http://dailyhealthpost.com/5-exercises-you-dont-do-but-should/?utm_source=taboola#axzz2NjKwQcvt
5 Exercises You Don’t Do but Should
by Fiora Stevens on December 11, 2012
Getting yourself to the gym is a great accomplishment in
itself. Many people never take that step to improve their health and their
lives. But since you do, don’t you think you should be doing the best and most
efficient exercises to make the most out of your time? Spending time at the gym
is only as effective as you make it.
Getting stuck in the same routine diminishes the results you
get from your workouts and can leave you bored and uninterested in your
workouts.
It’s important for your mind and your body to vary things;
the more confused your muscles are, the better the results you’ll see from your
time at the gym.
Take this opportunity to read about 5 exercises you likely
aren’t doing but definitely should. It’s a great chance to start mixing up your
workouts and getting more for your time and money.
The swing is a great exercise that many people ignore in the
gym. It’s best when used with a kettlebell, but works fine with a dumbbell as
well. The hip workout you get from a swing is hard to beat and helps in any
athletic activity. Make sure you drive the hips forward while driving your
heels into the ground to get the most out of the exercise.
2. Swimming
Plain and simple, swimming is one of the best exercises you
can do for your entire body. In many ways it is the perfect exercise for
humans. Joints do not bear force or weight while swimming. In addition to that,
swimming is one of, if not the most calorie intensive exercises you can do.
Your muscles and lungs will be worked in different ways compared to
non-swimming exercises and you can burn upwards of 450 calories depending on
the stroke in as little as 30 minutes. Talk about an efficient use of your
time!
3. Arched Back Pull-ups
If you’re into fitness, you know how important and
beneficial exercises like pull-ups are. They work your entire upper body from
the back to the forearms. Pull-ups are one of the best body weight exercises
you can do. The reason an arched back pull-up is more efficient than a regular
pull-up is because it works all of your pulling muscles at once. Arching your
back using a neutral grip gives you a horizontal and vertical pull in one
motion while also intensely working the abdominal area. When you reach the top
of the pull your chest should touch your hands and your back and legs should be
near-parallel with the floor. Click here for more information about arched back
pull-ups and back exercises.
4. Overhead Squat
This is an exercise that you must be careful with, to ensure
you don’t use too much weight when you start. It involves holding an Olympic
bar overhead in a wide grip. Keep your shoulders squeezed and arms extended
while you enter a squat and push yourself back up. This exercise is great
because it improves strength, flexibility, balance, core strength, and also
helps to improve stabilization in your shoulders.
5. Renegade Rows / Walking Renegade Rows
While it has a tough sounding name, it really isn’t too bad
once you start incorporating this exercise into your regular workouts. A
renegade row is great for anyone because it works every muscle in the upper
body at once. Your legs and core also get a workout as they stabilize your body
to keep you balanced and in control of the weights. These can be done with
kettlebells or dumbbells (hex-shaped are best) and simply involve a few simple
steps. For a better idea of how to do renegade rows, check out this video:
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