Wish to get moving after injury? Take some fitness inspiration from Krishna Jackie Shroff

Compound lifts can add variety to your fitness routine. (Photo: Krishna Jackie Shroff/Instagram)

Compound lifts when done under proper training can help strengthen the core. (Photo: Krishna Jackie Shroff/Instagram)

Compound lifts work on multiple muscle groups at the same time. (Photo: Krishna Jackie Shroff/Instagram)

Compound lifts are any strengthening exercise where you’re using more than one muscle group at the same time. They include exercises such as squats and deadlifts.

Why should you do compound lifts?

*They are efficient as they help squeeze a couple of workouts around a busy schedule.

*Allow one to lift heavier weights which helps you build muscles.

*Burn more calories owing to heavier weights as they make use of the glycogen stored up in your muscles.

*Compound lifts also require a lot of focus. And unless you’re a really experienced lifter, you’re always going to be looking to improve your form. So, there’s always something to work towards when you’re down at the gym. It is a perfect workout if you’re the type of person who gets bored easily.

*Hips, shoulders, knees, ankles and wrists all play their part in helping you build muscle. Therefore, these kind of lifts help better your mobility and coordination.

However, every little detail should be spot-on – build muscle but avoid getting injured.

Here’s how Krishna Jackie aced the training. (Photo: Krishna Jackie Shroff/Instagram)

The younger sister of actor and fitness buff Tiger Shroff also shared a video of her weightlift of 85kgs for 10 reps.

Compound exercises help in a full-body workout, working on multiple muscle groups simultaneously in less time, by keeping the heart rate up and offering cardiovascular benefits. It generally burns more calories in comparison to isolation exercises. For instance, a squat is a compound exercise that works the quadriceps, glutes, and calves whereas a traditional bicep curl is an isolation exercise meant to strengthen the biceps, a single muscle in the body.

What to take care of

Compound exercises, like deadlifts, require a specific technique to help you stay safe and avoid injury.

Work with a trainer or fitness professional when performing these exercises, especially if you’ve never performed the movement before. They can ensure your technique is on track.

Eventually, you may be able to safely do the moves on your own. Still, it’s always a good idea to bring a workout buddy.

If you’re a beginner, talk to a trainer or fitness professional at your gym. They can help you figure out which weights to start with. A good rule of thumb is to start with a lightweight that you can comfortably do 10 to 15 repetitions with for one set.

If you feel stable and comfortable, increase the weight for the second and third set. You should “feel the burn” during the last few repetitions but never feel unstable.

Drink water between sets and stop the workout if you feel lightheaded, dizzy or unwell.

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