Everyday Movements for a Full-Body Workout Routine
The human body is constructed in a way in which every part of it works together in unison. Simple, everyday tasks incorporate even the smallest of muscle groups. These movements can be emulated during your workout by incorporating a few everyday movements for a full-body workout routine.
The squat is probably one of the most basic movements used throughout the day, as the muscles used in the exercise directly correlate to those used for sitting/standing from a seat. These muscles involve the thighs, hips, buttocks, quadriceps femoris muscle, and hamstrings. The squat also strengthens the bones, ligaments, and insertion of the tendons throughout the lower body. Stand with your feet at hip width, toes forward. Bend the knees and squat, pushing your rear out as though you're about to sit in a chair. Be mindful that your knees stay behind the toes and avoid arching or rounding the back. Squat as low as you can or until the thighs are parallel to the floor. At the bottom of the movement, push back up through the heels, concentrating on squeezing the glutes as you return to the starting position. These can be done with weights or just body weight.
Second to the squat for bending and reaching is the deadlift. Traditional (not stiff-legged) deadlifts provide the form that should be used when lifting something heavy. Using a barbell or a set of dumbbells, start by bending your knees as you bend down to grasp the bar. Lift your chest and keep it lifted throughout the movement with a straight back. Exhale and press through the movement until you are in a standing position with your hips and knees locked. Don’t shrug or lean back at the top. Return the weight to the floor by pushing your hips back first. Bend your legs once the bar reaches your knees.
Overhead Dumbbell Press
Anyone who has stocked shelves knows the shoulders, traps, and lats come into play during this activity. Strengthening these areas can be done with the overhead press. Hold a dumbbell in each hand and sit on a bench with back support. Plant your feet firmly on the floor about hip width apart. Bend your elbows and raise your upper arms to shoulder height so that the dumbbells are at ear level with palms facing out. Exhale and push the dumbbells up and in until the ends touch lightly, directly over your head, and then lower the dumbbells back to ear level.
Front Dumbbell Raise
Like the overhead press, the front raise works the shoulders. The focus here is on the anterior deltoid head. This controls movements that are forward and backward. Think of holding a baby or a puppy out in front of you. Holding a dumbbell in each hand, lift the weights upward, arms out in front with palms facing down. Keep a slight bend in the elbows to reduce the stress on the joints. Pause when the arms are parallel to the floor. Return the dumbbells to the starting position at the thighs with a slow and controlled motion.
The core is a set of stabilizer muscles and is either directly or indirectly involved in every motion throughout the day. Twisting, bending, or reaching all involve the core. Strengthening this area can be achieved in a number of different ways such as the Russian twist, standing cable twist, or seated barbell twist.
These are just a few of the movements you can include in a full-body workout routine to improve your everyday function. If you’d like to find out more, or discover how to piece the exercises together in their most effective manner, contact a personal trainer today. If you’d like to speak to a UFC GYM trainer, find a location near you.