Ways to exercise small muscle groups

The body has large muscle groups and small muscle groups. The large muscle groups are divided into chest, back and legs. Small muscle groups include shoulders, biceps, triceps, and lower abdomen, which are called small muscle groups. Both small muscle groups and large muscle groups play a very important role in our body, so we need to exercise more to ensure that these muscle groups do not atrophy. Today I will tell you how to exercise small muscle groups. You can exercise these muscle groups by taking a little time every day.

1. Full squat walk; exercise method

Spread your legs naturally, squat with your toes pointing forward, lift your heels, and use the strength of your feet and ankles to walk forward 30-40 meters in sequence. Place your hands behind your back or at your sides, bending your elbows and swinging them naturally back and forth.

Requirements: Use the strength of the ankle joints and soles of the feet to move forward, with slight fluctuations in the center of gravity, and the knees do not participate in extension and push-off.

2. Full squat jump; exercise method

Spread your legs naturally, toes pointing forward, in a full squat position, and jump forward 30-40 meters using the strength of your feet and ankles.

Requirements: Focus on the strength of the ankle joints and soles of the feet, increase the movement of the knee angle appropriately, and gradually increase the strength of the soles of the feet and ankle joints.

3. Jump forward with your feet turned inwards to the left and right

Practice method: First push the ground with your left foot, swing your right leg forward to the right, turn your foot inward in the air, and land on the inside of your forefoot in front of your body with your toes pointing inward and your heel facing outward. Then swing the left leg to the left and front, push off the ground with the right foot, and bend the left leg inward in the air with the toes facing inward and the heel facing outward, landing on the inside of the left forefoot. Walk 30-40 meters in sequence. Lean your upper body slightly forward, look at the ground in front of you, and keep your arms naturally at your sides to maintain balance.

Requirements: When the swinging leg lands, the toes must point inwards and the heel must face outwards. Apply the impact force of your body weight to the front and outside when landing to the outer ankle and the outside of the sole of the foot. Gradually increase the amplitude and height of the jumps to the left and right, and pay attention to safety

As mentioned above, I hope to give you a reference, so that you can know the method of exercise and know how to exercise correctly. Many people want to exercise but can't find where to exercise. Every movement must be exercised to the muscles or joints that need to be stretched. Only by persisting can you see the effect. I hope everyone can persist in exercise. After all, life lies in exercise, and every inch of muscle and joint in the body needs us to exercise.