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
