Correct muscle order in the gym

Gyms are a popular exercise place for modern people. Because people's pace of life in modern life is very fast and more and more people have health problems, people are more inclined to use exercise to improve their physical fitness. Since white-collar workers do not have extra time for exercise, most of them choose more professional gyms to exercise. But what is the correct order of muscle training in the gym?

The first point of the correct order of fitness exercises is "high-energy first, low-energy later", which means that high-energy exercises should be put before low-energy exercises.

For example, some exercises that train large muscle groups, such as chest muscles, back muscles, leg muscles and other parts of the body, should be started after the warm-up exercises are completed. Because training large muscle groups consumes more energy and more cooperating muscles are involved in the training, this type of training requires more physical strength to make the movements more standard and the training more effective.

In addition, some low-energy training, such as training of small muscle groups such as triceps and abdominal muscles, should be completed after training of large muscle groups, because the energy required for training small muscle groups is lower than that for training large muscle groups. This is very important for some people who train two parts of the body a day. If you complete the training of small muscle groups first and then complete the training of large muscle groups when you do not have enough physical strength, the effect of training large muscle groups may be greatly reduced.

High energy consumption: such as compound movements, large muscle group training, etc.

High pull-down back training;

Back training;

Flat bench press chest training;

Chest training.

Low energy consumption: isolated muscles, small muscle group training, etc.

Biceps training;

Triceps training.

The second principle to follow is to train the large muscle groups first and then the small muscle groups.

During fitness, you can't just randomly match the movements and practice each movement once to get good results. Movements that train large muscle groups will lead to the training of certain other muscle groups. Movements that train large muscle groups will lead to the training of certain other muscle groups. For example, the triceps will be used when doing the bench press.

If you train the small muscle groups first, and then train the large muscle groups when the small muscle groups are already insufficient in strength, the auxiliary muscles will not be able to fully participate in the training, and the training effect of the large muscle groups will be reduced.

Large muscle groups: chest, back, legs, abdomen, etc.

Barbell squat;

Lunges;

Reverse crunch abdominal exercise;

Roman chair flexion and extension;

Abdominal training.