How to compensate for your weaknesses in training

What is the problem with bilateral exercises, why is it less of a problem in functional training and how can I boost my metabolism so that my body gets a real boost in weight loss!

What exactly is this? Physiologically it is quite normal that we have a dominant and a recessive side. In our everyday life this is not a problem at all, it only becomes one when we want to take a closer look at our muscle groups and train them.

In strength training in the classic sense, we work a lot on bilateral exercises such as the lat pulldown or deadlift. The result is dysbalances in our skeletomuscular system. It is perfectly logical that when we do deadlifts with 100kg, we move the ischiocrural muscles 50kg at a time. So in theory! Maybe it is the case during the first 1-2 repetitions, but at the latest when the recessive muscles fail, the dominant side takes over the main work. Therefore, you should make sure in your training plan that you include unilateral exercises in your workout!

In functional training, unilateral training has been used for a long time. It can be used for very specific training and you quickly notice where your weaknesses are.

What optimizes the training plan, the workout and especially the metabolism are the multi-joint exercises. During the training you combine large muscle groups that are all used and as a result consume more oxygen and ATP (adenosine triphosphate ensures that muscles can contract). The body notices the high consumption and cranks up the metabolism.

the metabolism. This is a classic principle as known from HIIT and CrossFit. The body sweats after the workout because it needs to refill its "stores". If you know these weak points of your muscles, you can target them by changing your training program accordingly.

There are, of course, quite classic variants such as yoga or Pilates. But let's stay with HIIT. Here, exercises that have a "fast" sequence are suitable, because we want to try to do as many repetitions as possible in a certain time. This is how you get the optimal training program.

Lunges combined with the Shoulder Press

The exercise is a forward lunge. Please make sure that your knee does not come over the tip of your toes in order to keep the load on the knee joint as low as possible. The back knee is brought towards the floor, but does NOT touch it. Then we push ourselves back up into extension and when we get there we perform a push towards the ceiling with the dumbbell or kettlebell that we have been holding in one hand in front of the shoulder since the beginning. If desired, we can also do an Arnold Press with combined rotation. The dumbbell comes back in front of the shoulder and then the back knee goes back towards the floor. We now repeat this sequence of movements until the time (in HIIT or Circel)is up or the desired amount is reached.

Side Jumps / Skier

An exercise without equipment that can be done perfectly at home. You start standing shoulder width apart and do a side jump to any side. You land on the foot of the chosen side and, without putting the second foot down, push yourself directly to the opposite side with a jump. It almost looks like a cross-country skier.

One-sided rowing with the TRX sling trainer, kettlebell or a theraband

Start with the arm extended and the body bent backwards at about 45° (only with the TRX). The arm is in extension of the training device and then pulls the body up in the direction of the TRX or the hand in the direction of the belly button. Then the arm slowly eases back and returns to the starting position.

Plank with push-ups

You start normally as you know it with the plank or the forearm support. Feet are planted, forearms are on the ground and elbows are under the shoulders. The body is completely tense. Now the good part begins. Now you put one hand up and push yourself up so that you can put your second hand up as well and you end up in the push-up position. Then you put one forearm down again and slowly lower your body in a controlled manner to be able to put the forearm down with the second arm as well. Next round the other arm pushes you up. The entire movement sequence is performed in a controlled manner! No falls on the forearms.

Throw squat with medicine ball against wall

We hold a medicine ball of any weight in front of the body and perform a clean squat. This means butt out wide, toes always remain visible and not covered by the knees, as well as the back straight. Coming back up we push with all our might the medicine ball against the wall with a hand of your choice. With the next squat we collect the medicine ball at the bottom and repeat the process. Of course now throw the other hand.

Mountainclimber

Last but not least, an exercise that we all love dearly. The mountain climber. It starts in the push-up position. Alternately you bring your knees up to your elbows, when the movement is right you add speed. You can vary the speed and the distance. Whether left knee to left elbow or crossed is up to you. If this is too easy or boring for you, you can use an unstable base to support yourself. A little stability never hurt anyone.