Multi-joint exercises at home, or how to transfer effective training from the gym to your four walls

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It takes approx. 3 minutes to read this article

Groups of multi-joint exercises are often performed on a daily basis, and we are not fully aware of it. How to use body movements more effectively and engage more muscle parts?

What are multi-joint exercises?

During training at the gym, the exercises performed can be divided into complex and isolated ones. The first of them (also known as multi-joint exercises) involve more muscle and joint parts at the same time, and strengthen a larger surface area of the body. Isolated exercises are such movements which engage only specific parts, for example, one joint or specific muscles. Both types of exercise are part of strength training, but they are used for different purposes

Multi-joint exercises are more suitable for beginners and those who want to improve their overall fitness and endurance. They do not require complicated equipment, so it is easier to perform them at home. What is interesting, we perform multi-joint exercises every day without being aware of them. This happens during morning stretching, walking, bending or walking up the stairs

Multi joint exercises at home

The most popular multi-joint exercises include deadlifts, squats with a load, sit-ups, barbell presses, barbell raises, leg raises, planking, reverse bench push-ups, dumbbell overhead carries, and rowing with a grip. To perform these exercises at home, first of all you need space. Home gym equipment for training consisting of multi-joint exercises is small and does not require additional preparation. The most demanding element in the basic set may be a bar, while the barbell can be replaced with dumbbells, and the bench for pressing with a chair. The effects of compound exercises can also be increased with the use of training rubbers, which will further strengthen the work of muscle parts and increase their load slightly during physical activity

Sample training plan

The visible effects of systematic multi-joint exercises can be achieved only when combined with a proper diet, so when planning specific training units it is worth taking care of a proper menu as well. Multi-joint exercises are an effort for the entire body, so in addition to the plan for exercise, you should also plan time for recovery and rest. A standard workout based on compound exercises should involve all muscle parts evenly, so that the body can simultaneously gain strength and model muscles

The training plan should include such exercises as goblet squat, push-ups, rowing with dumbbells, pull-ups with a bent grip, or bending forearms with dumbbells. All these exercises should be performed in 4 series of 10 repetitions. If you have enough space in your home gym, it is worth adding to this set also the deadlift. Athletes with slightly less space can perform a plank, in 4 series of 30 seconds each.

Main photo: Brian Wangenheim/unsplash.com

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