Compound exercises are the result of combining several movements into one. These allow us, among other things, optimize the time we spend in the gym to train.
Normally these exercises are confused with multiarticular exercises since these also work several muscle groups at the same time. But in this case we will leave out of this list exercises such as squats or deadlifts to see nine combinations of exercises that allow you to work several muscle groups by combining different movements.
Flex with rowing
We take two dumbbells, one in each hand, and place ourselves in a position of flexion resting the hands on the dumbbells. In this position we do a normal flexion and when stretching the arms we do an oar Alternately leading each of the dumbbells to touch our chest while keeping our arm stretched. This would be a repetition.
With this combination of rowing and push-ups we achieve work both chest and back and arms in a single movement.
Squat with shoulder press
We pass to work our legs and shoulders with this combination of a shoulder pess with barbell and a squat.
As always, the squat must be complete and in this case, for comfort, we must rest the bar on our shoulders in front of the head. In addition, we must combine both movements in such a way that when we are lowering the bar and resting it on the shoulders we must begin the lowering of the squats and, when we go up, we must take advantage to push with the shoulders.
Stride with bicep curl
Joining the strides with an exercise as simple as the bicep curl, we managed to work the arms and legs in a single compound movement.
For this we stride with a dumbbell in each hand and We take advantage of the descent to raise the dumbbells by flexing the elbows and doing the bicep curl. In this way with each stride we make a bicep curl with both arms at the same time and we also manage to maintain balance.
Stride with side elevation
Another option to do a compound exercise with strides is to add a lateral elevation, in this case, asymmetrically although we could do it with both arms at the same time.
As you see in the video, we make a lateral stride carrying one of our feet to the outside of our body and perform lateral elevation with the opposite arm. We stride each side and lift with the opposite to work both sides equally.
Iron with paddle
We will work the entire core in addition to the back with this compound exercise. We put ourselves in a position of flexion with the arms stretched and the toes resting on the ground.
The body must form a straight line at all times and, maintaining this position, we paddle alternately with each of the arms. We make the slow and controlled movement to maintain the plate position correctly.
We will work the back and abdomen performing dominated in L. We begin using a supine grip (palms facing our body) and a separation similar to the width of our shoulders.
Hanging from the bar in this position we raise our legs in a straight line so that our body forms an L. This position should be maintained throughout the movement while performing dominated with the arms.
We start from an upright position and go down doing a squat and resting our hands on the floor completely. At the same time, in a jump, we carry both feet at the same time back until we place ourselves in a horizontal position. We do a flexion and with a jump forward place the feet at the height of the hands, return to the vertical position and end with a small jump slapping behind the head.
This exercise combines a flex, a squat in addition to several jumps to work legs, core and chest in a single movement.
This article was originally published by Víctor Falcón in February 2019 and has been revised for republication.
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