Multi-joint exercises - what is it? Examples of exercises and training plan

Multi-joint exercises - what is it?

Multi-joint exercises are the basis and foundation of strength training, but this type of activity can also be helpful during fat reduction. These are exercises that involve many muscle groups at the same time, and during their duration the movement takes place in a minimum of two joints at the same time. The effectiveness of multi-joint exercises depends on the number of joints involved in movement - the more muscle groups are forced to work, the more effective the effort is.

Complex exercises do not require specialized equipment - water bottles may be sufficient among beginners, and later, basic sports equipment such as barbells or dumbbells. This allows performing multi-joint exercises also at home.

This is a universal type of activity that is distinguished by high efficiency. It enables the development of the body in almost every aspect, and what's more, strengthens its surface. In addition, multi-joint exercises promote calorie burning, cause the release of anabolic hormones, and also save time. This is a type of exercise used in particular in FBW ("full body workout") training, which, as a general development training, includes whole body exercises.

What do multi-joint exercises give?

Multi-joint exercises can have a direct impact on improving the quality of everyday life - most activities are based on basic movement patterns. Thus, complex exercises allow maintaining health and physical condition, as well as strengthen the overall strength of the body. They also ensure increased stability and improved coordination of movement, and additionally they are a good form of prevention against injuries.

Multi-joint exercises can also help reduce body weight, because during their performance the body use significant amounts of energy. At the same time, polyjoints protect muscles from breakdown. This type of activity, which allows harmonious development and shaping of the figure, is an excellent tool to improve motor functions, and also positively affects the work of the entire kinematic chain.

In addition, complex exercises strengthen the deep muscles, which are responsible for stabilization, which allows maintaining the correct posture of the whole body and reduces the risk of back pain. This is the basis in the training plan, which allows achieving progress, while reducing the time needed to perform training.

Multi-joint exercises can strengthen maximum or overall strength, as well as increase endurance. The impact on the human body depends on the way of using polyjoints.

Multi-joint exercises - for who?

Multi-joint exercises can be performed during almost any training, regardless of the level of advancement, age of the athlete or training goal. They are especially recommended for people who practice physical activity with less frequency, as well as among people who start their adventure with regular workouts.

Complex exercises can be part of training aimed at developing muscle mass, as well as increasing strength or reducing body fat, while maintaining muscle.

Thanks to the fact that multi-joint exercises are based on the natural movements of the human body, they will also work as a supplement in calisthenics. It is also a great tool for people who train amateur and want to shape their figure in a relatively short time.

Multi-joint exercises - a list of examples of exercises

Among the basic multi-joint exercises, which are often used in various types of training, can be found, among others:

Dead lift, a type of activity involving primarily erector spinae, two-headed thigh muscles, quadriceps muscles, or gluteal muscles, latissimus dorsi muscle and abdominal muscles;
Squats with a barbell, which activate the two-headed muscles of the thigh, as well as the quadriceps muscles of the thigh, the gluteal muscles, the latissimus dorsi muscle and the abdominal muscles;
Paddling with a barbell, which is associated with the work of the latissimus dorsi muscle, and also activates the quadrilateral muscle, the teres muscle and the deltoid muscles;
Military press, which activates primarily the muscles around the shoulder girdle;
Plank, which is the exercise that most engages the muscles responsible for stabilizing the back, spine and buttocks, as well as the hips;
Dips, or triceps dips, which activate mainly the shoulder muscles and chest muscles;
Hanging knee raise on the bar - an exercise that primarily affects the muscles of the back and shoulders;
Lunges that strengthen mainly the muscles of the hips, buttocks and thighs;
Bench press in the lying down, during which mainly the chest muscles, triceps and shoulder muscles work.

Since the correct technique of performing individual activities is the most important during multi-joint exercises, beginners may have difficulty practicing some exercises. Therefore, it is worth before mastering the right movement patterns. A good solution may be a consultation with a personal trainer who will help dispel any doubts related to physical effort. A professional will make it easier to master the correct technique of performing activity, which will affect not only the effectiveness of training, but also its safety.

Among the basic multi-joint exercises, which are often performed both during training at the gym and at home, you can mention a plank.

The best multi-joint exercises

Multi-joint exercises contribute to the work of many different muscle groups and strengthen the whole body. What are the best multi-joint exercises involving individual muscle parts?

Multi-joint exercises for the chest

The best multi-joint exercise for the chest is a barbell bench press, which involves, among others, the pectoralis major muscle, triceps and the anterior acton of the shoulders. This is an activity that involves slowly lowering the barbell to the middle part of the chest while crankling the arms in the elbows while lying on the back. Combined with another exercise, such as cable standing up straight crossovers, it provides a complete chest workout.

Multi-joint exercises for the back

What multi-joint exercise is the best solution for strengthening the back? A good type of activity for this part of the muscles seems to be the classic dead lift, which engages the latissimus dorsi muscles, quadrilateral muscles and erector spinae. By the way, during the exercise, the work is also performed by the abdominal muscles and buttocks. When practising a dead lift, the abdomen and buttocks should be tightened, and the barbell guided close to the body. When lifting the weight, the legs may be slightly buckle.

Multi-joint exercises for the biceps

A good type of activity during the strengthening of biceps can be dumbbell biceps curls, which can be practised in many different ways. The exercise can be performed with supination, that is, with tightening the wrist when lifting the dumbbell upwards, or without.

Dumbbell biceps curls engages to the greatest extent muscles such as the biceps, forearm muscles or shoulder muscles. It is important to stand stably while doing the exercise, and the legs gently buckle in the knee joints. The movement should be dynamic, but focused on the correct technique.

Multi-joint exercises for the shoulders

Multi-joint exercise, which can strengthen the muscles of the shoulder girdle is, for example, seated overhead dumbbell press. In addition to shoulder muscles, during the exercise also work, among others, triceps. When performing this type of activity, it is important to set the bench correctly, as well as, as with other multi-joint exercises, the right technique. It is important not to shorten the movement when seated overhead dumbbell press - the width of the arms in the lower phase should be about the width of the shoulders.

Multi-joint exercises at home or at the gym?

Although the gym is the best place to perform training, which is equipped with the necessary and professional equipment, nothing prevents you from doing multi-joint exercises also in the seclusion of your own home.

To carry out training at home, only a little free space and basic equipment such as dumbbells or barbells are needed, although water bottles may be a sufficient load among amateurs. Instead of a bench for squeezing, you can use a chair, and the effectiveness of the exercises can be increased with the help of resistance bands, which can additionally strengthen the work of individual muscle parts.

Multi-joint exercises that can be done at home without any problems are, for example.:

lunges,
plank,
squats,
push-ups.

Multi-joint exercises and isolated exercises

Multi-joint exercises, as the name suggests, involve many different joints. This is the opposite of isolated exercises, which focus mainly on one muscle part.

Scientific studies indicate that both multi-joint and isolated exercises can cause a decrease in body fat and an increase in non-fat body mass, as well as an increase in strength, however, the greatest benefits can be obtained, treating multi-joint exercises as the basis for training, while isolated exercises - as a valuable supplement to the activity undertaken.

Deadlift is an example of multi-joint exercise, which is part of almost every training, both aimed at developing strength and increasing muscle mass.

Multi-joint exercises - training plan

Multi-joint exercises are an effort for the whole body, so when doing this type of activity, it is also worth paying attention to the importance of rest and regeneration, so as not to overload the nervous system and overtraining.

In addition, an appropriate diet is also extremely important, which, depending on the training goals, should focus on a positive or negative energy balance. During the activity, a training plan tailored to the exerciser is also important. What should training based on multi-joint exercises look like?

Warm-up - an extremely important element of training, the purpose of which is to warm up the body and muscles, which can reduce the risk of injuries and traumas and positively affect the work of muscles.
Proper training, which may include, for example, 4 series of 10 repetitions of exercises, such as:

squats,
barbell bench press,
bent over barbell row,
pull ups pronated grip.

Stretching, which will calm the body after physical exertion, relax the practised muscle parts, as well as make the joints more flexible and reduce the risk of injury.

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Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.