Do strength training after warming up. After warm-up exercise, the first thing to do is muscle training. You can use barbells or hands to gradually increase the intensity of muscle exercise. The range of action should not be too large and the speed should not be too fast. In this way, you can get better and better after about ten minutes of muscle training.
After warm-up and low-frequency muscle training, you can enter high-frequency muscle exercise, which will increase the range, speed up the frequency and increase the amount of exercise. Only by entering this state of exercise can you gain muscle or lose weight, so exercise at this stage is essential.
The lower body is the cornerstone to support the stability of the whole body. If you practice the lower body first, many movements in the upper body training will be unstable, which will easily lead to the risk of injury. So it is usually done after upper body training.
Finally, practice the core area, that is, the waist and abdomen, which is an important link connecting the body and the lower body. Both upper body training and lower body training need to use waist and abdomen strength. Putting the core training of waist and abdomen in the last movement can ensure the effect and safety of other training.
Aerobic training. Aerobic training will be put after strength training, mainly because the risk of strength training is higher than that of aerobic exercise, and the risk of injury is small when you maintain enough physical strength to complete strength training.
Stretch. After high-intensity muscle training, you must do full-body stretching exercise, because such stretching exercise can relieve the muscle tension caused by high-intensity muscle training, stretch bones and muscles, effectively inhibit the acidic physique caused by excessive muscle strength exercise, and avoid muscle soreness after exercise.
Generally speaking, it is the first upper body, the second lower body and the last core training. First do the comprehensive action with big weight, and then do the action with small weight.