The most scientific training sequence, only need these 3 steps

What is your fitness goal? There are only two reasons, for health and for looking good. In the hot summer, the season of exposed meat, some friends urgently need to lose weight and lose fat, but they don't know where to start. After reading a training plan, I followed it like a decent gesture, but in the end I felt that it didn't work, and then I started to ask my friends to ask Baidu. Today, the editor will bring you the most scientific and correct training sequence, which is always the same. After three months, you can definitely show your small waist and chocolate abs boldly and boldly.

The frequency of training is how many times a week. It can be divided into three exercises a week, four exercises, five exercises, six exercises. If you say that you can’t practice more than three times a week, it is equivalent to no training, just doing physical work once, and your body does not realize that you are training. How can you burn calories? The muscle groups we train are divided into chest, back, legs, arms, shoulders, abdominal muscles, according to the distribution of muscle groups, for example, three times a week, chest plus triceps on the first day, and back plus biceps on the second day Muscles, legs and shoulders on the third day, abdominal muscles can be trained every day, and other muscle groups need 24 hours of recovery. With this training frequency and distribution, you will know what you are doing today. With this framework, you're adding movements, it's OK, 3-6 movements will do, covering the entire muscle.

A few days ago, a little friend said that he likes to have aerobics first, and then do strength. He feels that he will not be "strong" in this way. In fact, each training method, in the end, is carried out according to your own habits, how you feel comfortable. But what I want to say is that what you are doing is unscientific. The correct training sequence, warm-up-activation-strength-cardio-stretching, is indispensable. Warming up is to remind our muscles and joints, I'm about to start exercising, you should consume and be active. Reduce the probability that we will get injured during training.

Activation is to activate our target muscles. For a few days of chest training, I will bench press a few light weights to find the feeling of the muscles. Then start the formal training. Why first strength and then aerobic? Do you know why aerobics should last for more than 30 minutes? When you do labor exercise, the body first consumes the body's glycogen, and then consumes fat. We start with strength because glycogen is sufficient, that is, we can put on weight. Glycogen is the raw material that directly supplies energy to the body. If you consume aerobic first, strength training will be greatly reduced. Our goal is to lose weight, lose fat and shape, which is the growth of muscle and the reduction of fat, so don't be afraid of strength training, especially ladies and gentlemen, you really don't have that easy to build muscle. The final stretch is crucial and must be done!!!

According to the above five steps, the first is to warm up. The warm-up usually takes 5-10 minutes, and the various joints and muscles are active. You can jog slightly for a few minutes to warm up your body. Then start activating the target muscles. Generally, 1-3 sets of light weights are enough. Some muscles need to be stimulated deeper and require heavy weights, which is almost your limit weight, such as our biceps. It doesn’t matter if you can’t do it, you need is the stimulus for stretching. The strength begins, 40-60 minutes, according to the training action, reasonable distribution, the distance from the shoulder muscles, our deltoid muscle is divided into three parts, the front, middle and back, do not two muscle movements of the same part, beside each other. The front bundle is followed by the middle bundle and the back bundle is then cycled. The last 40 minutes of aerobic exercise can be done in any form, including treadmills, bicycles, mountain climbers, and elliptical machines, but the time must be guaranteed. In the last stretch for about 10 minutes, I would like to point out that don’t just stretch the target muscles you train today. The muscles of our body are a whole. We should focus on stretching the muscles we train today. Other muscles also need to be effectively stretched. The effect of stretching, the muscles look better, prevent the next day's soreness, ensure the elasticity of the muscles, and the flexibility of the body is better, you can decide whether to do it or not.

Tomorrow I will bring you some basic, most effective exercises for each muscle group. Thank you for watching. If you have any questions, please comment directly. I will try my best to answer. Don't forget to like it. If you find this article useful, please forward it to your friends, thank you.