Multi-joint exercises can be a great way to get in shape while improving joint health, muscle strength, and flexibility. These exercises are also referred to as complex exercises. Some exercises you can try include leg presses, lunges, step-ups, squats, dead lifts, and push-ups.
These exercises can be challenging, especially if you’re recovering from an injury or already experience some form of joint pain or stiffness. On the other hand, if done routinely, some of these exercises can be just what your joints need as they can improve circulation.
So, how can these exercises help to promote joint health? Exercises such as step-ups, engage the muscles in the lower body. Dead lifts increase the muscle mass in the upper and lower body, while leg presses will encourage increased muscle growth in the glutes, calves, hamstrings, and quads due to the heavier resistance involved. Squats generally focus on the glutes, calves, hamstrings, and quads. Push-ups will increase muscle mass in the triceps, back, shoulders, and chest. These types of exercises can also help to develop the thigh and hip muscles.
So, what are the real benefits behind complex exercises?
These moves are considered more beneficial than isolation exercises because they engage a variety of muscles in the body that work to yield a wide range of benefits, simultaneously. This is due to the increased rate, which equals well-lubricated joints and a higher fat loss percentage. These moves can help you develop a stronger, leaner body while also increasing your resting metabolic rate.
Additionally, if you’re currently experiencing joint pain or stiffness, many of these exercises are a great option because the risk of injury is significantly lower. Working out a number of muscle groups at the same time tends to create a type of harmonious pattern that promotes safety as you’re exercising. This will decrease your risk of injury as you work out. It can also help you to develop a fit, fully functional body.
In some cases, like sacroiliac joint dysfunction exercises, multi-joint exercises may not help to develop a specific area of your body because there are certain muscles that will bear more of the load than others. Because of this, you may need to incorporate single joint movements with multi-joint movements.
If you’re working out regularly and wake up in the morning with aching, stiff joints, we recommend taking Eazol daily for joint health. Lifters especially must pay special attention to joint health in order to prevent an injury.
You can learn more about the importance of joint health in our supplements guide, just click here.
As we’ve mentioned, these complex exercises work multiple muscle groups at the same time. These exercises are usually recommended for increased muscle size and strength. You should begin a workout with complex exercises before you focus on isolation exercises that target small muscles groups.
One of the best core exercises for the upper body, the bench press, works the joints in the elbows and shoulders. The chest will contract to move the shoulder joint, while the triceps work to straighten or extend the elbow.
To do, lie flat on a workout bench keeping your elbows bent. Lower the weight to a few inches above your chest. Shoot for three sets of twelve reps.
If you’re using a barbell, make sure there’s a spotter ready and waiting, in the event that you get to the final set and you’re unable to finish.
This exercise will work the core and muscles in the upper body. This will include the lower back and abs. The muscles in your shoulder will move your shoulder joints as your triceps extend the elbows. Sit or stand with your elbows slightly bent and the palms of your hands facing forward.
Grip the DB or barbell in front of you at shoulder height. Start off by pressing the weight overhead pushing up until the arms are fully extended. Slowly lower the weight to the starting position. While lowering the weight make sure you contract your abs, using your core to prevent your back from arching. Do three sets of ten reps.
Your hip flexors and the muscles in your lower body work to extend and bend the knees and hips. The core muscles contract in order to maintain spinal alignment. To start, begin standing with the hips placed shoulder-width apart. Keep the arms bent and the palms facing forward. Hold the DB or barbell on your shoulders.
Start the exercise by bending the knees and hips, lowering your body until the thighs are parallel to the floor. During this move, the buttocks and thighs should be contracted in order to lift the body back up to the starting position. Contract the abs in order to avoid arching the back too much. Do three sets of fifteen reps.