Generally, we divide the body into: chest, back, shoulders, legs, arms, waist and abdomen core.

Beginners suggest practicing the whole body at one time:

First of all, we should enlarge the muscle groups (chest, back and legs, then shoulders, hands and core).

Because the large muscles in the chest and back need the assistance of shoulders and hands to complete the action, you must keep your shoulders and hands in a strong state to help them be stable and strong. If the hands and shoulders are weak first, the movements are not stable at all when pushing the chest or pulling the back.

Secondly, do the shoulder, because the training action of the shoulder also needs the help of the hand, so the hand should stay behind and practice the same thing.

Second, do the lower body after the upper body is finished.

1. The training intensity of the lower body is relatively high. If you run out of energy by practicing the lower body first, you don't need to practice the upper body.

2. The heart is in the upper body. It is best to do upper body training first to warm up the skeletal muscles with congestion.

Third, the core (waist and abdomen) is left to the end.

Because all movements need core stability, especially standing movements, such as squatting, which requires a lot of waist strength. If you do the core first, it will naturally affect the stability of the later training movements.

Advanced training differentiation principle:

Two-day suggestion:

1. Chest and shoulders → three heads → abdomen? 2. Back → two heads → legs → waist

Note: the chest and shoulders are all push series, and the last two are pull series. Even if you train for two days in a row, it won't affect much.

Three-day suggestion:

1. Chest → shoulder? 2. Back → three heads → abdomen? 3. Two ends → legs → waist? Or? 1. Chest+back? 2. Shoulder+hand? 3. Leg+waist+abdomen

There are four talents and five talents in the follow-up, but basically it is suggested that the training intensity and efficiency are so high that it takes four or five days to recover and do four or five talents.

Data expansion:

Exercise time

The study found that high-intensity exercise can be carried out two hours after meals; Moderate exercise should be arranged one hour after meals; It is most reasonable to do light exercise within half an hour after meals. Based on this, several optimal exercise periods can be deduced:

Morning meeting: from morning to breakfast.

Morning session: 2 hours after breakfast to before lunch.

Afternoon: 2 hours after lunch to before dinner.

Evening session: 2 hours after dinner to bedtime.

Exercise in the above periods has advantages and disadvantages. For example, in the morning, if the exercise intensity is not properly controlled, it will easily lead to hypoglycemia. Afternoon sports are influenced by objective factors such as work, work and housework.

Modern sports physiology research shows that the highest and lowest points of human physical strength are controlled by the "biological clock" of the human body and generally reach the peak in the evening. For example, the metabolic rate of the human body will peak at 4 pm to 5 pm, and the flexibility and flexibility of the body will reach the best state; Heart beating and blood pressure regulation are most balanced between 5 pm and 6 pm, while the body's sense of smell, touch and vision are also most sensitive between 5 pm and 7 pm. So, on the whole, the effect of exercise at night is better.

In addition, the hormone activity of the human body is also in a good state between 4 pm and 7 pm, and the body's adaptability and nerve sensitivity are also the best. Therefore, experts advocate evening exercise, but in the evening time, we should pay attention to the intensity of exercise, otherwise too high intensity will excite sympathetic nerves and hinder sleep.

References:

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