Erratic resolve is no good. 6 moves your trainer hopes you'd do regularly.

When you go to the gym, you prefer to do your favorite set of exercises. But there are a few movements that are crucial. They help you build muscle that will make you mobile. Read on to learn of exercises that your trainer would like you to do.


GOBLET SQUAT


Holding a dumbbell in the goblet position - at chest level, tucked in close to your body - works both, as a corrective exercise and a muscle building movement.

The counterbalance from the weight allows your hips to sink down into a deep squat to increase your range of motion. When you're at the bottom of your squat, use your elbows to push your knees apart. This allows your pelvis to drop between your legs, letting you settle in a squat position.

 Method: Stand with your feet shoulder width apart. Grab a dumbbell and hold it vertically next to your chest with both hands. Your elbows should point down towards the floor. Lower your body as far as you can by pushing your hips back and bending your knees. Press out against your knees with your elbows. Thirty seconds later, push back to the starting position.

SLED PUSH

This workout allows you to load your entire body without putting unnecessary weight on your spine.

You can load up the sled with plenty of weight and walk with controlled steps for strength work.

Note: Many sleds feature handles at different heights. Ideally, you grip the sled so that your hands are at hip height.

This ensures that your glutes are the primary muscle driving the sled.

Method: Grab the vertical posts of the sled by leaning towards it. Push your shoulders back. Without rounding or arching your back, lift your knee toward your ribs and place your foot down in front of you to take a step. With each step, push your foot into the floor. Try and maintain a straight line from head to toe.

FOREARM TO INSTEP

From the train commute to the time parked in front of the television, sitting has caused your hip flexors (the group of muscles on the front of your hips) to tighten.

The forearm to instep stretch will combat the tightness by opening up your hips. Try and do this before a lower body workout.

Method: Take a large step forward with your left leg into the lunge position. Bend down and place your left elbow against the instep of your left foot while keeping your knee away from the floor. Then, place your right hand on the floor for balance and move your left hand to the outside of your left foot. Push your hips toward the ceiling and lift the toes of your left foot toward your shin to stretch your hamstring. Repeat on the other side.

BARBELL BENT OVER ROW

If you head to the gym and start bench pressing immediately, you're only making your posture worse. Chest exercises exaggerate bad posture by pulling your shoulders forward even more. Performing a move like the barbell bent over row will add mass to your upper back and rear shoulders.

You'll look taller, feel better, and be able to lift more weight using your upper-body.

Method: Grab a barbell with an overhand grip that's just beyond shoulder width and hold it at arm's length. Bend at your hips and knees and lower your torso until it's almost parallel to the floor. Pull the bar to your upper abs. Pause, then slowly lower the bar back to the starting position.

DUMBBELL SPLIT SQUAT

When you train both sides of your body at the same time, your dominant side tends to take over, resulting in strength imbalances. Your stronger side keeps getting stronger and your weaker side remains the same. Performing a split squat can help you bring your non dominant side up to speed.

Method: Grab a pair of dumbbells and hold them at your sides, palms facing each other. Stagger your stance, with your front foot four feet in front of your rear foot. Stay on the toes of your rear foot. This is your starting position. Slowly lower your body as far as you can. Complete at least five reps with your left leg before completing the same number on your right.

HOLLOW-BODY HOLD

The hollow-body hold is a stability exercise that helps build extreme core strength and endurance. Besides a chiselled six-pack, a rock solid middle will increase your gains at the gym. The most effective exercises for developing power - like dead lifts and squats - require a strong core to stabilize and protect the lower back. The more attention you pay to your core, the more solid your foundation is to lift heavier weights.

Method: Lie on your back on the floor with your legs straight and your arms reaching above your head. Your body should form one long line. Contract your abs tight to lift your shoulder blades off of the floor and lift your legs. Your body should now form a banana shape. Hold for 10 seconds before starting again.

 Source-http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/6-exercise-every-trainer-wants-you-to-do-regularly/articleshow/47403772.cms