Many fitness friends have such doubts. They exercised for a long time, but the effect was not very satisfactory. Moreover, many introductory fitness whites' understanding of fitness stays in the exercise of abdominal muscles and chest muscles. In fact, fitness exercise contains many parts, and proper combination and sequence of exercise can achieve good results for personal fitness.

First of all, the four most important muscle groups are chest, back, shoulders and legs. Most of them can only achieve the first part of persistent exercise, ignoring the exercise of back, shoulders and legs. And if you want to have a perfect figure like a fitness instructor, it is not enough to just exercise your chest muscles.

Many fitness whites only practice the parts they want to practice at the beginning of fitness. When they get to the gym, they just do bench presses, double bends and abdominal exercises, and then they call it a day and go home. These obvious parts belong to the anterior muscle group of the body. Only practicing this part and ignoring the back and leg exercises will lead to more serious consequences. For example, the shape of the body muscles is not beautiful, the posture is not straight, and the body movements are not coordinated.

So, what order should fitness follow?

According to the order of chest, back, shoulders, upper limbs, legs and core. As we all know, although fitness is carried out in parts, it is an activity that needs overall coordination. If you don't follow the standard fitness sequence, focus on one part and ignore other parts, and finally when you need to coordinate your efforts to exercise a specific part, your strength can't be concentrated on one point, which will have a serious impact on the improvement of your physical fitness.

Many fitness bosses have also put forward the view that in order to exercise a specific part, high-intensity targeted exercise every day will soon lead to muscle soreness and so on. Fitness experts say that the real plasticity of muscles needs a 48-hour process, that is, when you practice one part with high intensity in one day, you can practice other parts with high intensity in the next two days, giving this part a 48-hour plasticity time.

We have summarized some fitness experiences as follows:

1. Muscle is a process of breaking and reassembling. When you forcibly break every day without giving enough time to synthesize, your exercise will be in an embarrassing situation with half the effort. Therefore, everyone must pay attention when exercising muscle groups, give the muscles a recovery time of combination arrangement, and don't blindly practice to reduce the growth rate of their muscles.

2. When exercising the back, you can focus on exercising the deltoid muscle. If practiced, such muscle groups can be said to be very eye-catching in the fitness group. Specific training results can refer to NBA Howard's deltoid muscle. This kind of superman inverted triangle, whether in the stadium or gym, is the best embodiment of showing his good physical fitness.

3. Leg exercise is often an easily overlooked part. In fact, if we pay too much attention to the practice of chest, back and abdomen and neglect the practice of legs, it will easily lead to the disharmony of muscle shape between the upper and lower bodies, that is, the upper body is heavier than the lower body. Therefore, only by comprehensive whole-body training and realizing the importance of leg exercises to the plasticity of the whole person can we achieve better ideal results in fitness. Keep practicing every day according to the practice order of the above parts. I believe we can also become a fitness giant soon!