What exercises do you do to strengthen your muscles throughout your body?

Compound movements, exercises for the muscles of the whole body, like deadlifts and the like. Running is not going to gain muscle. After the compound movements, the muscles are trained independently.

8-11 a.m. Afternoon Evening: After dinner, rest for 2 hours and then exercise Other times are not the best time for the body! Cycling and other aerobic exercise is about 50 minutes a day, but you can't run every day, because it hurts your knees too much, it is recommended to run 2 times a week, and the rest are done on the bike, remember that aerobic exercise should be carried out after daily equipment training, so that the effect is better!

Chest Bench press 4 sets, 8-12 reps Dumbbell Bird 4 sets 8-12 reps Back Lean over barbell row (latissimus dorsi, posterior deltoid bundle). Parallel bars arm flexion and extension deltoid barbell press dumbbell side press (it is best to do it with a small weight, the action must be standard, novices generally love to shrug their shoulders, and they will practice to the trapezius muscles, so you must pay attention) Lean over and raise your head on the side This is the method I have always used for the head, I feel that it works well for me, you can try it, it is to practice 1 set of 2 heads, and then do not rest, then practice 3 heads, and then 2 heads in a row. Barbell curl Supine barbell arm curl (triceps) Dumbbell curl with low weight Legs Barbell squat short sprint, single leg squat If you have time, you can do triathlon Helpful for endurance Explosiveness!

If you don't know what a triathlon is, look it up on the Internet! If you are satisfied,! Thank you!

Even exercises that appear to be exercises that work the muscles of the whole body are actually focused on specific muscle groups, and no exercise works all muscles so evenly.

For example, men's gymnastics is divided into many events, if you look closely, you will find that the muscles of the athlete's arms and abdomen are particularly developed, after all, all gymnastics events are related to the arms, and some movements such as hanging rolls also need abdominal force to maintain posture, while the leg muscles play more of a role in assisting coordination for the movements, so the muscle strength is more demanding on the arms.

Another example, rock climbing, this sport is still relatively demanding for the muscles of the whole body, but the same more rely on arm strength, back strength and hand strength to grasp the landing point, in rare cases, you need to use the leg force to do the jumping action, then the leg also plays an auxiliary role.

If it is more true, then only bodybuilding has to be practiced all over the body, and it is practiced hard.

There are many such exercises, aerobic exercises such as running, swimming, aerobics, rock climbing, roller skating, etc.; Other sports like basketball, football, volleyball, and badminton are also good sports, and these sports combine aerobic and anaerobic exercises to make a good comprehensive workout.

There are many such exercises, aerobic exercises such as running, swimming, aerobics, rock climbing, roller skating, etc.; Other sports like basketball, football, volleyball, and badminton are also good sports, and these sports combine aerobic and anaerobic exercises to make a good comprehensive workout.

Jumping rope works the muscles of the whole body.

Jumping rope is a whole-body sport in which the upper limbs, lower limbs, and trunk need to be well coordinated to complete the movements, and the joints, muscles, and ligaments of the whole body are also involved.

It can not only effectively increase the strength of the ankle and knee ligaments and the strength of the lower limb muscles, but also ensure the coordinated development of the upper and lower limb muscles and reduce fat, and the body's reflexes and flexibility will also be improved. Jumping rope also strengthens the heart and lungs and increases lung capacity.

Skipping rope is loved by athletes of all ages because of its strong affinity, high fitness value, and few requirements for venues and equipment.

1. Run.

Running 2,000-5,000 meters every day can greatly improve the body's cardiopulmonary function tolerance. At the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

2. Standing long jump.

Standing long jump day is divided into 3 groups in the morning, noon and evening. Doing 25-50 pieces per group is the fastest way to train the leg muscles and lengthen the muscles of the whole body.

3. Push-ups.

Push-ups are suitable for friends who have a certain strength base, and each time you do it, you should try to straighten your body as much as possible. In particular, the legs and waist should not be bent, do at least 1 set of 20-50 pieces per day. It's a great way to build muscle and strength in your arms.

4. Sit-ups.

Sit-ups are one of the common ways to train your abs and don't take up space. It is also very suitable for doing at home, and it is recommended to do more than 30 sit-ups at a time.

5. Dumbbells. Friends who want to exercise their biceps can try dumbbells, which are lifted by the arm. Strengthen local muscles, at least 50 at a time. in order to effectively strengthen the shape of the muscles.

6. Swimming. If you know how to swim, you might as well try to swim a few laps of the indoor pool every day. Swimming is more effective and faster than running to build muscles, and the muscles will be more slender and beautiful.

The three movements that can exercise the muscles of the whole body are simple and practical, but many people disdain to do them.

The best full-body workout Three movements can achieve fitness results.

If you want to get the job done and work your muscles all over your body in one workout, then the following three movements will go a long way. Experts call them "the best full-body workout in the world." Let's learn.

1. Istanbul No. 8 warehouse shelves.

Turkey No. 8 Starting Action Heavy Duty Storage Shelf.

The reason why the Turks invented this movement is called "No. 8" is because it works 8 muscles in a single movement, including the 5 groups of the core muscles, the upper arms, thighs and calves.

Istanbul No. 8 is a simple move, hold a dumbbell in one hand, lie on the ground with your back on the ground, straighten the arm holding the dumbbell, hold this position, and then stand up. Return to the starting position and repeat the above movements. Do 4 to 6 reps with dumbbells in each hand.

2. Squat to promote the legs and pull up.

Pull-ups for warehouse shelves and supermarket shelves.

Stand under the horizontal bar, crouch down with your hands on the ground between your legs, leap your feet back into a push-up starting position, then leap forward with your legs back and return to a squat position with your hands still on the ground. Stand up straight, jump up and grab the horizontal bar and do a pull-up.

This movement can tone the body. Warehouse shelves Storage shelves.

3. Explosive sitting.

Lie on the ground with your knees bent at 90 degrees and your feet flat on the ground. You can have a companion stand lightly on your feet, or place it under an object to secure it. Start with this movement, using the strength of your lower back, abdomen, legs and feet, stand up and face to face with your companion who is assisting you.

Then resume the starting position and repeat.