How to train the muscles of the whole body as quickly as possible

Home fitness. The fastest training of multiple muscles throughout the body, a compound movement, guaranteed to be absolutely practical.

The right workout:

Thorax: A: (medial flancular sulcus, inferior margin sulcus, middle sulcus).

1.Bench press (barbell wide grip, dumbbells).

2.Lying flat on a bird (dumbbell or puller).

3.Arms flexion and extension (slightly wider grip).

4.Push-ups (slightly wider grip with feet and hands at the same height).

5.The hammer puller clamps the chest.

6.Seated instrument chair clamp chest.

b: (middle groove, middle and lower part of the outer wing, lower margin groove).

1.Parallel bars with both arms flexed and extended (middle grip distance).

2.Lying flat on a bird (dumbbell or puller).

3.Bench press (middle grip distance).

4.Push-ups (middle grip distance, hands and feet at the same height).

C: (lower margin groove, middle and lower part of the lateral wing).

1.Incline bench press.

2.Downward slope birds.

3.Push-ups (middle grip distance, hand height below foot position).

4.Bench press (middle grip distance).

Back: A: Seated anterior neck pull-down.

B: Seated neck pull-down.

C: Dumbbell pitch rowing.

D: Hold up on your stomach and pull up.

E: Wide grip pull-up in front of the neck.

f: Seated opposite grip flat pull.

G: Prone push-up.

H: Deadlift. Shoulder: A: Upright press.

B: Seated post-neck press.

C: Dumbbell front raise.

D: Dumbbell side raise.

E: Raise the bell and shrug your shoulders.

f: Dumbbells leaning over the birds.

Humerus two: A: Barbell curl.

b: Sitting, holding the arms diagonally, holding the curl.

c: Standing dumbbell hammer curl.

d: Seated dumbbell alternate curls.

e: Standing tensioner one-arm backgrip curl.

f: Prone curl.

Humerus 3: A: Stand with both arms bent in front of the chest and elbows pressed down.

B: Supine backbrace.

C: Supine arm flexion pull-up.

D: Sitting, one arm, neck and back arm flexion and extension.

e: Narrow grip press.

f: Pitch arm flexion and extension.

Legs: A: Squat at the back of the neck.

b: Reclining weighted leg press.

C: Leg curl.

D: Leg extension.

e: Cut span. f: Seated calf raise.

Note: Bodybuilding is an exercise that focuses on aerobic metabolism and is supplemented by anaerobic metabolism. When exercising, practitioners are required to master the correct breathing method, otherwise it is easy to produce dizziness, nausea, premature fatigue and other phenomena. Generally, exhale when exerting and inhale when recovering.

Adequate rest: Adequate rest is when a post-workout muscle is given enough time to repair its muscle fibers. In general, large muscle groups (e.g., chest, back, legs) should be exercised 48 hours after the second exercise.

Small muscle groups (e.g., brachial second, third, calf) should rest for more than 48 hours.

Reasonable diet: equipment exercise is to repair the damage of muscle fibers, so that they become thicker and increase muscle latitude, so in order to give muscle fibers enough protein to repair after training, we should consume enough protein (the average athlete protein intake is grams and kilograms of body weight.

Finally, I wish you success in your workout!