How to train the muscles of the whole body
How to train the muscles of the whole body. Having a strong body is what many male friends dream of. We all know that long-term exercise of barbell bench press can strengthen the muscles of the arms. Muscles, so how to exercise the muscles of the whole body, let’s share how to exercise the muscles of the whole body. How to train the muscles of the whole body 1
1. Back exercise
Back exercise, the back mainly exercises the latissimus dorsi, which is divided into the width of the latissimus dorsi and the width of the dorsi. muscle thickness.
Wide-grip pull-ups: This action is the main action and requires 6 groups of exercises, each group to failure. The main purpose is to exercise the width of the latissimus dorsi. And the congestion effect is particularly good. Rest 30 seconds to 60 seconds between each set.
Wide-grip high pull-down: It also exercises the thickness of the latissimus dorsi muscles. When doing this action, tilt your head slightly forward and keep your lower back straight. Do 4 sets, resting 30 to 60 seconds between each set.
Bent-leg deadlift: This action is a compound action. It mainly exercises the thickness of the entire back, especially the lower back. You need to do 6 groups, each group is around 10RM. Rest 30 seconds to 60 seconds between each set.
2. Shoulder exercises
Shoulder exercises mainly exercise the deltoid muscles. The deltoid muscle is an endurance muscle group, so the deltoid muscle needs to be exercised multiple times, at least 15 times. The deltoid muscle is divided into three parts, anterior, middle, and posterior.
Dumbbell shoulder press: The main exercise for shoulder exercises. But be sure to keep your upper back close to the backrest. Do 6 sets of about 20 times each, resting 30 to 60 seconds between each set.
Barbell front neck press: This action also exercises the front deltoid muscles. Do 6 groups of about 20 times each. Rest 30 to 60 seconds between each set.
Dumbbell lateral raises: Exercise the middle deltoid muscles. The forearms should not be higher than the upper arms, and the upper arms should not go over the shoulders. Do 6 groups of about 20 times, resting for 30 to 60 seconds between each group.
The most important exercises to exercise the muscles of the whole body are back exercises and shoulder exercises. But no matter what kind of exercise, you must pay attention to your own safety and do not exercise blindly. It must be limited and not uncontrolled. You must choose an exercise method that suits you according to your body's condition. How to train the muscles of the whole body 2
Push-ups: Push-ups are suitable for friends with a certain strength foundation. Every time you do push-ups, you should keep your body as straight as possible, especially the legs and waist cannot be bent. Do at least 1 group every day, every time Sets of 20-50 reps are a great way to build arm muscles and strength.
Do radio gymnastics: learn simple martial arts routines or some basic movements of martial arts. Note: When you first learn to practice martial arts, you do not need to be similar in spirit, but you must pursue physical similarity. Only then can you ensure that your movements are in line with the movements of a martial arts practitioner.
Morning exercises: After taking a deep breath, scream to the sky as hard as you can with one breath (it can exercise and improve your lung capacity, confidence and loud voice). Do more exercises every day such as jumping on the spot, jumping on the spot and touching the height, jumping on the approach, and jumping on the approach and touching the height (which can effectively promote the growth of your body, the strength of the muscles in various parts of the body, and the beauty of the lines.
Running: Running 2,000-5,000 meters every day can greatly improve the body's cardiopulmonary function tolerance, and at the same time exercise the muscles of the whole body, which is the basis for quickly building strong muscles.
Standing long jump: Standing long jump for one day. Do 3 groups in the morning, noon and evening, each group does 25-50 reps. This is the fastest way to train leg muscles and lengthen the muscles of the whole body.
Sit-ups: Sit-ups are one of the common ways to train abdominal muscles. They do not take up space and are very suitable for practice at home. It is recommended to do more than 30 sit-ups at one time.
Dumbbells: If you want to exercise your biceps. Friends can try dumbbells and strengthen local muscles by lifting the dumbbells with their arms. Do at least 50 exercises each time to effectively strengthen the shape of the muscles.
Swimming: Friends who can swim may wish to try it. Try swimming a few laps in an indoor swimming pool every day. Swimming is more effective and faster than running, and the muscles will be more slender and beautiful. How to train body muscles 3
Turning exercises are different from chest expansion exercises. What's more, the turning exercise will strengthen the muscles of the left and right parts of the back respectively. When turning to the left, the muscles of the left half of the back are exercised, and conversely, when doing the turning exercise, you can stand. Stand straight with your legs naturally separated, and do not rotate your legs when turning. Or sit on the mat, straighten one leg, then curl up the other leg, and perform turning exercises with only your upper body.
Lean over and row. Find a chair or bench, hold the chair with your left hand, kneel on the chair with your left leg, straighten your right leg, and row with a dumbbell in your right hand for half an hour at a time; Hold the dumbbell in your left hand and repeat.
Horizontal bar exercises mainly exercise the latissimus dorsi muscles, and wide-grip horizontal bar exercises are helpful for pulling. With broad shoulders and well-developed back muscles, a narrow grip on the horizontal bar can lengthen the latissimus dorsi muscles.
The specific method is: hold the horizontal bar or the cross frame on the fitness equipment with your hands as wide as possible wider than your shoulders, and relax your shoulders and droop naturally. Then bend your arms and pull up until your chest is flush with the surface of the bar, or at least the Adam's apple or the back of your neck is flush with the surface of the bar, then lower it back down and practice 5-10 times a day according to your personal physical condition.
Push-ups. Push-ups are suitable for friends who have a certain strength foundation. Every time you do them, you should keep your body as straight as possible, especially the legs and waist. Do it at least once a day, with 20-50 push-ups in each group. It is a good way to exercise arm muscles and strength. Way.
Sit-ups. Sit-ups are one of the common ways to train abdominal muscles. They do not take up space and are very suitable for practice at home. It is recommended to do more than 30 sit-ups at a time. How to train body muscles 4
1. Pledge of Strength
Training parts: chest, shoulders, triceps and waist and abdomen
1. Keep your feet apart and Stand about one meter behind a bench with your hip bones the same width apart. Lean forward, place your hands shoulder-width apart, and rest on the back of the chair.
2. Keep your waist strong, keep your body in a straight line from head to toe, bend your elbows with both hands and press down, and do push-ups until your chest is close to the bench.
3. Use the palm of your hand to prop up your body and return it to its original position. Before straightening your arm, quickly raise your right hand, leave the back of the chair and touch your left shoulder.
4. Quickly return your right hand to the starting position and repeat the above actions for two sets of 12 times each.
Difficulty: To improve the exercise effect, try placing your hands on the chair surface instead of the back of the chair.
2. Tree Support
Training parts: shoulders, chest, back and waist and abdomen
1. Turn your back to a tree Tree, with all four limbs on the ground, heels a few centimeters away from the trunk. Change position, bend your elbows, and rest on your forearms.
2. Step onto the tree trunk with your feet straight, and walk up the trunk until your body is parallel to the ground. If this is not possible, try a position with your feet at a lower height first. Hold for 10 seconds, then rest for 10 seconds, and do two sets of two. As your reps increase, try to hold for one minute.
Difficulty: It is easier to position your feet higher or lower than to keep your body parallel to the ground, but no matter the height, you must pay attention to keeping your waist tight and your back straight.
3. Ballet Aerial Circles
Training parts: buttocks, waist and legs
1. Stand in front of a bench with your hands on your hips.
2. Step on the bench with your right foot and stand firm, while keeping your left foot straight behind you and exerting force on your biceps femoris.
3. Keep balance on your right foot, and at the same time, turn your left foot in a circle to the left side of the body, and then to the front of the body, as if drawing a semicircle around you.
4. Draw a circle with the left foot in the opposite direction, and finally return to the starting position behind the body, and then step off the chair. Do two sets of 12 reps each. Switch feet and do two more sets.
Difficulty: Keep your waist as still as possible to maximize your hip muscles.
IV. Sitting on a hot bench
Training parts: buttocks and legs
1. With your back to the chair, one leg independent, hands clasped in front of your chest .
2. Straighten your left leg forward, leave your left foot off the ground, and bend your right foot to squat down, as if you were sitting on a chair, but your buttocks do not touch the chair surface.
3. Keep your left foot in the air and use your heel to straighten your right foot. Do two sets of 12 reps each. Switch feet and do two more sets.
Difficulty: If you want to increase the challenge, you can bring your butt closer to the chair surface, and then stand up straight immediately.
5. A brief introduction
Training parts: waist and abdomen, oblique abdominal muscles and hip flexors
1. Sit on the edge of the chair, with your palms behind you for support. Point your finger forward.
2. Keep your spine straight, lean back slightly, lift your legs, bend your knees to 90 degrees, and lift off the ground.
3. Keep your chest straight, your shoulders back, your right knee still, your left foot down, your toes lightly touching the ground and then quickly return to the starting position, switch to the right foot and do it again for completion. an action. Do two sets of 10 reps each.
Difficulty: To increase the difficulty, straighten your legs parallel to the ground, then bend your knees and touch the ground lightly with your toes.
Warm reminder: The above are the five tips for fitness in the park that will allow you to train all the muscles of your body for free. I hope it will be helpful to everyone. Here is only a reference. I wish you good health.