However, mastering the sequence of muscle exercises plays an important role in the training effect. Scientific training sequence and reasonable collocation can greatly improve the efficiency and effect of your daily practice.
So what order should be more efficient for newcomers?
The first rule: "Practice high-energy exercise first, and then practice low-energy exercise."
Take a chestnut, like some exercises that exercise the large muscle groups of the human body, such as leg muscles, chest muscles, back muscles and other parts, and start exercising after the warm-up exercise is completed. Because the training of large muscle groups will consume a lot of energy, at the same time, there will be more coordinated muscles to participate in the training, so you need more physical strength when doing this kind of training, so that you can be more in place and move more standard during training.
And some low-energy training, such as triceps, abdominal muscles and other small muscle groups, we put it after the training of large muscle groups, because the training of small muscle groups requires less energy than that of large muscle groups, which is very important for people who only train one or two parts a day. If the training of small muscle groups is completed first, and then the training of large muscle groups is completed under exhaustion, the training effect of large muscle groups may be greatly reduced.
The second rule: practice big muscles first, and then practice small muscles.
In muscle training, not every movement can be practiced once to get good results. In a group of large muscle group training movements, a specific other muscle group is usually driven to train large muscle group training movements, such as flat bench press, and triceps are often used.
If the small muscle group is trained first, and then the large muscle group is trained when the strength of the small muscle group is insufficient, then the auxiliary muscle group cannot participate in the training in full BUFF state, and the training effect of the large muscle group will be worse.
The third rule: practice the weak part first, and then practice the strong part.
First of all, you should clearly know what your fitness purpose is. Is it necessary to build a body with balanced muscles and good lines? Or do you want to build a muscle that is extraordinary? I believe that everyone's purpose should be the former. So here you have to understand that in the process of fitness, a weakness may affect your long-term training effect.
For example, if you were asked to complete a set of pull-ups, your back muscles could have supported you to do 20 times in each group, but because of your lack of arm strength, each group could only do 12 times. Is the training effect much worse?
So what we want to pursue is the all-round and balanced development of muscles, not the abnormal development of some muscles.
The most common example is the giraffe leg often mentioned in the fitness circle, which is caused by paying attention to the upper body exercise and ignoring the lower body training.
The fourth rule: practice compound movements first, and then practice isolated movements.
In fitness training, because of the number of muscles used, it can be divided into conforming movements and isolated movements, and the principle we should abide by is to combine movements first and then isolate movements.
What are isolation and compound action? Isolated action refers to the action of exercising a single muscle part, and compound training action is a training action that can exercise multiple muscle groups. Generally speaking, the more joints linked, the more muscles involved, and the more obvious the overall training effect. Therefore, it can be said that compound action training is versatile and more efficient.
Typical compound movements are: squat, bench press, hard pull and so on.
For beginners, compound movements can significantly increase muscle volume, enhance muscle strength and train muscles in an all-round way, while isolated movements should be arranged after compound movements to create more obvious lines and improve muscle separation.
For example, if the compound action is to build a rough house, then the isolated action is to finely decorate the rough house, so the compound action can be regarded as the basis of fitness. If even the basic dimensions and strength are not established, how can we work hard?
Rule 5: Practice anaerobic exercise first, then aerobic exercise.
As a newcomer to fitness, the first step to the gym may be to step on the treadmill. After all, there are too many articles on the Internet telling you that the treadmill is a fat-reducing artifact in the gym and can also be used as a warm-up before the exercise.
However, British scientists have found that when people start to exercise, they will give priority to consuming glycogen as the fuel for sports, while fat, as a backup energy source, will not be consumed in large quantities at the beginning of exercise. The purpose of reducing fat is to burn body fat. So when exercising, we can slightly adjust the order of aerobic and anaerobic, so that the efficiency of fat reduction can be greatly improved!
In strength training, glycogen is the main energy consumption. If you do strength training first, then part of your body will be consumed by glycogen, and then do aerobic exercise. At this time, when your body is short of glycogen, the proportion of fat consumption will increase, and reducing fat will get twice the result with half the effort!
Rule 6: Follow your body according to its arrangement.
Finally, when you have been practicing in the gym for 3 months and have some fitness experience, listen to your body's arrangement!
For newcomers, a very important sentence is "strengthening the brain after fitness", which means that at the beginning of fitness, you need scientific theoretical knowledge to improve your training system, so that you have a considerable advantage over the confused exercises when you first started fitness.
However, if you are an old bird with certain qualifications, then you can follow the arrangement of your body, because your body has adapted to high-intensity training, and I believe that your muscle dimension and muscle strength have reached a certain level at this time. As long as you are in good shape and have sufficient muscle strength, then follow your own training plan!