The so-called Big 5 workout includes five fitness classics that train your entire body and get you in shape quickly – more is not possible!
Big 5 Workout: Why is strength training so important?
With the weight training it’s like brushing your teeth. It’s moderately fun, and it still feels good – at least when it’s over. And it is also important for our well-being. Scientists agree that fit muscles keep us healthy, lean and efficient, especially as we get older. These advantages make them so valuable:
- They protect the joints and prevent back pain, for example.
- They tighten the tissue, shape the figure and are more metabolically active than fat because they use up more energy – even at rest.
- They strengthen the immune system and protect the internal organs.
- They slow down the natural aging process – the muscles begin to break down from around the age of 30.
- They produce messenger substances, the so-called myokines, as soon as they are stressed. The muscles use them to get the body to burn fat.
All good arguments to finally get started. There’s just one problem: you have to push yourself hard to stimulate the muscles to grow. Walking and climbing stairs are not enough to stop the natural muscle loss. However, you don’t necessarily have to go to the gym either, because there are plenty of bodyweight exercises that are effective and can also be done at home – like the Big 5 workout that personal trainer Claudia Laudeley put together for BRIGITTE.
What is the Big 5 workout?
5 well-known basic exercises are called the “Big 5” of strength training: Squat, deadlift, bench press, shoulder press and pull-up– Functional exercises that optimally train the muscles all over the body, such as the upper body, arms and legs. These muscle groups are trained by the exercises:
- Squat: Upper and lower leg muscles, buttocks, back
- Deadlift: Back muscles, upper and lower leg muscles, neck muscles, buttock muscles
- bench press: chest, shoulder and triceps muscles
- Shoulder Press: shoulder muscles
- pull-up: Chest and back muscles, upper and lower arm muscles
It is precisely these “fitness oldies” that are perfect for a comprehensive training plan: “There is nothing better for stressing the muscles,” says expert Laudeley. “The ‘Big 5’ build muscle, optimize everyday movements and help you lose weight. You really don’t need more for strength.” So if you want to do something for your weight, a healthy back and strong shoulders, the Big 5 workout is the right place for you!
This is how our BRIGITTE Big 5 workout works
Claudia Laudeley has them Basic exercises slightly modified and the “Big 5” from functional training combined into one workout, which can be done at home or outside. There are different levels for beginners and advanced users. It is best if the Big 5 workout is done two to three times a week, preferably after a run (because endurance training should not be forgotten, of course).
Important: Remember repetitions, do the exercises correctly to get the most out of it and avoid injury. Therefore, all movements are described in detail. For some exercises, advanced users can use additional tools such as a barbell.
As long as you stay on the ball, so yours follow the training plan correctly you will quickly get your first successes with muscle building to be able to see.
Our expert: Personal trainer Claudia Laudeley trains individuals and small groups in Frankfurt. She developed the Big 5 workout for BRIGITTE.
source
- Personal trainer Claudia Laudeley