Is there a sequence when it comes to exercising your muscles?

I think you can exercise your abdomen first, and then exercise your back, arms, and chest, because when people lose fat, the abdomen is the first place to lose weight, so it is more effective to practice the abdomen first.

Yes, run first, train your physical fitness and cardiopulmonary function, and then practice the atrium, which is to train your waist strength.

How do you arrange the order of muscle training?

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Hanging leg raises: 4 sets x 15-20 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Day 5 Back Training:

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7 two-head and three-head training:

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

As the saying goes: the layman looks at the abdomen, the novice looks at the chest, the master looks at the back, the master looks at the legs, where do you start exercising in your usual fitness? Chest? Back? Arm? Or abs?

One of the myths. Work only on the areas where the muscles are obvious.

Many people go to the gym to do bench press + jerk + exercise abs and go home, in the case of only training the front muscles of the body, muscle strength and muscle mass will develop unevenly will cause:

1.Strange body shape (large upper body and small lower body).

2.Posture (some muscles are too tight, some muscles are too loose or hunched, shoulders are rounded, pelvic tilt forward, high and low shoulders). And so on).

So does the order of training matter in parts? For a beginner, how do you arrange your training sequence?

1.Follow the order of back, chest, shoulders, arms, legs, and core (the chest-back order can be replaced).

Back or chest first: Why do we work on these two parts first? Because a lot of strength training requires arms and shoulders"Auxiliary"to complete the movement, so that the shoulders and arms are in a strong state to assist the training movement will be stable and powerful.

If the arms and shoulders are exhausted first, then when pulling the back or pushing the chest, the movement is easy to be unstable and weak, and the training effect will naturally be reduced!

Secondly, shoulder training: because the shoulder training action also needs the assistance of the arm, so the same is true.

02.The lower body is practiced again after the upper body is practiced.

Because the heart is in the upper body, it is better to do upper body training first to warm up the skeletal muscles.

03.Leave the waist and abdomen (core muscles) to last.

No matter what moves we practice, the core is indispensable"Stable"。For example, the squat process requires a lot of waist strength. If you do the core first, it will naturally affect the training movements later"Stability"。

Advanced Week Training Principles.

Recommendations for two days.

1.Chest, shoulder, tripod, abdomen.

2.Back biceps leg waist.

The chest and shoulder three heads are all pushing, and the back two heads are pulling, so training for two consecutive days will not affect too much.

Three-day recommendations.

1.The dorsal tripod of the abdomen.

2.Biceps leg waist.

3.Legs and waist.

Or 1Chest, back, abdomen.

2.Shoulders two or three heads.

3.Legs and waist.

Four-day recommendations.

1.Chest and abdomen.

2.Back and waist.

3.Shoulders three heads.

4.Biceps legs.

Although it is a good combination to train the shoulders and two heads alone, in this case, the three heads should be practiced together with the legs, so when it is the turn of the chest, the three heads may not have fully recovered, which will affect the training of the chest.

Five-day recommendations.

1 Chest and abdomen.

2 back, 3 shoulders, waist.

4 Two-headed Three-headed abdomen.

5 Legs Finally, a real veteran looks at the whole, and the proportion of all muscle groups in the body is coordinated, and I hope that everyone can train a balanced muscle.

Fasting exercise is suitable for people who need to be healthy**, and can burn more fat; Low-to-medium intensity exercise after meals is suitable for patients with chronic diseases to lower blood sugar and blood pressure; High-intensity exercise and special projects should not be supplemented with fruits, milk, bread and other foods after meals.

Adhere to the principle of prioritizing large muscle groups.

The simplest is the leg chest.

Back, shoulder, arm. Start by using a barbell to train your major muscles: chest, legs, and back. Three basic movements, bench press, weight-bearing squat, deadlift (you can do pull-ups and pull-downs, rowing first, and then practice when you have a certain foundation).

1.Don't work your brachials between your pectoral, shoulder, and back muscles: these three groups of muscles require exertion. When working on the upper body muscles, if the arm muscles are already tired.

exhausted, will not be able to achieve the goal of training.

2.The same goes for leg muscle exercises: gastrocnemius exercises are usually put last.

After the gastrocnemius muscles are tired, the calf muscles may tremble during heavy thigh training. Such tremors not only reduce the effectiveness of training, but also cause dangers (such as the risk of falling).

3.If you want to have a well-proportioned body, it is preferable to exercise the upper body muscles before the lower body muscles: the disadvantage of exercising the thighs first is that it will affect the overall workout effect, and you will feel exhausted when you start exercising the upper body, unless the thighs are a priority.

In order not to hinder the effect of upper body muscle building, please follow this rule carefully.

4.Don't alternate the upper and lower body muscles. For example: pectoral muscles, femorals.

Quadriceps, shoulder muscles, back thigh muscles, back muscles, ......Such an arrangement is beneficial in exercise, but it is not suitable for people who are looking for muscle mass development. Connected muscle groups should be exercised as much as possible, such as the pectoral muscles, shoulder muscles, and then the back muscles.

Uncle Self-Discipline shares the experience of muscle exercises, and insists on moderate-intensity training only for a long time.

Each of us has a lot of muscles, especially the muscles of the thighs, and through exercises such as running and brisk walking, especially for the elderly, good muscle training can also support bones. In particular, it protects the wear and tear of the knee and prolongs his bone age. Achieve the effect of protecting the supporting bones.

The sequence of muscle training can make the overall posture look more even and good-looking. The order of muscle training: chest, back, shoulders, arms, legs, waist.

Muscles have memory, and every movement you do will affect their growth and development, so change the training style or increase the intensity of training after a period of training.

Muscles need to rest, and it is generally better to do strength training every other day to give the muscles a full recovery period and prevent injury.

First of all, the first point you should know is the structure of your muscles, and whether your muscles belong to that kind of relaxed state, these are all to understand, the second point is that you should know whether the muscles belong to the state of strain before exercising, and you should also know your own muscle tissue, through the understanding of these knowledge can you exercise yourself well.

Need. Because knowing the knowledge of muscles before exercising can better help build muscles and avoid taking a lot of detours.

The arrangement of the order is a wonderful thing, just like the reaction of a substance that does not make sense, which one is added first and then added, the two effects are differentSo we need to be able to distinguish what kind of order is the best effect for our body remnant. So the current state of many people, is aimless training, not even on time and regular, first to overcome this problem, we will consider the problem of order, otherwise the order arrangement is good, no matter how reasonable it is, it will not have much effect.

First, physical strength. Generally, the training of large muscle groups consumes a lot of our body, so if you put it in the back part of the training, it will make the body feel tired, and you can't complete it well, which is also a way to distribute physical strength. If you put the large muscle group action in front, you can do it more standardized when you are full of physical strength, and the body can be more focused, so from the perspective of physical consumption, the large muscle group should be placed in front of the exercise, which is also in line with the law of energy consumption.

Second, the body structure of our power originates from our core parts, no matter what action we do, the core will participate in itHelping us stabilize our bodies and deliver strength to where we need it is a great way to improve the efficiency of our movements, but how does it affect our training?

That is, the large muscle groups are relatively close to the core of the body, and putting them in front of the exercise will give priority to the use of core strength, and after the core is tired, it will be time for the small muscle groups to exercise, and the demand for the core is not very high, so this arrangement will be more reasonable.

Warm up before exercising to prevent injury; Exercise sequence: For the purpose of fat loss, you can first exercise with a moderate amount of strength to consume blood sugar, and for the purpose of shaping, you can first have a moderate amount of aerobic exercise to activate the muscles of the whole body; Relaxation after a workout is important, and deep breathing and static stretching can eliminate fatigue, speed up recovery, and prevent fatigue chronic injuries.

The first point of the correct sequence of fitness exercises, "high energy consumption first, low energy consumption later" is to put high energy consumption sports in front of low energy consumption exercises.

I think that the first muscles to work are the leg muscles, followed by the abdominal muscles, and then the arm muscles.

In general, you should work on the large muscle groups first, so that the physical strength will be reasonably distributed.

When it comes to strength exercises, you should do it gradually, generally speaking, you will work your legs and then your hand muscles.

We should practice regularly, not aimlessly, let us practice regularly is the best way to help us exercise.

The order of muscle group exercises is to work the big ones first, and then gradually work the small muscles, step by step.

In strength training, the order of muscle groups should be considered, generally the small muscle groups are trained first, and the large muscle groups are trained later.

The large muscle groups are relatively close to the core of the body, and putting them in front of the exercise will give priority to the core strength, so I think the first thing to do is to strengthen the training of the large muscle groups.

It is necessary to exercise the muscles that are not developed enough first, improve the development of muscles, and increase muscles appropriately to improve strength.

If you can, go to the gym, and if you don't, you can keep it.