Proper training: which exercises should be done first and why?

Proper training: which exercises should be done first and why?

The effectiveness of a training session directly depends on the right combination of tasks you set for yourself.

Many novice athletes wonder in what order to perform a chain of exercises in a training session: which ones to do first and what to finish with.

It is impossible to exercise with the same intensity for 60-90 minutes. That is why the first part of the training session is more intense than the second part. Taking this feature into account, we are able to build an effective process and get a guaranteed result.

fitness treener

Tells how to build a workout.

Large muscles first

At first, it’s best to engage the big muscles: buttocks, legs, back and chest. Do basic exercises such as squats, pull-ups and push-ups.

Large muscles are harder to work than small muscles. It requires more body resources. That’s why you do them in the first half of training, when you have plenty of strength and motivation.

When you perform basic exercises, the small muscle groups also get a load. In the second half of your workout, it will take less effort to work them to completion. For example, if you do four sets of pec push-ups, your triceps and shoulders will also be engaged. You’ll only have to do two sets of push-ups to fatigue these muscles.

Train the lagging muscles first

In fitness and bodybuilding there is a principle of priority – the weaker muscles are given first priority. If you have managed to gain a few pounds of muscle mass and can determine which group you need to work on, this method is for you.

Use it until your muscles reach the necessary level, and then go back to training the larger groups.

The prioritization principle is a temporary measure to achieve the desired aesthetics.

Don’t forget the bark muscles

Get in the habit of pumping your abs at the beginning of class. Not everyone has time for a quality warm-up, and some people skip it altogether. Because of this, the productivity of the workout decreases. When you pump your abs at the beginning, you are 100% warming up your body and preparing it for the main exercises.

The bark muscles are usually neglected as they are moved to the end of the class.

Example of a beginner’s workout for a month

When you’re just starting out on your athletic journey, it can be really hard to know what’s what. We suggest trying to start with the simplest.

• Warm-up: five minutes.
• Press curls: three sets of 15 reps.
• Squats: three sets of 20 reps.
• Pull-ups: three sets of five reps.
• Push-ups: three sets of 10 reps.
• Stretching: 10 minutes.

Rest between exercises – two minutes, between approaches – one minute.

Over time, when everything becomes more or less clear, the load can be increased. Don’t forget that the training plan can be reorganized as you like.