towards your chest to better activate the muscles involved in the pull-up.
dumbbell row
Rowing is one of the key exercises in your exercise routine to strengthen your back muscles. This muscular system is important because it provides rigidity and stability to our column, allowing us to correctly perform body movements.
To perform this exercise correctly we must rely on a stable base such as a bench. From here we have to try bring the dumbbell to the hipand not raise and lower it vertically because in this way the stimulus will be almost nil.
barbell military press
This exercise will help us work the deltoids and the muscles that make up the shoulders. It is necessary to maintain the health of the muscles of this part of the body because the shoulders are involved in many activities and it is necessary that the muscles that compose them are in perfect shape.
A very common tendency when doing overhead presses is to arch your back or torso out. This is not good since the spine must remain straight. An arched back can only lead to unnecessary strain and injury that they will not help us to develop in the performance of the activity.
bulgarian squat
Although the Bulgarian squat is an exercise that can be done with dumbbells and is most commonly seen that way, I personally prefer doing it in multipower since you can lift more weight because you are more stable.
To carry them out, in addition to the external load, you will need a raised surface on which to support the leg that will be exercised the least, so that stay behind our body during the movement.
It is very common to lean your back forward in this movement. It’s okay to lean forward as long as you don’t arch and round your spine. A more reclined posture will increase the work on the hip extensors, and a more upright posture will shift the work on the quads.
Stiff Leg Dead Lift
You could not miss a deadlift or deadlift variant in a fullbody routine. This exercise, a variant of the conventional deadlift, involves a lot of the posterior chain because during the exercise we have to have knees fully extended (or almost).
Starting the exercise with your knees in this way means that you start with your highly flexed hips and that you must use your hip extensors (hamstrings, glutes, etc.) to perform the exercise. SLDL creates a lot of tension and highly stimulates the posterior chain and back. Finally, doing this variation will help us lift more weight in exercises that involve extending the hip.
In Vitónica | Seven strength exercises to start with if you have never trained
In Vitónica | Obesity can already be treated with a simple injection: we tell you all about Saxenda
Image | istock
Videos | Adrian Muria, Powerexplosive, Jesús López Trainer, Ninolift, ScottHermanFitness