If you want to lose weight, a strict diet and a serious commitment to vigorous fat-burning workout will help you out. But body composition exercises do more than just dealing with your weight. In fact, their primary goal is to push you into proper shape and fitness. They help to maintain the muscle and get rid of flab. But they are not really complicated as they sound. This writing will now debunk the most effective and proven exercise to promote ideal body composition.
First Things First
What Is Body Composition?
Body composition is the percentage of fat, water, muscle, and bone in the human body. And because the muscular tissues occupy less space in the body than fat tissue, the body composition significantly affect body’s leanness. In other words, two people with same weight may look differently because of their distinctive body composition.
What Are The Effects Of Body Composition Exercises?
The body composition exercises help to promote the overall fitness in many different ways. Some of their primary functions are increasing strength, building muscle, extending endurance, decreasing fat, and raising cardiovascular health.
Assessing body composition involves the information on the distributions of fat mass and lean body mass. Obviously, we all want the lean mass to out weight fat mass. And the exercises presenting in this writing serve this ultimate purpose. Ideally, women’s percent body fat should range from 21 to 24 percent. And the range for men is 14 to 17 percent.
There are now many tests assessing the body composition. Some of them are the hydrostatic test, bioelectrical impedance, and skin fold test. However, the easiest approach is to use the body composition calculator. Fill in your gender and the parameter of height, neck, waist, and hip; then you will get your result after one click.
7 Best Body Composition Exercises For Better Fitness
There must be thousands of recommendations for this kind of workout. But if you want something home-friendly yet highly effective, here is the list of those.
Tricep pushups work the back of your arms. To do this push-up, stretch your legs so that you are at an angle. If you take a marble, it should roll from your head to your toes. And you need to make sure that your bottom does not come up in the air. Your body weight will be shifting forward so that your head will come up over your hand.
The distance between two hands should not be wider than the shoulder width. The ultimate goal is to take the elbows, graze them past your ribcage, drop chest to thumbs. Then, you shoot it back up nice and firm. Inhale when you lower your body and exhale when you drive it up.
When doing this pushup, think about the negative contraction. So you will be going down super slow to build the muscle up, and then drive the body straight up. The pressure is on your palms, and it goes in parallel as you inhale and exhale.
Stability Ball Push-Up
In this segment of push up, you will take it a step further. This kind of pushup is more difficult as far as how strong your core is. So if you find it tough, do it two or three times and increase the frequency after a few days of practicing. This pushup is all about stability, and it will work on your strength within your arms.
To start, use any way you feel comfortable to get on the ball. But the idea is to have the part of your shin and the top of your foot on top of the ball. Have your knees bent at a 90-degree angle and pull your knees into your chest, then push the ball back out. Continue pulling as far as you can go, as well as keeping your body in a plank position.
With this pushup, you will work your entire core, lower back, legs, shoulders, arms, and hands. As you pull in further, you should feel a whole crunch. Also, you will feel those quads really pull and intensify as you are trying to balance yourself on top.
First, make sure both of your feet straight ahead, the ball of the back foot on the ground, and heel off the ground. For the front leg, stretch it far enough forward so that the shin stays vertical when you are at the bottom position. You don’t want to crack the knees into the ground. Instead, it should come just short of the ground.
There is no point in banging your patella up against the ground. And if you have knees problems, you may not want to start with these. Instead, you should start with lunges to the back or the rear.
So for the front lunges, basically you will start in a standing position, step forward into your position, go down, return to the start, alternate legs, and return to start. Also, notice that you have to get a push off with the front leg to come back. To increase the endurance, carry some weight while doing the front lunges.
Overhead Walking Lunge
For the walking lunge with overhead press, you can hold anything that is heavy enough to carry overhead for about half of a minute at a minimum. It can be a PVC or just a broom handle. While holding the press overhead with both hands, make sure your arms stay upright.
As you are now standing upright, the distance between two legs should equal to the width of the shoulder. Then, move forward with one leg, flex the knees to move your hips down. Descend your body until your rear knee almost touches the flat ground. Your posture should remain upright, and your knee should position right above the front foot.
To raise yourself back up, drive through your lead foot’s heel, then ascend both knees. You can repeat the lunges as many times as you want, but ensure your hands are still endurable enough to hold the press. Otherwise, the injuries on head, hand, shoulders and feet may occur.
Lunge exercise comes with many versions, most of them work on the major muscles of hips, thighs, and gluts. Also, lunges have a variety of strength and endurance requirements, depending on the availability of press.
For beginners, it is advisable to do the lunges without the press. As the frequency of your practicing increases, you can then add more weight to carry while doing this exercise. Some major lunge variations are sliding lunge, low lunge, lunge deadlifts, and barbell lunge.
Squat With Overhead Press
This squat focuses on strengthening the muscles in arms, legs, and hips. Having a pair of dumbbells is ideal. As you bring the arms up, the dumbbells should be close to your shoulders. And as you come up, drop down into a squat.
You are likely to feel a lot of tension in your arms and legs, and that’s why you need to keep the abs tight, chest up, shoulders down the spine, and inhale lower.
The most important note when doing this squat is to watch your kneecaps . Don’t let your knees cave in. Instead, keep them so that they are hip with the part. The key here is stabilization, make sure your heel of foot don’t lift up the ground when you are squatting.
Abdominal Side Plank
This plank works a lot on improving the endurance, and thus it needs a lot of practicing. To start, lay on your side, and stay on your elbow. On your elbow, you lift up with both legs out to the side, if you are familiar with Yoga, this plank should not be a tough task.
When you are staying on your elbow, lift the other hand straight to the ceiling. Hold it for about 10 seconds, and you will start to feel the tension. Keep in mind that when you are holding your body diagonal, it should look like a straight line. If you slump down with your hip and you look like a little U shape, that’s not the correct way.
To finish, you should do “a little mermaid” pose. Reach over to the side and stretch your obliques. You always want to stretch in between; there’s no harm in that. Repeat the plank until you feel like enough stretch and tension.
It’s ideal if you can combine these body composition exercises and do the workout 2-3 times per week. And an important note for those who are interested in this kind of exercise is that as you build muscle, the number of scale may not change. But there’ll be a leap forward the fitness of your body. At the end of the day, it’s the way we look that matters, not really the weight.
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