How Compound Movements Can Help You Bulk Up & Build Muscle

If Bollywood superstars Can turn upside down in the drop of a hat, what stops you? Try these intensive composite movements to build muscle!

1. Langbonel squat

1. Place a bar on a rack directly under the shoulder size and load the weight plates
2. Hold the rod with your hands outside the shoulder width, step under you and rest the barbell on your back.
3. Raise the rod from the frame by pressing your legs up and taking a step back out of the rack. Place your feet shoulder width, bend your knees slightly, pull in your lower abdominal muscles and put your head in harmony with your spine, and look forward to the front.
4. Start crouching when you are positioned correctly by bending together to your knees and hips to lower your body. Keep your heels flat on the floor.
5. Push yourself back into the starting position and reflect the descent
6. Repeat this for the recommended amount of repetitions

Repetitions 8 – 12

2. Langbonel bench press

1. Lit back on a flat bench. Lift the rod out of the frame with a medium -wide handle and hold it over you with closed arms.
2. Breathe in and get down slowly until the pole touches your middle chest.
3. Repeat the movement for the prescribed amount of repetitions.

Repetitions 8 – 12

3. Lang dumbbells

1. Grip the rod with shoulder width or a little wider rack or mixed handle
2. Crouch down
3. Lift
4. Pull your shoulders back to the hub back
5. Run back and repeat.

Repetitions 8 – 12

4. Military press

1. First set up a barbell that is about the chest high on a stool shelf.
2. Bend your knees slightly and lay the barbell on your collar bone. Raise the barbell and hold it on your chest. Take a step back and position your feet shoulder width of each other.
3. Lift the bar over your head by closing your arms. Hold on your shoulder level and lightly in front of your head.
4. Slowly lower the pole to the inhalation to the collarbone.
5. Raise the bar again as you exhale.
6. Repeat this for the recommended amount of repetitions.

Repetitions 8 – 12

5. Lang dumbs shrugs the armpits

1. Stand with the shoulder width of your feet straight
2. Hold the barbell with a pronated handle
3. Lift your shoulders as far as possible while exhaling and keep the contraction for a second
4. Slowly return to the starting position while inhaling
5. Repeat this for the recommended amount of repetitions

Repetitions 8 – 12

6. Lang dumbbell

1. Hold a barbell with a pronounced handle (palms down), bend your knees lightly and bring your upper body forward by bending to the waist while holding your back straight until it is almost parallel to the floor.
2. If you now keep your upper body stationary, breathe out and lift the barbell towards you. Hold the elbows close to the body and only use the forearms to keep the weight. Press the rear muscles together in the top place and keep a short break.
3. Then inhale and slowly take the barbell into the starting position.
4. Repeat this for the recommended amount of repetitions.

Repetitions 8 – 12

7. Weighted pull -ups

1. Attach a weight to a diving belt and attach it to your waist. Grab the pull -ups with the palms of your hands forward.
2. Bring your upper body back about 30 degrees while creating a curvature in the lower back and sticking out your chest.
3. Exhale and pull your upper body up until your head is in your hands. Concentrate on pressing your shoulder blades back and down as you reach the top position.
4. After a short moment at the top contractual position and slowly restore the upper body back into the starting position with extended arms and fully stretched LATs.

Repetitions 8 – 12

8. Delay crunches with weight

1. Secure your legs at the end of the branch and lie down
2. Now put your hands slightly on both sides of your head and keep your elbows in
3. While you press the little one of your back into the bank to better insulate your abdominal muscles, start rolling your shoulders.
4. Keep pressing your lower back as hard as possible when you pull your abdominal muscles together and exhale. Your shoulders should only appear about four inches from the bank and her lower back should stay on the bench. Close your abdominal muscles at the top of the movement hard and keep the contraction for a second. Tip: Concentrate on slow, controlled movement – do not cheat yourself by using swing.
5. After a second contraction, slowly start the starting position as you inhale.
6. Repeat this for the recommended amount of repetitions.

Repetitions 8 – 12

9. Kettlebell clean and press

1. Take the kettlebell with both hands so that you can swing between your legs
2. Hold your upper arms on your sides and use
3. I immediately use a uppercut movement with both bells between your forearms and biceps (this is referred to as a rack position)
4. Press the kettlebell out of the rack position from the lockout and put Kettlebell back into the rack position back
5. Let the weight fall smoothly into a swing without jerking off your arm

Repetitions 8 – 12

10. Stiff leg cross -lifting lifting

1. Put a bar with a cover
2. With your upper body straight and your legs with a shoulder width or a narrower posture and your knees slightly bent.
3. Keep your knees stationary, lower the barbell to the top of your feet by bending on the waist while keeping your back straight. Go forward until you feel a distance in the knee tendons. Take a breath as you do this movement.
4. Slowly close your upper body by expanding your hips. Breathe out as you do this movement.
5. Repeat this for the recommended amount of repetitions.

Repetitions 8 – 12

Would you like to move in without weighting? Get in touch with our experienced fitness trainers and nutritionists to start plans that are suitable for beginners and others.