Exercise training should pay attention to the exercise sequence


Exercise training should pay attention to the exercise sequence

First, the large muscle group first practice this is a training principle that is correctly observed.

Do not apply to the temper, feel free to practice when picking up the device.

The muscles of the legs, cheekbones, and back belong to the large muscle group. Exercises of these muscle groups require a heavier load, otherwise it is difficult to achieve results.

Therefore, when you are toxic and can overcome the heavier load, you must first train these muscle groups.

If you wait until the end of the training session to practice these muscle groups, you will not be able to do so, and the effect will be greatly reduced, and even injury accidents will occur.

銆€銆€For example, someone often starts training with three sets of 90 kg barbell bench press exercises. In the second half of the class, three sets of triceps push down exercises are performed with a 30 kg barbell.

One day, he reversed the training sequence. He used the 34 kg barbell to do the triceps push down exercise. When he was practicing bench press, he could only push up the 79 kg barbell.

This is because the triceps have been trained in a certain load in the push-down exercise, fatigue, and unable to complete the three sets of 90 kg barbell bench press.

銆€銆€In this case, for the fatigued triceps, the weight of 79 kg is close to the ultimate load, but it is not enough for the development of the chest and shoulder muscles.

Obviously, it is better to complete the participation of the muscles and then complete the single muscles.

Because the use of smaller weights in a single muscle exercise does not affect other muscle groups, the single muscle itself can achieve large stress stimuli.

銆€銆€Second, the muscles should alternate training in turn. This is also a training principle.

At the same time, block muscles should not be practiced continuously.

The muscles that alternately practice can get a certain recovery after each exercise, so they can bear relatively high loads in each exercise.

Since the development of muscle strength and volume is closely related to the intensity of training, alternating practice is more conducive to the growth of muscle volume and strength.

銆€銆€For example, in bench press and triceps pushdown exercises, the triceps are the motility muscles.

After doing the bench press, the practitioner will do the triceps push down exercise and overcome the tension of 30 kg.

If you complete two elbow flexion and extension exercises in the lowering practice room, he can overcome the 34 kg twist when doing the push down exercise, because the fatigued triceps have recovered.

銆€銆€If the trainer intends to continuously stimulate the same muscle, it should be noted that recovery interruption must be sufficient.