How to do full body exercise

As people’s life pressure increases, more and more people have begun to learn fitness. After all, it is important to have a healthy body. So, how to exercise the whole body better, and what are the ways of exercise? These are all things we need academic qualifications for, especially for those office workers who sit in front of the computer for a long time, it is really important to learn how to exercise the whole body.

How to exercise the whole body? Go to the gym and practice with dumbbells, barbells and other equipment according to the following arrangement, which can effectively exercise the muscles of the whole body:

Monday: Leg strength training: barbell squats, lunges, (machine) toe hooks (barbell blocks)

Tuesday: Chest strength training: barbell bench press, dumbbell bench press, dumbbell chest press, (barbell block) chest press, push-ups, parallel bars.

Wednesday: Back strength training: (monobar) pull-ups, barbell deadlifts, barbell rowing, dumbbell rowing, barbell block pulldowns, barbell block rowing Thursday: Shoulder strength training: dumbbell lateral raises, dumbbell front raises, dumbbell flyes, dumbbell raises, barbell shoulder presses

Friday: Arm training (biceps, triceps): dumbbell curls, barbell curls, barbell presses (narrow grip), barbell flexion and extension, push-ups (narrow grip), dumbbell flexion and extension.

The above is the strength training arrangement. Before exercising, warm up by brisk walking for about 10 minutes. After strength training, do abdominal muscle exercises, such as sit-ups. Finally, do aerobic exercise (brisk walking) for 30 to 40 minutes, with your heart rate reaching above 140.

Do you want to lose weight? Especially for those who are overweight, when you get rid of the bloated body and become thinner, you will find that you are becoming more and more confident and will attract more attention from others. There are many ways to exercise your whole body, including leg strength training, chest strength training, back strength training, arm training, etc.