How to exercise various muscles

Nowadays, we all advocate a healthy and environmentally friendly lifestyle, and exercise is one of the most basic ones. As for the muscles in the body, of course, everyone hopes to exercise all of them. However, a certain type of exercise can only affect a certain muscle in the body, but not all of them. What should we do if we want to achieve the goal of exercising the whole body? Below, I will tell you about the exercises to train the muscles of different parts of the body.

1. Neck

Stand with your feet naturally apart, cross your fingers and hold them behind your head, and use steady force to press your head forward and downward, using your neck to provide appropriate resistance to prevent your hands from pushing your head down. Maintain this "frozen" position for 8 to 10 seconds or slightly longer, then relax.

2. Chest

Push-ups are a dynamic exercise. Here is a static push-up. When doing push-ups, when the body descends to the point where the chest is about to touch the ground, the pectoralis major muscles are extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

3. Shoulders

Open the door and stand in the door frame with your arms hanging down and your fists loosely clenched, with the backs of your hands facing forward. Then spread your arms to the sides and press your fists against the door frame as if you want to prop it open. Keep your deltoid muscles extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, and then relax.

4. Back

Stand or sit, put your hands on your hips, tighten your latissimus dorsi muscles and open them to both sides. Maintain this static position for 8 to 10 seconds or a little longer, then relax.

5. Arm

Sit at the table, hold the bottom edge of the table with both hands, with your upper arm and forearm at a 90-degree angle, as if trying to lift the table. Keep your biceps extremely tense, maintain this static position for 8 to 10 seconds or slightly longer, and then relax.

6. Abdomen

(1) Lie on your back with your ankles fixed and your upper body sitting up. The angle between your upper body and lower limbs should be greater than 90 degrees. The rectus abdominis should be extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, and then relax.

(2) Lie on your back with your lower limbs and upper body raised into a "V" shape. Keep your rectus abdominis extremely tight. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

7. Legs

(1) Half squat, keep your thighs horizontal, and your upper body as vertical to the ground as possible. Cross your arms in front of your chest and tighten your quadriceps. Hold this position for 8 to 10 seconds or a little longer, then relax.

(2) Sit with your toes touching the ground and your heels lifted as far as possible. Keep your calf triceps extremely tight. Hold this position for 8 to 10 seconds or a little longer, then relax.

The above tells you the movements to exercise the muscles in various parts of the body, and gives a detailed introduction to the training methods for the muscles in different parts of the body. I believe it can provide help to people who need it. In fact, after maintaining the same movement for a long time, you can use the above movements to exercise the muscles, which is also a good method.