Whether you’re a new gym goer or a veteran many people rely on the same routines and equipment to help them keep fit. Pushing outside of your comfort zone can be of a great benefit and start to test some unused muscle in your body. Here you’ll find 5 different under used routines that can help with your chest, leg, core strengths and biceps.
Around the worlds: This workout requires you to grab two dumbbells and situate yourself on a bench. Place the dumbbells on your upper thighs and keep your elbows a little bent. Now start to conduct a motion as if you were drawing Angles in the snow and bring the bells behind your head and touching together then slowly bring them back around to the starting position. Be careful when using this workout as it can put a strain on your shoulders. It’s a great way to work out all areas of your pecs and your upper chest.
Typewriters: Many people tend to stick to the usual pull ups when on the bars, but this workout is a much more intense. It requires a lot of upper body strength and endurance so feel free to use an exercise band until you feel you’re ready.
Start on a pull up par and take a shoulder width overhand grip. Lift yourself up until your chin is above the bar and shift to the right so that your left arm is extended and your right hand is close to your ear. Hold this position for a couple of seconds and then shift along the bar (keeping your chin above it) to the opposite side. The motion is similar to that of resetting a typewriter, hence the name.
Rope hammer curls: This exercise is great for working out your biceps and isn’t your usual basic curls. The rope hammer curls require you to attach a rope to a low pulley. Stand facing the equipment at around 10 inches distance. Put your elbows at your side and make sure you keep them there throughout the exercise. Bring your arms up until they’re just about touching your biceps and then slowly return them to starting position. Remember to keep your back straight and your elbows at your side. It’s recommended that you lift about 10 pounds more than you usually would. Jonathan Goodyear has years of experience working in gyms in Bolton and says that “rope hammer curls are a great and simple way to work on your biceps. It’s a wonder why they aren’t used more often!”
One legged squat: Many people use the Smith Machine version of this workout but the free weight version is much less common. It’s a great way to work out your legs but bear in mind that it requires much more balance.
For this routine you’ll need to stand on one leg and slowly bend at the waist and knee until you reach a squatted position. If you can’t make it all the way, don’t worry. Just lower yourself as far as you feel comfortable with. Focus on going as low as you can and you’ll soon get the hang of it. With the weight behind your head it can really help work out the leg muscles and is a little different to your usual routines.
Close underhand grip pull up: This exercise is fairly self explanatory and is massively over looked by many. It’s a great way to work on your on your biceps when combined with other bicep work outs. It’s usually used in back routines but has a number of other core benefits.
I hope these techniques are useful and will enable you to mix up your gym session.. Keeping it fun and fresh is important when keeping fit, so don’t get stuck into a regular routine!