Health & Fitness The Only 5 Exercises You'll Ever Really Need

17:53  21 april  2017
17:53  21 april  2017 Source:   Esquire (UK)

The top 4 workouts to avoid if you're trying to lose weight

  The top 4 workouts to avoid if you're trying to lose weight We encourage all types of fitness, for more reasons than just weight loss. However, if you're focusing on dropping pounds, are there types of exercises you should flat-out avoid? We asked certified personal trainer John Rowley - International Sports Science Association (ISSA) director of wellness and founder of UX3 Nutrition - for his opinion on the matter. While we still encourage anyone to give these workouts a shot (in fact, we love all of them!), these four may not give you the results you're looking for if weight loss is your top priority.

You need to enter a correct e-mail address. Will be used in accordance with our Privacy Policy. Search. The Only 5 Exercises You ' ll Ever Need .

Someone had asked me if I could only choose 5 exercises , what would they be? Which 5 do I think are essential to anyone’s program? The great thing is you don’t really need much equipment to do any of them.

  The Only 5 Exercises You'll Ever Really Need © Associated Press A man's fitness routine, much like his choice in films, women, clothes and favourite reptile (Komodo dragon - closely followed by the bearded dragon - since you asked), is a subjective affair. But there are still some exercises that will work, no matter who you are.

Yes you've probably heard of them already, but sometimes - in the face of a pre-summer fitness slump - its best to strip back your routine and go with the maneuvers that have been chiseling rigs for generations.

Here we present the only fitness moves you'll ever really need to know, plus how you can combine them into a quick, effective work-out to compliment all that extra training you're definitely doing right now.

Nick Jonas gets ripped arms and abs with 6-day-a-week workouts

  Nick Jonas gets ripped arms and abs with 6-day-a-week workouts Nick Jonas gets ripped arms and abs with 6-day-a-week workoutsGettin it today...

Meaning your workout needs just five exercises , one from each of these categories: push (pressing away from you ), pull (tugging toward you ), hip-hinge (bending from the middle), squat (flexing at the knee), and plank (stabilizing your core).

Ever wonder which ab exercises really work? (photos: Getty). Take a look around your gym: There’s no end to the array of abs exercises that guys are churning out. The Only 5 Full Body Exercises You ’ ll Ever Need .

You've got this!

How It Works

To start with, perform each exercise for two sets of 10 -15 reps. Try and take no more than 10 seconds rest in between sets if you're really looking to push yourself.

We've added a general structure that flows between push, pull, legs and abs, but feel free to experiment.

Finally, try and avoid performing this routine more than 3-4 times a week. Even elite athlete's need some rest.

1 | Pull-Up

In terms of versatility, there really is no better exercise for your back, lats, biceps and even your abs than the pull-up - and you're working them all at the same time.

If you're looking for that enviable V-shaped torso, then the pull-up has to be in your repertoire.

As simple - and difficult - as spreading your arms shoulder width apart, with your palms facing out, and pulling yourself up on a bar... the key with the pull-up is to nail your form before you add too many reps, lest you want to get injured.

Are you fit enough for your age?

  Are you fit enough for your age? This will tell you – by decadeSo, if your exercise routine has fallen by the wayside of late, or you're simply wondering how you're REALLY doing compared to other people your age, then listen up because gym chain has released a new guide that will let you tell if you're fit enough, whether you're in your 30s or your 70s.

These five exercises are the only ones you ’ ll ever need . Squats not only help you build a powerful lower body, but also work your abs, back, and really to some extent, your entire body.

The primary focus though, is on compound exercises , which provide the greatest benefits – and really the only resistance exercises you ever You might even only need to workout once a week. Ideally you ’ ll have at least one rest day in between workouts with 2 or 3 days in a row, once a week to recover.

2 | Push-up

This can be swapped out for a bench press if you happen to be in the gym, but if you're pushed (get it?) for time and or space, then the humble press-up is hard to beat.

Endlessly customisable, just make sure that your back is straight, abs are tight and that descend as slooooow as possible. You'll be surprised at just how effective a push-up is when done with proper, considered form.

3 | Kettlebell Swing

An often overlooked element of a workout, it's important to have at least one move that works those silky hips of yours.

The deadlift is the daddy of all hip-hinge movements, but we prefer kettlebell swings thanks to their less strenuous nature. Plus, you don't even need a gym to perform them... but you do need a kettlebell.

Fantastically simple, just keep your knees soft, your back straight and launch the kettlebell above your head without letting your wrists bend back. Once the weight falls back between your legs, use your momentum to throw it right back up there.

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The only 5 exercises you ’ ll ever need . What if you had to choose only five muscle-building movements for every workout? You don’t need a ton of variety to hit the major and minor muscles responsible for making you a powerhouse.

It turns out you need only nine exercises . Ever . And I suggest you go barbell or go home. There’s nothing quite like lifting a really heavy object off the ground to build strength in your lower body.

4 | Squats

Another seemingly-simple move that is, nevertheless, highly-effective: the humble squat works your quads, calves and glutes, while also strengthening your core and testing your flexibility.

Perform with either a bar resting behind your shoulders or with nothing but your body weight. Just keep your back as straight as possible while lowering and make sure you're not lifting those heels off the ground.

5 | Plank

We get it, you don't want to do it because it's pretty boring, but the plank really is the boss when it comes to ab exercises. The crunch (a waste of time if you ask us) doesn't even compare.

Working every part of your abdomen, as well as strengthening your back and sorting your posture, aim to perform two minutes of solid plank, before spicing things up by raising either leg, or going up onto your side.

B-B-B-B-ONUS CARDIO!

Ok, so you've got this all down, right? But if you're looking to add a sixth, fat-burning, element into it your easy routine then we've got the solution, friends.

Sprints.

Find some space, run as fast as you can for 10/20/30 seconds and use the jog back as your rest. Perform 10 times and just see how tired you are. So simple in theory. So horrible in practice.

9 mistakes you're making when doing squats

  9 mistakes you're making when doing squats No.7 is so important

The Only 5 Exercises You ' ll Ever Really Need . Take your routine back to basics with the help of these easy-to-perform exercises. Most Popular. GIF. Pin. Apr 20, 2017. Share. Tweet. Text. Share. E-mail. A man's fitness routine, much like his choice in films, women, clothes and favourite reptile

Take your routine back to basics with the help of these easy-to-perform exercises .

While you can do this on a running machine, it doesn't quite replicate the fury of trying to run really f****** fast outside. Enjoy.


This Challenging Stair Workout Is Guaranteed to Work Your Entire Body

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This Challenging Stair Workout Is Guaranteed to Work Your Entire Body: <p>If you have a set of stairs and a pair of dumbbells, you can get in a solid heart-pumping, butt-kicking, arm-toning workout - and in just 13 minutes! You can spare that in your day, right? </p><p><strong>Directions:</strong> Grab a pair of 3- to 10-pound dumbbells, or two sets so you can use lighter or heavier weights depending on the move, and let's get started. Here's the workout with explanations of each exercise below. </p><p>Note that if any of the moves are too difficult, focus on one part of the move - either the legs or the arms. You can also just skip the dumbbells altogether and hold imaginary weights.</p>One minute of stairs: hold a dumbbell in each hand by your side and walk up and down the stairsOne minute of step-ups One minute of stairsOne minute of step-ups with shoulder pressOne minute of stairsOne minute of forward lunges with bicep curlsOne minute of stairsOne minute of step-ups with dumbbell to kneeOne minute of stairsOne minute of step-ups with butt kick and triceps kickbackOne minute of stairsOne minute of backward lunges with wide bicep curlsOne minute of stairs<p>Related:<br><a href=12 Dumbbell Exercises For Strong, Chiseled Arms
This 10-to-1 Bodyweight Workout Takes Just 4 Minutes

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This Challenging Stair Workout Is Guaranteed to Work Your Entire Body


5 Next-Level Exercises To Break Your Boring Fitness Routine .
The key is learning new workout vocabularyIf you're looking for a joint-friendly shoulder exercise, this is it. A "landmine" is a tool where one end of a barbell is locked into a fulcrum while the other end travels in an arc. As you push up, your hand moves further away from your body, which reduces the stress on your joints compared to a normal shoulder press. "Half-kneeling" is the same as when you "take a knee"-one knee on the ground, both knees at 90-degree angles. By lifting weights in this position, you target your core and hips and improve your stability. (You also won't be able to cheat with your legs or overarch your back.

Source: http://uk.pressfrom.com/lifestyle/health/-144892-the-only-5-exercises-youll-ever-really-need/

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