How to properly arrange the order of muscle exercises
Large muscles practice first This is a training principle to be properly followed.
Do not use temperament, pick up the equipment and practice at will.
The muscle groups of the legs, tibia, and back belong to the large muscle groups. The exercise of these muscle groups requires heavy loads, otherwise it is difficult to achieve results.
Therefore, when you are toxic and able to overcome heavy loads, you need to exercise these muscle groups first.
If you wait until the end of the training session to practice these muscle groups, you will lose your ability and the effect will be greatly reduced, and even injury accidents will occur.
For example, someone often starts training with three sets of 90 kg barbell bench press exercises. The second half of the lesson uses 30 kg barbells to do three sets of triceps push-down exercises.
One day, he reversed the training sequence, first using the 34 kg barbell to do triceps push-down exercises. By the time he was bench press, he could only push up to 79 kg.
This is because the triceps has already been trained in a certain load during the push-down exercise, and is tired, unable to complete three sets of 90 kg barbell bench presses.
In this case, for a tired triceps, the weight of 79 kg is close to the limit load, but it is not enough for the development of chest and shoulder muscles.
Obviously, it is better to complete the muscle group participation first, and then complete the exercise of the single muscle.
Because the use of smaller weights in a single muscle exercise does not affect other muscle groups, the single muscle itself can obtain large stress stimulation.
It is also a training principle that the muscles take turns to train alternately.
At the same time, do not continue to exercise the muscles.
The muscle groups that practice alternately can get a certain recovery after each exercise, so they can withstand relatively high loads during each exercise.
Because the development of muscle strength and volume is closely related to the training intensity, alternating exercises are more conducive to the growth of muscle volume and strength.
For example, in bench press and triceps pushdown exercises, the triceps are the motility muscles.
Practitioners can do triceps push-down exercises immediately after doing bench presses, which can overcome the tension of 30 kg.
If he completed two elbow flexion and extension exercises during the lowering exercise, he could overcome the 34 kg of twist when doing the push-down exercise, because the fatigued triceps had recovered to a certain extent.
If the trainer intends to continuously stimulate the same muscle, it should be noted that the recovery interruption must be sufficient.