Whole body muscle exercise method

Nowadays, many of our friends are doing some exercise to lose weight. Exercise is very good for our body. People who exercise regularly rarely get sick. There are also many friends who don’t have time to exercise because of work. In fact, you don’t have to go to the gym to exercise. You can also exercise at home, and the effect is not worse than that of the gym. So what are some ways to exercise the muscles of the whole body?

This set of female bodybuilding exercises that can get the muscles of the whole body moving is designed for young women. If you do it every day, 15 minutes each time is enough. If you do it twice a week, each time will take 1 hour. When doing exercises, listening to relaxing background music can help you concentrate.

Exercise tips: Stretch your body as much as possible, tighten your abdomen and buttocks, and relax in time.

It hurts a little - don't be afraid. This is normal for muscles that have been idle for a long time. The pain will gradually disappear after 2-3 weeks of training. Repeat the movement 2-5 times at the beginning, and then gradually increase to the optimal 25 times.

1. Sit in a chair. The lower the chair, the harder the move. Support yourself on your hands and feet, tighten your hips, and lift your pelvis as high as possible. Keep your torso straight and your head straight. Hold this position for 5 seconds. Slowly descend to the chair

2. Stand with your feet together. Stretch your arms forward, slowly squat down, tighten your hips, and lean forward. Relax and restore. Lower your hands and stretch them back, lifting your neck and re-tightening your hips. Lean forward. Hold each pose for 5 seconds. Take a short break between each repetition.

3. Stand with your feet together. Raise your hands sideways with your palms open and facing up, tighten your abdomen and buttocks, and stretch your hands back as far as possible. Bend your elbows, squat slightly, and relax your shoulder blades.

4. Stand with your feet together. Place your hands on your abdomen, keep your chin on your chest, tighten your buttocks, slowly turn your head to one side, lift your lower collar, and hold for 10 seconds. Relax and restore.

5. Sit on the ground with your feet together. Support your body with your hands behind your back. Keep your toes pointed, knees bent, and legs drawn toward your chest. Then, stretch your legs apart, then bring them together and lower them. Relax and restore. Lean forward and try to touch your toes with your hands. Hold each pose for 10 seconds.

6. Lie on your back with your shoulders and elbows bent and the backs of your hands touching the ground. Lift your right leg up with your knee touching your chest, then reach toward your left elbow and hold for 10 seconds. Extend your right foot straight out to the left, parallel to the floor, and hold for 10 seconds. Switch legs and do it again.

7. Stand. Bend one leg and lift it up, with your foot on the back of the chair. At the same time, hold the back of the chair with both hands, tighten your hips, and hold this position for 10 seconds. Straighten the leg steadily, still holding the back of the chair with both hands, and keep your forehead close to the knee. Hold for 5 seconds. Do this 5 times in a row. Take a short break. Switch legs and do it again.

8. Stand facing (or with your back) to the chair back, hold the chair back with both hands, keep your heels together, toes apart, and push your hips forward for 20 seconds. Tighten your butt, put your toes on the ground, squat down, and spread your knees to the sides for 10 seconds. Stand up on your toes, with your whole foot on the ground, and take a rest.

9. Sit on your knees with your legs together and your buttocks tight. Lift your right leg and stretch it back and forth 10 times, then relax and return to the original position. Switch legs and do it again.

10. Sit on the ground, support yourself with your hands, and clamp the chair legs with your feet, holding for 5 seconds.

The above is the aerobics that the editor introduced to you that can achieve whole body muscle exercise. When we are at home with nothing to do, we can exercise according to the above steps. This is very good for our body. Don’t stay at home all day and do nothing. This will easily lead to some diseases and is not good for your health.