7 Essential Exercises for a Powerful Body

As much as physical strength and conditioning is deemed vital by many, there surely is an ideal physique that people target, fitness wise. It does not matter if you are a sportsman, martial artist or only a fitness freak, a training schedule is a must. While reading this blog, you will understand the significance of seven exercises that are important if one wants to develop their stamina, flexibility and strength. The exercises are simple enough, yet have the potential to significantly change the way that your body looks in the long run. Let’s get started.

Push-Ups: As an Exercise for Enhancing Strength

Push-ups as an exercise are effective at targeting muscles such as the chest, shoulders, core and triceps along with other muscle groups.

• What Recruits Muscle: This coupling of the upper body and push-up works on both muscle groups, your arms and your torso, which is great for developing strength together with endurance for combat and other physically rigorous sports.

Instructions to be Followed:

·         with your arms at shoulder level, lie face down on the floor till your torso is parallel to the ground

·         While keeping your arms bent at a 45-degree angle, raise your torso and push your upper body back up until your elbows are also Stretched Out

·         Lower your torso and return back to your initial position

• Expert Advice: Keep your hips and torso tight so as to maintain a neutral position. With your upper and lower halves parallel to the ground, do not bend your hips to sag. Also, if you are starting off then do use push-ups that are modified.

Squats: The Foundational Movement for Total Body Strength Building

Squats are a vital exercise for developing the lower body as they focus on targeting and improving muscular strength in the core, glutes and legs.

• Why They Work: Squats are an effective exercise that enhances overall fitness by imitating some of the basic movements one does daily like sitting down or standing up.

• How To Do It:

·         Stand with feet shoulder length apart.

·         Instead of lowering your upper body, move your hips backwards and downwards as though you are lowering yourself onto a seat.

·         Move back to the starting position.

·         Avoid letting your knees cave in and try to remember to keep them in line with your toes.

Plank: Core Stability Superstar

According to statistics, the plank is a great tool for stabilizing muscles in the torso.

• Why They Work: It strengthens your core, postures the body and lowers the chances of having back pain.

• How to Do It:

·         Position yourself in a prone position and while staying in this position, support your body on your forearms and toes.

·         Your body should be kept in a straight position, without any curves, from your head to your heels.

·         This position should be maintained for the longest duration possible.

Don’t let your hips go lower or higher than the right position and throughout the exercise don’t forget to tighten your tummy.

Deadlifts: Total Body Power

Deadlift targets the back, glutes, hamstrings and abs helping to improve their strength.

• Why They Work: This is a multi-muscle exercise, which makes a great increase in the overall strength and muscle coordination of the body.

• How to Do It

·         Place the barbell on the floor in front of you as you stand with your feet apart shoulder-width.

·         Keep your knees bent to grasp the barbell.

·         Begin straightening your legs and hips in order to lift the barbell upwards.

·         Even though you are previously lifted the barbell, now lower it back to the grounds.

Tips: Make sure your shoulders are not rounded and your back is straight.

Pull-Ups: Upper body sculptor

Pull-ups help in strengthening the muscles of the upper body and also improve their vertical endurance.

• Why They Work: They engage the back and shoulders as well as the arms, so they are multi-joint lifts which are core centered.

• How to Do It:

·         Prepare a pull up bar with an overhand grip.

·         Pull your body up and over the bar until your chin is raised above it.

·         Carefully lower your body again.

Tips: If pull ups are difficult, then start with assisted pull ups or doing negative reps.

6.   Lunges: Dynamic strength for the legs

Lunges allow to work on the muscles of the legs and glutes and also work on legs balance issues.

• Why They Work: They can boost the support function of the lower limbs and even help to correct muscle asymmetries.

• How to Do It:

·         Posture correctly and step out with one leg in front of you.

·         Get your body down so that your knees at an angle to the floor of 90 degrees.

·         Move back to where you started.

Tips: Maintain a straight back position while keeping your knee in alignment with your toes.

HIIT: An Exemplary Cardio Workout.

A high intensity interval training refers to incorporating workout sets at a high intensity with intervals when one can brief rest.

• Why They Work: Help in losing weight, keep the heart healthy and strengthen metabolic activities in the body.

• How to Do It:

·         Select any form of exercise be it sprinting, jumping jacks.

·         Put in maximum efforts for 20-30 seconds.

·         Take a break for 10-15 seconds and repeat for 10-15 minutes.

Tips: Ensure to start with a warm up and perform the exercises with proper form.

How Taekwondo Program Complement These Exercises

These exercises when sequenced with a taekwondo classes program can achieve extraordinary outcomes. It provides core stability, supplies joints and improves mental focus making it a perfect workout for all.

Conclusion

To build a commendable physique takes time and intense training with a while schedule of workouts for your body. One must achieve balance of all critical elements for achieving desired fitness levels. Proper diet, professional advice, ample sleep are mandatory when wanting to achieve one’s ultimate fitness goals. You can also create a good impact on your fitness motivation by taking Taekwondo classes.

About the Author

As a licensed fitness trainer and health blogger, Emily Grey has a strong inclination to help people achieve their fitness dreams. In her 10 years of experience, she has had a focus on strength training, functional performance and wellness in a holistic manner. Emily is a movement enthusiast and she measures her success in terms of the change that she brings about in people through her books and coaching sessions.