The Push and Pull Workout Plan
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They're simple but effective ways to get a balanced workout. We often think multiple days in the gym means chest, back, shoulders, arms and the dreaded leg day. Well, dividing muscle groups into different lift days may not necessarily be the best for your body. It can be time consuming and often cause muscle imbalances by over-training one area over another, especially in opposing muscle groups (like chest and back). Instead, you can try a workout routine that will address all your muscle groups and create a full balanced body that will help you be move better. This can be achieved through Push and Pull workouts where you work on push exercises one day, followed by pull exercises the next. And, the cool thing is that you only need to schedule 4 days a week using this approach.
A push workout contracts your muscles when weight is being pushed away from your body. The primary muscles in a push workout include chest, triceps, quadriceps, calves, and shoulders. Examples of push exercises are push-ups, squats, and chest & shoulder presses.
Pull exercises are those when the weight is being pulled towards your body - including all back muscles, biceps, hamstrings, obliques and trapezius. Examples of pull exercises are pull-ups, rows, deadlifts, rear shoulder flys and bicep curls.
This is just a simplistic overview, please speak to your PT for further advice.
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