Five-differentiation training is a common fitness training method, which divides the whole body muscles into five parts, namely chest muscles, back muscles, legs, shoulders and abdomen. This training method can achieve a more targeted training effect by grouping the whole body muscles, thus improving the training intensity and efficiency.

The advantage of five-differentiation training is that it can train more intensively for different muscle groups, thus improving the strength, shape and line of each muscle group. At the same time, five-differentiation training can also reduce fatigue and avoid the risk of injury, because each muscle group has been fully rested and recovered.

Five differentiation training usually adopts the following methods:

Chest muscle and triceps training: This part of the training is mainly aimed at chest muscle and triceps, including flat bench press, dumbbell flying bird, push-ups and other actions.

Back muscle and biceps training: This part of the training is mainly aimed at back muscles and biceps, including pull-ups, barbell rowing, dumbbell bending and other movements.

Leg and hip training: This part of the training mainly focuses on leg and hip muscles, including squats, hard pulls, leg bends and other actions.

Shoulder training: This part of the training is mainly aimed at shoulder muscles, including standing push-ups, side lifts and forward lifts.

Abdominal training: this part of the training is mainly aimed at abdominal muscles, including sit-ups, plate support, Russian rotation and other actions.

It should be noted that although the five-differentiation training is effective, it is not the best training method for everyone. Individuals should choose their own training methods according to their physical condition and goals, and exercise under the guidance of professionals.