Muscle fitness what order should be followed?

In the gym, some of the body in a simple warm-up will be conducted after the lower extremity exercises, such as the power of the squat exercise, or scissors-lunge leg squatting, etc., the result often leads to physical fitness were not even injured, it is because they exercise more sequence, the order of scientific training should be first on the lower body behind.

I have met in the gym a few "before you get on" the wounded: a 50-year-old male member of the basis of certain muscles and exercise experience, in consultation with coaches after practice to lunge squatting This practice only do members of Group 3, but in doing group 2, the member giving rise to a leg muscle injury; also members do squat after conducting warm-up exercises, practice groups of nausea and dizziness after suddenly felt , early response to acute shock.

These cases are not uncommon in the gym, which are mostly from the improper exercise of the order of arrangement. In the exercise, the muscles and ligaments to be directly involved, but the muscles are divided into the large muscle groups and small muscles, leg muscles are large muscles in the movement among the legs relatively large force, and force the leg a long time. So this requires better cardiovascular function and muscle for support.

The first training upper body muscles and ligaments will fully preheated, so as to make the legs for it. While the upper body during exercise improved cardiopulmonary function accordingly, the synergy between the large muscle groups also received the appropriate parts of the participation of the maximum to avoid such damage.

Therefore, if the day's training arrangements on the legs, leg movements may be the last scheduled exercise; if arranged for the week lower body workout in the exercise, leg movements can be arranged week, the final phase of training content, because the legs on the physical consumption of excessive exercise, and leg muscles of the recovery time is also longer, at least 2 to 3 days, if the first leg training may affect future practice.

In addition, just for the leg exercise, the intensity should not be too large, to 2 to 3 groups/day can, with heart and lung function and increase muscle strength exercises can be gradually increased the weight and the group number.