Doing regular exercise is essential in one’s life. One must be both physically and mentally fit and exercising plays an important role in our life in keeping us physically and mentally fit.
If we don’t exercise regularly then we’d quickly get susceptible to different diseases overtime. Just like eating food and getting to work every day are essential aspects of lifestyle, exercise is also crucial in daily life. Optimally one should at least exercise about 4 days a week. Exercise will eventually help in oxygen levels and blood flow in the body too.
There are different types of exercises that one can do to stay fit and active. Some of them are Aerobic exercises, Strengthening exercises, Flexibility exercises, and Balancing exercises.
Today we are here to discuss Full-body workout and it’s benefits, So let’s get this started
What is a full-body workout?
The term “Full-body workout” is quite self-explanatory and is more than just a regular exercise. A full-body workout targets multiple muscles simultaneously in every day workout. These are the compound movements that do not work on a single muscle but work on multiple muscles in the same exercise. It involves less volume of exercises but it increases the frequency of training.
A full-body workout can build muscle mass much faster than the traditional weight lifting methods such as split workout. A great full-body workout will target the upper body, the core, the lower body, and elevates the heart rate. Full body workout is not about one single movement or exercise but about the combination of different moves with some rest in between.
A full-body workout is quite effective for everyone starting from complete beginner to advanced athlete as well. The best thing about a full-body workout is that there’s no need for special equipment as the bodyweight resistance is enough for the workout.
Benefits of Full-body workout?
Multiple growth periods:
As compared to the regular bro split routine in which every muscle group gets worked 4 times a month, The full-body workout routine will target every muscle group every time that one works out so the growth period for each and every muscle increases. If the volume isn’t too high and the diet is in check then the muscle will grow in multi periods. This directly affects faster growth in muscle than the regular split workout.
One can hit more body parts in the same or less amount of time and also quickly move between exercises reducing the recovery time needed before starting the next set.
Muscle mass and activation:
Full-body workout is great because of its greater muscle activation compared to the normal split workout where you employed each muscle in isolation. Muscle activation will enhance the communication between your neurology and your muscle.
According to research conducted it has been proved that the subjects who followed full-body workout had improved testosterone-cortisol ratio in the body. Higher the testosterone-cortisol ratio the greater the muscle mass and strength.
Greater fat loss:
According to research, it has been proven that the entire body style training can improve fat loss greater than a standard split workout. New Zealand researchers have tested this and located that the subjects who do an entire body style workout 3 times a week lost much more body fat than those employing a typical split sort of training.
Full body training appears to influence fat loss through gene activation which is critical for the results that you get whether it be muscle mass or fat loss. Gene activation keeps the metabolic processes revved up in every single muscle all day long, so you’re essentially burning more fat and carbs to fuel the rest of the day with Full-body training.
Better flexibility and strength:
Full-body workouts are great to help maintain range of motion and basic body movements. As we age our flexibility and strength can decline. Full-body workouts help to slow this decline because you are recruiting multiple muscles to work together as a unit. Just as they must do as you move through your daily routines. These workouts will help you improve your ability to function on a daily basis.
Great overall health:
As the full-body workout activates the genes in every muscle fiber every single day it keeps the metabolic processes fired up and keeps the overall health in check.
Full Body workout at home for men without any equipment
Push-ups:
Push-ups are one of the most common and most effective exercise one can do without any equipment
- Place your hands flat on a mat or floor with arms straight right above your shoulders, abs tight, holding your body in a push-up position.
- If you are a beginner you may keep your knees on the ground.
- Lower your body to the floor with your chest an inch or two away from the floor.
- In addition, push your torso back up until your arms lock.
Crunches:
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your fingertips behind your ears.
- While on the floor pull your shoulder blades back so your elbows are out to the side.
- Therefore tighten your abs and then raise your body up towards your knees, shoulders should be lifted off the floor.
- Keep your head looking straight. No chin on chest and do not pull the head forward.
- Rollback down to the starting position.
Dips:
- Take an exercise bench or chair and While on the edge of a sturdy bench sit with your hands placed next to your hips and make sure your fingers are over the edge of the surface so that your palm is planted firmly.
- Inch forward with your feet so that your hips come off of the bench. Your knees should form a 90-degree angle and your thighs should be parallel to the floor. Be sure to keep your shoulders back and down.
- Tighten your abs and slowly lower yourself using your arms towards the floor by bending your elbows. Keep elbows in.
- Slowly push yourself back up to the starting position, squeezing your tricep muscles at the top of the movement.
Plank:
- Position your body as if you are about to do a push up with your forearm on the floor.
- Ground your toes into the floor and squeeze your glutes.
- Neutralize neck and spine by looking at a spot on the floor a foot beyond your hands, with your head in line with your back.
- Finally, hold the position for 60 seconds without compromising your breathing, however, start at 20 seconds and increase gradually over time as you become more comfortable performing the plank.
Squats:
- Stand with your back flat against a wall. The feet should be shoulder-width apart and heels away from the wall. Keep knees in line with heels, not out in front of toes.
- Breathe in and exhale as you squat by “sitting down” as far as you can comfortably go. Don’t drop buttocks lower than knees and keep knees in line with heels.
- Tighten abdominal muscles and flatten back against the wall. Or, place a ball behind your back to keep you from moving too far forward. Inhale as you return to standing position, pushing up through heels to work the muscles in the back of your legs and buttocks.
Full Body workouts at home for men with equipment
Bench press:
- Lie down on the bench so that the bar is sitting directly over your eyes. Grab the bar with a width just beyond your shoulder length
- Straighten your arms to lift the bar up. Move the bar so that it’s balanced directly over your shoulders.
- Lower the bar to slightly below your nipples while slightly tucking your elbows and keeping your forearms vertical and directly under your wrists.
- Press the bar from below your nipples to directly above your shoulders. The bar should not travel straight up and down, but rather slightly back towards the starting position.
Standing overhead press
- Set up your rack such that the bar is around shoulder height. Grab the bar with an overhand grip slightly wider than shoulder-width. Lift the bar off the rack and take a couple of steps away from the rack.
- Take a deep breath in, hold it, and then press the bar up. You’ll have to ensure your head is not sticking forward in order to do so.
- Bring the bar to your shoulders after each rep while exhaling your breath
Drag curls:
- Grab a weighted bar with a shoulder-width grip and let it hang in front of your body.
- While keeping the bar as close as possible to the front of your body, drag the bar up alongside your body by contracting your biceps. Your elbows should naturally move backward behind your body.
- Control the bar back to the starting position and then repeat the same.
Pull-ups:
- Grab the pull-up bar with an overhand grip slightly wider than shoulder-width.
- Pull yourself up by pulling your elbows down to the floor, you want to think about pulling with your elbows as opposed to pulling with your hands.
- Lower your body in a controlled manner until your arms are straight, and then repeat for another rep.