The Best Exercises For Those Muscles You Never Want To Focus On

 

Do you know there are 650 muscles in the body? However, when it comes to strength training, most people focus only on a smaller handful of muscles. While we know that these muscles can help us perform certain activities effectively, it’s not always easy to maintain an intensity in them for long periods of time.

It is not just common knowledge that those muscles we want them to strengthen do require specific amounts of work and discipline. But when it comes to our fitness routines, getting a specific muscle right the first time doesn’t seem like a priority. Luckily, in many cases, this has nothing to do with how strong (or weak) a muscle is. In fact, this is one of the best exercises for your entire body. This article will answer some questions about why a particular exercise works in such a way and what exercises actually do.

What Are The Most Effective Muscle Building Exercises?

To make things easier, we have created three different groups of exercises. Each group includes exercises where all parts of the body get worked out at once. All of them are effective at building up a significant number of major muscles, but they are also particularly good if you want to target a very specific area of your body. Here are the ones that I personally recommend doing most regularly, because they’re definitely worth trying!

1. Back Squats (and side planks)

Back squats are probably among the most popular core strengthening exercises of all time. They can be done to targets both sides of your midsection and will offer plenty of benefits beyond your usual back-of-the-knees sit-ups. There are two basic variations to back squats. Full extension exercises will allow you to completely extend your legs away from you as far as you can go while squatting and straightening up your back before returning them to their original position. And full contraction, or “squat” exercises, will restrict your leg movement a bit so that when you return it to its original position, the leg feels relaxed. Both types of exercises offer several benefits to anyone who does them; increase chest size, improve range of motion, and give your upper abs a lot of attention. As with any back-of-the-knees move, it’s important to do them correctly in order to achieve maximum benefit. Another thing you need to keep in mind is that lower back pain is often associated with poor form rather than with improper execution.

2. Lunge Moves

Lunges are another great piece of advice regarding bodybuilding as they’re incredibly versatile and work every part of your body. One thing that makes lunges especially useful is that they work almost all of the abdominal muscles, not just the rectus abdominis. Furthermore, they require more of your breathing as well as less force to complete. That means that despite being simple, lunges burn up quite a bit of calories compared to other moves in general. They get the job done much quicker too, and they can be performed either standing up or sitting down. One drawback of lunges is that they don’t usually target specific areas of your body; instead, they work the entire torso and upper body. Of course, this can be tricky. If someone wants to get rid of chest fat from around the upper abdomen, then they would want to try lunges first instead of back squats, deadlifts, dips, push-ups, and crunches. Also, since lunges and back squats tend to engage a variety of muscles (back, arms, shoulders, shoulders, quads, hips), they are certainly worth considering if you want to build your overall muscular development.

3. Pull Ups

Pull ups are also super easy and quick to do, which means they can work practically everywhere on the body. Moreover, they have the potential to grow your shoulder muscles, build upper body mobility, and strengthen multiple muscles at the same time. Plus, they’re fantastic if you ever haven’t had enough resistance during high/low intensity exercises. Not only do the pulls target the head, shoulders, and biceps, but they also help strengthen the neck and spine. It’s no surprise that they are also considered one of the easiest forms of cardiovascular workouts. It requires a little thought to ensure that proper technique is used for each rep; otherwise, they might lead to injury. Additionally, pull ups aren’t recommended as a primary source of daily exercise for children. It’s crucial to make sure kids stay safe and able to fully activate and learn how to properly perform them.

4. Dumbbell Kicks

A dumbbell kick, similar to the bent knee sprinting jump, can help build upper body strength across many major muscle groups. Moreover, doing a total body swing is highly beneficial to strengthen and tone your abs, hamstrings, quads etc. As with any kind of workout, they shouldn’t be done as frequently as in other movements. Instead, you should focus on focusing on weight control and maximizing joint mobility at each rep. A study published back in 2011 stated that performing dumbbell kicks can reduce obesity rates by 25–50%. Furthermore, they may even help develop muscle mass by creating higher levels of insulin sensitivity. Still, it’s important to remember that although taking a couple extra seconds without moving from the starting position can be helpful in maintaining correct technique, overdoing it can lead to injuries.

5. Medicine Ball Overhead Slams

Medicine ball overhead slams are one of my favorite strength exercises. These move involve kicking the medicine ball up and under the shoulders until it lands safely on the ground. Depending on the location, they can also target various body parts, including calves, quads, hamstrings and butt. Unfortunately, they aren’t suitable for beginners due to possible injury risks associated with jumping.

What Other Exercise Can Be Done With Your Bodyweight Alone Together With Your Legs Or Shoulders?

The last few articles may have led you here about body building exercises, but I’ll still need to let you know that if you do decide to use all of your bodyweight together with your own bodyparts, then avoid using free weights unless really necessary. Free weights work well with barbell or dumbbell exercises, but the effect they produce won’t last very long. As for bodyweight exercises you’re already doing with this article, you can still include them in your routine. Some examples are running steps, wall push ups, seated rows, chin lifts, crunch and sit ups. There are hundreds of others you could add to your routine, though.