Imagine how we would look like if we have lived about 4000 years in the past. Most accurate guess would be that we would have been stronger, firmer and incredibly athletic and it would have been achieved without additional exercise than basic physical activities such as walking, running, hunting, logging, picking up stones and building shelters involving every muscle of our body (all these physical activities at that time were required and necessary for survival).
In continuation of this article you will be given basic models of movements used in everyday physical activities and active exercise.
Movement No. 1 – Squats
Squats represent a basic model of movement where both feet are firmly on the floor and the body is hung, the chest is protruding and the lower back is straight.
Squats are used in everyday life and the best example of this is sitting down and getting up from a chair or bed.
When it comes to exercise, there are many variants of squats that will contribute to stronger and more stable body and thereby allow better grip of the body.
Movement No. 2 – Lunges
Lunges as a basic movement is an exercise where we step forward and lean on one leg forward, while the other leg remains stationary.
This movement is an integral part in the javelin, carrying a load where we are forced to do wider steps, and in many sports where it is necessary to make a step forward to accept some ball.
All these movements require balance, strength and flexibility.
Lunges is a dynamic exercise where depending on your needs and purpose, you can make a step in any direction, with both feet forward, backward and sideways.
As for the active exercise there are several variants of this movement that will enable greater balance and flexibility of the lower body and proper movement of the body.
Movement No. 3 – Push movements
Push exercises are the basic movement where we push a weight of our body or raise our weight from the floor as in pushups.
Raising your own weight from a horizontal surface or raising an item to put on a shelf represent daily physical activities where you use this movement.
There are two basic types of push movements
1) vertically raising weight
2) horizontally raising weight
Vertically raising weight activates the muscles of the shoulder and triceps (dumbbell shoulder press exercise), while horizontally raising weight activates the muscles of the chest, front shoulder and triceps muscles (dumbbell chest press exercise).
Although there are a number of push movements this following exercises represent a reliable and a great way to build massive muscles of the chest, shoulder and triceps.
- Any variation of push-ups.
- Some variation of thrust on a flat bench.
- Barbell or dumbbell shoulder press exercise.
Movement No. 4 – Pull movements
The pull movement as a basic movement is opposite of the push movement where we withdraw some weight to our body or withdraw the center of our weight opposite of gravity.
This movement is widely used in our daily physical activities such as picking up a weight from the floor or taking an item from a shelf.
Like the previous movement, pull movements have two different variants:
1) vertical withdrawal
2) horizontal withdrawal
The following exercises represent an example of effective pull movements.
- Weighted pull-ups.
- T-bar row exercise.
- Some of the variants of bent over barbell row exercise.
- Lat pulldowns exercise.
- Upright rows movements.
Movement No. 5 – Twist movements
All previous movements are performed in two directions (frontal plane and the sagittal plane).
But there is a third direction of movement that makes the workout more functional and that is transverse plane or twist movements.
Almost all movements that include bending the body down, playing a sport, running or walking contain some kind of twisting or bending of the body.
The following exercises represent an example of effective twist movements.
- Seated Twisting Leg Raise Crunch.
- Incline Twisting Crunch.
- Cable Wood Chops.
- Pallof Press.
- Medicine Ball Throws.
Movement No. 6 – Bending
Bending is a basic movement where we press our torso by moving the hips backwards.
This movement is used in everyday physical activities where our body is most susceptible to damage due to the fact that every second person has problems with a sore lower back.
A key factor when performing a variant of this movement, whether it comes to an exercise or performing some chores should be taking the weight with the feet.
The following exercises represent an example of effective bending movements.
- Dumbbell deadlift exercise.
- Dumbbell clean and press exercise.
- Some variant of the barbell deadlift exercise.
Movement No. 7 – some variation of movement of the whole body (walking, running or jumping).
Walking, running, fast jogging represent a variation of moving the whole body that includes moving, a step forward and a twist.
This movement is an integral part of almost every physical activity and is commonly used.
This movement has a number of variants and combinations, but running, jumping and walking are the basic movements.