5 Multi-Joint Exercises for Complete Routines

Lack of time is the excuse many people use to justify not training during the day. And although we know that sometimes it is difficult to balance professional life and obligations with personal goals, there are always solutions to avoid throwing your objectives overboard. When it comes to training, you should remember that little is better than nothing. Do you have a gap in the day? Go for multi-joint exercises for complete routines, even if they have to be short. Put your body to work and feel the satisfaction of having completed your daily training!

What are multi-joint exercises?

Exercises can be classified in various ways based on different parameters. If we focus on the number of joints involved, we can differentiate between mono-joint and multi-joint exercises. The former refer to those exercises based on working a single joint in which we also use a single muscle or muscle group. These can be, for example, biceps curl, triceps extension, quadriceps extension... Many of them are usually worked on machines at the gym.

On the other hand, multi-joint exercises are those that involve multiple joints and that also require the work of different muscles or muscle groups simultaneously to execute the movement. These exercises are very complete and are very practical when we have little time to train, since we work the muscles in a global way in less time.

What are the benefits of multi-joint exercises?

In addition to optimizing training time and working in a comprehensive way , performing multi-joint exercises has other great benefits. These are very effective and allow us to be more functional people on a daily basis. By including multi-joint exercises in our routine, we are preparing ourselves to correctly develop a host of movements in our daily lives correctly . The best thing? We will be reducing the risk of suffering injuries and other ailments by preparing ourselves in depth. A worked core allows us greater stability and, consequently, a better quality of life and greater independence over the years.

On a practical level, by doing multi-joint exercises we are working on the mobility of the joints , while at the same time improving our strength and increasing muscle mass. Also, by involving the muscles in general, the body consumes more energy and the caloric expenditure will be greater . The ability to coordinate, balance and concentration are other abilities that are greatly favored by practice.

5 Multi-joint exercises

Pull-ups

This is a star exercise that will strengthen your back very effectively. If you haven't tried them or don't have enough strength, don't panic! Do them with the help of a band until, little by little, you can do them without it. Every goal requires perseverance and training. Do you think that pull-ups are made for you? Do them with weights and keep testing your abilities!

Squats

Probably one of the most popular exercises and present in any training routine. The big advantage? There are many ways to do them depending on your physical capacity. You can reduce or increase the intensity, depending on your needs and goals. Add weight, do them with a jump, alternate different variations … Legs and glutes on fire!

Dead weight

The deadlift is a very controversial exercise because of the reputation that it can be harmful. Obviously, it can happen, but it doesn't have to if you take care to acquire the correct technique . To do this, don't do it with more weight than you can handle, train, be consistent, ensure proper body posture and... now you're done ! The deadlift has so many benefits that it's worth practicing!

Lunges

By doing lunges you will not only strengthen your body in a very general way, but you will also test both legs independently . This allows you to check if there is any kind of strength imbalance between the two. If you notice this, work on it without excuses! As in the previous cases, you can add weight for greater intensity.

Swing

Training with kettlebells has great benefits and advantages. The kettlebell swing is a very effective exercise that, if you have never practiced it before, will test your coordination skills. The movement has its technique but once you have learned it, it is all benefits and advantages! If you notice that an exercise is out of your comfort zone or is no longer easy for you, instead of moving away from it, work on it. Only in this way will you be able to evolve and develop more and more.

And you, what are you waiting for to introduce whey protein or energy bars into your sports plan?