What are the 4 basic movements?
There are seven basic movements the human body can perform and all other exercises are merely variations of these seven: Pull, Push, Squat, Lunge, Hinge, Rotation and Gait. When performing all of these movements, you will be able to stimulate all of the major muscle groups in your body.
The ideal number of exercises per workout session is 3-4 exercises. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress. This means: Focusing on an 80/20 split of compound to isolation exercises.
Instead of completely scrapping my routine, I'll try and squeeze in a few bodyweight exercises—namely squats, planks, chair dips and pushups—throughout the day. These four moves give you a full-body toning and strength session in just a few minutes.
They are the primal foundation for movement in the human body. There are seven total movement patterns: squat, lunge, bend, core, push, pull, and locomotion.
Four Elements Of Movement
All movement is simplified into four elements, the most basic building blocks. The Four Elements are Horizontal, Vertical, Tilt, and Left or Right Rotation.
Number of sets is also dependent on goals. A lifter looking to improve strength may do 4 to 6 sets, while someone who wants to work on muscular endurance may do 2 to 3 sets. For a full-body workout, spend another day focusing on legs and shoulders by doing squats, lunges, and overhead presses.
In the 4x4 system, you do four exercises for a given muscle group, with each movement working the target body part from a different angle. This is not unlike how you'd put together a traditional bodybuilding workout, but that's where the similarities end.
- Day 1 – Back and Biceps.
- Day 2 – Chest and Triceps.
- Day 3 – OFF.
- Day 4 – Quads, Hamstrings and Calves.
- Day 5 – Shoulders, Traps and Forearms.
- Day 6 – OFF.
- Day 7 – OFF.
- Flexion – bending a joint. ...
- Extension – straightening a joint. ...
- Abduction – movement away from the midline of the body. ...
- Adduction – movement towards the midline of the body. ...
- Circumduction – this is where the limb moves in a circle.