10 exercise recipes to build muscles to get fit in every part
Many young people who attend the gym to exercise regularly. But wondering why the muscles grow slowly and not all at the same time You shouldn’t miss out on the body exercises that Piglet.com has picked up on the menshealth website, as these exercises will help you get the most fit and firm figure.
1.Staggered Hands Pushup
Lie down on the floor and do a push-up posture. Then move one arm to the front moderately Then do as many pushups in 20 seconds. When the specified time has been reached, switch arms. Which this type of push-ups will help work out many muscles, including the chest, shoulders and arms. The farther away you move your arm from your body It will only strengthen the different muscles.
2. Crossover Dumbbell Stepup
Start by standing on the left side of the box, holding dumbbells in both hands. Then lift the left foot to step on the box, followed by the right foot. Stand straight for about 1 second, then step the left foot first and step down the right foot according to the count 1 time, do a go-back and switch legs for 8 reps, 3 sets, resting between sets 90-120 seconds, with this move to focus on. Exercises your lower muscles such as your thighs, hamstrings, and glutes.
3.Standing Supported Single-Arm Underhand-Grip Row
The exercises for this pose focus on strengthening the back and wings. Including biceps muscles Start by grasping the dumbbell with your right hand and leaning forward moderately. Ready to put his left hand on the bench When the posture is prepared. Pull the dumbbells up to your sides and let them down slowly, doing 8-10 reps per set, for a total of 3 sets.
The Prisoner Squat strengthens multiple muscles at the same time, such as your abdomen, buttocks, thighs, and calves, standing with your feet shoulder-width apart while placing both hands on the back of your head. Next, perform a normal squat, which should do as much as possible within 30 seconds, rest for 1 minute, and repeat one or two more rounds.
5.Cable Face Pull with External Rotation
Begin this exercise by standing with your feet slightly wide and a moderate distance from the cable machine. While using both hands to hold the cable Next, pull the cable toward your face and slowly lower your hand back. Preparation should do 3 sets of 10-12 reps. This exercise with cables will help build the muscles in your shoulders, back and arms.
6.Side Plank with Feet on Bench
If you’re tired of doing the usual side plank, you can add an accessory like a bench. To challenge the training Start by lying on one side and rest both legs on a bench. And lift the body up and hold for 30 seconds and then switch sides, this position will build the muscles as well as the abdomen, flanks and shoulders.
7.Single-Arm Dumbbell Shoulder Press
This is a pose that strengthens different muscles at the same time, including your arms, shoulders, triceps and abs. Begin by standing with dumbbells at shoulder level. With a little leg apart Then push the dumbbell up to the end of the arm and relax it count 1 time, do 3 sets, 6-8 times per set.
Begin practicing Thoracic Rotation by kneeling while leaning forward and extending both arms as far as possible. Then use your right hand to touch the back of your head. Then twist to the right to complete a total of 10 times per side for 2 sets by not only building the muscles in the shoulders, chest and abdomen. Can also improve flexibility and reduce back pain as well
The Barbell Curl is a full-body workout that helps strengthen the muscles of your upper arms, shoulders and upper back. Begin standing straight with your feet far enough apart. Ready to hold the barbell Then, with your wrist and elbow exerted, lift the barbell above your chest. Without moving your shoulders, do 6-10 reps per set, rest for 1-2 minutes, then practice for 3 sets.
10.Single-Arm Reverse Lunge and Press
Stand, raise dumbbells with your right hand at shoulder level. With the right leg stretched back Then, lower your body all the way down and push the dumbbell up to the end of your arm. Then pull your arms down and straighten up and return to the preparation position. Complete 12 times per side, rest 90 minutes, practice 3 sets, which will help strengthen the muscles in the neck, arms, thighs, buttocks and hamstrings quite well.
Okay, anyone who wants to have a fit and muscular body, you can try the exercises above that we picked up. You will be guaranteed unbelievable good results.