The 5 Best Exercises for a Full-Body Workout

TRICEPS: During the running stride, your arm drive backwards helps to improve your speed. Strong triceps will help improve your arm drive. These exercises will boost strength in your arms, while also helping to tone them up.

 

TRICEPS OVERHEAD EXTENSION STANDING

Muscles: Back upper arms (triceps)

Technique:

• Stand upright and hold a weight with both hands above your head

• Bend your elbows and lower the weight behind your head

• Extend your arms up again

Watch points:

Ensure that you don’t hit your back when lowering.

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The 5 Best Exercises for a Full-Body Workout Photo Gallery



TRICEPS OVERHEAD EXTENSION LYING

Muscles: Back upper arms (triceps)

Technique:

• Lie on your back on a bench

• Hold a weight with both hands

• Keep your upper arms next to your ears

• Bend your elbows and lower the weight

• Extend your arms up again

Watch points:

If you find it too hard to keep your arms next to your ears, either lift your elbows slightly higher or use a lighter weight.

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TRICEPS RESISTANCE BAND KICK BACK

Muscles: Back upper arms (triceps)

Technique:

• Stand with your right foot in front of your left

• Place one end of the resistance band under your right (front) foot

• Hold the other end in your left hand

• Lift your elbow up until your upper arm is parallel with the floor. This is the starting position

• Extend your lower arm backwards until your arm is straight

• Slowly bend your elbow and lower your hand

Watch points:

Ensure you don’t drop your elbow when lotı wering the weight.

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TRICEPS RESISTANCE BAND PUSH DOWN

Muscles: Back upper arms (triceps)

Technique:

• Tie a resistance band around a secure object higher than your head

• Hold an end in each hand

• Tuck your elbows into your sides

• Push your hands down towards your thighs

• Slowly bend your elbows again

Watch points:

Ensure your elbows stay in the same position throughout the movement. You can also do this exercise in the gym on a pulley machine.

OBLIQUE TRAINING:

Your obliques are the muscles in the sides of your body. They help with rotation and stability when you run, ensuring you maintain good posture and running form.

CROSSOVER

Muscles: Side muscles (internal and external obliques)

Technique:

• Lie on your back on the floor and keep your knees bent

• Place your hands next to your ears

• Lift your head and shoulders off the floor

• Focus on moving the right side of your ribcage towards your right hip bone

• Return to the central position and repeat on the other side

• Alternate between right and left Watch points:

Push your lower back into the floor and don’t pull on your neck.

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OPPOSITE ARM AND LEG WITH STABILITY BALL

Muscles: Side muscles (internal and external obliques)

Technique:

• Lie on your back on the floor

• Extend your arms and legs up to the ceiling and hold a stability ball between your arms and legs

• Lower your right arm and left leg to the floor

• Hold the ball with your left hand and right leg

• Return to the starting position

• Alternate between right and left

Watch points:

Don’t let your lower back arch off the floor when you extend your arms and legs.

WORKOUT

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SIDE LEG LIFT

Muscles: Side muscles (internal and external obliques)

Technique:

• Lie on your side on the floor

• Place your top hand on the floor and your bottom hand underneath your head for support

• Lift both legs off the floor

• Complete one set before changing over to the other side

Watch points:

The floor can be quite hard on your hip bone.

Roll forwards or backwards until you find a comfortable position.

TOP ELBOW TO KNEE

Muscles: Side muscles (internal and external obliques)

Technique:

• Lie on your side and roll slightly backwards onto the soft part of your bottom

• Place your hands next to your ears

• Bend your knees and bring them in until your top elbow touches your knee

• Keep your upper body still and extend your legs out to 45 degrees

• Complete one set before changing over to the other side

Watch points:

Keep your upper body still and don’t pull on your neck.

WORDS: Anne-Marie Lategan

PHOTOS: Joseph Branston/Future Studios

MODEL: Nicki Petitt

CLOTHES: Top: Runderwear Low-Impact Crop Top. Tights: Bellum Active Black Diamond Luxe Leggings. Shoes: Nike Lunar Tempo.

 

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Post tags, Full Body Workout Routine, Full-Body Workout, The Full-Body Workout For Extreme Fitness.

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