The 8 Best Exercises Personal Trainers Recommend for Every Workout

If you are a beginner or have a very limited time to work at the gymnasium, choosing the right exercises can be difficult, especially given the infinite number of options and variations. To help you strengthen strength and endurance as quickly as possible, I spoke to certified personal coaches, coaches and specialists to find the best exercises you can add to your training diet, which can all be adjusted to match your current fitness level.

1. According to the lifts of earth

The lifting of the earth is a compound exercise which makes you lift a heavy goods vehicle on the ground by leaning on the hips and by putting you back. There are many variations to choose, whether you are a beginner or a seasoned weightlifting. Certain variations include the lifting of Kettlebell soil, the lifting of Romanian earth, the lifting of conventional earth, the lifting of stiff legs, the lifting of sumo earth and the bar (or hexist bar).

“The lifting of the earth is an excellent exercise because it helps to strengthen the nucleus, the back, the shoulders, the muscles of the arms, as well as your glutes, quads, hamstrings and calves”, explains John Gardner, a personal coach certified NASM. He explains that the lifting of the earth is an essential exercise which stimulates the upper body and lower simultaneously, allowing more muscles to be engaged at the same time. “You will burn more calories and you will do an extremely effective exercise,” he said. Following the lifts of earth, your posture will also improve because of the way it targets your muscles and shoulders on the back.

If you plan to raise lifts of land, ask a personal trainer or an experienced weightlifting observe your form. A current error that people make when the earth lifts is executed is to squat (and to fold the knees too much) instead of covering the hips. Another error is to stop or round the back instead of engaging in the upper body and the muscles of the heart. This can cause an injury to the lower back due to the pressure it causes on the back. You should also be aware that you do not overcome your neck and head and you should keep it in a straight line.

If you have a history of chronic back problems, a spine injury or if you are pregnant, it is best to consult your doctor or your personal trainer before doing this exercise.

2. Push-ups

Push-up is beneficial to increase the strength of the upper body and target your chest, triceps, back and shoulders. Although it is a well -known exercise, it is also an exercise which is generally carried out incorrectly – even by experienced exercises.

“The right thing about push-up is that it can easily be changed to adapt to your skill level,” said Dr. Brittany Noel Robles, certified personal coach and Ob-Gyn. Certain modifications include a thrust against the wall, or with your raised hands on a slope to make it more difficult. Once you have mastered the push-up from these angles, you can wear it on the ground and practice them by changing the tempo or your hand positioning.

“Everyone should include pumps in their training because they are a functional exercise that results in real situations,” says Robles. “More specifically, the push-up leads to the functional movement model of the horizontal thrust, or the ability to push the objects of you.”

3. Pathof Press

The press to be overcome is an anti-rotation movement which limits the rotation of your spine. It is considered a basic strength training exercise that can be easily performed using a cable machine or a resistance strip. “Your transverse abdominis, or your internal belt, helps secure your lower back as a deep muscle in your heart,” said James Shapiro, sports performance -based coach in Los Angeles. “By activating it more and becoming stronger, you can increase your resistance in the compound movements and increase the activation of your rectus (your six) pack.”

There are variations that allow you to effectively determine your heart. To make this movement, you will need a resistance strip linked to a power rack (or a robust base) or a cable machine with a handle configured depending on whether you are standing or kneeling. You can make this movement while standing in a narcotic position, half lifted or highly scowl on the ground. If you have lower back problems, the press to be overcome can be done either seated or on the back on the ground. Shapiro recommends that beginners start with a very light weight and maintain the position when they breathe.

4. Inverted Row

The reverse row is an exercise that beginners and advanced exercises can do to strengthen their upper back. It also improves the scapular retraction, which can help you make pull -ups if your goal is to master them. As a general rule, the inverted line can be carried out using TRX suspension straps or using the bar from a dumbbell positioned on a rack above you while you are in an inclined horizontal position. Your arms must extend completely above you, while keeping your body on the ground.

“To make the reverse row more difficult, you can lower the bar, advance your feet forward, raise your feet on a box or add weight,” explains Chris Matsui, specialist in certified force and weightlifting coach in the United States. If you need a change, he suggests walking your feet further, lifting the bar or bending your knees.

5. Fendus squats

The split squat is an exercise to a single leg that forces you to use your kernel for balance. It targets your glutes, quads and hamstrings. There are also several ways to do them to make them easier or more difficult, depending on your level of physical shape. “It is not a technical exercise, so it’s easier to do with fewer compensation models to worry,” says Matsui.

The split squat can be carried out using dumbbells, a dumbbell, kettlebells or your own body weight. To make the exercise harder, you can place the rear foot on a raised surface to perform a divided bulgarian squat (another variation in the split squat) or to modify it, you can keep your rear foot on the ground and use your own body weight.

6. Address lumbard to squeeze

The squat dumbbell to be supported, also known as propellant, is a composed exercise that begins in the position of Squat before and ends with an air press. This complete movement of the body can be carried out using dumbbells, a dumbbell or kettlebells. It is a power exercise intended to be performed quickly when you go from a squat to support.

“From the point of view of packaging, with an adequate weight and the right tempo, this complete movement can really increase cardiovascular demand,” said Shinekwa Kershaw, a personal coach at Blink Fitness. She suggests that if you have knee limitations, be sure to squat only for parallel or just above this. This can also be done as a squat seated on a box or a chair. If you have any problems with the head, another option suggests that Kershaw suggests is to make a squat in Bice Curl.

7. Squats

The traditional squat is an important exercise because it targets the muscles of the lower body, such as your glutes, quads, hamstrings, abdominals – even upper body. You can load the squat using dumbbells, dumbbells, kettlebells and sandbags. “Not only is the squat a functional movement that imitates daily life, like sitting and standing on a chair, but it increases our anabolic hormones and is important for resistance to the spine and in the heart,” explains Natalie Yco, fitness coach based in Los Angeles.

There are also different variations of squat such as squat jumps, squats with a leg, rear squats, front squats, goblet squats, sumo squats and more. “Squats strengthen the muscle around the knee to help prevent knee injury and can help improve flexibility while moving through a deeper amplitude of motion,” said Yco.

If you are new in squats and you have to master movement again, Yco suggests trying the wall squats with a stability ball placed between your back and a wall. Start in a standing position with your feet with shoulder width and back against the ball, and lower yourself in a sitting position by folding your knees at a 90 degree angle. The goal is to keep the lower back firmly against the ball. This modification eliminates the stress of your lower back and facilitates acoming.

8. Swing Kettlebell

Kettlebell exercises have become popular even beyond the CrossFit crowd. A particular exercise that is a favorite among fitness experts is the Kettlebell swing. The complete exercise of the body uses your hips, nucleus, ischio-legs, glutes and upper body to produce an explosive movement. It is a great way to get cardio while strengthening your posterior chain (the back of your body).

“I love the two -handed Kettlebell swing because it is an exercise that strengthens the strength of the total body and also improves your cardiovascular fitness,” said Jennifer Conroyd, ACE certified coach and American athletics coach. Before doing the Kettlebell swing (or any other Kettlebell exercise), you should have an expert in Kettlebell training teaches you the right technique. Kettlebell training consists in mastering the technique before swinging or tearing heavy kettlebells.

“It is really a phenomenal all-in-one exercise and it is important to focus on a good posture and use your hips to generate the movement,” says Conroyd. If you learn to swing, she suggests modifying the movement by reducing the weight of the Kettlebell until you felt comfortable with the movement. If you have shoulder or lower back injury, you may not be the best candidate for Kettlebell swings and you should consult your doctor or physiotherapist before trying them.