Fitness skills: How to arrange the order of muscle training movements?

In fitness training and the combination of training movements, the order arrangement is very important! There are many mysteries in it!

　　A lot of people are asking whether to train the core muscles first or later; when training weight, practice the upper body first or lower body first; practice the strong muscles first or weak ones first; practice the movements that require explosive strength first or later, etc.

　About training movement order: refers to the order of implementation of strength training movements in training classes. Although there are many ways to arrange the training sequence, it is always determined based on the impact of a certain training movement on another training movement (training quality and technology).

　　Often it is to enable athletes to use the correct technique, Use the greatest strength to complete a set of training, among which: between movements, try not to bring burden to another training movement, and it is best to promote each other!

　　The movements are related to each other, affecting: the arrangement of training movements, the goal is to achieve the maximum training effect! So it is particularly important 　The following explains four common methods of arranging resistance training movements:

　　1. High-intensity compound movements, core strength and auxiliary training movements

　　Generally speaking, in training classes, high-intensity compound movements, such as: squats, deadlifts, snatches and other large movements, followed by core training movements, and then Assisted training movements.

　　This arrangement method is: first multi-joint training movements, then single-joint training movements; or first large muscle groups training, then small muscle groups training.

　　When implementing high-intensity compound movements, all movements require superb technical level, concentration and strong core muscle support, and the core strength maintains the stability and support of the muscles of the whole body. If you practice the core first and make it tired early, it will be difficult to achieve good results in high-intensity compound training, and it is affected by fatigue. Athletes who are already tired are prone to use the wrong technology and will have a higher risk of injury.

　　Faced with high-intensity compound movements in the best state: high-intensity compound movements have a wide range of Extra muscle participation will also consume a lot of energy. This is another reason to hope that athletes will do high-intensity compound movements when their energy is still abundant. If high-intensity compound movements are not arranged in the training movement, the recommended order is: first the core training movements, then auxiliary training movements.

　　In addition: the movement arrangements in the opposite order can be used to use the pre-exhaustion method, which refers to intentionally doing single-joint training movements to fatigue the large muscle groups, and then doing multi-joint training movements to a considerable large muscle groups. For example: before doing the post-bench press, do dumbbells and birds, and deplete the rear muscle groups first.

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Further reading 　　Fitness skills: Do you need to practice your arms alone for one day?

　　Fitness skills-the tips for speed of movement

　　Fitness skills: How to increase weight scientifically?

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