What exercises can strengthen the muscles of the whole body?

In real life, many people want to have a good body and figure, especially male friends. Maintaining a good figure will greatly enhance personal temperament. In modern society, many people ignore their bodies, especially office workers. Due to long-term busy work and no time for exercise, they will become obese and have no muscles. Let me introduce to you in detail some exercises that can exercise muscles throughout the body.

1. Back Exercise

When exercising the back, the main focus is on the latissimus dorsi, which is divided into the width of the latissimus dorsi and the thickness of the latissimus dorsi.

Wide-grip pull-ups: This movement is the main movement and requires 6 sets of training, each set to exhaustion. It mainly exercises the width of the latissimus dorsi. And the congestion effect is particularly good. Rest for 30 to 60 seconds between each set.

Wide-grip high pull-down: This also exercises the thickness of the latissimus dorsi. When doing this exercise, tilt your head slightly forward and keep your lower back straight. Do 4 sets, resting for 30 to 60 seconds between each set.

Curled-leg deadlift: This movement is a compound movement, which mainly exercises the thickness of the entire back, especially the lower back. You need to do 6 sets, each set is around 10RM. Rest for 30 to 60 seconds between each set.

Seated narrow grip row: This movement mainly exercises the thickness of the latissimus dorsi in the upper back. When doing this movement, pay attention to extending your upper arms first and then retracting them. Try to keep your head slightly forward and your shoulder blades straight. Do 6 sets, resting 30 to 60 seconds between each set.

2. Shoulder Exercise

Shoulder exercises mainly train the deltoid muscles. The deltoid muscle belongs to an endurance muscle group, so the number of exercises for the deltoid muscle needs to be more than 15 times. The deltoid muscle is divided into three parts, the anterior, middle, and posterior.

Dumbbell shoulder press: the main exercise for shoulder training. But be careful to keep your upper back close to the backrest. Do 6 sets of about 20 reps each, resting for 30 to 60 seconds between each set.

Barbell front press: This exercise also exercises the front deltoid muscles. Do 6 sets, about 20 times each. Rest for 30 to 60 seconds between each set.

Dumbbell lateral raise: Exercise the middle deltoid muscle. Do not raise your forearms higher than your upper arms, and do not raise your upper arms above your shoulders. Do 6 sets, about 20 times per set, and rest for 30 to 60 seconds between each set.

Dumbbell bent-over lateral raise: Mainly exercises the posterior deltoid muscles. Do 6 sets of about 20 reps each, resting for 30 to 60 seconds between each set.

3. Leg exercises

The thighs are the engine of the human body. It is of great significance to the upright posture of the human body. People with well-developed thigh muscles will stay away from many diseases. The thigh exercise is mainly divided into the front and back exercises.

Barbell squat: mainly exercises the quadriceps muscles and develops the muscles in the front of the thighs. You need to do 5 sets, with about 12RM repetitions in each set. Since thigh training is relatively tiring, the rest time should be between 45 seconds and 60 seconds.

Lunge squat: The training intensity is higher and it also exercises the muscles in the front of the thigh. It is not easy to grasp the point where muscle strength is exerted. Do this exercise 5 times, resting for 45 to 60 seconds between each set.

Straight-leg deadlift: Mainly exercises the muscles on the back of the thigh and the gluteus maximus. This movement also needs to be done 6 sets. Rest between each set for 45 to 60 seconds. Supine leg curl: This is an exercise that requires fixed equipment and is relatively safe. Keep your toes straight while doing this movement. Do 4 sets, resting between 45 and 60 seconds between each set.

To sum up, these are the topics related to exercises that can exercise muscles throughout the body. I believe that through the above content, everyone has gained a certain understanding of exercises that can exercise muscles throughout the body. I hope everyone will pay attention to their bodies in life and exercise regularly. Long-term exercise will make the body well-proportioned, build more muscles, and is also of great benefit to the body.