When many people think of working out, they think of aerobic exercises like jogging or biking. These types of exercises are important for strengthening your heart and lungs, but a complete training program should also include strength exercises, flexibility training, and balance training. Show
Regular strength training improves the health of your bones, muscles, and connective tissue. Building stronger muscles also raises your metabolic rate and helps you maintain a healthy weight. TheU.S. Department of Health and Human Servicesrecommends strength training two or more times per week for optimal health. There are many ways to structure a strength training program, but many people find it helpful to pair certain muscle groups together. Working out different body parts on different days gives your muscles more rest between workouts and helps you prevent overtraining. In this article, we’re going to look at which muscles groups you may want to combine. We’ll also provide you with samples of how you could set up your weekly training schedule. Muscle groupsThere are three types of muscles in your body: cardiac, smooth, and skeletal. Cardiac muscles are the muscles that control your heart. Smooth muscles control involuntary functions like constricting your blood vessels. Skeletal muscles are the muscles that you target in the gym that help your body move. They make up about40 percentof your body weight. Many fitness experts often consider these to be the major muscle groups in your body:
Some people also divide these muscle groups into more specific categories such as:
Working multiple musclesFew exercises truly isolate only one muscle group. For example, the biceps curl is one of the most common exercises to strengthen the biceps in the front of your upper arm. However, several other muscles also help your body flex at the elbow including brachialis, which is beneath your biceps, and brachioradialis, which is a large muscle in your forearm. Other stabilizer muscles need to brace your shoulder and core so you can efficiently lift the weight. When designing your program, you may find some exercises fit into more than one category. In general, the more joints that bend in an exercise, the more muscle groups you’re using. What to pair together?There’s no right way to group your muscles together. You may want to experiment with a few different pairings until you find one that works best for you. If you’re training for general fitness, you can follow a program that balances all the different muscle groups. If you’re training for a sport, you may benefit from emphasizing certain muscle groups frequently used in your sport. Many people find it helpful to pair muscle groups that are close together. For instance, you may want to pair your shoulders and arms together since many exercises, such as rows, use both body parts. The primary benefit of splitting different muscle groups onto different days is your ability to give each muscle more rest. For example, if you’re training on a weekly schedule and have one leg day per week, your legs have seven days to recover between sessions. Examples for beginnersHere’s one example of how you could combine your muscle groups together using the six basic groups we listed above:
If you’re only planning on lifting twice per week, a good way to structure your workouts may be:
If you’re a beginner, sticking to those six basic muscle groups is enough to build a great workout plan that can help you improve your fitness. Example for advanced liftersIf you’ve already been lifting for a while, you may want to be more specific with the muscles you target when building your program. Here’s an example of how you could combine muscle groups using the more detailed groups we outlined:
You don’t necessarily need a separate exercise for each muscle group. For example, squatting uses your:
Schedule for workoutsTheAmerican Heart Associationrecommends taking at least two days between lilting sessions to give your body time to recover. Many people find they like strength training three times a week. Here’s an example of how you could structure your weekly schedule: Monday: arms and shoulders
Wednesday: legs
Friday: back, chest, and abdominals
Types of exercisesWhen you think of strength training, you may think you need dumbbells or barbells. However, resistance training comes in many forms such as:
If you want to include free weight training into your program, it’s a good idea to stick to a weight you can lift comfortably for 12 to 15 repetitions. As you get stronger, you can lower the number of reps and increase the weight. Exercises that target certain muscles (adsbygoogle = window.adsbygoogle || []).push({});Here’s an example of some exercises you can perform to target each muscle group. Chest
Back
Arms
Abdominal
Legs
Shoulders
When to talk with a proAlthough some people enjoy the freedom of creating their own workout plans, you may also find that you’d rather work with a certified personal trainer or another fitness expert. A personal trainer can show you how to perform exercises with proper technique so you can safely do them on your own later. Some people find hiring a personal trainer helps them stay motivated and makes working out more fun. A trainer can keep you accountable and make sure that you’re working at an appropriate intensity for your current fitness level. The bottom lineThere are many ways you can structure your weekly workout to get results. Many people find it helpful to separate their strength training workouts by muscle group to give their muscles more time to recover. It’s a good idea to give yourself a two-day break between strength training workouts to avoid overtraining. If you don’t have access to a gym, there are plenty of great strength training exercises you can do at home using household items, resistance bands, or your body weight. Before every strength training workout, it’s a good idea to take at least 10 minutes to warm up and concentrate on good technique. Welche Muskelgruppen am selben Tag trainieren?So werden die Körperpartien im 3er-Split optimal aufgeteilt:
Trainingseinheit 1: Brust/Trizeps. Trainingseinheit 2: Beine/Bauch. Trainingseinheit 3: Rücken/Bizeps.
Kann man 2 Tage hintereinander die selbe Muskelgruppe trainieren?Außerdem solltet ihr eine Muskelgruppe nie zwei Tage hintereinander trainieren. Im Falle eines Muskelkaters ist es sinnvoll, die betroffene Partie solange nicht in Anspruch zu nehmen, bis er vollständig ausgeheilt ist.
Welche Muskelgruppen an welchem Tag?• Rücken und Bizeps oder Rücken und Trizeps
Beispielsweise sind dann am Montag die Beine und die Arme dran (inkl. Schultermuskeln), am Dienstag dann Bauch, Brust und Rücken. Auch hier gilt es für dich heraus zu finden, welches System dir mehr bringt bzw. sich besser anfühlt.
Was passiert wenn man jeden Tag die gleiche Muskelgruppe trainiert?Es ist grundsätzlich nicht falsch, das gleiche Training täglich zu wiederholen. Doch man sollte sich, egal ob Kraft- oder Ausdauertraining, darauf einstellen, dass der Körper irgendwann ein Plateau erreicht. Dann ist es ratsam, etwas am Training zu verändern.
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