What are some exercises that can be targeted to train people s major muscles?

Squatting, standing, all weight-bearing asanas can work the leg muscles, sit-ups, boat pose, all central areas with force, can effectively increase the abdominal and back muscles, push-ups, dumbbells, can work the muscles of both arms.

If you want to build muscles, you must first have a physique, which means that among your peers, you are considered slightly fat. I have a deep understanding that my arms and legs are long, but after a vacation, I have no muscles left, and I am not fit.

Push-ups work the upper body, especially the pectoral muscles, and sit-ups work the waist and abdomen. Running exercises the leg muscles and also increases heart and lung function. The results of these things should be good.

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.

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.

When you are training, you must protect your joints and never let your joints be injured. And when you are training, you must wear protective equipment, make a statement, and when you are training, you must do a good warm-up exercise, and don't let yourself sprain. But I think the most important thing is that when you are training your muscles, you should listen to your coach and never train privately.

Be sure to pay attention to the power point, you should pay attention to the support of the core, you should also pay attention to do some muscle stretching exercises frequently, you should also pay attention to training your hand strength, you should also regularly massage the muscles, and you should often carry out some ligament stretching movements. Posture infiltration.

Usually you can carry out muscle-building mindfulness training, but also exercise regularly, the body can go to lift iron, you can also practice yoga in posture, in the process of exercising, you must pay attention to your diet, to increase the intake of protein traces.

At this time, you should do more special training brothers, such as sit-ups, push-ups, flat support car empty support, choose to run the sail to give way, you can also use professional fitness equipment, you must insist.

For example, sprinting, or middle and long distance running, or high leg raising, stair climbing and weight running can all exercise our muscles.

1. Running is a very good exercise, which can exercise every muscle in our body, and of course, the most important thing is to exercise our leg muscles.

2. There are a variety of push-up exercises, including standard, wide and narrow push-ups, impact push-ups, crocodile and so on. The most workout are our biceps, triceps, and pectorals.

3. Sit-ups are a very simple exercise, which can mainly help us lose meat on our stomachs, and the most important thing is to exercise our abdominal muscles.

4. Swimming can enhance our lung capacity, which is a very physically demanding exercise, but its exercise effect is very good, and the main exercise is the strength of the arms, abdomen and legs.

To do full-body muscle exercises, you generally need to train the chest, legs, arms, shoulders, back, and abdominal muscles. Here's how to work:

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of the dumbbells to 8 to 12 RM, and do about 8 to 12 per set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

A few simple and effective methods: 1. Barbell plus dumbbell training, the strength can be reduced by 1/4 of the maximum weight of your own capacity, and then increased. For half an hour a day, the arms are trained for 2 and 3 creps, and a bar bell piece can be placed on the abdomen to practice sit-ups Thighs can be linked to bar bell squats 2 Practicing Muay Thai and fighting is also beneficial for increasing strength 3 You can eat more protein foods and pay attention to eating a healthy diet.

Running can exercise the flexibility of the whole body, push-ups can exercise the chest muscles, upper arm muscles, sit-ups can exercise the abdominal muscles and waist muscles, squats can exercise the leg muscles, do it 50 times a day, and you will see obvious results after three months. If possible, go to the gym and have a dedicated coach to guide you.

Do 100-200 push-ups every day and exercise it after a long time Go for a morning run in the morning Morning run for an hour to 1 hour is good for your body and not easy to get sick.