How to build full body strength

Each of us wants to be full of strength, which will not only make us more confident but also make us look healthier. So how do we exercise the strength of the whole body? There is no doubt that we need to do some sports, no matter what kind of sports it is, as long as it is good for us. Next, let us take a look at how to exercise the strength of the whole body? Those who want to exercise can take a serious look at it.

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.

(1) Wide-grip pull-ups: This is the main exercise 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.

(2) Wide-grip high pulldown: This exercise also strengthens 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.

(3) Deadlift with bent legs: This movement is a compound movement that 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.

(4) Seated narrow grip rowing: 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.

(1) 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.

(2) 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.

(3) Dumbbell lateral raise: exercises 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.

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.

(1) Barbell squat: Mainly exercises the quadriceps muscles and develops the muscles in the front of the thigh. 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.

(2) 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.

(3) 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.

How to build full body strength? There are many methods, the key is whether you can find the method that suits you best. If you want to exercise, it is better to go to the gym. Not only are there many types of sports, but the sports equipment is also more complete, which allows us to do any sport at will without being restricted by some conditions.