Types of Exercises

TYPES OF EXERCISES

WHAT ARE THE DIFFERENT TYPES OF BODY EXERCISES?

Farmers Walk

There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements

aren't available. Begin by standing between the implements.
After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

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Hollow Rocks

You can thank the Crossfit crew for popularizing the “hollow rock,” a gymnastic staple that’s a lot harder than it looks. When done properly, the hollow rock will strengthen

your core better than just about any other exercise.
Lie down face up with your arms and legs both extended and about one foot off the floor. The goal is to be the shape of a rocking chair. Then, much like a rocking chair, start moving back and forth while keeping your body stiff and without raising your arms and legs.

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Weighted Squats/Lunges

Squats and lunges both use glutes, quads and hamstrings. However, a single leg exercise, such as lunge, activates more the gluteus medius muscle for stabilization

on one leg.
Lunge and squat can be tweaked for different muscle activation
Leaning forward in a lunge means more work for glutes and hamstrings. Keeping body upright makes quads do most of the work.
Squatting to parallel uses mostly quads. Going lower, or taking a wider stance, activates more glutes and hamstrings.

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Box Jumps

For the fitness enthusiast, it’s a great time to be alive. We’re at the peak of the industry’s information age, with purportedly new training techniques cropping up

everywhere we look.
This is good. What’s not so good, however, is when people take these techniques into the gym and use them the wrong way.

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Plank

Planking (no, not that bizarre craze) is a simple but effective bodyweight exercise. Holding the body (light as a feather) stiff as a board develops strength primarily in the core—

the muscles that connect the upper and lower body—as well as the shoulders, arms, and glutes.

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Descending Pull-Ups

Grip an overhead bar or rings and get into the top most position of the pull-up exercise (see flexed arm hang position - arms flexed and chin above the bar).

Use a partner or bench to help get into position if you're not strong enough.
Slowly lower yourself down, taking as much time as possible, into the dead hang position (arms fully extended).
Get back to the starting position and repeat the process.

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Dumbbell Flies

Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other. Then using your thighs to help

raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

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Dumbbell Upward Press

While different exercises focus on different muscles, all the parts of the body are still required to work together, making upper body exercises essential for the successful

athlete.

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Body Weight Burpes

Strong arms and shoulders can also give runners an essential boost of speed and a solid upper body can help them maintain balance. Toned and strong arms will

also help propel you in other exercises that rely heavily on your legs.

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