How to do one exercise to train muscles all over the body

It is not realistic to want to exercise all the muscles in the body through one movement. Although the muscles of our entire body are a unified whole, a single move can affect the entire body. However, it is almost impossible to achieve a certain intensity of exercise for the muscles of the whole body through only one movement. Of course, there are some small methods that can achieve the goal of exercising muscles throughout the body with just a few movements. They are introduced below.

Three exercises to train your whole body muscles at home in 20 minutes. If you are just starting to work out or get in shape, this workout is perfect for you. You can choose to go to the gym or do it at home to help you increase the size and strength of your muscles. All we need is a set of dumbbells and a lever.

The first exercise for beginners is the squat exercise to train the legs, which mainly exercises the quadriceps and hamstrings. Do three sets in total, 8-14 times each set. If you can't do it, change to lighter dumbbells. If you can do 14 reps easily, change to heavier dumbbells. You can complete the first set in one minute, then do two more sets.

The second exercise for full-body training - exercising our pectoralis major, shoulders and triceps, is the most effective exercise I have ever seen, which is push-ups. You need a push-up stand, and when doing it, make sure your shoulders sink and lean back. No matter how you do push-ups, do as many as you can, rest for a while, and then complete another two sets.

Next is the third exercise for full-body training - this exercise mainly trains the latissimus dorsi and biceps. It is the second most effective exercise in the fitness field, which is the pull-up. We will do three sets of pull-ups, resting for 1 minute between each set. If you can't do pull-ups, you can put a bench underneath to help you. When we do this movement, our shoulders must sink down and lean back. We also do three sets of pull-ups.

Through the above three simple movements, you can achieve the goal of exercising muscles throughout the body. The whole exercise process usually lasts about 20 to 40 minutes. Generally speaking, it is enough to do it three times a week. If you have enough time, you can do the above three movements every day. After about three months of exercise, the muscles throughout your body will become fuller and more three-dimensional.