When you exercise your muscles quickly, you mainly choose dumbbells or levers. The first movement of novice exercise is to exercise the squat movement of the leg, mainly to exercise the quadriceps femoris and the posterior tendon of the leg, and has been doing three groups for 8- 14 times in each group. If you can't do it, change to a lighter dumbbell. If it is easy to do 14 times, switch to the key dumbbell. You can finish the first group in one minute, and then do two groups.
The second exercise of full-body exercise-exercising our pectoralis major, shoulders and triceps brachii-is the best exercise I have ever seen, that is, push-ups. You need a push-up. Watch your shoulders when you do it, and lean back. Do push-ups anyway, and try to do as many as possible. After a short rest, complete the other two groups.
Then there is the third movement of the whole body movement-this movement mainly exercises latissimus dorsi and biceps brachii, which is the second most effective exercise in the field of fitness, that is, we will do three groups of pull-ups, with a rest between each group 1 minute. If you can't do pull-ups, you can put a bench below to help. When we do this, our shoulders must sink and lean back. Pull-ups, we also do three groups.
It should be noted that the above mentioned muscle exercise methods are best practiced for at least 20 minutes every day, generally about 20 to 40 minutes, at least 3 times a week, so as to achieve effective muscle exercise purposes. In addition, don't ignore a problem, that is, nutrition must follow closely when exercising muscles, so as to promote muscle growth.