Coaching opposing muscle teams collectively works the back and front a part of an space in your physique on the identical time, which promotes energy, stability, and muscle development.
As a health knowledgeable, one of the crucial frequent questions folks have once they first begin energy coaching is, “What muscle teams do I work out collectively?”
Whether or not you’re simply getting began energy coaching otherwise you’ve been within the groove for some time, it’s vital to be educated on getting essentially the most out of your exercises. I usually suggest coaching opposing muscle teams (agonists and antagonists) on the identical time as a result of they work collectively for lots of the day by day actions we make, and it’s very environment friendly.
Merely put, you’re working each the entrance and the again of 1 specific space of your physique throughout the identical session. This coaching technique additionally helps you create a plan to focus on totally different areas of your physique on totally different days of the week whereas nonetheless offering crucial relaxation durations.
These are 4 of one of the best muscle group combos to work collectively:
- Exercise #1: Chest and Again
- Exercise #2: Quads and Hamstrings
- Exercise #3: Biceps, Triceps, and Shoulders
- Exercise #4: Glutes and Abdominals
Figuring out what muscle teams to coach collectively will assist construct muscle and promote total energy and sculpting! Beneath, I’ve laid out one of the best exercises for coaching opposing muscle teams.
Muscle Group #1: Chest & Again
This opposing muscle teams exercise will goal your chest and again muscle groups to strengthen and tone your higher physique. It’s all in regards to the push (chest) and pull (again) muscle groups.
Chest & Again Exercise Directions:
- Seize a medium-to-heavy set of dumbbells in a weight that lets you full the exercise whereas offering just a little problem (someplace between 8-15 lbs). I usually use 12 lb dumbbells when working my higher physique!
- Full the workout routines under in a circuit format, performing every workout routines for a complete of 45 seconds, adopted by 15 seconds of relaxation.
- The 15 second relaxation interval permits to you catch your breath and prep for the following motion.
1. Chest Fly
The chest fly is a superb addition to any energy coaching program that targets your chest and shoulder muscle groups.
Carry out a Chest Fly:
- Lie on again with knees bent and ft on the ground and maintain dumbbells straight up over chest.
- With a slight bend within the elbow, slowly open arms huge out to the facet.
- Squeeze your chest as you carry the weights again collectively on the prime.
- Repeat for the specified variety of reps.
2. Renegade Row
The renegade row is a compound train that targets your again, shoulder, and core muscle groups concurrently. You’ll really feel your muscle groups burning, and your coronary heart charge go up!
Carry out a Renegade Row:
- Start in a full plank with dumbbells in arms, arms prolonged, and toes (kneeling variation is okay in case you are not capable of do a full plank). Interact your abdominals drawing the stomach inward in the direction of your backbone.
- Pull the precise dumbbell up towards proper hip bone maintaining the load near your facet. Slowly return it to the ground and repeat with the left dumbbell.
3. Push-Up
The push-up is the holy grail of energy strikes as a result of it targets a number of muscle teams in a single environment friendly train. The chest, aka your pectorals, are the main target however you additionally use your shoulders, triceps and core.
Carry out a Push-Up:
- Start in a plank place with arms under shoulders, legs lengthy behind you, and physique contracted to carry your backbone in a straight line.
- With elbows pointing barely again, bend elbows and slowly start to decrease your physique till you’re simply above the bottom. Preserve your gaze over your fingertips and physique in a straight line.
- As you exhale, tighten your stomach after which push your self again as much as a plank place. That’s one repetition.
4. Reverse Grip Double Arm Rows
The reverse grip double arm row train targets the again muscle groups, which is an often-overlooked muscle group in ladies and can assist enhance your posture.
Carry out a Reverse Grip Double Arm Rows:
- Begin with legs collectively and sit again right into a slight squat participating stomach. Arms are in entrance of the physique holding dumbbells at hip top with palms going through the ceiling.
- Draw elbows again previous hips gently hugging the facet physique so you’re feeling lats and triceps have interaction and return ahead with management.
5. Chest Press
The chest press is a category transfer that targets your chest muscle groups with shoulders and arms being the helper muscle groups.
Carry out a Chest Press:
- Lie on again with knees bent and ft on the ground. Elbows are bent and dumbbells begin at shoulder top.
- Prolong arms totally urgent away out of your chest. Then, slowly decrease to start out place.
6. Overhead Pull
The overhead pull train successfully targets your again muscle groups. On your data, that is my private favourite again train!
Carry out an Overhead Pull:
- Lie on again with knees bent and ft on the ground. Arms are prolonged above the chest to start out. Interact your abdominals.
- Decrease dumbbells previous your head maintaining arms largely straight with elbows barely bent.
- Maintaining abdominals tight, elevate dumbbells again to start out. The low again ought to keep agency in opposition to the ground all through.
Repeat this circuit 3 times for an entire 20-minute upper-body exercise!
Muscle Group #2: Quads & Hamstring
This opposing muscle group exercise focuses on the quads and hamstrings and it’ll get your legs pumping whereas bettering energy, stability, and efficiency.
The objective of this decrease physique exercise is to focus on the quad and hamstring muscle groups collectively and to really feel the burn.
When you get to the final couple of reps and you’re feeling like you’ll be able to’t do yet one more, that’s precisely the place you ought to be. Nonetheless, for those who come to the final couple of reps and really feel like you can do extra, decide up heavier weights!
Quads and Hamstrings Exercise Directions:
- You will want a set of medium-to-heavy dumbbells. AI would personally seize a set of 12 or 15 lb dumbbells, however anyplace between 8 lb and 20 lb dumbbells could be advisable relying in your stage of health.
- Full 12 repetitions per train and repeat the whole exercise a complete of three occasions!
1. Primary Squat
The fundamental squat is a basic decrease physique train that targets your glutes, quads (thighs) and hamstrings (again of the legs).
Carry out a Primary Squat:
- Stand tall together with your ft hip-distance aside. Your hips, knees, and toes ought to all be going through ahead.
- Bend your knees and prolong your buttocks backward as if you’ll sit again right into a chair. Just remember to hold your knees behind your toes and your weight in your heels.
- Rise again up and repeat.
2. Deadlift
The deadlift is a compound weightlifting train that engages muscle groups all through your physique, particularly focusing on your hamstrings and glutes. Good type is vital to maintaining it from going into your decrease again.
Carry out a Deadlift:
- Begin standing with ft hip-distance aside after which dumbbells resting in entrance of thighs.
- Tighten your abdominals and hold a flat again as you bend the knees barely, decreasing the dumbbells in the direction of the ground.
- Squeeze the glutes and use your hamstrings and legs to carry and return to your upright place.
3. Alternating Lunges
The alternating lunge train targets decrease physique muscle groups whereas additionally bettering steadiness and coordination.
Carry out Alternating Lunges:
- Stand tall together with your ft hip-distance aside.
- Take a big step ahead and decrease your physique towards the ground. Each legs ought to be bent at a 90-degree angle on the backside of the lunge.
- Push off the entrance leg to rise again as much as begin, and repeat on the opposite facet.
- Carry out 6 reps on both sides.
4. Single-Leg Hamstring Bridge (Left Aspect)
The only-leg hamstring bride is used to have interaction your hamstrings and glutes which stabilize the physique and enhance decrease physique energy and stability!
Carry out a Single-Leg Hamstring Bridge:
- Lie on again with bent knees hip-distance aside, and ft flat on mat stacked underneath the knees. Prolong one leg lengthy in the direction of the ceiling.
- Squeeze glutes and carry hips off the mat right into a bridge. Decrease and carry the hips for the specified variety of reps then repeat on one other facet.
5. Pistol Squat
The pistol squat is a body weight train that challenges your steadiness, energy, and adaptability in your decrease physique. That is a complicated train so if wanted, maintain onto a counter or desk for stability.
Carry out Pistol Squats:
- Stand with ft hip-distance aside and prolong 1 leg lengthy on the entrance of the physique.
- Deliver arms to hips or the entrance of your physique for steadiness. Sit again right into a squat with weight within the heel of the foot, then slowly stand again up utilizing your glute and hamstring muscle groups.
- Repeat for the specified variety of reps and swap sides.
6. Single-Leg Hamstring Bridge (Proper Aspect)
Full the identical single-leg hamstring bridge you probably did earlier however in your proper facet!
do a single-leg hamstring bridge (proper facet):
- Lie in your again with bent knees hip-distance aside and ft flat on the mat stacked underneath the knees. Prolong one leg lengthy in the direction of the ceiling.
- Squeeze glutes and carry hips off the mat right into a bridge. Decrease and carry the hips for the specified variety of reps then repeat on one other facet.
Muscle Group #3: Biceps, Triceps and Shoulders
I designed this HIIT higher physique exercise as a good way to mix your biceps, triceps and shoulders in a single environment friendly coaching program. All you want is dumbbells and your body weight!
Bicep, Tricep and Shoulder Exercise Directions:
- Select a lightweight to heavy set of dummbells (I take advantage of anyplace between 10-12 lbs) you could maintain onto for a 20 second inside.
- Carry out every train on the highest stage doable for a working interval of 20 seconds, adopted by a remainder of 10 seconds earlier than shifting to the following transfer.
- Repeat the whole coaching sequence once more for a complete of 5 intervals (roughly a 20 minute exercise)
Block 1: Bicep Curls, Push Up Punches, Hammer Curls
Carry out every of those workout routines for 20 seconds adopted by 10 seconds of relaxation earlier than shifting to the following train:
Block 2: Tricep Kickbacks, Tricep Dips, Overhead Tricep Extensions
Carry out every of those workout routines for 20 seconds adopted by 10 seconds of relaxation earlier than shifting to the following train:
Block 3: Overhead Shoulder Presses, Shoulder Entrance Raises, Renegade Rows
Carry out every of those workout routines for 20 seconds adopted by 10 seconds of relaxation earlier than shifting to the following train:
Muscle Group #4: Glutes & Abdominals
The ever common glutes and abdominals muscle teams exercise will strengthen your core and agency up your buns whereas bettering posture and total athletic efficiency. abs and booty exercise is certainly one of our hottest exercises on our app, Get Wholesome U TV.
Glute and Stomach Exercise Directions:
- Carry out circuit 1.
- Full the burnout spherical for those who nonetheless have the vitality!
Circuit 1: Glutes and Abs
Full every of the circuit 1 workout routines under for 30 seconds every, adopted by 15 seconds of relaxation and rotate by the entire circuit three or 4 occasions by:
- Cross Behind Lunge (30 Seconds)
- Forearm Plank (30 Seconds)
- Glute Kicker (30 Seconds)
- Full Sit Up (30 Seconds)
Circuit 2: Burnout Workouts
Finish your exercise by finishing the 2 workout routines under to “burnout” or for 30 seconds. Full this circuit two occasions by:
Pattern Schedules
These pattern exercise schedules will show you how to plan your week. As I said under, by working opposing main muscle teams collectively, you’ll be able to cut up up your physique all through the week permitting ample relaxation for every muscle group.
Whether or not you’ll be able to solely slot in exercises two occasions per week or cut up it up into three or 4 days, the important thing factor I’ll all the time remind you is consistency issues. Keep constant and work to fatigue and you will notice outcomes.
Opposing Muscle Exercises: 4 Days a Week
| Monday | Higher Physique: chest and again |
| Tuesday | Legs: glutes and hamstrings |
| Thursday | Higher Physique: shoulders and arms |
| Saturday | Decrease Physique: glutes and abdominals |
Opposing Muscle Exercises: 3 Days a Week
| Day 1 | Chest, again (opposing teams), shoulders |
| Day 2 | Biceps, triceps (opposing teams) abs |
| Day 3 | Quads, hamstrings (opposing teams) glutes |
Opposing Muscle Exercises: 2 Days a Week
We all know life is busy so if two energy classes per week works finest in your schedule, divide up the physique into the higher and decrease physique. Since you are doing extra muscle teams in every session, chances are you’ll do much less repetitions or much less workout routines for every muscle group, which is definitely good for newcomers.
| Day 1 | Higher Physique: chest, again, bicep, tricep, shoulders |
| Day 2 | Decrease Physique and Core: glutes, hamstrings and abs |
FAQS
Combining opposing muscle teams works the back and front components of an space in your physique on the identical time, which promotes energy, stability, and muscle development.
Combining totally different muscle areas on separate days is an efficient option to give your muscle groups sufficient time to relaxation between exercises. This helps to forestall overtraining and accidents.
Mainly constructing muscle boosts your metabolism. Muscle is a extra metabolic tissue that burns extra energy even at relaxation than physique fats does. So all energy coaching is value it. I define above the opposing muscle teams to work collectively.
