If you watch carefully in the gym, you will find that the first exercise that many bodybuilders do is barbell bench press. Why is this? In fact, this is because of the fitness sequence. First of all, barbell bench press is very helpful for personal fitness. Next, let's talk about the best fitness sequence.
Fitness training can be divided into compound movements and isolated movements. Compound action is an action that requires a variety of muscles to work together when applied to a variety of joints. Just like barbell bench press, it is not only the chest muscles that exert force again, but also the hands, shoulders and back. Isolated actions are actions applied to a single joint, such as bending over and clamping the chest. Compound action consumes a lot of physical strength and has obvious effect, so it should be combined first and then isolated.
Weigh first and then count.
In the process of fitness, weight and frequency are often the most important factors affecting the fitness effect. But compared with the two, the role of weight is higher than that of times. High-frequency training has a great effect on motor familiarity and muscle congestion, while heavy-load training has a better effect on muscle tearing and nerve stimulation, but it is highly dependent on physical fitness.
Therefore, if you consume your physical fitness several times first, you can't break through your weight.
Warm up first, then train.
I believe most people already know the importance of warm-up. One is to improve the physical condition and strengthen the effect of training. The other is to reduce the risk of injury, especially in heavy-load training, which is particularly important.
If you want to improve your training effect, you must improve your training sequence. Because it can save physical strength and improve the safety of training.