How to do full body muscle training

In recent years, our living standards have been constantly improving. Many friends have become obese due to eating a lot of delicious food, so many friends will do some exercise to maintain their figure. For male friends, muscles are a symbol of masculine charm, but many friends have no effect due to incorrect methods. So how to do full body muscle training?

It takes about 1 month to build muscle and 3 months to shape it. This is the time spent in the gym. If you do home fitness, use dumbbells to exercise the upper limbs and the lower body; do 4-5 sets of squats, 8-12 times each set. If there is no obvious soreness in the legs after squatting, please exercise with appropriate weights.

It is recommended to exercise step by step and train scientifically and systematically. Rational planning and diet planning.

1: Exercise your abdominal muscles once a day. Do 14 sit-ups in a set, slowly, and do 4 sets. Exhale when going up (all movements), and inhale when going down (all movements). Remember not to hold your breath.

2: Try to run every day, 30-40 minutes is more appropriate, run at varying speeds, and don't run at a constant speed.

3: Standing alternating curls 14 times a set, 4 sets, practice on Monday and Friday.

5: Biceps, spread your legs at 90 degrees, place the joints on your legs, lift them up, 20 in a group, do 5 groups, you can reduce the weight appropriately each time. Follow on Week 1 and Week 5, do it after standing curls.

Push-ups are done on weeks 2 and 3, 12 in a set, for 5 sets.

Dumbbell rowing 14 sets, do 4 sets of 2, 3, and do it.

Lateral raises: 3-4 lifts a week, 14 reps a set, 4-5 sets

Dumbbell press, do on Tuesday and Wednesday.

Squat with dumbbells raised in both hands, do 4 sets of 14 in a group, and practice on Mondays and Fridays.

The above is an introduction on how to do full-body muscle training. You should pay attention to the method when exercising so as to achieve the desired effect. If you want to build muscles, you must persist. If you just fish for three days and dry the net for two days, there will be no effect, so you must be patient and persevere.