Under normal circumstances, after the warm-up, first do equipment (anaerobic, strength training), and then run (aerobic training). Not only that, but also the distribution of training is very particular.
Do basic movements first (multi-joint, free weight, moderate and high load movements, such as barbell squat, dumbbell bench press and other hard-core fitness novices should choose what kind of training movements? )。
Then do safety actions (multi-joint, fixing equipment, moderate and high load actions, such as chest bench press with fixing equipment, leg lifting, etc.). )
Then there are movements (single joint, small and medium load movements, such as Longmen birds, etc. )
Next is abdominal muscle training in the core area.
Finally, aerobic and HIIT training.