Thanks for having to answer the question.

Conclusion: there is certainly a scientific process.

Fitness is a big concept, for the people, fitness is to go to exercise, good body, good mood is healthy.

And for professional athletes, fitness should be subdivided into specialized categories, such as the same play barbell, and subdivided into extra bodybuilding, powerlifting, and Hercules competitions.

I. General campaign process

Take the weight loss thing, you may do a little stretching, jogging, and then start training, may be 30-60 minutes to finish, after the end of some relaxation or not, go straight to the shower and work. This is what the average person thinks the training process is: warm up, train, relax. It seems simple, logical and scientific, and people are now generally receptive to this training process. Not many people seem to have had any problems with this process for many years.

II. Generation of injuries and illnesses

But in reality, after a few years of training, many people start to hurt their knees after running for a long time, their shoulders start to hurt after practicing bench press for a long time, and their backs start to hurt after practicing squatting for a long time.

So they wonder, what about knee pain? What about back pain? If these problems are not solved, someone will start to train and stagnate, leaving the roots of the disease. And they tell people that running hurts their knees, that deep squats are problematic and can hurt their lumbar spine, or something like that.

III. What are the root causes

1. If we don't practice muscular endurance, we won't be able to maintain the basic quality of movement, and we will easily amplify the postural imbalance when fatigued, and as a result, one joint will be overloaded with chronic or acute injury.

2.If we don't spend a little time on the waist and abdomen, it results in poor torso stability, body joints that don't form a good pivot point, unstable power generation, and an inability to maximize power.

3. If we are in poor shape, we are born with the best muscular endurance to sustain a wrong movement, and we will end up with chronic injury and stagnation, and poor shape leads to poor power transmission and lack of strength training and explosiveness, which, in a word anyway, is often the case with the average person.

IV. ScienceBasic training process

Initially, perform postural correction exercises to get your body basically balanced so that your joints are not overloaded and your strength is not disconnected.

Next, learn basic movement patterns such as crawling, walking, squatting, running, jumping, stopping, hanging, pushing, pulling, and lifting. In the process of learning movement patterns, you will learn to control your body and stabilize it. As long as the movement patterns are correct, the muscles can fully participate in the training, and the training will be more efficient and effective.

It is recommended that these movement patterns should be learned by training with your own body weight and not using external weights too early, it can be considered as a minimal movement integration process, if external weights intervene early, it will lead to the amplification of your mistakes and you will have to spend a longer time correcting them, instead of losing out.

Once you are proficient in your movement patterns, start your muscular endurance training by incorporating your movement patterns into your muscular endurance training movements to ensure that they are performed correctly. This is the only way to ensure that your endurance training continues to be of high quality.

Thus, you are able to move forward towards your ultimate training goal. Further on, if you want to lose weight, get fit or get in shape, you will be able to do it easily.

V. To summarize

Step 1: Correct your posture

Step 2: Localized Motion Pattern Establishment

Step 3. Movement Action Pattern Establishment

Step 4: Train at the intensity of the set

Welcome, all of you, to express your different views in the comments section!

To learn more about fitness, follow me on my headline: fitness personal consultant

After defining your fitness goals, choose a fitness modality such as aerobic exercise, resistance exercise or flexibility exercise. A complete workout generally consists of a warm-up, a main body workout, and a finishing and relaxation workout.

1. Warm-up: Warm-up time for general (non-specific) sports ranges from 5-15 minutes and consists of gentle light running or dynamic joint activity and targeted muscle activation. This part is important to be able to cope better with the more strenuous main body exercise and to prevent sports injuries!

2. The main exercise: depending on the goal, aerobic, resistance, balance, flexibility and other exercises can be used as the main exercise, which should take up the longest time, but also the most learned!

3. Finishing and relaxation activities: generally also for 5-15 minutes or even longer, usually through gentle jogging as a finishing, can prevent gravity shock and not into the removal of metabolic waste, through static stretching as the main means of relaxation, but also can help you get a better body flexibility, and at the same time effectively alleviate the exercise fatigue, to get a better recovery to ensure that the effect of the exercise!

Hello, I am happy to answer this question for you.

Fitness is now a society in which many people have begun to pay attention to things, if your financial conditions allow, perhaps you will directly run a fitness card, find a personal trainer, and began your fitness training, but you really have thought about, such a fitness process is really right? That's why today we're here to tell you how the best fitness process works, and how the right fitness process can make your fitness more efficient!

NO.1 Preparation at home

1、Choose a suitable clothing for training

Fitness everyone will carry a gym bag, the bag needs to prepare a lot of things really, including the right clothes and shoes, to replace the underwear, toiletries, slippers, headphones, etc., and for the female fitness crowd, women's sports underwear is one of the must-have clothes, if the training has a large weight training, but also to prepare a good protective gear.

2、Prepare a suitable song list in your cell phone

Before your fitness training, you can pick a list of songs that are suitable for fitness and that you like, because music can improve the efficiency of your fitness training, in addition to making you fully engaged in your workout and improving your concentration.

3、Advance energy and hydration

Eating foods that provide energy 30 minutes before the start of your workout ahead of time will allow you to feel better during your official workout and avoid dangerous situations such as low blood sugar and low blood pressure.

When consuming food can also be accompanied by some sports supplements, such as creatine, nitrogen pumps, etc., can effectively enhance muscle strength, delay muscle fatigue, and obtain higher training efficiency. But must remember one thing, water in the training should be supplemented at any time to ensure that the body has sufficient water to help improve the training effect

NO.2 Warm-up

Whether you are doing any training, fitness must be warmed up before, warm-up activities in advance can not only let the muscles and joints of all parts of the body are fully active, but also let the body muscle contraction more efficient, accelerate the blood circulation of the whole body, to avoid unnecessary injuries in the process of training.

NO.3 Formal Fitness Training

Usually fitness training is divided into aerobic and anaerobic exercise, here it is recommended to carry out anaerobic and then aerobic training mode, because the strength training is more demanding on the human body's physical fitness, so it is recommended to do anaerobic training first when you have enough physical strength. In addition, according to the different purposes of your fitness, the time allocation of training and training programs should also be different, it is recommended to carry out 3 to 4 times a week fitness.

NO.4 Total duration of training

Whether the purpose of your fitness is to gain muscle or fat loss, for those who are new to fitness, the time of fitness training is best arranged in about 1 hour. Subsequent to the action proficiency and training strength increase, in the training time can be slightly extended, it is recommended that the best not more than 2 hours, and the rest interval between action groups should not be more than 90 seconds.

NO.5 Hydration during training

In the process of training, you will lose a lot of sweat, and sweat contains a lot of salt and water, so this is the time in the process of training and resting, to timely replenish the water, but be careful not to drink too much at one time, so as not to cause physical discomfort, affecting the effect of training. If you feel weak during training, you can supplement glucose or other sports drinks appropriately.

NO.6 Post-workout stretching

Stretching after fitness training is as important as warming up before fitness, not only to shape the perfect muscle line, but also to avoid injury damage and post-exercise soreness brought about by muscle stiffness after fitness, with static stretching, about 10 minutes of stretching.

NO.7 Additional meals after training

After fitness training body muscle to insulin is very sensitive, so the synthesis rate of liver sugar is also faster than usual, this time if you do not replenish energy in time, the human body will be in order to restore the energy consumed will break down the protein in the muscle, so instead of letting your muscles more and more practice the smaller.

NO.8 On bathing

The process of fitness will often sweat a lot, so many people in the fitness training directly after the bath, although there are many athletes will be used to wash the cold bath to reduce body inflammation, but as a general fitness population is not recommended to use this method, if you do not grasp the time and temperature of the bath, so not only will not be conducive to the body's recovery, and even affect the circulation, resulting in blood supply to the brain, heart and other parts of the brain! Insufficient, resulting in dizziness, weakness and other symptoms.

NO.9 Evening meal after returning home

When you get home from the gym, usually 1-2 hours will have passed, and in addition to a half-hour refill after the workout, you should still make sure to have a proper meal when you get home!

NO.10 Always go to bed before eleven o'clock

Rest for a fitness person is a vital item, a person within the do not know how to rest, is never good practice, hard work fitness is equal to the white practice, so want to body muscle practice, fat loss fast, stay up late and sleep late such a thing is must be prohibited!

After reading for the love of fitness for you, is not to know the correct fitness process? So hurry up and do it, so that more fitness people know the correct fitness process, but remind you, adhere to is the ultimate mystery of fitness!

For more fitness knowledge you can follow us~

I'm going to talk about a fitness routine that is currently more popular, and scientific than teaching. It's also the one I'm basically using myself at the moment.

First of all, know if you are physically fit to exercise if you have certain diseases and if you are not feeling well, if you are not sure you can consult a professional.

Next understand your deeper fitness purpose and the time frame in which you are working out.

In the end the following is suitable for any purpose

1. Evaluate your posture. (e.g., up-cross and down-cross, etc.) Whether it can be corrected or not is not an issue. Evaluate once every three months. But know that there are four stages

Unconsciously wrong, consciously wrong, consciously right, unconsciously right.

Be clear that doing a movement in the wrong posture brings with it chronic injury and strain (up to 5 years later)

Make you realize the mistake and move into training in a consciously correct situation. Long-term correct situation, habit becomes nature, eventually subconsciously also correct posture for training (may still not fully corrected, some can not be corrected)

2. Evaluate your physical fitness (cardiorespiratory, muscular strength, muscular endurance, flexibility, balance, coordination, etc.) once every two months.

Only all-round understanding of their physical condition, in order to arrange the training, running speed how much, jerk iron heavy, press the leg press how deep and so on. Avoid no effect or acute injury.

3. Develop a long-term fitness plan (like a company's annual plan), in the poor plan is also better than no plan.

① Learning to breathe (abdominal and intercostal breathing)

②Learn the movements.

③Learning activation

④Learning to Stretch

fitness process

1. Warm-up

2. Breathing exercises (if learned to skip)

3. Weak chain activation

4. Training (develop training based on the above assessment and fitness needs)

5. Stretching

6. Relaxation

The proper order of the fitness training process is.

warm up

The purpose of warming up is to activate the target muscle groups and prevent injuries, warming up is to slowly elevate the body to an optimal state of movement, muscle congestion, joint lubrication, the body's various functions are ready for exercise, this time to go back to exercise, the efficiency of the effect as well as the safety of the body, have been effectively safeguarded!

Open and close jumps, high leg runs, front and back cross-footed side runsetc., are common moves, and at the gym, there is also the option of jogging for 10 minutes to warm up.

strength training

Strength training is the whole body, many people will fall into a misunderstanding, choose to practice only the parts they want to practice, seldom carry out the whole body strength training, for example, want to waistline, want to lean legs, only practice abdominal muscles, and leg muscles, ignoring the training of the back, pectoral muscles, arms and so on.

Neglect the upper body exercise, may appear, the posture is not straight enough, hunchback, round shoulders, etc., and ignore the lower body exercise, will appear, the upper body is strong, the lower body is thin, the whole person looks strange!

Recommendations can be followed:Chest - Back - Shoulders - Arms - Legs - Core (Waist and Abdomen)The order in which the workouts are performed.

aerobic training

Will put aerobic training in the back of the strength training, mainly because, the risk of strength training is higher than aerobic exercise, to maintain abundant physical strength to complete strength training, the risk of injury is small, do aerobic training and HIIT training, the purpose of fat burning, that is, a process of calorie consumption, strength training will consume the body's saccharides, and then after that, do aerobic exercise, to be able to enter into the fat-burning stage more quickly.

Whether it's to be in the best physical shape possible, to do strength training, or for better fat-burning results, it's important to put theAerobic training is placed behind strength training.

Stretching

Stretching helps to exercise, shorten the muscle back to the original length, and can accelerate the recovery of muscle elasticity, slow down the soreness, to avoid sports injuries, so that the muscle line is more slender, if you do not have a good stretching muscles, muscle bundles are likely to be more and more practice the shorter, and finally become a piece of muscle protruding up, but also have to spend more time to stretch, stretching after the exercise in addition to relieving the muscle soreness, strength training, but also to The muscle line shaping, better promote muscle growth.

Knowing the basic order of training, you can organize your weekly training program, which can be scheduled for 2 practices a week, 3 practices a week

Until 6 practices a week.

It is only when you develop a specific program based on your fitness base that you will see measurable results.

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Thanks for the invitation:

I don't think anyone can give what you would call the most scientific fitness process for this question. I can't give the most scientific process either, but I can talk about my fitness process.

The first point of preparation has to be done:

Rest well to ensure that you get enough sleep, which is very powerful for the body to recover, rest well is the diet, supplementation of balanced nutrition, and then it is time to prepare for fitness.

The second point: warm-up exercises, stretching exercises should be done sufficiently, generally for five to ten minutes, the body micro-sweat can be.

Point 3: Strength training is performed for more than half an hour, two or three sets of pull-ups, two sets of dumbbell barbells or something like that, fixed equipment workouts and free strength together.

The fourth point: aerobic exercise, jogging medium and long-distance running for cardiorespiratory training, about half an hour can be.

The fifth point relaxes the muscles and stretches the movement.

Of course many people feel that it is very simple, including the action is too much, strength training variety, aerobic exercise should also be synchronized, so that down, in fact, the amount of exercise is still very large.

For the average person

Know the pre-training warm-up, post-training stretching

Knowing that you need to get your cardio up to speed first, jogging is a great introductory exercise to get your cardio up to speed.

Knowing that the heart rate will start burning fat when it reaches more than 70% of its maximum value, 20 minutes of HIIT may be more effective than an hour of jogging

Know that fat doesn't turn into muscle, and muscle is hard to build, so don't worry about turning into a big muscle mass

Know what basal metabolism is, and that more muscle increases basal metabolism

Know that three parts practice and seven parts eat, eat small meals, do not intentionally diet, but control the intake of oil, because oil has the highest calorie content, replace it with high protein, which will still be hungry, and replace it with vegetables and potatoes, groundnuts, corn, brown rice, and pumpkin.

Knowing at last that weight loss doesn't mean fat loss and focusing on body fat ratios

Finally learn that working out is lonely, boring, and if you want to quit just remember why you started in the first place. Tell yourself that since you must go through hell, go on.

1. 7 hours of adequate sleep

Adequate sleep is a guarantee of quality training; it ensures the ability of the nerves to recruit muscles, speed of reaction and the ability to move to avoid sports injuries. Easy to cause sports injuries.

2. Training equipment

Before fitness must choose the appropriate sportswear and sports shoes, which is to protect the premise of training safety, if there is a large weight training, please prepare a good protective gear, such as booster belts; personal preference for gloves, although with gloves hand will also be the same wear and tear.

Bluetooth headphones are a must-have for me, and it's best to make a training music song list to keep you fully engaged in your training and free from interruptions.

3. Supplemental energy and water before training

Personally, I recommend: protein powder supplement + whole grain bread + banana

(Supplements are highly recommended except for protein powder, others such as creatine, L-carnitine, etc. are up to the individual)

4. Warm up

Warming up before fitness is a very good habit, warming up in advance can move all parts of the body muscles and joints to be activated, so that the muscle contraction more efficient, but also accelerate the body's blood circulation, to avoid injury during exercise, the most important is the psychological warm-up, in fact, if you exercise regularly, to that time the body will have a slight sweat, do the preheating themselves.

Warm-ups don't need to be long and heavy, they can be dynamic stretches or light weight sets of the main compound movements of the workout; 5 to 10 minutes of light sweating is sufficient.

Choosing to do high leg body twists and open and close jumps can also work.

5. Core training

Start doing the workouts according to your own training program.

Fitness programs usually consist of a core of training goals covering the target muscle program + training movements + training volume.

The types of fitness programs are broadly categorized as：Single part differentiation training, upper and lower body multi-part differentiation, push/pull/leg differentiation training, FULL BODY training.

A. Partial differentiation training is to train 1 muscle group at a time, one cycle a week, and no less than 10 sets per training.

B, multi-site division such as upper body and lower body division, the whole upper body muscle groups in training together, the whole lower body muscle groups in training together, practice 2 rest 1 way.

C, push-day to do chest, shoulders, and triceps, pull-day to do back and biceps, and legs-day to do lower body work, two cycles a week.

D. FULL BODY TRAINING, each time mainly through compound movements to train the whole body muscles, every other day training.

According to science, the whole body training program can ensure multiple frequencies and muscle group rest, is relatively good training, but for the plan development will also be more demanding; single-part training does not take care of each muscle group to rest for 48 hours of this hard target, but he will be sufficient to train the target muscle groups.

Personally so far I do not feel that one is necessarily better than the other; for students who have just begun to work out, the whole body program is a more easy to adhere to the way to avoid injuries, reduce the amount of training of a single muscle group at a single time, increase the frequency of training muscle groups, more suitable for newcomers to master the skills of compound training movements, reduce delayed pain and so on, right. (I feel that the benefits of the whole body program are still a lot of)

Basic training program

Key points in training:

A. If there is strength and cardio in the training program, it is more conducive to muscle building or fat loss to do strength training first and then cardio.

B. Strength training is done first for the upper body and then the lower body, with the abdominals last.

C. The training movements are first multi-joint compound movements and then single-joint movements.

D, remember to replenish water in training, do not wait until you are thirsty, small sips, the whole training supplement 600-800 sports drinks is best.

E. It is best to keep the intervals between sets of strength training between 60-120.

Of course with big weight training, you can rest for 5 minutes and your muscles don't get cold that easily.

F, strength training should not exceed 90 minutes, in fact, your muscle glycogen will be able to you toss that long, there is no need to mix in the gym.

6. Stretching after training

It doesn't really have to be post-training to stretch, but stretching after training can feel especially good.

The main purpose of stretching is to improve flexibility, the elasticity and stretching ability of body tissues such as tendons, muscles, fascia and skin in order to expand the range of motion of joints and articulatory systems.

Of course professional stretching can eliminate some of the underlying pains in the body, such as dropouts, and it's best to have a professional assist with the stretching.

The principle of stretching:

a Avoiding pain

Slight pain in stretching will make people feel comfortable, but stretching to the point of pain, the body will think it is in crisis, will do self-protection through contraction, which is also contrary to the purpose of stretching, so do not feel the pain and also forced stretching.

b Slow stretching

Stretching too fast, this occurs in dynamic stretching, where the body actively thinks that the muscle is about to be torn or injured, so the body does a muscle contraction and the stretch is ineffective.

cStretching the right muscles

This one is that stretching needs to be standardized, incorrectly it can cause damage to the body and stretching can turn into tearing and make the body worse, which is why some people find stretching useless and painful. Stretching is actually a particularly pleasurable thing to do.

7. Post-practice meal

Whether you're building muscle or losing fat, getting enough protein within 30 minutes of training is very beneficial.

The personal standard is stillProtein supplement + glutamine + whole wheat crackers。

Personal training will basically follow soon after the main meal.

8. Personal cleanliness

Fitness tends to sweat a lot, so many people will be eager to take a cold shower after practicing, so never. Not only is it not conducive to muscle recovery, but it also affects blood circulation, leading to insufficient blood supply to the brain, heart and other parts of the body, resulting in dizziness, weakness and other symptoms.

It is recommended that you rest for about 30 minutes after working out, and after your body has returned to its pre-workout state, take a shower with water temperature close to your body temperature.

These are the fitness processes I suggest, and I also have some fitness instructional videos on my home page that you can refer to as well, so I hope this helps you!

Do you know the proper process for working out?

fitness step

1. Relaxation of the superficial fascia

The relaxation of the superficial fascia can often be carried out by simply performing static stretches, utilizing a foam shaft. The flexibility of the joints involved in the movement is adjusted and improved to open up the joint mobility.

2. Activation of stabilizing muscles

If you do pushing exercises, you need to activate the anterior serratus muscles, which contain the rotator cuff muscle group, during the warm-up. Activating the stabilizer muscles can prevent sports injuries and pain from developing. It also allows for greater exertion during training, greater intensity of movement, and greater safety and stability.

3. If you are doing bodybuilding style training, you can activate and start the target muscles;

If you are doing other movement patterns, you need to perform dynamic stabilization exercises for the joints.

4. Commencement of formal training

The formal training process is also gradual, such as strength training, the resistance chosen to carry out a gradient of elevation, so that the whole training becomes safer. And more efficient when training.

Fitness for many years of small hair Rui, pro-test reliable fitness process is as follows!

P will talk about his personal understanding of the fitness process, below.

And please clarify your fitness goals before you officially start training.

Then set up a training program accordingly to the purpose.

Step 1: Full Body Warm Up

When it comes to the gym correct fitness order of this topic, first of all, warm up before exercise is a very necessary step, warm-up exercise can make the body gradually suitable for the state of the movement, can avoid cramps or sprains and other accidents in the process of exercise.

It is recommended that before you start exercising, you should warm up with cardio equipment for 5-10 minutes, so that your body can sweat a little. For example, a treadmill is not recommended for those with a large weight base, and an elliptical machine is a good choice.

Its purpose is to simply promote an increase in heart rate, stimulate respiratory rate, increase blood flow and help transport oxygen and nutrients to the muscles while helping to raise the temperature of the muscles.

Step 2: Warm up with joint mobilization

This refers to a full body warm up followed by a joint warm up. For example, if you are going to do an upper body workout today, such as chest, back, shoulders, etc., then you need to warm up your shoulder joints to avoid the risk of shoulder injuries during the next official workout.

So why is it important to warm up the shoulder joint before upper body training?

Shoulder joint is the hub of the upper body movement, it is a very important core position, any upper body training action will almost always use the shoulder joint participation, practicing the lower body of the hard pull are required shoulder joint. However, because of the structure of the shoulder joint, it is a joint that is easy to be injured, often inactive, then easy to cause arthritis, while the load is too heavy is also easy to cause damage to the joint.

Shoulder joints and other joints will be relatively weak, so in the training of the upper limbs, as much attention should be paid to the training of the shoulders before the shoulder to get enough warm-up and shoulder muscle strengthening. This will not only give us a better training effect, to a certain extent, can also better protect our shoulder joint.

Here are a few examples of common shoulder warm-ups:

1. Elastic band shoulder wrap

Stretch bands are very good and convenient training aids, and can be adjusted by changing the grip distance to adjust its tension, beginners with a wider grip distance can reduce the difficulty, when the flexibility to improve the grip distance can be reduced, so that the elasticity is greater, the stretching effect is better.

2. Dumbbell rotation

With your hands elevated, start in a position like a dumbbell shoulder press with your arms bent close to 90 degrees and your big arms and torso close to 90 degrees. Then grip the dumbbells, start the shoulders and rotate them downward until the forearms and torso are perpendicular, then externally rotate the shoulders to raise the dumbbells upward! Be careful to move slowly and in a controlled manner during the movement!

3. Dumbbell external rotation

Holding your hands at the elbow joints against your body, rotate your arms outward as far as you can, then control the weight back down slowly.

Step 3: Strength Training

Whether you are building muscle or losing fat, don't neglect strength training. In the early stages of learning the main action pattern as well as raising the muscle sense of power "for the novice a little difficult", step by step, the total number of training groups also try to control in the 16-24 groups of the same way. Do not always change the training movement every time you train, and do not pursue large weights for the sake of appearance, do not have a face but hurt the body.

Strength exercises, should be based on equipment training, free weights as a supplement. Because fixed equipment has a certain trajectory of movement is easier to master, the target muscle groups will be better to find the feeling, but also to reduce the risk of injury in the early just fitness; and beginner fitness general core is not good strength is poor, so if you blindly carry out the free machine training is easy to be injured. Training time is best controlled within an hour.

Choice of weight and reps

If you're bulking up personally, the recommendation is sixty-something percent of your max weight, with reps kept to something like 6-12.

Rest between groups

Still according to their own physical condition and training intensity to decide, the general rest time is about 1-3 minutes. For example, compound action squatting that we can rest a little more after a group is completed; single joint action bending that we can reduce the rest between groups. But do not let your body finish recovering over.

The most common training method is differentiated training. In layman's terms this means that only a portion of the muscle is trained during the workout, rather than training the entire body at once.

For example:

Chest + Triple Header

Flat barbell bench press 4×6-12

Flat Incline Barbell Bench Press 4×6-12

Dumbbell flat bench press 4×6-12

Dumbbell Incline Bench Press 4×6-12

Double bar arm extension 4×6-12

Dumbbell behind-the-neck arm extension 4×6-12

Straight arm pull down 4×6-12

......

Personally, I don't recommend to do the chest pinch exercises before the latitude is up.

[Back + Second Head

Barbell Overhead Row 4×6-12

High Pull Down 4×6-12

Seated rowing 4×6-12

Straight bar down 4×6-12

Standing dumbbell curl 4×6-12

Concentrated curls 4×6-12

......

腿

Squat 4×6-12

Leg lifts 4×6-12

Lunge 4×6-12

Seated leg bends 4×6-12

Seated leg curls 4×6-12

......

肩

Seated dumbbell press 4×6-12

Dumbbell front plank 4×6-12

Dumbbell side planks 4×6-12

Overhead Dumbbell Flyer 4×6-12

......]

Step 4: Stretch and Relax

Here we are referring to static stretching after training. Static stretching is the process of positioning our body near the limits of joint movement. Static stretching after exercise can help us relax our muscles and improve the flexibility of our body. Static stretching can bring the muscles back to their original length and improve their extensibility. Long-term persistence can increase the range of motion of the joints.

And static stretching will generally be better suited for after training.

Finally in giving some advice:

Suggestion 1: Work the large muscle groups first, then the small ones

The fitness process is not just a random mix and match, every movement is practiced once to get good results. The big muscle group training movements will lead to the training of a specific other muscle group inside the big muscle group training movements will lead to the training of a specific other muscle group inside the big muscle group training movements will lead to the training of a specific other muscle group inside the big muscle group training movements.

For example, the triceps are used in the flat bench press. If you train the small muscle groups first, and then train the large muscle groups when the small muscle groups are already somewhat underpowered, then the auxiliary muscles will not be able to participate in the training at full capacity, and then the training of the large muscle groups will become less effective.

Suggestion 2: Work on the weak areas first, then the strong ones

First of all we need to sort out, what exactly is the purpose of our fitness? Is it to train a certain part of the body beyond the normal? Or is it to harmonize the whole body and develop the whole body? I believe that most people's purpose is the latter. Therefore, we have to understand that the fitness process, there is a short-board effect, a certain weak part, may affect your long-term training effect.

Let's take an example: if you want to complete pull-ups, your back muscles can support you to do 12 repetitions per set, but your arm strength is not enough, then you can only do 8 repetitions per set, the training effect is not very different?

Therefore, we should aim for a multi-directional overall development rather than encouraging the development of a certain part of the muscles. One of the most common examples is the leg of mutton, often referred to in fitness circles, which is caused by focusing only on upper body workouts and neglecting lower body training.

Recommendation 3: Compound actions first, then isolated actions

In fitness training, it is divided into compound movements and isolated movements, and the principle we have to follow is that compound movements come first, then isolated movements.

Compound training movements as opposed to isolation movements, which are movements that work a single muscle area, while compound training movements are movements that work multiple muscle groups.

Generally speaking, the more joints that are linked and the more muscles that are involved, the more significant the total training effect will be. Therefore, it can be said that compound movement training is a one-two punch and more efficient. Typical compound movements are: squat, bench press, hard pull and so on.