How To Ssave Time In The Gym With Multi-joint

Now that we’re in the new year many woman have started their health and fitness journey. What does this mean? The gyms are packed and at times you’ll be waiting in line for machines or weights. But are those machines worth waiting for?

To maximize your time at the gym I suggest you perform as many multi-joint exercises as possible. Multi-Joint exercises are exercises in which you use more than one joint to accomplish a given exercises. If you’re really busy and still want to get an amazing full body workout in a fraction of the time then multi-joint exercises are right up your alley. However, saving time is not the only benefit multi-joint exercises possess. They’re also excellent functional exercises that will help condition your whole body. The main difference between multi-joint exercises and single joint exercises are the number of muscle groups used.

For example to perform a bicep curl you would only call the elbow joint into play and would be working only one muscle group - bicep. Now lets look at a basic row. This exercises uses the elbow joint as well as the shoulder joint. Not only does this mean that you’ll be working the bicep muscle but you will also be working your back muscles (teres major, teres minor) all at the same time. So in the same amount of time you take to do bicep curls you can work your biceps as well as your back muscles with the row.

Here’s a short list of multi-joint exercises you can do, so you don’t have to spend a crap load of time in the gym.

Row – front of the upper arm, upper back muscles

Shoulder press – shoulders, back of the upper arm

Push up – shoulders, back of the upper arm

Squat – butt, back of the upper thigh, front of the upper thigh

Lunge – butt, back of the upper thigh, front of the upper thigh

Horizontal leg press – butt, back of the upper thigh, front of the upper thigh,

Pull ups – front of the upper arm, upper back muscles,

Dead lift – back of the upper thighs, lower back

Try them out them out the next time your in a gym and I guarantee you’ll have a better workout in less time.



Banana Split Special

Here’s a recipe that’s sure to perk you up in the morning.

(Just don’t replace the oatmeal for ice cream!)

Ingredients:

2 scoops of cooked oatmeal

1 banana split lengthwise

Handful of blueberries

Handful of strawberries

1 cherry

pinch of cinnamon

Driections:

1. Place oatmeal on top of split bananas
2. Sprinkle toppings of your choice on top

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