How to exercise muscles throughout the body

If you want to exercise your whole body muscles, you can do push-ups. Generally speaking, one exercise can be divided into about ten groups, and the standard number of push-ups in one group is thirty. Of course, everyone's physical fitness is different, so you can reasonably determine the number of exercises for each set based on your own strength and muscle conditions. Generally, each group should not be less than 10. If you can't stick to doing twelve sets, you can do about 4 sets a day, and then gradually increase the number of sets you do each day.

For arm extensions, you can use two chairs instead of a training bench at home. Lying dumbbell press, the weight depends on your own situation, 8-12 in a set, 4 sets. If conditions permit, you can do incline presses, which mainly train the upper pectoral muscles. Combine with flat press, 3 sets of each exercise. Flyes, incline and decline, and planks can also be used to perform fly exercises.

Back: Pull-ups, which can be done on a door frame at home. 12-14 pieces per set, 6 sets. You may not be able to pull it at the beginning, but as long as you persist and your strength increases, you will be able to do it. Single-arm dumbbell row, dumbbell lateral raise, prone dumbbell lateral raise, single-arm dumbbell front raise, etc.

Istanbul No. 8: This movement invented by the Turks is called "No. 8" because it can exercise 8 muscles in the body in one movement, including 5 groups of core muscles, upper arms, thighs and calves.

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

Squat to promote leg movement and then pull-ups. When doing it, stand under the parallel bars or horizontal bar, then squat down with your legs apart in line with your shoulders, then jump quickly, grab the parallel bars or horizontal bar with both hands for about ten seconds, then put them down, and repeat this movement. Twenty is a set, and you can adjust the number of times in a set according to your physical fitness. Generally, you train about 5 sets a day.