How to exercise muscles throughout the body

Muscular beauty is popular nowadays. Many celebrities have muscles. Even many women are starting to exercise their muscles. They feel that appearance is important but muscular beauty is more important. If you only have a beautiful shell but an unhealthy body, loose skin and even excess fat, it certainly cannot be called beautiful. Some people only exercise the muscles of a certain part of the body, while others want to exercise the muscles of the whole body to make the whole person look full of strength. Then how to exercise the muscles of the whole body becomes the issue they want to focus on. Let us learn about it below.

1. Chair Rowing

Exercise targets: leg muscles, gluteal muscles, abdominal muscles, and back muscles.

A． Stand with your feet together, hold a dumbbell in each hand (the weight should be between 2 and 5 pounds), and then squat until your thighs are almost parallel to the ground (beginners don't need to squat too deep). Keep your back straight and look about 60 cm in front of you. Rotate your hands so that your palms are facing up, being careful not to let your arms touch your knees (Figure A).

B. Bend your elbows back and pull the dumbbells to your chest (Figure B). After a short pause, return to the starting position and repeat the above exercises. The number of times can be determined according to personal situation, the same below.

3. Warrior II flexion and extension

Exercise targets: biceps, leg muscles, gluteal muscles, abdominal muscles, and shoulder muscles.

A． Hold a dumbbell in each hand, step back with your left foot (about 1.2 meters), abduct your left foot, and turn your torso to the left so that it stays in the same plane as your hips. Step your right foot forward, look forward, and bend your right knee until your thigh is almost parallel to the ground. Raise your left arm behind you to shoulder level. At this time, the right hand is above the right knee, palm down, and the right arm is straight (Figure A).

B. Inhale and lift the right dumbbell horizontally upward until it is level with your shoulder, as shown in Figure B. Then exhale and return to the starting position.

C. Raise your right arm from the starting position to shoulder height, while bending your left arm, tightening your abdomen, straightening your chest, and raising your head (Figure C). Hold this position for about 10 seconds. Then, return to the starting position and practice on the other side, finishing with your feet side by side.

2. Tree pose raise

Exercise target: leg muscles, gluteal muscles, abdominal muscles and shoulder muscles.

A． Hold a dumbbell in each hand. Stand on your right foot, keep your body balanced, and place your left foot on the inside of your right thigh (beginners can place their left foot on the calf of their right leg or lightly tap the ground with their toes to keep their body balanced). At this time, bend your elbows and lift the dumbbells with your elbows level with your shoulders. The dumbbells are located by your ears (Figure A).

B. Inhale, lift the right dumbbell upward, with your right arm next to your right ear (Figure B). Then, exhale and bring your right hand back. Then, repeat the above exercises with your left hand, and finally perform the exercises with both hands at the same time. Then, stand on your left leg and repeat the above exercise.

C. Hold a dumbbell in each hand, stand with your left leg independent, keep your body balanced, and place your right foot on the inside of your left thigh. Lift the dumbbells with your upper arms parallel to the ground and your forearms perpendicular to the ground (Figure C).

D. Inhale and rotate your left shoulder upward until the dumbbell is directly above your elbow (Figure D). Exhale and relax. Then switch legs and repeat the above exercises.

4. Warrior III Back Kick

Targets: Legs, glutes, abdominals, and triceps

Above we have introduced in detail how to exercise the muscles of the whole body. If you have friends who want to exercise the muscles of the whole body, you can refer to our steps above and try it. Exercising muscles not only helps you to have a beautiful figure, but regular exercise will also strengthen your physical fitness, increase your resistance, and improve your health. It has only benefits and no harm. Therefore, we should not only pay attention to the beauty of appearance and soul, but also the beauty of body shape. This is what we call perfection.