Bodybuilding exercises to strengthen muscles

Bodybuilding exercises to strengthen muscles

Exercise increases your strength and strengthens your upper, lower trunk and middle muscles.

Try these routine exercises 3 times a week - one day in between -. First warm up your body for 10-15 minutes (like a squat, lunge, etc.) or use other techniques to warm up your body. Then, start bodybuilding exercises. Perform each movement for 1 minute (or 30 seconds for each side).



The reason for the lack of exercise time is that you should not rest while doing them. Rest for 1 minute after moving, then try again. Cool for 5 minutes with stretching.

Exercise metabolic exercises (squat jumps, climbing, etc.) in every routine. These short bursts of exercise help metabolism and add to the benefits of these exercises. Do each exercise for 30 seconds to 1 minute - great workout pressure but great for fitness!
Let's start practicing now!



- Traditional swimming

(A) Open hands more than shoulder-width apart and keep the body perfectly flat.

(B) Release the spine. Bend your elbows and pull the body to the ground. Press the floor of the room and return to the previous state.

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- Recursive motion


(A) With your hands resting on the two dumbbells you place on the ground, keep your arms fully open shoulder-width apart, keeping the body perfectly flat. Keep your legs apart to keep the body in a stable position.

(B) Hold the spine free, pull the dumbbell to your side without moving your butt. Put the dumbbell back on the floor and do the same with the other dumbbell.

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- Press dumbbell movement

(A) Select two heavy dumbbells and hold with two hands to bend your arms to hold the dumbbells to your shoulders, stand up and spread your legs wide or slightly apart. In a squat position, push back buttocks and breasts forward.

(B) Raise the dumbbells overhead while standing.

(C) Lower the dumbbells and rest on the shoulders again.


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- High knee

(A) Stand straight, keeping your hands completely flat so that the palms are downward. Bend one knee with balance.

(B) Then bend the next knee The distance between the legs should be very short and fast. When doing this, engage the abdominal muscles so you can lean back. This should be done for 30 seconds and then move 5 immediately.


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- Jump Jack (Butterfly)

Do not allow the butterfly to move for 30 seconds without creating a gap between the current and previous movements. The total of these two moves lasts a total of 1 minute and is considered as one movement.


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- Curved knee motion

(A) Place the right foot on a disc (towel or soft surface) and hook the hands behind the elbows open on both sides.

(B) Bend the right foot and simultaneously push the right foot back so that the legs are perpendicular. Push the foot into the disc below and return to the original position. Repeat this movement for 30 seconds, then switch legs.


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- One way swimming

(A) Swim and open arms shoulder-width apart.

(B) Rotate to the right so that the chest rests on the right wrist and the left foot rests on the right foot. Switch back to swimming mode and repeat for the other side.