Three great ways to boost your clients' fitness training in 2018
What better way to help clients make the most of their fitness training than ensuring each exercise in their routine tones multiple muscles at once?
These are known as compound exercises - they work multiple joints and muscles at once, boosting muscle size and strength as well as burning fat and general athleticism. This makes compound exercises a very useful addition to every client's fitness plan, allowing them to efficiently hit any number of weight loss, toning or endurance-related targets.
We've picked out three of the most effective compound exercises to share with your clients, next time you update their fitness training program:
This move is one of the best exercises for working the entire upper body - strengthening the arms as well as the back and core. What's more, performing a pull-up can be a big confidence builder; a sure-fire way to help clients feel good about how their strength and fitness is progressing.
How to: Place your hands on the pull-up bar in an overhand grip, slightly wider than shoulder-width apart. Hang from the bar and lift your feet off the floor, pushing your chest forward slightly. As you breathe in, pull your chest up until your collarbone is in line with the bar - then lower yourself back down until you're hanging from the bar again. Try to keep your elbows tucked in and your core engaged throughout for perfect form and best results.
This compound exercise manages to activate shoulder muscles as well as triceps, core and legs - it's brilliant for burning calories and increasing strength. If a client struggles with raising a bar overhead at first, this move can be completed with hand weights instead.
How to: Stand with your feet shoulder width apart, with a weighted barbell held at your collarbone. Bend your knees slightly, then raise the barbell up and over your head as you straighten your legs. Pause, when the barbell is held up directly over your head, then reverse the move to lower the bar back down to your collarbone.
3: Barbell deadlift
This is one of the most efficient exercises out there, in that it works such a wide variety of muscles across the body at once. As well as strengthening muscles in your upper and lower body, this move helps to improve your posture and form during other exercises, as it requires you to keep your back flat throughout. Because this exercise improves hamstring flexibility, it also results in a reduced risk of injuries from running, cycling or other lower-body exercises.
How to: Place a weighted barbell on the floor in front of you. With your feet shoulder width directly below the bar, bend your knees and keep a straight back as you reach down to take hold of the bar. Pull the bar up, slowly and carefully, straightening your knees as you do so and always keeping your back straight. Once you're standing straight, your hips should be pushed forwards against the bar. Slowly reverse this move by bending your knees and lowering the bar to the floor.