Every exercise targets a specific muscle or group of muscles within the body. This is common knowledge to almost everyone. What many people don’t know is that if you execute certain movements in just the right way you can also work other muscles simultaneously. This is how many individuals achieve such high rates of success when performing exercises that target specific areas of the body such as the core, chest, back, arms and shoulders.
There are four basic exercises that when done properly can effectively work all of these muscle groups thereby increasing the success of daily workouts.
Exercises for core muscles
The chinup and knee raise is done by hanging from a chinup bar with the hands at shoulder width using an underhanded grip. While pulling your chest upward to the bar raise your knees to your chest at the same time. Hold for a second or two then slowly lower your body and knees simultaneously. If you are unable to execute chinups just raise your knees. It is recommended to perform this exercise up to ten times or as many as you can complete.
Stand with your feet should width apart and your knees slightly bent for the standing single arm shoulder press. Hold a dumbbell just beyond your shoulder with the palm of your hand facing toward you. Raise your arm until your arm is completely straight then slowly lower to beginning position. Perform 10 of these sets with each arm.
Core muscles exercises
The pushup and row exercise has you start in a pushup position while grasping a pair of hex shaped dumbbell weights placed shoulder width apart. The palms of your hands should be facing inward during this exercise. There are three steps to the completion of this exercise. First lower your body and hold for a second and push your body back up. Then pull the weight in your right hand up until it is even with the side of your chest. Hold it there for a second and lower it and repeat this action with left arm. Perform these steps ten times.
The exercise known as the lying triceps extension requires the use of a weight bench. Begin by lying on your back on a bench with both feet flat on the floor. Hold a set of weights in each hand at arm’s length above your head with the palms of your hands facing toward each other. Without moving the upper part of your arms, use your elbows to lower the weights until they are parallel to the floor. Hold this position for a second then raise back up. Repeat until you have completed 12 cycles of this exercise.
Each of these exercises targets specific muscles and when done correctly can have a tremendously beneficial effect on a number of different muscle groups within the body. By targeting each of these muscle groups you can increase muscle mass within a relatively short amount of time giving your body a much leaner and more muscular appearance which after all is the overall goal.