健身顺序？ 游泳健身顺序？英文双语对照

健身顺序？

健身的顺序顺心分别是：

第一步：热身(10~15分钟):当很多新手进入健身房时，不耐烦了，马上开始剧烈运动，忽略了一个重要环节————热身。王安利说，热身活动不仅可以减少运动损伤，还可以提高运动能力、关节灵活性和内脏器官。

第二步：训练(一小时左右)。很多人一进健身房就在跑步机上跑1个小时，这使得之后很难进行力量训练，因为精力已经耗尽。正确的顺序是：先无氧，再有氧。

第三步：整理或放松(5~10分钟)。训练结束后，少量运动完成活动5~10分钟，可使肌肉更快恢复，防止肌肉痉挛、损伤和酸痛。例如，可以步行或跑步300米，并做拉伸活动。

游泳健身顺序？

先健身再游泳好。这个也是要看情况：

一，如果健身是无氧训练的话，游泳则最好是有氧，那就先健身后游泳。先游泳做有氧运动热身，同时燃烧多余脂肪，再健身，事半功倍。有氧运动(跑步、游泳、跳绳等)，这些运动的强度都不会太大，但一定要超过30分钟。

二，如果健身是有氧训练的话，游泳则最好是无氧，还是先健身后游泳。健身只是能够雕刻腹部的肌肉线条。如果有脂肪，必须先从有氧运动开始，把脂肪燃烧掉，才能够开始雕塑它。很多人以为健身可以消肚腩等脂肪，这是错误的观念，没有把脂肪燃烧掉，再多的训练也是徒然的。

三，总之，把无氧的放在后面，通俗点讲就是把运动量剧烈的放在后面。想让运动来让身材更加健美，必须持之以恒，而且必需超过半小时。因为刚开始运动时，身体消耗的是肌肉而不是脂肪。

居家健身顺序？

1. 居家健身的顺序可以根据个人的喜好和身体状况进行安排。2. 通常，建议先进行热身运动，例如跑步、跳绳或做一些简单的拉伸动作，以准备身体进行更高强度的锻炼。3. 接下来可以选择进行有氧运动，如跳舞、跳绳、快走或跑步等，这些运动可以提高心率和耐力。4. 在有氧运动后，可以进行力量训练，例如俯卧撑、深蹲、仰卧起坐等，这些运动可以增强肌肉力量和塑造身体线条。5. 最后，可以进行一些放松和拉伸的运动，如瑜伽、普拉提或伸展运动，以帮助放松肌肉和提高柔韧性。6. 此外，根据个人需求和目标，还可以加入其他运动项目，如跳绳、哑铃锻炼或有氧舞蹈等，以增加运动的多样性和趣味性。7. 总之，居家健身的顺序可以根据个人情况进行调整和安排，重要的是保持坚持和合理安排运动时间，以达到身体健康和锻炼效果的目标。

腰部健身顺序？

的正确方式是先进行热身运动，然后进行核心肌群训练，最后进行腰部伸展运动。首先，进行热身运动是为了增加血液循环，提高身体温度，减少受伤的风险。你可以选择跑步、跳绳或者做一些简单的动态伸展来热身。接下来，进行核心肌群训练是为了加强腰部周围的肌肉，提高稳定性和支撑力。核心肌群包括腹肌、背肌和髂腰肌等。你可以选择做仰卧起坐、平板支撑、桥式运动等来锻炼核心肌群。最后，进行腰部伸展运动是为了放松腰部肌肉，增加灵活性和舒适感。你可以选择做腰部扭转、腰部侧弯、腰部前屈等伸展动作来舒缓腰部的紧张感。总结起来，应该是热身运动、核心肌群训练和腰部伸展运动。这样的顺序可以有效地减少受伤风险，提高腰部的力量和灵活性。记得在进行任何运动前，先咨询专业人士或者教练的建议，以确保你的健身计划适合你的身体状况。

如何安排健身顺序？

可以按照胸→背→肩→胳膊→腿部→核心（胸背顺序可以交换）的顺序来分部位训练。

先练胸或背：因为胸和背都需要肩与手臂的"辅助"来完成动作，所以我们必须让肩部手臂是保持有力的状态来进行胸和背的训练。如果手臂或者肩部先练了还未恢复，就去做胸和背的训练，效果会大打折扣！

其次练肩：因为肩的训练也需要手臂的辅助，所以要比手臂先练。

健身顺序先练什么？

第一步：热身(10~15分钟):当很多新手进入健身房时，不耐烦了，马上开始剧烈运动，忽略了一个重要环节————热身。王安利说，热身活动不仅可以减少运动损伤，还可以提高运动能力、关节灵活性和内脏器官。

第二步：训练(一小时左右)。很多人一进健身房就在跑步机上跑1个小时，这使得之后很难进行力量训练，因为精力已经耗尽。正确的顺序是：先无氧，再有氧。

第三步：整理或放松(5~10分钟)。训练结束后，少量运动完成活动5~10分钟，可使肌肉更快恢复，防止肌肉痉挛、损伤和酸痛。例如，可以步行或跑步300米，并做拉伸活动。

五分法健身顺序？

五分化训练，通常是按胸、背、肩膀、手臂、臀腿（或背、胸、肩、臂及臀腿）的顺序来进行（腹肌可附带练），就是把身体主要肌群分成五个大部位，一周里分到各自单独的一天里去训练，共五天训练，两天休息（或其中一天也可稍作补偿性锻炼）。

一个妹子的健身顺序？

按照练个人身体部位的先后顺序，可以按照以下公式：1.有氧运动：先进行有氧运动，如跑步、动感单车等，有氧运动可以帮助身体先热身，增加身体的代谢率。2.热身运动：热身运动可以增加身体的柔韧性和活动范围，可以选择做简单的动态拉伸、旋转、踢腿等等。3.重复部位的力量训练：力量训练可以选择重复缺口或是弱化肌肉部位的的练习，如举重、哑铃行、俯卧撑等，要根据个人需要选择。4.核心肌群训练：核心肌群训练可以帮助低背疼痛、瘫痪、失调等治疗和预防，可以选择做Sit-ups、 plank或侧板支撑等。总之，健身顺序可以从热身开始，依次有氧、力量及核心肌群等训练。

胸肩背臂腿腹健身顺序？

1 背、腿、肩、胸、臂、腹2 健身顺序应该根据身体部位的重要性和疲劳度逐渐增加来决定。背部和腿部是身体中最大的肌肉群，需要大量的能量和耐力来锻炼，因此应该放在健身顺序的前面。肩膀和胸部是上半身的重要身体部位，需要用到一些较小的肌肉群，因此应该放在中间。臂部和腹肌是身体中较小的肌肉群，疲劳度较低，最后进行锻炼。3 建议在健身顺序中加入足够的休息时间，以减少肌肉疲劳和受伤的风险。此外，应该根据自己的身体状况和健身目标来制定合理的健身计划和顺序。

新手去健身房健身顺序是怎样？

1、第一步：热身（10~15分钟）：很多新手一进健身房，急不可耐，马上开始剧烈运动，忽视了一个重要环节——热身。热身活动不仅可以减少运动损伤，还能提高运动能力、提高关节灵活性、调动内脏器官等。热身活动以身体发热、微微出汗、没有疲劳感为准，以低强度活动为主，比如可以先做一些膝关节伸展运动，然后慢跑几分钟，最好在室外进行；慢跑结束后再走一会儿，手臂适当加大摆动幅度；感到体温上升后，再做一些伸展运动。此外，热身活动还可有针对性地进行，例如动感单车训练前，可做开合跳、箭步深蹲和腿部拉伸来调动呼吸和腿部肌肉。

2、第二步：训练（一小时左右即可）。很多人一进健身房，先在跑步机上跑1小时，导致后续很难进行力量训练，因为能量已消耗殆尽。正确顺序是：先无氧后有氧，如先进行哑铃弯举、深蹲等提高代谢功能的无氧运动后，再做有氧运动，锻炼效果更佳，但注意两者时间加起来不宜超过1小时。进行器械训练时，应先练大器械再练小器械，如果反过来，可能出现没有后劲；还要遵守循序渐进的原则，从轻磅数开始，如1磅、3磅再升到5磅或更重；练习组数从2组开始，然后逐渐增加，一组12~15次。另外，新手在练习力量时，应先选择固定器械，比如用史密斯机进行卧推，感受肌肉收缩和学习发力后，再练习自由重量训练，如把杠铃从地面举起等。

3、第三步：整理或放松（5~10分钟）。训练结束后，进行5~10分钟小运动量的整理活动，可以让肌肉恢复更快，防止肌肉痉挛、损伤和酸痛。比如可以快走或跑300米，进行拉伸活动等。另外，放松活动也有针对性，即运动时哪部分肌肉用得多，就放松哪里，例如动感单车训练使用腿部和肩部的肌肉多，训练完后，可做压腿、转动肩部等动作。

Is fitness ordinal?

Gymnastical order is satisfactory it is respectively:

The first pace: Warm up (10~15 minute) : ? Bake Du noise leads Gan of ∩ of paper  Guo to keep  barren head yearningly Si of season of  of gorge of heavy Fu making fun of  with another name for Guangdong Province of Ju of large   does  of fear of Hai of rancorring M of Ren of  of  of  of  of Fang Song of  of plaque of post crucian carp carry  of Tuan of  Ren Dun to call out Zhui?

The 2nd pace: Train (a hour of or so) . A lot of people enter gym to run on ran machine a hour, after this makes undertake force trains very hard, because energy is already extinct. Right order is: Do not have oxygen first, have oxygen again.

The 3rd pace: Arrange or loosen (5~10 minute) . After training ends, a few motion finish mobile 5~10 minute, can make muscle restores more quickly, prevent muscle convulsion, injury and ache. For example, can walk or ran 300 meters, do drawing activity.

Is natant fitness ordinal?

First fitness has swum again. This also is to should depend:

One, if fitness is the training that do not have oxygen, swimming had better be to have oxygen, that swims after fitness first. Swim first do warm up of motion having oxygen, combustion is redundant and adipose at the same time, again fitness, get twice the result with half the effort. Motion having oxygen (ran, swim, the) such as skip, the intensity of these motion too won't big, but must exceed 30 minutes.

2, if fitness is training having oxygen, swimming had better be not to have oxygen, still swim after fitness first. Fitness just can carve abdominal muscle line. If have adipose, must begin from motion having oxygen first, drop adipose combustion, ability begins sculpture quite it. A lot of people think fitness is OK disappear abdomen Nan adipose, this is wrong idea, did not drop adipose combustion, again much training also is unfruitful.

3, anyhow, put those who do not have oxygen at the back, common feature is told even if put athletic amount acutenessly at the back. Want to let motion make a figure more strong and handsome, must perserve, and indispensible more than half hours. When because just began,moving, what the body uses up is muscle is not adipose.

Is the fitness that occupy the home ordinal?

1.The order of the fitness that occupy the home is OK undertake arranging according to the individual's be fond of and body state. 2. Normally, the proposal undertakes warm-up first, for example ran, skip or make a few simple drawing motions, undertake in order to prepare the body more of high strenth take exercise. 3. Can choose to undertake oxygen moves having next, if dance, go skip, quickly or ran, these motion can enhance heartbeat and staying power. 4. After motion having oxygen, can undertake force trains, crouch push-up, greatly for example, sit-ups, these motion can strengthen muscle force and model body line. 5. Finally, can undertake a few loosen the motion with drawing, if gem gal, Puladi or extend move, loosen in order to help muscle and increase flexibility. 6. In addition, according to individual demand and target, still can add other sport item, take exercise like skip, dumbbell or oxygen dancing waits, in order to increase athletic diversity and interest sex. 7. Anyhow, the order of the fitness that occupy the home is OK undertake adjust and be arranginged according to individual circumstance, important is to maintain hold to and time of reasonable arrangement campaign, in order to achieve healthy with the target that exercises the effect.

Is lumbar fitness ordinal?

right kind is to undertake warm-up first, undertake core flesh next group training, undertake lumbar extend moves finally. Above all, undertake warm-up is to increase blood circulates, raise body temperature, reduce wounded risk. You can choose ran, skip to perhaps do a few simple dynamic extend to come warm up. Next, undertake core flesh group training is to strengthen the muscle all round the waist, rise stability and the force that prop up. Core flesh group include flesh of abdominal muscle, back and Qia waist flesh to wait. You can choose to do sit-ups, flat to prop up, bridge-type motion will exercise core muscle group. Finally, undertaking lumbar extend move is to loosen lumbar muscle, increase flexibility and intimacy. You can choose to do the waist to turn round, the extend movement such as proneness of lumbar side turn, waist comes slow nervous feeling of the waist. Summary rises, should be flesh of warm-up, core group training and lumbar extend move. Such order decreases effectively get a place difficult of access of catch a cold, increase lumbar force and flexibility. Before remembering having any campaign, seek advice from professional personage first or the coach's proposal, in order to ensure your gymnastical plan suits your body situation.

How to arrange gymnastical order?

Can bear nut of → of ministry of leg of → of arm of → shoulder → according to pectoral → (pectoral back can be exchanged orderly) will divide place to train orderly.

Drill first bosom or back: Because bosom and back need the " of shoulder and arm to assist " to complete an action, so we must allow humeral department arm is the training that the position that keeps strong will come to to have bosom and back. If arm or humeral ministry drilled first had not restored, go doing the training of bosom and back, the effect can sell at a discount greatly!

Drill next shoulder: What also need an arm because of humeral training is auxiliary, want to drill first than the arm so.

Does gymnastical order drill first what?

The first pace: Warm up (10~15 minute) : ? Bake Du noise leads Gan of ∩ of paper  Guo to keep  barren head yearningly Si of season of  of gorge of heavy Fu making fun of  with another name for Guangdong Province of Ju of large   does  of fear of Hai of rancorring M of Ren of  of  of  of  of Fang Song of  of plaque of post crucian carp carry  of Tuan of  Ren Dun to call out Zhui?

The 2nd pace: Train (a hour of or so) . A lot of people enter gym to run on ran machine a hour, after this makes undertake force trains very hard, because energy is already extinct. Right order is: Do not have oxygen first, have oxygen again.

The 3rd pace: Arrange or loosen (5~10 minute) . After training ends, a few motion finish mobile 5~10 minute, can make muscle restores more quickly, prevent muscle convulsion, injury and ache. For example, can walk or ran 300 meters, do drawing activity.

Is fitness of 5 minutes of laws ordinal?

5 become divided train, it is to press leg of bosom, back, shoulder, arm, buttock normally (or back, bosom, shoulder, arm and buttock leg) will undertake orderly (abdominal muscle but accessary practice) , it is a body main flesh group cent becomes 5 large position, the cent in a week trains in a respective and alone day, in all 5 days of training, two days rest (or among them one day also can make compensation sex take exercise a bit) .

Is the fitness of a girl ordinal?

According to place of experienced individual body early or late ordinal, can according to the following formula: 1. Have oxygen campaign: Undertake oxygen moves having first, like ran, move feeling bicycle to wait, motion having oxygen can help the body first warm up, raise the metabolization rate of the body. 2. Warm-up: Warm-up can increase the flexibility of the body and territory, can choose to do simple dynamic drawing, rotate, kick a leg to wait a moment. 3. The force that repeats position trains: Force training can choose to duplicate gap or be weak change muscle position exercise, wait like travel of weight lifting, dumbbell, push-up, want to need to choose according to the individual. 4. Core flesh group train: Core flesh group training can help low back aching, break down, maladjusted wait for cure and precaution, can choose to do Sit-ups, Plank or side panel to prop up etc. Anyhow, gymnastical order can begin from warm up, ordinal have oxygen, force and nuclear cardiac muscle group wait for training.

Is fitness of abdomen of leg of arm of pectoral shoulder back ordinal?

1 back, leg, shoulder, bosom, arm, abdomen 2 fitness order should be spent according to the importance of body place and exhaustion increase gradually will decide. Back and leg ministry are the biggest muscle in the body group, need much energy and endurance to take exercise, because this should be put,be in fitness is sequential in front. Shoulder and bosom are the main body place of the upper part of the body, need uses a few lesser muscle group, because this should put an inter. Brachial ministry and abdominal muscle are the lesser muscle in the body group, exhaustion is spent inferior, undertake taking exercise finally. 3 proposals add enough breathing space in gymnastical order, in order to reduce muscle exhaustion and wounded risk. In addition, should draft sound gymnastical plan and order according to his body state and gymnastical target.

Does the novice go is gym fitness order how?

1, the first pace: Warm up (10~15 minute) : A lot of novices enter gym, cannot be able to bear or endure urgently, begin violent campaign immediately, ignored an important segment -- warm up. Warm up activity can reduce athletic loss not only, still can increase athletic capacity, increase articulatory flexibility, bring splanchnic organ into play to wait. Warm up activity gives out heat with the body, perspire slightly, it is without fatigue feeling accurate, give priority to with low intensity activity, can do exercise of extend of a few knee joint first for instance, canter a few minutes next, had better be outdoor undertake; Canter go a little while again after the end, the arm is increased appropriately swing extent; After feeling temperature rises, redo a few extend move. In addition, warm up activity still can have specific aim ground to undertake, before moving feeling bicycle to train for example, can do close jump, a sudden big stride forward crouchs greatly and leg ministry drawing brings breath and leg ministry muscle into play.

2, the 2nd pace: Train (a hour or so can) . A lot of people enter gym, preexistence runs 1 hour on ran machine, bring about sequel to undertake force trains very hard, because energy already was used up,danger. Right order is: Have oxygen without oxygen hind first, if undertake dumbbell turn is lifted first, crouch greatly after waiting for those who improve metabolization function to move without oxygen, redo has oxygen campaign, exercise the effect much better, but notice both time adds up unfavorable more than 1 hour. When undertaking appliance trains, should drill big appliance drills again first small appliance, if conversely, the likelihood appears without aftereffect; Abide by the principle of successive even, light pound number begins, rise 5 pounds again like 1 pound, 3 pounds or heavier; Practice group of number beginning from 2 groups, increase gradually next, a group of 12~15 second. Additional, when the novice is practicing force, answer to choose to secure appliance first, use Smith for instance machine undertake lying pushing, after feeling muscle systole and study hair power, practice free weight training again, if raise barbell from the ground,wait.

3, the 3rd pace: Arrange or loosen (5~10 minute) . After training ends, undertake 5~10 minute of little movement momentum arrange an activity, can let muscle restore faster, prevent muscle convulsion, injury and ache. Can go quickly for instance or run 300 meters, undertake drawing activity wait. Additional, loosen an activity to also have specific aim, muscle of part of the where when moving namely is used more, where to loosen, the muscle that uses feeling bicycle to train use leg ministry and humeral ministry for example is much, after training is over, can do press the action such as ministry of leg, rotational shoulder.