Running is the most common warm-up preparation, and many fitness enthusiasts have such questions: In what order and to what extent should warm-up/strength training/stretching/relaxation be carried out? If you take running as a warm-up, first walk for 5- 15 minutes at a speed of 6 kilometers. When you just feel feverish, but not to the point of sweating, start training your target muscles, which are lighter in weight (such as chest exercises, do 2-3 groups as above), and then stretch the target muscles (chest muscles), antagonistic muscles (back) and antagonistic muscles (triceps brachii). After full exercise, follow the strength training ~ then relax and repeat the previous stretching process until the heartbeat tends to normal times.