The order of fitness and muscle training

Fitness can train muscles, but we have to choose the correct fitness method. For example, we can train large muscle groups and small muscle groups, and then we need to exercise for a long time to achieve the effect of training muscles. You can use compound movements to exercise, so that you can achieve the effect of training your body shape. Now let us understand the order of fitness and muscle training, so as to avoid abdominal pain.

Large muscle groups first, then small muscle groups

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. 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.

First the weak parts and then the strong parts

The third principle to follow is to train the weak parts first and then the strong parts. What we should pursue is multi-directional and comprehensive development, rather than the isolated development of a certain muscle.

Compound movements before isolation movements

Compared with isolated movements, compound training movements are movements that train a single muscle group, while isolated movements are movements that train multiple muscle groups. Generally speaking, the more joints involved and the more muscles involved, the more obvious the overall training effect will be. Therefore, it can be said that compound movement training kills two birds with one stone and is more efficient.

Typical movements include: squats, bench presses, deadlifts, etc.

Fat loss: anaerobic first, then aerobic

When the human body starts to exercise, it will first consume the glycogen in the body as fuel for physical exercise. The main energy consumed by strength training is glycogen, so you do strength training first, and part of the body's glycogen is consumed. At this time, aerobic exercise, when the body's glycogen is insufficient, the proportion of fat consumption will increase, and fat loss can be twice the result with half the effort!

High energy consumption first, then low energy consumption

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. 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. For low-energy training, such as training of small muscle groups such as triceps and abdominal muscles, we put it after training of large muscle groups, because the energy required for training of small muscle groups is lower than that for training of large muscle groups. This is very important for some people who train two parts of the body in one day.