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More and more people start to pay attention to fitness, want to gain a better body through fitness, but many fitness white often do not know how to start.
There are some people who think they have started working out by going to the gym. However, the reality is that once you get to the gym, you don't know what to do.
Every time I go to the gym, I don't know where to start, so I run on the treadmill and wash home with all kinds of equipment.
There is no systematic training plan, practice for a period of time, found no effect, the enthusiasm at the beginning also faded, I don't want to go to the gym, think it has no effect anyway.
Therefore, having a systematic training plan can help us exercise correctly and scientifically, so before you start training, learn the correct training sequence
Generally speaking, the recommended order of exercise is:
Warm up before strength training, then do a combination of heavy weights, then do a small weight target, and finally work on the core. If you want to lose fat, you can add cardio or HIIT to your core workout, followed by systematic stretching.
The first and most important step is to warm up, which many people neglect. The purpose of warming up is to activate the target muscle group and prevent injury.
Some might argue that I didn't warm up and I didn't get hurt. Warming up plays a preventive role. If you do not warm up for a long time, you will certainly have an accident in the long run.
Warm up is to slowly promote the body to an optimal state of exercise, muscle congestion, joint lubrication, all body functions are ready for exercise, then go to exercise, efficiency, effect and safety are effectively guaranteed.
Jumping jacks, running with high legs, kicking the hips, and side-running with front and back feet are all common movements. If you're at the gym, jog for 10 minutes to warm up.
Strength training is the whole body, a lot of people will fall into a mistake, choose to practice only the parts they want to practice, rarely the whole body strength training.
For example, if you want a waistcoat and thin legs, you only practice your abs and leg muscles, neglecting your back, chest muscles, arms and so on.
Ignore the exercise of the upper body, may appear the posture is not straight, hunchback, round shoulders and so on. And ignore the exercise of the lower body, there will be a strong upper body, the lower body thin situation, the whole person looks strange.
It is recommended that you exercise in the order of chest, back, shoulders, arms, legs and core (waist and abdomen).
In general, work on your upper body first, then your lower body, and then your core.
The lower body is the cornerstone that supports the stability of the whole body. If you practice the lower body first, many movements of the upper body training will cause instability of the body and easy to cause injury risk. As a result, lower body exercises are usually done after upper body training.
Whether it is upper body training or lower body training, you need to use abdominal strength. Putting the core exercises last ensures that the rest of the training is effective and safe
Do the large weight combined movements first, then do the small weight specific movements
High-weight combined movements are those that contribute to muscle growth with combined stimulation, that is, some multi-joint, free-weight, medium-high load movements. For example: hard pull, squat and so on.
Small weight specific actions are those that can better sculpt the details of the specific stimuli, that is, some single joint, small load movements.
The training of comprehensive movements is recommended to be carried out when the whole body is in the best condition. At this time, the relevant small muscle group and nerve function are not tired and in the best condition, which can achieve the best training effect and is less likely to be injured.
When the minor muscles are exhausted and the major muscles are fully trained, some targeted, single-joint, target-only movements can be taken.
Put cardio training behind strength training,mainly because strength training is higher risk than cardio, keep enough energy to complete strength training, less risk of injury.
Do aerobic training and HIIT training, the purpose is to burn fat, is a process of caloric expenditure. Strength training will deplete the body of carbohydrates, followed by aerobic exercise, can quickly enter the fat-burning stage.
Whether in the best physical condition to do strength training, or in order to burn fat better effect, should put aerobic training behind strength training
Stretching helps to restore the length of muscles that have been shortened during exercise. It also speeds up the recovery of muscle elasticity, reduces soreness, avoids injury, and keeps muscles slimming!
If you don't stretch your muscles after exercise, you're likely to get shorter and end up with a bulging muscle that takes more time to stretch.
In addition to relieving muscle soreness from strength training, post-workout stretching is a great way to shape your muscles and promote muscle growth.
Knowing the basic order of training, you can plan your weekly training schedule. You can schedule 2 sessions a week, 3 sessions a week, until 6 sessions a week.
According to their own fitness basis to develop a specific program, fitness order follow the above mentioned strength training order can be.
It is worth saying that abs are the tolerant muscle group, recover quickly, can be practiced almost every day, so in the weekly training, you can schedule more days of abs class.
While training,you should pay attention to your physical health.For this,BP smart watch will be a good choice if you want a good fitness tracker.