Joint exercises are an excellent way to get your entire body
physically fit and fully functional. Multi-joint exercises, also known as
complex exercises, are one form of these exercises. Some of the multi-joint
movements that you can perform include step-ups, lunges, leg presses, dead
lifts, push-ups and squats. Step-ups engage the lower body muscles. Leg presses
encourage increased muscle growth to the quadriceps, hamstrings, calves and
glutes due to the heavier resistance involved. Dead lifts increase muscular
mass in both the lower and upper body. Push-ups increase muscular mass in the
chest, shoulders, back and triceps. Squat exercises vary but generally focus on
the quadriceps, hamstring, calves and glutes. They help to develop your hip and
thigh muscles.
Benefits
of Multi-Joint Exercises
Multi-joint movements are regarded as more beneficial to the
body than isolation exercises. This is because they engage various muscles
within the body which work simultaneously to yield several benefits. You also
burn more calories during multi-joint workouts than isolation exercises. This
is due to an increased metabolic rate which results in more fat loss. It helps
you to develop a lean, strong body. Multi-joint workouts also help to increase
your resting metabolic rate (RMR) after exercise significantly. This enhances
increased fat-burn and supports an effective weight loss program. The risk of
injury is significantly lower during complex exercises. The simultaneous
activity of various muscle groups creates a harmonious pattern that promotes
safety as you workout. This decreases the risk of injuries during workouts. It
also helps you to develop a fully functional and fit body.
Disadvantages
of Multi-Joint Exercises
However, multi-joint movements may fail to develop a
particular area of your body to the desired level. This is because certain
muscles during the exercise bear more of the load than other muscles. For this
reason, you may want to complement multi-joint movements with single-joint
movements.
Compound Exercise #1: Squat Jump Into Lunge
Target
Muscles: Quadriceps,
Hamstrings, Calves and Glutes
-
Set up a barbell on a rack, then slowly lift it off of the rack and onto the
back of your neck. *The barbell should be a light/moderate weight that will
allow you to confidently jump up without getting injured.
-
Ensure your feet are shoulder-width apart.
-
Jump straight up into the air and land into a squat position.
-
On completion of the squat go straight into a lunge, right leg in front of
left, then lunge your left leg in front of your right. This constitutes as 1
rep.
Perform
12-15 reps x 8 sets
Compound Exercise #2: Hanging Clean Into A Front Squat
Target
Muscles:
Quadriceps,
Shoulders, and Calves
-
Lift the barbell from the rack/ ground and ensure the weight isnt overloaded.
-
Lower yourself into a squat and hold the bar in front of your shins with a
shoulder-width, overhand grip.
-
Then shrug your shoulders as you pull the bar straight up and rise onto your
toes.
- As
the bar approaches chest height, bend your knees and swing your elbows forward
to catch the bar in your fingers.
-
While keeping your elbows high, lower your body until your thighs are parallel
to the floor, then push back up and lower the bar to the starting position.
Perform
12-15 reps x 8 sets
Compound Exercise #3: Deadlift Into Bicep Curl
Target
Muscles: Quadriceps, Shoulders, Calves,
Biceps
-
Squat down and grasp a barbell with a shoulder width or slightly narrower
underhand grip.
-
Standing with your feet shoulder width apart, your knees slightly bent, and
your back straight, draw your abs in and lift the bar by extending hips
and knees to full extension.
-
Then curl the bar by bending at the elbows, bringing your wrists to your
shoulders and keeping your elbows in a locked position.
-
Extend your arms and return the bar to the standing position at your thighs.
-
Return to the starting position by bending at the waist and bringing the bar
back down to just above the floor.
Perform
10-12 reps x 6 sets
Source:
http://www.fitday.com/fitness-articles/fitness/exercises/what-are-multi-joint-exercises.html
http://www.muscleandfitness.com/workouts/workout-routines/3-compound-combination-moves-total-body-fitness?page=3
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