Run first or practice dumbbells first, the order of aerobic and anaerobic exercise

Do anaerobic training first, and then do aerobic training. You can better exert your maximum strength, complete the movements and build muscle better, lose fat and weight while avoiding injuries.

　　In fitness, doing multi-joint movements such as squats, deadlifts, bench presses, and pull-ups is the fastest growing movement. However, because the nerve functions and muscle groups involved in basic movements are very complicated, it is easy to cause fatigue in nerve functions and small muscle groups. As long as the relevant muscle groups have a shortcoming, you may not achieve the training effect, and may even be injured. In squats, your legs, hips and other large muscle groups are very strong. However, some core small muscle groups are already tired, and it is easy to be unable to master balance and cause injuries.

　　So at the beginning of the training, do weight-bearing training with weight and multiple joints at the best time. Because the small muscle groups and nerve functions are not tired, you can get the best training Effect.

　　The body has a very heavy type of muscle building and fat loss. It is called growth hormone. Growth hormone has the effect of promoting protein synthesis, accelerating the decomposition of fat, conducive to growth and development and tissue repair ⑤. The secretion of growth hormone is closely related to the lactate threshold. Therefore, after strength training, aerobic exercise usually uses small and medium-sized loads, single joints, and multiple times to exercise. This allows lactic acid to burn strongly in the target muscle group. This way, you can better and targeted muscle growth and fat loss.

　　Finally, aerobic training is carried out. The reason is to prevent injuries and increase the effect of strength training. Because aerobic training is actually very small, and the number of repetitions is often repeated (aerobic and anaerobic are actually doped together)

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In summary, the above mentioned

　　First exercise anaerobic strength, and then exercise aerobicity can better promote the secretion of growth hormones. Growth hormones can increase muscles, At the same time, it can effectively reduce sebum. Doing anaerobic first and then aerobic can improve muscle and fat loss.

　　　Running exercises your legs, improves lung capacity, dumbbells exercise your arms and chest muscles, increase your own strength and explosive power

　　Suggestions

　　After practicing dumbbells, it is best to take a day off. If you practice continuously, you can exercise another part of your muscles. For example, biceps on the first day, pectoral muscles on the second day, etc.

　　First dumbbells and then run for 1 hour a day Practice dumbbells for 100-200 seconds

　　　Aerobic training after the retraining will improve the retraining effect 20

　　　Pay attention to stretching after running.

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