Order in the Gym（健身房锻炼顺序）【长跑吧】

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Order in the Gym（健身房锻炼顺序）

If today is your day tofocus on biceps, you better train them first. The performance of both large-and small-muscle group exercises is affected by the order you do them. A studypublished in Journal of Strength and Conditioning Research, in which trainedwomen performed a series of exercises and then performed them in the oppositeorder 48 hours later, found that the women completed fewer repetitions (whenlifting 3 sets at 80% one-rep max) when the exercise is performed later in thesequence. The exercises included bench press, seated machine shoulder press, seatedmachine triceps extension, leg press, leg extension, and leg curl. The ratingof perceived exertion, however, is not affected by the order of the exercises.

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