COMPOUND EXERCISES?!?

You don’t know SQUAT!?

Compound exercises are exercises that work several different muscles and joints at the same time in a coordinated movement.

Using more muscle groups simultaneously:
· means more calories burned during exercise.
· simulates real-world exercises and activities.
· allows you to get a full body workout faster.
· improves coordination, reaction time and balance.
· improves joint stability and balance.
· decreases the risk of injury during sports.
· keeps your heart rate up and provides cardiovascular benefits.
· allows you to exercise longer with less muscle fatigue.
· allows you to lift heavier loads and build more strength.

WOW! That’s a lot of benefits.

Compound exercises are not easy:
They require proper technique and a lot of stamina and endurance.
I cannot stress this enough. If you are out of shape or at an age where your body can no longer tolerate great stress, there are alternatives. Additionally, do not perform any exercise without first consulting your doctor if you have a lower back condition or heart disease. These exercises puts a lot of pressure on your back and greatly raises your heart rate.

Six (6) important compound exercises are:

	Major Muscle Groups	Secondary Muscle Groups
Bench Press	chest, shoulders, triceps	ribs, side of shoulders
Deadlifts	lower back, quads, glutes, forearms	core, lats
Military Press	shoulders	triceps
Pullups	lats, upper back	core, forearms
Rows	lats, upper back	biceps, forearms
Squats	quads, hamstrings, glutes, lower back	back, abs, core

In future blogs, I will detail exactly how to do each one of these.

Sources:

Complete Bodybuilding, Joe Weider with Bill Reynolds, Contemporary Books , 1989

Which Is Better - Compound or Isolation Exercises?  Elizabeth Quinn, About.com Guide Updated May 27, 2010, http://sportsmedicine.about.com/od/strengthtraining/a/compound_ex.htm