Changes in lifestyle in recent decades have led people to adopt an unhealthy and sedentary lifestyle. Many people spend most of the day doing activities that don’t get their muscles working properly and only allow them to burn a small amount of calories. Even if you simply want to get a toned and tight body, Regular exercise can bring a great deal of benefits. Big changes can already be seen, such as improving the strength of the heart and respiratory system, after a few weeks. Tense muscles are also important for support and protection of joints from movements. A joint supported by strong, well-proportioned muscles suffers fewer injuries than a joint supported by weak muscles.
Achieving tight, sculpted muscles and losing weight are gradual processes that require continuous effort. Body toning doesn’t just mean doing the right exercise, It also means following a proper diet before, during and after a training session. It is also important not to neglect resistance exercises in addition to cardio exercises.
Is it possible to exercise the whole body daily?
A full body workout is a great workout. but nevertheless, Doing a full body workout every day is not ideal. This is because you will be stimulating your muscles in one session, Doing this daily will not give them enough time to recover. 2-3 days is a good rule to follow. For example, A 3-day program will likely mean doing the workout on Mondays, Wednesdays, and Fridays. Or Tuesday, Thursday, Saturday and Sunday, for example. As long as you have at least one day between each workout, You can choose the days that suit you best.
Which is better? Full body muscle workout or each muscle separately?
The terms split body workout or full body workout refer to different styles of strength training. But what do they mean?
Full Body Workout: You are doing exercises for your whole body, With all muscle groups being used and stimulated in more than one workout. For example, You can combine exercises that use the upper body and the lower body, In addition to the core in one training session.
Part of the Body Workout: You can separate muscle groups or movement patterns into workouts on different days. For example, You may train chest and back someday, legs and core the next day, Shoulders and arms the next day.
All of this is not to say that you should choose one over the other all the time. You can certainly include full body exercises and split muscle exercises in your workout routine if you feel like it.
If you already work out several days a week, You can allocate some of those days to exercise different parts of the muscles of the body.
Full body sculpting exercises
Note: To choose the right weights, you must specify the appropriate difficulty score for you, which is 7 or 8 out of 10 at the end of the last repetition.
First of all: Elliptical Machine
Elliptical Machine
We start our exercise by warming up on the elliptical device because it moves most of the muscles of the body, It moves the legs, feet, shoulders, back and chest, That is, it works on most of the body, And helps burn the accumulated fat in the whole body
Continue the exercise for 8 minutes.
Second: the hip thrust exercise
Barbell Hip Thrust
Bar hip push-up is an exercise used to build glutes or glutes. It also indirectly targets other leg muscles such as the anterior thigh muscles.
A hip push-up is the perfect exercise if your goal is to build a bigger bottom.
How to do this exercise:
- Start by lying back on a bench and twisting the bar until it is at the fold of your hips (you can add 20 kg to the sides of the bar).
- Hold your feet on the floor and squeeze your glutes while raising your hips until your hips are a straight line with your knees.
- Lower your hips back to the starting position.
- Repeat this exercise for 5 sets, Each set is 20 repetitions.
Common mistakes of this exercise:
- Not performing the movement fully and descending the hip before locking the movement and reaching the hips to be in a straight line with the knees.
- Not squeezing the glutes: To ensure you get the most out of your hip push-ups, Focus on lifting your hips and squeezing your glutes.
Thirdly: One Arm Triceps Extension
How to do this exercise:
Stand straight, And pick up dumbbells in one hand. then Lift the dumbbells towards the head, and bend the elbow towards the ground, Until the dumbbells are behind the head, While maintaining a stable position of the arm. Next, Return to the starting position. Repeat the previous steps, Using the other hand.
Repeat the exercise in three separate groups and in each group repeat the exercise for 12 times.
Common mistakes of this exercise include:
- Failure to maintain a straight back can lead to injuries at the level of the spine, and the curvature of the back loses the quality of the exercise so that all the intensity does not fall on the triceps.
- Not fully extending the arm is very important for perfect stimulation of the triceps muscles.
Fourthly: Curl the forearm with dumbbells
Dumbbell Curl
Learn how to perform the Bisps Curl with two dumbbells:
- Lyarne How To Practice Te Bisps Curl With Two Dumbbells:
- Then slowly lower your arms downwards as air enters your lungs during this part of the movement, continue lowering the dumbbells until the arms are fully stretched.
- Now lift your arms upwards in parallel with the release of air from your lungs during this part of the movement, continue lifting until the dumbbells are at shoulder level.
- Pause for a moment at the top of the movement and then return the wrists to the starting position.
Do this exercise 3 rounds with 12 repetitions.
Common mistakes of this exercise include:
- Tilt the back back during exercise.
Fifth: the leg curl machine
Leg Curl Machine
How to do this exercise:
- Set up the device so that the pads are comfortable for your lower back when sitting on them.
- put your legs on the padded arm so that it is just below the calf muscles, Set up the lap pillow so that it sits on your thighs just above your knees.
- Raise your legs so that they are straight in front of you and hold the side handles on the device. pull the padded arm down and back towards you as much as possible with your legs, And continue for a second, Then slowly return it to the starting position.
- Repeat this exercise 15 repetitions for 3 rounds.
Common mistakes of this exercise:
- The most common mistake in this exercise is to rush in motion as many lift the weight and then allow it to return too quickly.
- Choose a light and suitable weight during this exercise.
Sixthly: Back extension machine
Back Extension Machine
How do I do this exercise?
- Sit comfortably on the machine with your back so that you can support the lower back.
- Adjust the arm so that you allow your torso to bend forward at a 90-degree angle to the top of your legs.
- Hold the side handles while keeping your head straight.
- Push your legs and extend your back to me while you push the pillow back.
- wait a few seconds, Then return to the starting position so that your torso is at a 90-degree angle.
- Return to the starting position with your torso at a 90-degree angle while inhaling.
Repeat this exercise for 12 sets for 3 rounds.
Common mistakes for this exercise:
- Increased back stretching
- Stretch only until your back is level with your thighs. Don’t overextend your back.
- fast or jerky movement
- You should keep your movement slow and not rush when doing the exercise. As speeding up the exercise can strain your back muscles or compress your discs.
Seventhly: Abs Crunches Machine
Abs Crunches Machine
How do I do this exercise?
- Make sure the height of the seat is properly adjusted to your body so that your shoulders rest comfortably on the pad.
- Select the weight load you want to use and insert the pin into the corresponding hole. (If you have never used this type of machine before, We recommend starting with a low weight so you can test your comfort zone a bit.)
- bend the core, He leaned forward at the waist. Hips should be kept in the seat at all times. Try to move in a slow and controlled manner.
- Breathe when you return to the starting position and finish the movement. Repetition is complete when your body returns to an upright position.
- Repeat this exercise from 12 to 15 repetitions for 3 rounds
Common mistakes of this exercise:
- . Arching your back:
The lower back should not arch and hips should remain in the seat at all times - Strain your neck.
make sure that you do not lead the movement with the muscles of the neck, The neck should be in line with the body. - Use the shoulder muscles: Focus and use the abdominal muscles to do this exercise.
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