This is where working with a trainer can come in handy, as there are a number of important factors we consider in program design — such as muscular endurance, progression,
targeting weak muscle groups and planning periodisation.
Not exact matches
Since machines provide support for the
weaker areas, it is much smarter starting there, as this gives you an opportunity to strengthen the
target muscle before moving on to free weight.
Some people believe that you should save the
weakest link for the end of the workout because by then the surrounding
muscles will already be fatigued thus leaving room for proper exhaustion of the
target muscle, but this is not how things really work.
Build
muscle strength and relaxation: If you have fallen arches, those
muscles might be
weak, work on them with yoga poses specifically
targeting those
muscles in the lower legs.
If your forearms are
weak, you may want to give up during a set, before the
targeted muscles have reached failure, thus missing the whole point of taxing the the
muscle and working on strength.
However, if you want to
target only a specific
weak muscle or to rehab from an injury, one of the best options is to practice with isolation exercises.
Aside from helping to prevent injuries, there's another reason: thanks to the good old 9 - 5 spent sitting on our tush, most people have
weak glutes, tight hip flexors and tight hamstrings, which means if they dive straight into the exercises they don't
target their glutes, but rather other
muscles like the thighs (quadriceps in the front, adductors on the inside and hamstrings at the back).
This dumbbell workout
targets muscle groups that are commonly
weak among women, including the chest, back and core.
To combat the chances of injury, try these hip stability exercises to
target the commonly
weak muscles of the hip