7 workouts that get fit, press fat, and tighten multiple muscles at once

There are many exercises that help work out different muscles. But if you were to exercise only a specific part at a time, many people might not have that much time to exercise. If so, let’s take a look at the exercises that we picked up today. These are all postures that allow you to exercise in many parts at the same time, doing a routine and having a beautiful body, it is definitely not a dream.


1. Push Ups

Just a basic exercise like push-ups allows your body to be fit and firm for many muscles at the same time. Arm muscles Back muscles The pectoral muscles, hips, legs muscles, and also help work out the major muscles in the body.

How to train

1.Kneel on the floor, place both hands in front of you. Then bowed his head down
2. Lift your knees above the floor. Leaving weight on your hands and feet
3. Reduce yourself as much as possible. But do not let your body touch the ground Then lifted himself up
4. Repeat 10-15 times for a total of 3 sets.



This is a tough yoga pose, but it is one that allows you to exercise many parts of your body, including the large muscles and the muscles of the upper body. Like the shoulder muscles Including back muscles It also strengthens the wrists. Because the wrist will have to support the weight as much as possible

How to train

1. Kneeling facing the wall, placing both hands on the floor as far as your shoulders.
2. Raise your hips in a downward facing dog position.
3. Step your left foot forward. Keep your feet in line with your waist Lift your right leg up, straighten it upwards.
4. The left foot springs to the top, allowing both hands to bear all the weight. Both legs close together Straightened to the top
5. Hold posture for 5 breaths and loosen.


3. Elbow Plank

Known as Tha Phae Long There is no doubt about how good it is for different muscles, because plank training can work on all parts of the abdominal muscles. It can also be able to fit your legs and butt muscles as well.

How to train

1. Begin with a prone position, stretched straight, the neck and head are tucked off the floor.
2. Set both elbows on the floor, slowly leaning up, keeping both elbows about 1 shoulder-width apart.
3. Lift your hips up, tense your torso and neck to the same level and hold for 30-60 seconds.


4. Squats

Another basic exercise to work out the front thigh muscles and tighten the glutes at the same time. Super good

How to train

1. Stand straight, spread your legs wide shoulder width apart, arms attached to your body.
2. Slowly lower your body and raise your arms parallel to the floor.
3. Stretch up, lower your arms to your sides.
4. Repeat 10-15 times for a total of 3 sets.


5. Jump lunges

Usually, Lune. It is an exercise that focuses mainly on the muscles of the front of the thighs. If you add a challenge to this exercise with jumping. It is even more beneficial to other muscles, including Muscles that help bend the hip joint Buttock muscles Inner abdominal muscles And the muscles of the front thighs

How to train

1. Stand up straight, feet close to your arms, close to your body.
2. Lower the right knee to the ground. With the setting of the right elbow The left knee is perpendicular to the ground.
3. Jump up and change to bend the left knee on the floor, set the left elbow so that the right knee is perpendicular to the floor.
4. Repeat 10-15 times for a total of 3 sets.


6. Kettlebell swings

Kettlebells are gears that help make exercise more effective. By Kettle Bell Port This swing is not just about strengthening the body. But also helps to fit many muscles, including the buttocks Rear thigh muscles Muscles of the thighs, front, lower back, shoulders, and large muscles in the body.

How to train

1. Stand straight with your feet about 1 shoulder width apart. Leaning forward with both hands holding the kettlebell. With arms straight And Kettle Bleu was in the middle between the two feet.
2. Swing the kettlebell between the legs. And lifted up about the chest
3. Repeat 10-15 times for a total of 3 sets.

7. Squat jumps

Another well-known name for this exercise is the scottish jump, this exercise works well for many muscles: glutes, hamstrings, hamstrings. Back muscles And the large muscles of the body It also helps to enhance the performance of the body. Make it harder too

How to train

1. Stand straight, legs spread slightly, squatting, slightly bent at the knees, two hands extending back parallel to the body. Or solder it to the occiput
2. Leaning forward Slightly bent the buttocks Jump and stretch up and return to the original position.
3. Repeat 10-15 times for a total of 3 sets.

Okay, we have learned the exercise posture. Do not delay, it is better. If you want to have a fit and firm body and strength. Then quickly get up to exercise right away A healthy body would not be possible without starting with ourselves.

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