How to build full body muscles in the gym

Purpose: To develop perfect biceps and triceps

Main equipment: dumbbell + crank barbell

The simplest things are often the most practical things. The process is boring, but the result is gratifying. Changing your posture and using dumbbells and barbells can fully enable you to exercise the muscles of the biceps and triceps. It is best to make an appointment with a training partner of similar strength to do it together.

Purpose: chest muscle shaping

Main equipment: barbell, bench press

Be clear about your training purpose: do you want to make your chest muscles thicker, just shape your chest, develop a specific part of your chest muscles, or develop your entire chest muscles? Once the purpose is clear, you need to consider what movements to use to train which parts of the body. If you have higher requirements, you have to use some equipment to practice, such as: bench press, which requires a barbell, bench press bench, etc.

But it is highly adjustable, and different grip distances will train different parts of the chest muscles. The narrower the grip and the closer the training area is to the inside, the more you can shape the middle seam of the pectoral muscles. If you hold the exercise with a wider grip, you can work the outer pectoral muscles. In addition, parallel bar arm curls are an effective exercise for shaping the lower and outer edges of the pectoral muscles. The more important principle of exercise is: "Do what you can and proceed step by step." If you are not careful, you will get hurt and the result will be counterproductive.

Purpose: Relieve muscle fatigue, back pain

Main equipment: Hitting the pear-shaped ball

Installing a scarlet hitting pear-shaped ball in a corner of the living room is not only beautiful but also can serve as a physical exercise. There are many "office workers" in modern cities. After a period of exercise, the back pain, neck pain and other problems caused by sitting for a long time have disappeared; boxing is a whole-body exercise, which requires the coordination of various parts of the body. Through some auxiliary equipment practice.

For example, hitting a pear-shaped ball or a speed ball can make a person's reaction more agile. Also, during the hitting process, you must concentrate highly and keep your eyes fixed on the fast-moving object. Therefore, after practice, in addition to improving your concentration, your eyes will also become extra sharp. Anyone who has practiced boxing will tell you the same thing: boxing is much more fun than running, exercising with equipment, and other routine and unchanging sports. In boxing, there are many flexible changes in footwork and punching. If you are good at thinking and can win with wisdom, you will find more fun.

Purpose: To exercise muscles throughout the body

Main equipment: Comprehensive fitness equipment

For exercisers with limited space at home, crossfit machines are not very practical. But for friends who have sufficient space and financial strength, a set of comprehensive fitness equipment can fully meet all your needs. Currently, multi-functional fitness equipment is not very expensive, but it must be equipped with various related accessories.

Purpose: Lose weight

Main equipment: skipping rope + raincoat

Rope skipping is the most widespread form of exercise and is also a good exercise for weight loss. The movements are simple and have few requirements for venues, equipment, weather, etc. People of all ages can choose different skipping rope intensities according to their physical conditions. Rope skipping has a significant effect on weight loss, especially helping to reduce excess fat in the legs and buttocks. At the same time, skipping rope can play a certain protective role on cardiovascular system. Dance for 5 minutes a day for one session. You can dance 5 or 6 sessions a day, and 6 days a week. The dosage can be gradually increased after adaptation. Wearing a close-fitting raincoat will achieve twice the result with half the effort.

Purpose: To reduce fat in the legs and buttocks

Main equipment: Stepper

"Step aerobics" is becoming more and more popular as a fashionable form of fitness. A small "pedal" and a powerful piece of music, the whole exercise is completed in this process. As a form of aerobics, "step exercise" is a long-term, medium-to-low-intensity exercise performed in a state of adequate oxygen supply. It will not make your muscles overdeveloped, so there is no need to worry about your legs becoming thicker, and its shaping effect is very significant. On the other hand, the pedals have a certain height, so completing the same action naturally consumes more energy than on flat ground, so the fat-reducing effect will be more obvious.

Purpose: Lose weight and relax muscles after exercise

Main equipment: finishing machine

After you have completed a series of high-intensity exercises, relaxation is very important. It can not only further help you achieve the effect of exercise, relax and soothe your muscles, but also allow your muscles to continue to grow. The finisher works by returning the muscles to their normal alignment. Accelerate the excretion of lactic acid. Promote blood circulation throughout the body. After exercise. Give your body a good recovery.

Purpose: Easy stretching, soothing exercise

Main equipment: Technogym personal fitness equipment

It is not only a fitness equipment, but also an interior decoration. It can be perfectly integrated into the home space, and taking up less than 1 square meter, you can place it anywhere in the living room or study. It has multiple functions and can perform more than 200 different exercises without any adjustment. Yoga, Pilates, Tai Chi, rehabilitation therapy, sports fitness, etc. can be perfectly and harmoniously matched with personal fitness equipment, allowing you to exercise as you wish and easily.

Purpose: Lose weight and improve cardiopulmonary function

Primary equipment: Treadmill, elliptical machine, or exercise bike

Running is 100% helpful in improving your cardiopulmonary function. If you want to lose weight, there is only one right way - exercise + diet. Running is a whole-body exercise, comprehensive. If you stick to it, the results will definitely be weight loss and bodybuilding. As for the intensity of exercise, it is recommended not to run at the beginning, but to walk slowly + fast for 15-20 minutes, once in the morning and evening; after about 2 weeks, you can jog + fast run + slow walk, with 15 minutes as a segment, and you can decide how many segments you want to run.