Multi-Joint Exercises: Build Muscle In Less Time

These are exercises that require the use of two or more joint motions in order to complete the exercise. These are also commonly referred to as compound exercises. An example of this would be a leg press, which involves a hip, knee, and slight ankle extension to press the resistance.

Linear Motion Exercises

These are exercises where the path of motion follows along a straight or linear line. A chest press performed on a Smith Machine is an example of an exercise with a linear motion.

Rotational Motion Exercises

These are exercises where the path of motion is a circular rotation around a fixed axis. Many resistance training machines provide this type of motion.

Curvilinear Motion Exercises

These are exercises that include an arching motion due to the joint's natural rotation. A barbell shoulder press could be an example of an exercise with a curvilinear motion if performed with this goal.

Singular-Plane Joint Motion Exercises

These are exercises that completely transpire in a single, perpendicular plane of motion. They can be any of the above types of motions or even combinations of them as long as the total motion remains in only one plane.

Dual- or Multiple-Plane Joint Motion Exercises

These are exercises that combine two or more motions in such a manner that the motion moves through more than one plane. An example of this motion would be performing a dumbbell front deltoid press while rotating the arms and dumbbells as they are elevated.

Singular-Plane Versus Multiple-Plane Joint Motion

For most people, conducting singular-plane joint movements is preferable to multiple-plane joint movements with most resistance-training exercises. The reasoning for this goes back to the same two principles this book is based on efficiency and safety.

Efficiency

Any time a joint begins to change direction or add a movement direction that takes the motion into a plane other than its original heading, other muscles are activated to accomplish the task. Once those muscles add their pull during the exercise, some of the resistance load is removed from the original primary movers. This results in a reduced demand on the primary movers and an increased demand on the secondary movers. This technique is fine if your goal is to stimulate as many muscles as possible with that one exercise. However, if your goal is to target a particular muscle or muscle group, staying with the original joint motion throughout the exercise would be advantageous.

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Little Known Workout That Gets You in Shape and Melts Fat Really Fast

Everybody that tries to get in shape and lose fat starts with the normal exercises and routines but after a while it becomes boring and so many drop out of the program, and quickly start putting on fat layers again. For the people who tend to get bored by the same routine it's a good idea to try something different from time to time, more so if the new exercise is even better at fat burning than the previous one.

I'm going to reveal to you a very simple exercise that you can do almost everywhere, anytime and which is guaranteed to melt your fat and to get you in shape faster than most of the conventional exercises that you do in the gym or at home. In order to do this simple training you need just one mundane thing: some stairs. Yeah, that's right, stairs! By correctly doing a stair exercise regularly you'll get in shape, lose weight, fell great and look even better.

Here's a simple idea of a stair exercise that you can practice in your own building, at your work place or in any other building that has a staircase. The easiest routine you can implement is the following: first just walk up to the top floor at your normal pace and when you reach it do a bit of stretching. Then take the elevator down and start again, but this time a bit faster. At the top, take the elevator down again and repeat the process several times increasing your speed each time. You'll notice that you'll get a complete workout this way; it's very demanding on your body as you increase speed and do more repetitions.

Try to make this exercise at least two times a week and every time note just how many times you made it up the stairs. You'll see that after a while, as you get fitter, you'll be able to increase the number of repetitions. You're whole body will benefit from a workout and you'll loose pounds faster than before. A fun way to implement this training is to have a friend train with you. You could then make small contests like who can climb the staircase the most number of times or who can climb the staircase 3 times in a row in the shortest time. You could also bring your dog along so you both can get some exercise in the same time.

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