[Muscle Selection] Which parts of fitness are not suitable for practicing together?

Since novices have almost zero understanding of weight training, a good fitness plan is a must-have on the fitness journey. A good fitness plan allows newbies to master the skills of movements, slowly build strength, and feel muscle contraction. However, which parts are arranged to train on the same day is a matter of particularity. The following article allows everyone to understand how to arrange their fitness plan more reasonably.

Which parts are not suitable for practicing together?

In principle, do not put the movements of overlapping parts together, such as the three heads and chest, because whether it is exercised with the chest muscles, it is not necessary to exercise together. Both bench press and push-ups require the three-head and two-head force, while the back muscles require the arms to contract inward and squeeze. The two parts are combined too early to cause the three-head fatigue to cause the lying push to be unstandard, and there is no effect when practicing the three-head exercise. It is not suitable for practicing chest when practicing shoulders. After bombing the shoulders, you will find that the bench press cannot be pushed at all! Try not to place the upper body and legs on the same day. The excitement point between the two is too far away, and the effect is not good! We also recommend putting the large muscle group alone for exercise.

Friday training schedule for beginners: (All plans are 10 times 3 groups)

Monday plan. Practice chest

Flat barbell bench press Lower incline barbell bench press Up incline barbell dumbbell press Up incline dumbbell press (30 degree angle) Flat dumbbell bird  Instrument chest clamp

Tuesday plan. Back

Turbo 　　Barbell rowing  Sitting rowing  Narrow grip pulling

Wednesday plan. Shoulder

Sitting barbell press Seated dumbbell press Up up up (narrow grip distance) Dumbbell side lift  Reverse sitting chest clamp  Dumbbell prone bird

Thursday plan. Triceps biceps

Narrow grip bench press  Suspension arm flexion and extension Instrument press  Stand dumbbell support Barbell curl Dumbbell curl Pallet curl

Friday break

Saturday plan .Legs

Barbell squats  Instrument kicks  Leg flexion and extension  Leg curls  Instrument calf lift heels

Sunday break

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