There are two ways to train according to superior. One is to do two exercises for the same muscle group continuously. Take the biceps as an example, first do the standing barbell arm bending, and then do the sitting dumbbell arm lifting immediately. The disadvantage of this training method is that you are not as strong as usual when you do the second exercise. The best supergroup method is the second method, which is to train opposite muscle groups or different muscle movements in pairs, such as biceps brachii and triceps brachii, chest and back muscles, upper and lower abdominal muscles, deltoid toe and deltoid toe, and so on.