We all understand the truth that health is the capital of revolution. It can be seen that without a healthy body, everything is empty talk, so we must have a sound body and full spirit, and put health first. Share all the exercises below.

All exercises of body 1 shoulder exercises: front flat lift, push-ups and side flat lift;

Leg exercises: squat, lunge, heel lift, heel lift, straight leg hard pull;

Back exercise posture: wide pull-ups, dumbbell rowing;

Abdominal posture: supine leg lifting, flat support, push-ups, abdominal rolling movement.

Back training

Wide grip pull-ups: this position is the main push position, which requires training for 6 groups, and each group is exhausted.

Mainly to train the length and width of back muscles. And the actual effect of hematoma is particularly good. Each group rests for 30 seconds to 60 seconds.

Wide grip and high position pull-down: it also trains the wall thickness of back muscles. When doing this position, the head is slightly extended forward and the lower back is kept straight. Do 4 groups, and each group will rest for 30 seconds to 60 seconds.

Leg bending and hard pulling: this posture is classified as a compound posture, mainly to train the thickness of the whole back and a lot of lower back.

Six groups are needed, each group is about 10RM. Each group rests for 30 seconds to 60 seconds.

Hold the rowing boat in a narrow posture: this posture is mainly to train the back muscles and the thickness of the upper back.

When doing this position, pay attention to the extension and contraction of the arms in turn, and try to keep the head slightly extended, so that the collarbone can't understand.

Do 6 groups, and each group will rest for 30 seconds to 60 seconds.

Chest exercises

Dumbbell bench press: choose a medium-level component, which is the overall level of training pectoralis major. Take a break between each group for 30 seconds to 60 seconds.

Do bench press on dumbbell inclined column: do 4 groups, because dumbbell is the key posture to increase the muscles of the whole body, so do dumbbell first. This posture is mainly to train the upper end of pectoralis major, and each group rests for 30 seconds to 60 seconds.

Straight-arm chest forceps: do 6 groups, each group 15 times. This position is mainly to train the inside of pectoralis major.

All the movements of exercise II. Exercise 24 movements of the whole body.

1, plate support. Leaning face down on the floor tile. Stand up straight with your whole body in a parallel line. Keep your body straight and your hands apart. Gradually bend your arms and lower your body while breathing until your chest is an inch off the floor. Then quickly straighten your arms and support your body back to the beginning and end.

2, sitting on dumbbells is recommended. Of course, stand up with your feet shoulder-width, hold the dumbbell palms forward with both hands, keep your back straight and tighten your abdominal cavity. Recommend the dumbbell upward until the arm is completely straight and the dumbbell stops on the top of the head. After about a second, slowly put the dumbbell down to the position where you prepared your posture in advance.

3, dumbbell side lift. Take a light dumbbell in each hand, with your feet shoulder-width apart and your back straight. Gradually lift the dumbbell horizontally from both sides of the body until it is parallel to the body and resist the irrationality of fraud according to the shaking net weight, and then gradually fall back to the original point.

4, supine abdomen. The most classic abdominal muscle exercise posture, its key function is in the upper abdomen; Put your hands behind your head during the whole exercise. During the whole fitness exercise, you must not break your neck hard to help your body bend. * * * You need to do 3 groups, each group 10 to 12 times, and there is a rest time of 30 seconds between each group.

Physical exercise is a physical activity with the significance of developing body, improving physical and mental health, enhancing resistance, regulating spiritual essence and enriching cultural activities. Exercise can prolong life, enhance physical fitness, enhance metabolism, upgrade human organs quickly and reduce the occurrence of diseases; It can also enhance immunity and resist diseases; It can also improve the body shape, release the pressure nervous system and eliminate fatigue; You can also make friends to make yourself extroverted, enhance your self-confidence and broaden your horizons.

All the movements of exercise 3 The first group of movements exercises the hips and legs of the lower body-dumbbell squat.

This action can not only exercise leg strength, shape sexy ass, but also stimulate core muscles. Squat with weight can stimulate hip muscles more quickly and effectively, carve hip lines, and make your PP more compact and sexy.

The core muscles of the second exercise group: 8 abdominal muscles and lateral abdominal muscles-dumbbell lateral cord-traction.

In fact, this action is mainly to exercise the mermaid line, supplemented by the shark line. If you want to exercise eight-pack abdominal muscles, you can actually use your own gravity to practice sit-ups or belly rolls with your bare hands, and the exercise effect of lacing is not bad. Pulling dumbbells sideways can also exercise the strength of abdominal muscles and upper limbs, but it is an auxiliary exercise and can be used as an intervening exercise after exercise. Compound can stimulate the whole body muscles more effectively and comprehensively.

The third group exercises chest: supine dumbbell bench press

Bench press is the most effective exercise for chest muscles, even none. It is very effective to fix the trunk, keep it stable, and simply press the dumbbell. The good news is that the chest is almost the fastest muscle that can exercise its shape. Many novices can make their breasts fuller by bench pressing, and they will be more confident about the next exercise!

Shoulder group 4 exercise: dumbbell Arnold recommended

Shoulder pain is one of the troubles that plague many office workers and student parties. Because of writing and doing homework at my desk for a long time or facing this computer for a long time, my shoulder will inevitably hurt and hurt. You can exercise this action before going to bed, or after getting up, or even when taking a shower, which can effectively improve the situation of periarthritis of shoulder.

All the actions of exercising 4 There are usually the following kinds of exercises to exercise the whole body:

1, back training action, dumbbell stroke action essentials, this action should be often seen in the gym, the practice is to hold the dumbbell in one hand and the fixed object on the other side, and slide from bottom to top at the beginning of the action. In the process of exercise, we need to use the muscles of the back to make positive efforts, otherwise we will focus more on the muscles of the arms.

2, abdominal muscle training action, rolling abdominal chakras, action essentials abdominal muscles are also commonly referred to as muscles. Everyone wants their abdominal muscles to become clear and powerful. Abdominal muscles are a very good exercise tool. However, this action is extremely demanding on our core. It is suggested that you should not stand when you start training, and adopt the kneeling posture as shown in the figure to reduce the difficulty and do better. After a period of exercise, try to do it standing up.

3, shoulder training movements, standing barbell lift, shoulders want to get bigger, in addition to doing side lifts and forward lifts, the most important thing is to do recommended movements, barbell push is an action that can greatly increase the position of shoulders.