There is so much exercise

for so many exercises

How should we arrange the order?

In general we recommend:

Warm up before strength training

Then do cardio or HIIT

Finally, the system is stretched

 

warm up

Warming up is the part that many people ignore

But it's actually one of the most important steps

His purpose is to activate the target muscle group

avoid injury during exercise

Warming up the muscles and lubricating the joints
The body is slowly lifted to the best condition

Exercise effect and safety are guaranteed at this time

Open and closed jump, high legged run, kick butt run, etc.

All are common warm-up movements

In the gym you can also choose to jog to warm up

 

Strength Training

When many people talk about strength training

They all fall into the misconception that

Only train the parts they want to train

And rarely do the whole body training

For example, if you want to get a waistline and lean legs

Only practice the abdominal muscles and leg muscles

And ignore the back pectoral muscles and arm training

Neglect upper body training

There is a high risk of hunchback and round shoulders

And neglect the training of the lower body

It is likely that the upper body will be big and the lower body will be small

The whole person is very uncoordinated

Strength training is for local

But still need to practice the whole body

Excluding abdominal (core strength)

Strength training only one part a day

Chest, back, legs, shoulders and arms can alternate exercises

For newbies, you can start with alternating chest, back and legs

The same part should be at least every other day

And abdominal can be trained every day

But if you feel strong soreness after exercise

It is also recommended to rest before doing

Training first to do a large weight of the more difficult movements

For example, hard pull, squat, bench press, etc.

Have plenty of energy to do the more difficult movements

Less prone to injury

It also helps to train muscle groups

 

Aerobic exercises

Put cardio or HIIT after strength

Mainly because strength training is risky

Keep your strength up to complete strength training

Less risk of injury

And the purpose of cardio and HIIT is to burn fat

After the strength to burn the body sugar and then cardio

can enter the fat-burning phase more quickly

So whether it's for the strength training effect

or for the effect of fat burning

We have to put cardio after strength

 

Stretching training

The muscles contract violently when exercising

If you do not stretch properly after exercise

the muscles are likely to get shorter and shorter

And finally become a bulging muscle

Stretching helps to restore the shortened muscles

and accelerate the restoration of muscle elasticity to make it longer

It can also reduce soreness and avoid sports injuries

Therefore, stretching after exercise is essential

For newbies

You can first arrange a week 2 practice

After you get used to it, you can strengthen the degree

Training 3-6 times per week