There are eleven major food groups and specific exercises that you should do to maintain health in each group.
It is important to keep each group healthy so you can function fully and feel good. If you don’t keep each group active and healthy you will feel slow, sluggish, and not want to do anything. There are also seven nutrients that you have to have in your body which will keep you healthy. If you eat the right foods, have the right nutrients, and exercise you will be fit and have a good life and actually want to be active and do stuff.
The eleven major muscle groups are the quadriceps, hamstrings, calves, chest, back, shoulders, triceps, biceps, forearms, trapezius, and the abs. You have to keep them active so they will function fully and not be tight. Three exercises you should do for your quadriceps are sprints which increase your endurance and you don’t even need a lot of space. You can even sprint up and down the stairs a couple times to build up your endurance, it doesn’t have to only be in a straight line or around a track. Another exercise to build up your quads are barbell or any weighted squats. You can go to the gym and use the squat rack with the weights or just use barbells.
Squats work on every muscle groups in your legs. One final exercise for your quads is barbell lunges. There doesn’t have to be heavy weights on the barbell because to build muscle you do more reps with less weight. So if you’re trying to gain more muscle in your legs do less weight but more reps.
Three exercises for your hamstrings are one-legged kettlebell deadlifts, lying leg curls, and romanian deadlift. All three of these exercises build up and tone your hamstring muscles. Three exercises for your calves are toe raises, jumping rope, and calf raises. None of these exercises require weights but you can add weights to toe raises and calf raises if you want to. You can also add different variations to the jump rope.
Three exercises for your chest are bench press, low-incline bench press, and Dips. Bench press and low-incline bench press are basically the same the same things but the low-incline bench press is at an angle rather than you laying on your flat back in the bench press. Three exercises for your back are deadlifts with a barbell, pull-ups, and pull downs. These all work on your back muscles and you can change the amount of weight you use for each exercise. Three exercises for overhead barbell press, lateral dumbbell raises, and forward dumbbell raises. The lateral and forward dumbbell raises are similar but the only difference is the direction you lift the dumbbells.
In the lateral one you lift them directly besides you and the forward raises you lift them in front of you. Three exercises for your triceps are using a dip machine, dip bar, and an overhead rope extension. The exercises are similar to some of the other exercises because of the dips. Three exercises for triceps are hammer curls, bicep curls, and bar curls. Three exercises for forearms are barbell hold, dumbbell walk, and plate pinches.
Exercises for your traps are dumbbell shrugs, barbell shrugs, and cable shrugs. Finally exercises for your abs are crunches, sit-ups, and abdominal hold.