Trained fitness expert reveals three essential exercises for muscle development and increasing metabolic rate among clients
In this article, we will discuss three compound exercises recommended for building muscle and losing fat. These exercises, which include the weighted squat, floor press, and single-arm dumbbell bent over row, provide a full-body workout and are time-efficient.
Firstly, let's talk about the weighted squat, often referred to as the 'king of lower body exercises'. This exercise targets the leg muscles, including the glutes, quads, hamstrings, and calves. To perform a weighted squat, stand with feet shoulder-width apart, holding weights over your shoulders. Engage your core, hinge at the hips, push through your heels, and squeeze your glutes to return to the start position.
Next, we have the floor press exercise, which targets the upper body 'pushing' muscles, including the chest, shoulders, and triceps. To do the floor press, an individual lies on their back with their spine pressed into the floor, holding dumbbells just below the shoulders. They perform the movement by pushing the weights up towards each other over their chest, before lowering them back to the start position.
Lastly, the single-arm dumbbell bent over row exercise is beneficial for hitting the back muscles, including the lats, rhomboids, traps, and rear deltoids. This exercise trains the back unilaterally and provides stability by allowing the non-working arm to rest on the back. To perform the single-arm dumbbell bent over row, bend your knees, lean forward from your hips, and pull the dumbbell to your chest with your arm and elbow close to your body, while maintaining a flat back.
Each exercise is to be done for 10 repetitions, with three sets in total. For optimal results, squats should be performed through a full range of motion, aiming to get your hip crease below your knees. The weight of the dumbbells used for squats should be gradually increased over time to maintain a challenging workout.
Strength training is recommended for weight loss due to the fact that muscle is metabolically more active than fat, and building muscle helps burn more calories. Strength training, particularly for menopausal women, can also improve bone density and reduce the risk of developing osteoporosis.
In conclusion, incorporating these three compound exercises into your workout routine can help you build muscle, lose fat, and improve your overall fitness. Remember to use the appropriate weight for your fitness level and always maintain proper form to prevent injury. Happy lifting!
