The Science
Chosen structure:
All 3 exercises are in common practice and are easy to visulise.
Push-ups have been chosen first to get the hardest exercise out of the way.
Squats are done second to provide a buffer between the two most demanding exercises.
Planks are done last as core training is gruling. But once it's done, it's done.
Chosen exercises:
The chosen exercises are all calethetics movements. Calestenics is effective as it is one of the best ways to increase muscle strength and provides the best muscle definition for each unique body type.
Common names for major muscle groups:
Push-ups:
Pushups train the whole upper body and arms.
They mainly focus on the chest and tricep but can also train your shoulders and core.
They give a great toning and squaring of the chest, and highly effictive training of the tricep which makes up the majority of the arm.
Regular push-up trains the chest (pectoralis major and minor) mainly, Elevated push-ups trainly the pectorals even greater, whereas diamond push-up focuses on training the tricep (triceps brachii).
Other muscle groups trained: shoulders (deltoids), biceps, abdominals, middle and lower back, and even leg muscles such as glutes and hamstrings.
The pushup provides conditing for a large varitey of muscles and stabilizers which is why it's such a quitisential movement.
Squats:
The Squat exercise mainly targets the thighs (quadriceps & hamstrings) and the glutes (buttocks muscles).
Squats also train: core strength & stability, ankle mobility, back muscles and calves.
They are a quitisential movement for a healthy lower body.
"They don't just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body."
Planks:
Core is very important. A strong trunk is a strong tree, which leads to strong branches etc.
Planks offer a wide range of muscle groups and can give a full body workout in just one move.
Planks focus primarily on the core muscles in your abdominals and the lower back. (rectus abdominis, transverse abdominis and erector spinae).
Planks also work your shoulders, chest, triceps, biceps, back and legs too (just not as heavily).
By supporting your weight in planks it will allow you become a more balanced body. Imbalance in your muscles is a leading cause of injury.
Conclusion
All three 3 exercises train the entire body. And target the most essential muscle groups.
All three 3 exercises should be implemented into any training routine, or anyone's want to have a stronger healthier body and mind.
