Chest and back first: Because you need the "assistance" of shoulders and arms to complete the action, you must keep your shoulders and arms in a strong state to help you be stable and powerful. If the arms and shoulders are weak after training first, when pushing the chest or pulling the back, the movements are easy to be unstable and weak, and the practice effect is naturally not good.
Secondly, do the shoulder: because the training action of the shoulder also needs the assistance of the arm, it should be left to the back to practice, and the principle is the same.
In principle, don't put the actions that stimulate overlapping parts together, such as three heads and chest, because both bench press and push-ups need three heads and two heads to exercise the chest muscles, while the back muscles need the arms to contract and squeeze inward. The combination of the two parts leads to premature fatigue of the three heads, which leads to irregular bench press movements and poor results when doing three-headed exercises.
It is also not suitable for chest exercises when practicing shoulders. After exploding your shoulder, you will find that the bench press can't be pushed up at all. Try not to put your upper body and legs on the same day. The stimulation of the two is too far apart and the effect is not good. We suggest putting the big muscle group on a single day of exercise.
Extended data
Matters needing attention
(1) To do fitness exercises in winter, warm-up activities should be sufficient, especially outdoors. First, make full preparations for warm-up, and then carry out higher-intensity fitness exercises.
(2) The thickness of clothes should be suitable for winter fitness activities, and the head, back and feet should be kept warm. When you exercise outdoors, you should pay attention to keep warm. After exercise, don't stand in a windy place and blow. Go back indoors as soon as possible, dry your sweat and put on clean clothes.
(3) The environment should be clean and comfortable. When you exercise indoors, you must keep the indoor air circulating and fresh.
(4) Appropriate exercise methods In winter fitness, it is necessary to improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat.
(5) Changes and adjustments should be made according to personal physique. For patients with cardiovascular diseases, strenuous exercise should be prohibited, and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as chronic bronchitis, emphysema, asthma, cor pulmonale, hypotension, etc. Static muscle exertion should be avoided.
References:
Baidu encyclopedia entry fitness