It's hard to understand why most of us routinely engage in the same bodybuilding, or more broadly athletic, exercises instead of trying new things: isn't variety supposed to be the salt? of life, in the gym, as elsewhere?
There is no iron law that says we should stick with what we know and what works for us. A study even shows the contrary by affirming that plurality is precisely the best means of achieving one's objectives. Another study, published in The Journal of Strength & Conditioning Research, showed that combining exercises not only increased muscle size, but also increased physical strength.
For the psychological effects then, according to a study published in the journal Frontiers in Psychology, the fact of enjoying our training encourages us to return to the gym. And to do this, you have to keep a form of freshness. If you are going through a phase of weariness, we may have the solution for you.
Fitness involves taking your body out of its comfort zone, because only then can it transform. The next time you repeat your thousand times hackneyed exercises with a hint of resignation in the depths of your soul, why not add an unknown exercise from the list concocted below by our experts? Start with one small change per session and see where that takes you.
6 bodybuilding exercises to have a beautiful body
The dog-bird
Holly Balan, F45 Chelsea Studio Manager
“Most people stick to classic exercises like crunches and sit-ups,” says Holly Balan. But nothing prevents you from changing: the bird dog (or bird-dog) strengthens your trunk but it has the advantage of improving posture, stability and the strength of the shoulders, buttocks and back”, continues the coach. . "It's a complete and highly effective exercise for all stages of life and at any fitness level, including those with lower back pain, as it strengthens the muscles that support the spine."
“Start on all fours. Extend one arm and the opposite leg, alternating repetitions. I recommend adding three sets of 30 seconds at the end of your workout. If it's too easy, try adding a resistance band around your thighs or increasing the duration of the exercise.
Farmer's walk with weights
Andy Cannon, personal trainer of the TruConnect wellness app
“This movement makes the difference by mobilizing several muscle groups: it improves grip strength, posture and stability, which makes it a must for athletes and simply those who want to improve their training”, explains Andy Canon.
“This movement, very simple to execute, consists of carrying a kettlebell in each hand, then walking. What makes this exercise effective is its functionality. Strengthening grip strength is extremely beneficial for those looking to progress in rock climbing, weightlifting or gymnastics.”
To spice up the exercise, try an asymmetrical variation, trying to stay straight while carrying only one kettlebell.
The vertical jump
Mitch Raynsford, physiotherapist at Game Changer Performance
“Most workout programs follow a traditional approach that mixes squats, push-ups, pull-ups and sheathing movements,” says Mitch Raynsford. Are you tired of these movements? "Plyometric exercises are often overlooked, but they should be an integral part of any power-focused training program, especially to strengthen the lower body," says Mitch Raynsford.
“The vertical jump (or Coutermovement jump ) does not require any props since it is simply, as its name suggests, jumping as high as possible in place while keeping your hands on your hips.” Are you afraid of ridicule? Practicing the vertical jump can give you a lot of power and help you increase your squat rep max,” says the trainer.
The overhead squat
Chris Antoni, Founder of Tailor Made Fitness
“This variation of the squat is a pretty underrated and somewhat overlooked exercise in gyms, according to Chris Antoni, because it's a challenging move that requires a lot of upper body strength and balance to stay on. upright."
Are you already discouraged? The game is worth the effort, however: “By mastering the overhead squat, you improve the mobility of the ankles, hips and shoulders, while providing you with strength and flexibility, which will serve you for other exercises and daily."
Take a dumbbell and hold it above your head so that your arms form a “V”. Squat down with your pelvis arched back, your knees bent outward, contract your core muscles and keep your back straight.
Try to keep your thighs parallel to the ground. Push back through the heels and hips to return to the starting point. If you have trouble keeping the bar straight, try an unweighted barbell — or even a stretched rubber band between your hands — to start.
Push-ups with hand release
Farren Morgan, founder of the Tactical Athlete training method
"This is a very underrated exercise that many people don't incorporate into their routine," Farren Morgan tells us.
“This variation of the classic push-up works your chest, shoulders, abs, back, hips, glutes, and arms.”
Sounds pretty easy, right? It's quite the opposite in fact. Push-ups with hand release (or hand release push up in VO) are actually more difficult because they force you to regain your momentum with each push-up, which requires contracting your pecs more and increasing your range of motion 10%,” says Farren Morgan.
For this exercise, it is a question of performing a classic push-up, lifting yourself with your palms on the ground once you have come down, which has the effect of completely canceling the rebound effect, and thus makes the exercise more difficult. But don't imagine stopping until you've done four sets of ten, got it?
Romanian Single Leg Deadlift
Veronika Caskova, coach at F45 Training Southend on Sea
“The Romanian Single Leg Deadlift is a single leg exercise that corrects any imbalance in strength and muscle size (which can be quite common when it comes to the legs).” This is the perfect exercise to strengthen your glutes and legs.
“Place the back kick on a bench to give you support. It's just to help you balance, don't put more than 10% of your weight on it. Your front (working) leg is on the ground, near the bench. Hold a pair of dumbbells alongside your body and flex your hips as if to sit down. When the dumbbells almost touch the ground, contract your glutes and drive your hips forward to return to the starting position.
No less than 10 per leg, please. Once you've got the hang of it, leave the bench aside and just rely on your balance...
[Via GQ France]
