If you want to build your whole body muscles, how can you train your whole body muscles?

Push-ups (chest and triple) Practice two sets of 50 per day.

Sit-ups (abdominal) Practice two sets of 50 per day.

"Two ends" (waist) practice two sets a day, each group of 30.

Pull-ups (dorsal and biceps) are done in two sets of 20 per day.

The plan is not given by others, it is gradually explored and perfected by yourself, and other people's plans may not be suitable for you! It is arranged according to one's own weaknesses, one's own work and rest rules, and one's own physical condition, and there are individual differences! Finding a plan to train the muscles of all parts of the body will not solve your actual problems!!

If you want to do a good job in bodybuilding, you have to work yourself.

Push-ups: You can exercise the chest, back, arms and other parts, do three sets a day, the number of times can be determined according to the strength of running: exercise the lower limbs, long-distance running can also strengthen cardiovascular ability, run for more than ten minutes a day, start to jog at an even speed, and speed up in the next one or two minutes.

Two ends: you can strengthen the strength of the back and abdomen, but also three sets a day, the number of times you set your own sit-ups: you can practice the shoulders and abdomen, three sets a day, the number of times you press the legs:

Find a height that is more suitable for you to practice, be careful of strain, I recommend that the height is better when the feet are at right angles.

There are enough of these exercises above, but if you don't have too much or have time, you can also do squats (calf exercises), frog jumps (bounce jumps), jump rope and play ball.

First of all, to tell you, to train the muscles of the whole body must have a large strength and high exercise intensity to be possible, and because you are under 18, it is recommended that you do not practice like this now, now the gym coaches recommend that it is best to carry out similar strength training after 20, because at that time the body is basically fully developed, the physiological functions are also basically mature, and you can adapt to high-intensity training, and you practice now if you have a special coach belt is easier to practice. All flat.

It's okay to do push-ups and sit-ups when you're playing ball, but it's hard to get your muscles to the whole body.

A complete set of home training, easy to learn, can also be exercised at home.

Good figure. 1.Squat against the wall (Activate the leg muscles to make the back leg movement feel powerful.)

better) two sets of 40-60s each

2.Sumo squats (this angle will help reduce fat on the inner thighs) slow down and pay attention to your breathing, inhale and squat, exhale and push up.

from.!The lower back is straight, and on the contrary, there will be pressure on the lower back. Four sets of 20 reps each. 3.Lunge squats (exercise the hips and front of the thighs) to steady each movement.

Don't shake, the front and back heel push will focus more on the hips. Four.

Set 15 reps on each side.

4.Stretch bands to bend over and row (Exercising the middle of the back is great for improving posture.)

Help) Pay attention to the back straight and the big arms clamping the body. Four sets of 20 reps each. 5.Elastic band high pulldown (exercise both sides of the back) pay attention to the action.

Slow to the very bottom of the clamp to pause. Four sets of 20 reps each.

6.Kneeling push-ups (upper limb ace moves, which can make the chest more presumptive.

type, which will also help girls reduce accessory breasts) four groups of 12-15 reps each.

The bodyweight movement will also be a good exercise for the core muscles, making the waist and abdomen tighter.