For a beginner who wants to ngegym is usually confused by the correct fitness order.
Fitness has many benefits for the body, such as training muscles, adding firmness, relaxation, controlling weight, to help minimize the occurrence of diseases in the organs.
But all this kindness can only be received by you if you carry out the correct procedures and order of fitness.
Good and Correct Fitness Exercise Sequence
Doing fitness exercises carelessly will not produce good results for the body. Instead, it only causes fatigue and potential injuries.
Therefore, you should not underestimate the correct sequence and movement in this exercise, in order to take maximum benefits.
Here is an explanation of the correct fitness order.
Why should you warm up? First, to stimulate the muscles, prepare them to carry out activities of higher intensity.
Secondly, prepare the flexibility of the body, so that it can move well and not be rigid.
Third, minimize the occurrence of accidents during exercise caused by the body that has not adapted properly.
Warm up casually and thoroughly, from head to toe. The goal is that the readiness of the body occurs evenly, so that the fitness effect received is balanced.
Warm-up movements can be done by running small runs, lifting weights, to stretching.
2.Doing exercises with light weights
After warming up, the next correct order of fitness is the movement coupled with a light load.
You can use such a simple tool as a barbell for fitness at home. However, you can also use special tools in the gym, with the lowest load ratio.
Generally, fitness training in the early stages uses short reps, for example, only 2 to 4 reps.
The goal is to get used to the muscles first. The intensity of reps will be increased along with the body’s ability to accept training.
For beginners, it is advisable not to impose the quantity of the load or the repetition of the movement. Do fitness slowly and casually.
Because this kind of mentality is more able to make you feel at home exercising, compared to those who do fitness in a hurry.
3.Use assisted heart rate monitors
The next correct stage of the fitness sequence is to use the assisted heart rate monitor.
This tool will help inform the body’s adaptation to the exercise movements you perform, with the recording of the heart rate.
A heart rate monitor is a tool that you wear while exercising. On the screen, there will be a count of heart beats for each minute.
Monitoring the condition of the heart has several purposes. First, adjust your exercise heart beat to reasonable limits.
So that you know if the intensity of your exercise is right or it turns out to be excessive.
Second, it helps maintain the standard of the exercise you do. For example, today’s heart rate decreases compared to the average count, then you should start increasing the intensity of exercise.
Heart rate monitor is good for maintaining the stability of your body condition and the quality of your exercise.
4. Correct fitness sequence : Breathing exercises
Breathing is closely related to the effectivity of exercise. When the body exercises, it needs a higher level of oxygen.
This can be seen from the breathing rhythm that changes when you exercise, it seems to feel jolted. This is the body’s attempt to get more oxygen.
Muscles that are exercising need oxygen intake to function properly.
That’s why you also need to learn the correct breathing technique before starting the correct fitness sequence.
The goal is not to be overwhelmed and out of breath during the training process.
With more precise breathing arrangement, it can increase sports comfort, body health, and the benefits felt by muscles after doing high activities.
5. Correct fitness order : Understanding fitness tools
In fact, fitness aims to be in full fitness. To achieve this, you can use sports equipment that has a variety of functions.
For the arm part, you can use a barbell, dumbbell, and curl bar. For the chest and shoulders you can try bench press, peck deck fly, and abdominal bench.
For the legs, you can try leg presses, leg extensions, treadmills, and stationary bikes. Before starting fitness, you must first understand how each of these tools works and functions.
The goal is that you are able to choose which tool best suits your needs. Knowing how each tool works also helps you to avoid injury during training.
6. Training upper body muscles
The next correct fitness sequence is to exercise the muscles of the body at the top.
The goal is to start the movement regularly, so that it can be well received for each part of the body.
There are several muscles on this list, ranging from the shoulders, arms, chest, and back. These muscles are closely related to a healthy posture.
There are several sports movements that you can try to train all the upper muscles at once.
For example, such as pull ups, push ups, planks, and side planks. This type of exercise can stimulate the muscles of the chest, back, shoulders, and arms at the same time.
7. Training the muscles in the abdominal part
After performing upper muscle exercises, the next stage is movements that stimulate the muscles in the abdominal part.
Usually this muscle has to do with the balance of the body, the ideal posture and shape of the body, as well as the health of the organs.
Fat burning activities are also often centered on this section, especially for those who have problems with the appearance of a distended belly.
Abdominal exercises can be done using several methods, ranging from sit ups, abdominal crunch, or leg raise.
This whole type of exercise aims to put pressure on the abdominal part, so that it is able to burn calories and improve muscle work.
In the correct order of fitness, the movements of training the abdominal muscles should not be missed. Because bad abdominal condition will burden the back when it comes to supporting the body.
8. Training the muscles of the lower body
The next stage of fitness is to train the muscles of the body in the lower part, namely the thighs, calves, and footprints.
These three muscles play an important role in the balance of your activities. If you are not trained properly, you will experience soreness, cramps and tingling, until the body part feels stiff.
There are a variety of exercises that you can try to train the muscles of this part. Such as the use of stationary bikes, treadmills, jumping jacks, skipping, jogging, sprints, leg presses, and leg extensions.
You can do all these movements in the fitness center or at home.
Muscle exercises of the leg part are also able to embellish its shape. For example, it looks firmer, denser and less bubbly, it also looks longer.
9. Correct fitness sequence : Training muscle strength
This stage is an advanced process in the correct fitness order. Its main purpose is to stimulate the performance of the muscles, so that it is able to have better strength.
Beginners and professionals can do this exercise, but with reps and adjusted load levels.
Some types of sports that can be tried to train muscle strength are shoulder press, leg press, leg extension, crunch, and back rows.
You can also do muscle movements without tools, such as wall sits, step ups, squats, high knees, and lunges.
10. Cooling down
The final stage of the correct fitness sequence is cooling down or cooling down.
In this section, you try to re-soothe the muscles that are already working hard.
The goal is to make each part more relaxed and ready to be used for activities. Cooling includes also stabilizing body temperature and regulating breathing to return to normal.
As additional information, never miss the cooling stage, because it will be a risk to health. For example, such as the onset of cramps, pain, to the formation of varicose veins.
That’s the correct execution of the fitness sequence . Always adjust the training stage to the needs of the body. Stick to the continuity and quality of exercise, not just about quantity.