How to arrange the sequence of training actions?

More and more people are starting to pay attention to fitness and want to reap the benefits of a great body through fitness, but many fitness whites often don't know how to start.

Some so many people think that going to the gym is even if they start working out. However, the reality is that once you enter the gym, you will be fooled into doing the card, and then you will be fooled into buying private lessons.

There are coaches to lead the introduction of good, afraid to do the card on no one to take care of, every time you go to the gym, do not know where to start practicing, so, running on the treadmill, a variety of equipment practice, on the free class on the wash home.

Without a systematic training plan, practice for some time found no effect, the enthusiasm at the beginning also faded, do not want to go to the gym, think of no effect anyway.

Therefore, there is a systematic training plan that can help us to exercise correctly and scientifically, so, before you start training, understand the correct training order it ~

Generally speaking, we recommend the order of exercise is:

Strength training before warming up, then first do a large-weight integrated action, then do a small weight for the action, and finally training core. If you want to lose fat, you can add cardio or HIIT training after the core training, and then the system of stretching.

Warm-up

The first and most important step is the warm-up, but this is the part that many people ignore. The purpose of warming up is to activate the target muscle groups and prevent injuries.

Some may argue that I did not warm up and did not get injured. Warm-up plays a preventive role, long-term exercise without warming up, in the long run, will certainly be an accident.

Warm-up is to slowly raise the body to an optimal state of exercise, muscle congestion, and joint lubrication, the body functions are ready to exercise, and this time to exercise, efficiency, and safety are effectively guaranteed.

Open and close jump, high-legged running, kick hip running, front and back interactive foot-side running, etc., are common movements. If you are in the gym, you can also choose to jog for 10 minutes to warm up.

Strength training

Strength training is the whole body, many people will fall into a misunderstanding, and choose to practice only the parts they want to practice, rarely the whole body strength training.

For example, want a vest line, want to slim legs, and only practice abs, and leg muscles, ignoring the back, pectoral muscles, arms, and other training.

Neglect the upper body exercise, may appear body posture is not straight enough, hunchback, round shoulders, and so on. And ignore the lower body exercise, there will be the upper body strength, the lower body thin situation, and the whole person looks strange.

We recommend that you follow the order of chest - back - shoulders - arms - legs - core (waist and abdomen) exercise.

01. principle one

Overall, it is the upper body first, after the lower body, and finally the core training.

The lower body is the cornerstone that supports the stability of the entire body, if the lower body is trained first, it will cause instability in many movements of the upper body training, which can easily cause the risk of injury. Therefore, the lower body is usually practiced after the end of the upper body training.

The last exercise core area, that is, the waist and abdominal area, this part of the body to undertake the important link between the upper and lower body. Both upper-body training and lower-body training, need to use the waist and abdominal strength. The lumbar and abdominal core training in the last exercise, to ensure the effectiveness of other training, as well as safety.

02. principle two

First, do the large weight integrated action, then do the small weight action

Large weight integrated action refers to those who help muscle growth with a comprehensive stimulation of the action, that is, some multi-joint, free weight, medium, and high load action. For example hard pulls, squats, etc.

Small-weight targeted movements are those that can better sculpt the details of the targeted stimulation movements, that is, some single-joint, small, and medium-load movements.

In comprehensive action training, is recommended that when the whole body is in the best condition when the relevant small muscle groups and nerve function are not yet fatigued, in the best state, you can achieve the best training results, but also be less prone to injury.

When the small muscle groups have been exhausted, and the large muscle groups have been fully trained, then you can take some targeted, single-joint, only training for the target parts of the action.

Aerobic training

Will put aerobic training behind strength training, mainly because: strength training is a higher risk than aerobic exercise, to maintain sufficient physical strength to complete strength training, the risk of injury is small.

Doing cardio and HIIT training, the purpose is to burn fat, that is, a process of calorie consumption. Strength training will consume the body's sugar substances and then do cardio afterward to be able to enter the fat-burning phase more quickly.

Whether it is to do strength training in the best physical condition, or for better fat-burning results, cardio training should be put behind strength training.

Stretching

Stretching helps to return the shortened muscles to their original length, and can accelerate the recovery of muscle elasticity, reduce soreness, avoid sports injuries, and make muscle lines more slender!

If you do not stretch your muscles properly after exercise, the muscle bundle is likely to get shorter and shorter, and eventually become a protruding muscle, and you will have to spend more time stretching.

The stretching after exercise must be carried out Oh ~ in addition to relieving the muscle soreness of strength training, but also on the muscle line shaping, to better promote muscle growth.

Knowing the basic order of training, you can arrange your weekly training plan. You can arrange 2 exercises a week, 3 exercises a week, until 6 exercises a week.

According to their fitness base to develop a specific program, the order of fitness to follow the above-mentioned strength training sequence can be.

It is worth saying that the abdominal muscles are tolerated muscle groups, recovery is faster, and can be practiced almost every day, so in the weekly training, you can schedule the abdominal muscle courses for more days.