Why Compound Exercises Are So Good For Abs
Everyone at one moment in the lives, if not all their life
, have wished that they could look in front of the mirror and see a set 6 packabs staring back at you. We wish we could remove all the bulge cover our 6 pack After comprehensive research I think I have found the most effective way to burnabdominal fat.
A combination of compound exercises using the tempo technique will build more total-body muscle, which will boostyour metabolism which is excellent for shedding belly fat. Also this exercise routine will not only increase your strength, but also train your core muscles harder than many traditional abdominal exercises.
So What Are Compound Exercise?
Compound exercises are those that involve 2 or more joints and large groups of muscle working together in a coordinated movement. Compound movements very commonly work the majority of your bodys muscles. The squat is a goodexample of a compound exercise. Performing squats involve the movement of the ankle, knee, and hip joints. The quads, hamstrings, gluts, back, and abdominal muscles are directly targeted.
Compound exercises are considered the most effective workouts for both developing muscle and losing fat. Due to the fact that they involve so many muscles, they have a far greater effect on your metabolism than isolation exercises. You will spark your metabolism by introducing compound exercises into your workout routine.
What is The Tempo Technique and Why Is it Effective?
The tempo technique is the methodof performing an exercise at a slow but steady pace. Simply take 2 seconds to lower your body (or weight), and 2 seconds to lift itall without resting at the top or the bottom of the exercise.
You can adopt this technique with almost any exercise. Using the squat again as an example, as you perform this exercise, your leg muscles are under constant low-level tension. This tension limits the flow of blood to the working muscles, limiting them of oxygen during the exercise. Your muscles react to these lower oxygen levels by expanding the size of your slow-twitch fibers, which contain a largevolume of mitochondria. Mitochondria are the cell's power producers. They convert energy into forms that are usable by the cells. So you burn more body fat the more mitochondria you have.
Suggested Work Out
Perform 3 sets of 5 of the following compound exercises with 60 seconds repetitions using the tempo technique. Then rest 60 seconds between each repetition.
If your using weights, use weights about 50 per cent lighter than you would normally lift.
The Squat
Lower yourself into a squat until your thighs are at least parallel to the floor. Push back up and return to the starting position. Squatting directly works your quadriceps, glutes, hamstrings, and your lower back. It also incorporates your core muscles, upper back, hips and lower legs.
If you want a more advance squat work out try the Dumbbell Squat to Press. Stand holding dumbbells at your shoulders with your palms facing each other. Lower yourself into a squat until your thighs are at least parallel to the floor. Push back up and press the weights overhead. Return to the starting position. Keep your arms in line with your ears.
Incline Bench Press
Lie face-up on an incline bench with your feet flat on the floor. Hold a pair of dumbbells above your chest with straight arms, palms facing each other. Slowly lower the weights to the sides of your chest. Pause and then push them back up. Bring the weights all the way down to the sides of your chest.
The Incline Bench Press stresses your pectoral muscles, your triceps, core muscles, front of your shoulders and incorporates your neck muscles.
Overhead Presses
Push the barbell from your front shoulders overhead until your elbows are locked. Your knees and hips must remain locked through the whole movement. This exercise predominantly works your shoulders and triceps, but also works your core and neck muscles.
There are quite a few variations of the Overhead Press including:
Military Press Put your heels together like youre standing at attention in the military and press overhead.
Side Press - One armed overhead press
Dumbbell Overhead Press Overhead press using dumbbells
Push Press Using your legs to help press the weight overhead
Push ups:
This exercise is no secret, but not enough people take advantage of it. The best way to develop your chest, arms and core is by starting to incorporate push ups into your daily routine. Push ups develop the chest, shoulders, triceps, back and abdominals.
The key with push ups is to incorporate different kinds of push ups into one routine. If you cannot do regular push up, start with the easy version on your knees. Then work your way towards doing regular push ups.
Chin-up
Hang from a chin-up bar with an underhand grip with your hands spaced about a shoulder-width apart and arms straight. Pull yourself up as you keep your elbows pointing down and then slowly drop to the starting position. Make sure your chin goes above the bar in each repetition.
Chin ups develop the biceps, triceps and shoulders, giving you powerful strength and superior muscularity. Additionally, your abdominal muscles are given a good workout due to the stabilization needed through the entire core.
Dumbbell Step-up
Stand facing a bench as you hold heavy weights at your sides. Lift one foot, place it on the bench and then press your heel into the bench to push your body up. Now raise your opposite knee until its bent 90. Return to the starting position. Straighten your weight-bearing leg.
Step up develop the quadriceps, glutes, calves and hamstrings. The lower back and abdominals act as stabilizers; which help you maintain proper posture as you execute the movement.
Dumbbell Row
Stand holding a pair of dumbbells at your sides with your palms facing each other. Bend forward at the waist until your back is almost parallel to the floor. Pull the weights up to your rib cage and then lower them back down. Bend forward only to a point that will preserve the natural arch in your back.
Dumbbell rows benefit muscle definition in your back, shoulders and triceps. Additionally, your abdominal muscles and lower back are given a good workout due to the stabilization needed through the entire core
Deadlifts
Stand holding a barbell in front of your thighs. Keeping your knees slightly bent and your back arched, push your hips back to lower the bar to your shins. At the bottom, draw it up toward your rib cage, lower it and then return to the starting position.
If you want a more advance squat work out try the Deadlift to Row which involved an additional step to a standard deadlift. When you return to the starting position, pull the bar up until your elbows pass your torso
Deadlifts focus on your lower back, hamstrings, traps, and the back of your shoulders. They also incorporate your lower legs, core muscles and upper legs. Additionally, your abdominal muscles are given a good workout due to the stabilization needed through the entire core muscles.
So you now have a description and the benefits of the best 8 compound exercises. By undertaking these compound exercises using the tempo technique you will see a great difference in your body structure in a relatively short period of time. If your goals is lose abdominal fat or gain muscle and strength, this workout will help you get there quicker.
by: Alessandro Medal
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