كيف ترتب التمارين في برنامجك التدريبي إذا كنت ترغب في تحقيق نتائج أفضل؟

When it comes to your training, you can do things or you can do things right, and one of the steps to doing things right is to perform exercises in a logical and coherent order.

In any case, this order will be different depending on the criteria that must be considered in each particular case, so we are going to show you the different factors that you should take into account when ordering the exercises in your training.

How to Order Exercises to Gain More Strength?

In general, compound or multi-joint تمارين tend to be carried out before analytical or isolation exercises. For example, it is normal for a row to be performed in a workout before a biceps curl.

This makes some sense, since multi-joint exercises are much more complex and technically demanding , and if we do them when we are already tired, the risk of injury can be much higher than what we would run with an analytical exercise.

قصص ذات صلة

رياضات فعالة لإنقاص الوزن للأطفال تمارين الكيبوب: روتينات وتمارين لإنقاص الوزن

In any case this is not so simple.

It has been seen that we gain more strength in the exercises we perform earlier in training , so instead of all this it may be more convenient to include the exercises for the muscle groups you want to emphasize first.

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5 Key Benefits of Planning Exercises Properly.

1. Improved Individual Results in Strength: One can put maximum effort towards a given movement first as major compound movements first can result in improved strength.⁽¹⁾
2. Better Muscle Activation: Proper order will ensure that the target muscles are not tired and are working properly.⁽²⁾
3. Reduced risk of injury: More complex exercises that are lifted prior to fatigue can help to maintain correct form and get rid of strain.⁽³⁾
4. Optimized Energy Use: You can apply your peak energies during vigorous exercise.⁽⁴⁾
5. Swifter Improvement: A progressive movement promotes gradual development and the same muscle development.⁽⁵⁾

How to Order Exercises to Gain More Hypertrophy?

In relation to hypertrophy it seems that things are different, and in that case the order becomes more irrelevant at least in the short term, but probably a greater gain in strength in some exercises in the long term can make a notable difference at the level of muscle mass.

In any case, keep in mind that the order of your training does not always have to be the same , because depending on the exercises or muscles you want to prioritize at each stage, you will be more interested in ordering the exercises in one way or another.

If you are going to reserve multi-joint exercises for the end of your routine, make sure that the degree of fatigue with which you arrive does not impair the technique of these exercises, because if it does, it will also greatly increase the risk of injury.

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رأي الخبراء.

As Dr. Ankit Mehra who is a Certified Strength and Conditioning Specialist says,:

The other aspect of training design that is least considered is exercise order. The I misunderstanding that is prevalent is that all exercises are good only in a specific order. Start with the workouts that demand the most coordination like squats or presses and then finish with isolation workouts. With time such a simple change can result in gigantic power, balance and growth of muscles.

مقابلة مع خبير.

Interviewer: It seems that order of exercise is the question of many people whether it is really important or not. What’s your take?

Professional (Dr. Mehra): Yes, it does. Here is an example, when you pull-up after the biceps curls, your biceps will be too fatigued and your back will not train effectively. But the opposite way that you make it, then you have win-win with both the muscles.

Interviewer: What is the order planning of beginners?

Professional: Start off with a full body or compound lift including squats and deadlifts and bench presses. Then fall on less isolationist movements. This helps in the formation of a sound foundation.

Interviewer: Does this change in the case of advanced lifters?

Professional: Yes. High level athletes will occasionally reverse the sequence and give their muscles a shock or can focus on a group of muscles that are trailing. It would never be a non-strategic direction.

الأسئلة المتكررة.

الخلاصة.

The order in which you carry out physical games on your training recurring can substantially effect your results. By strategically ordering your physical activities primarily based on your goals and the muscle agencies you’re focused on, you may optimize your workout and achieve higher results.

It is crucial to prioritize compound actions, cognizance on right form, and listen on your body to make sure you are getting the most out of your education classes. Experimenting with special exercising sequences and adjusting based totally on feedback out of your frame will help you design a software this is tailored in your man or woman desires and desires.

Ultimately, by means of being intentional and considerate about the order of your physical activities, you can maximize your efforts and notice stepped forward performance and consequences.

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