Some people do equipment training as soon as they arrive at the room, and the results often fail to achieve the expected weight loss effect. A 50-year-old male member, with certain muscle foundation and experience, practices lunges and squats after consulting a coach. This exercise only needs to be done in three groups, but when he was doing the second group, the stool was injured. Another member, after warming up, goes to do squats. After practicing for several groups, I suddenly felt dizzy and nauseous, and had an early reaction to acute shock.

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Most of these are due to the wrong order. In fact, fitness also needs order. The order of scientific exercise should be the upper body first, then the lower body, then aerobic, and then equipment. Muscles and ligaments should participate directly in exercise, and muscles are divided into large muscle groups and small muscle groups, and the muscles in the legs are large muscle groups. When exercising, the leg is relatively stressed, and the leg is stressed for a long time. So this requires good cardiopulmonary function and muscle support.

Practicing the upper body first will fully warm up the muscles and ligaments and prepare for the leg movements. At the same time, in the process of upper body exercise, the cardiopulmonary function has also been improved accordingly, and the coordination parts between large muscle groups have also been properly involved, thus avoiding injuries to the maximum extent.

Therefore, if there are leg movements in the exercise schedule of the day, these movements can be arranged at the end of the exercise; If the lower body exercises are arranged in a week's exercise, then the leg movements can be arranged at the last stage of the week's exercise content, because the leg exercises consume too much physical strength and take a long time to recover, which takes at least 2 ~ 3 days. If you exercise the lower body first, it may affect the later exercise.

When doing leg exercises just now, the intensity should not be too high, just 2 ~ 3 groups/day. With the improvement of cardiopulmonary function and muscle strength, the weight and number of groups can be gradually increased.

In addition, for some female members who want to partial weight loss, they should warm up or dance first, and then carry out equipment training to achieve the role of local sculpture.

careful study