Because of the fixed motion trajectory, the combined instrument is relatively simple to use, which can correct some wrong habitual actions and improve strength quickly. If the training plan is reasonable, the combined equipment can also achieve the effect of training muscles and strengthening the body.
If the purpose of your exercise is to gain muscle, I can tell you that there are too many 15 in each group. Muscle building is also divided into group exercises and strength exercises. If you make a group, make a group with 80% of your limit weight, and try not to exceed 12 in each group. Each movement has 3 to 5 groups, and the training of a muscle group can choose 4 different movements, and the effect is better.
Take bench press as an example. If your limit weight is 100KG, then you can take 80% of your weight as a group, which is 80KG. (The so-called limit weight means that you can only push 1 with all your strength. ) If you can push 12 or more, continue to increase the weight.
In training, the key to muscle building is to regulate the movements, to be heavy, to have fewer times, to have multiple groups and to have a full stroke, so as to stimulate the muscles more fully. Although you don't sweat like running, you can feel the pain of your muscles. The last group of each action is exhausted as much as possible.
There are both combined instruments and free forces (dumbbells, programs, etc. You need basic strength to withstand your training. Junior bodybuilders can use combined equipment to improve their basic strength, and then they can train their free strength with strength and standard movements.
Free power is relatively more difficult than combined instruments. Although it's bench press, the barbell supported by your arms must be stable and can't swing back and forth, which requires your shoulder strength and three-headed back strength to be enough. It is not enough to have developed chest muscle strength. Therefore, the training should be comprehensive, and the chest, shoulders, back, waist and abdomen, arms and legs should be trained.
Fitness is a science, and it should be done step by step, so it won't hurt after training. When the strength goes up, the training effect has been achieved. With the improvement of strength, it is impossible not to gain muscle.
A reasonable diet can get twice the result with half the effort. (High protein and carbohydrates are necessary for muscle gain)
Personal views are for reference only! You can send a message if you have any questions.