4 complete exercises that will help you build the muscles of your entire body quickly
It is universally recognized in the fitness world that to build muscle, you must follow a strengthening program. Whether you prefer lifting bars at the gym or working with your body weight as
resistance, strengthening forces your muscles to handle heavier and heavier loads, forcing them to grow and become stronger. Strength training has other benefits, including strengthening bones, managing healthy weight, and improving cognitive function.
The Centers for Disease Control and Prevention (CDC) recommends that all adults participate in "muscle-strengthening activity" at least twice a week, in addition to a minimum of 150 minutes of moderate-
intensity aerobic activity. But this can be tricky when you have a minister's schedule full of deadlines for work, children's activities, and other obligations.
Full body workouts will save your life. Instead of targeting one or two muscle groups at once (by performing biceps or crunches), these types of exercises involve multi-joint movements that work many
muscle groups and joints at the same time. Consider it a multitasking miracle workout: in just a few minutes, you'll be able to train more muscle groups than you would with other types of movements.
Are you looking for ideas? Read on to find bodyweight exercises that will help you build muscle. They draw many muscle groups at once, requiring no equipment. You can do it anywhere and anytime. You will notice the change quickly. And if you want to make your workouts more effective, try whey protein*.
Exercise #1: Squat jump
Squats are one of the most effective exercises for training multiple muscle groups simultaneously. In one movement, you'll require your hamstrings, glutes, calf, and abdominal girdle, to make the most of your time.
Squats, which include a jump at the end of the squat, can also help improve other aspects of your athletic performance.
Here's how to do a squat jump:
Start by standing at a distance between your pelvis and shoulders. Your toes should be pointing straight forward, and your belly button folded toward your spine.
Bend your knees, like sitting on a chair, squeezing your buttocks muscles together and keeping your knees parallel to your toes, with your arms pulled back.
Take a pulse on your legs and jump up with your arms above your head. Land with knees bent and squat immediately.
Repeat this movement as many times as you like. For more difficulty, jump faster while always keeping the movement clean.
Exercise #2: Jumping (Spread Leaps)
Jumping jacks aren't just for physical education classes. This is a great exercise that strengthens muscles while raising your heart rate. You'll work your glutes, quads, and hip muscles with each repetition, as well as your shoulders. Adding plyometric exercises like jumping to your regular workouts can help you gain strength, power, and speed. They can also help you improve calorie expenditure.
Here's how to properly do jack jumping:
Stand, legs together, arms at your sides.
Bend your knees and jump up, legs spread out and shoulder width apart, and spread your arms over your head.
Jump back to the starting position, feet together and bring your arms along your body.
Repeat this movement as many times as you like.
Exercise 3: Mountain climbers
Mountain climbing is a movement that involves the whole body. It gets you engaged and working your legs, thighs, and glutes. Since it engages multiple muscle groups simultaneously (just like the other movements on this list), you'll gain strength faster than spending hours on more focused movements.
Here's how to do mountain climbing:
Start with a plank, center of the body clenched and arms straight. Your body should form a straight line.
Your back should remain still. Lift your right foot and bring your knee toward your chest. Be careful not to move your pelvis back and forth during the movement.
Return to the starting position, and repeat the same on the left.
Alternate the motion of your knees for 60 seconds, or as long as required.
Exercise 4: Air punches
Boxing is a great way to strengthen your arms, torso and legs. This activity can also improve your balance and hand-eye coordination. It can even lower blood pressure.
Here's how to make a regular hit (be careful not to hit anyone wrong!):
Start standing, in a protective position, left foot forward, right foot slightly turned back. (If you're left-handed, start with your right foot forward.) Close your fist and place it directly under your chin, elbows bent.
Send a left punch forward, extending your left arm and twisting your back foot to better push your fist.
Bring your left arm back and rotate your chest slightly before throwing your right fist forward.
Repeat this movement, alternating the arms. Engage your core and make sure you are in a good position before accelerating the punches.