Many people's training methods, I think, are based on different training venues, that is, one day for each part of the chest, back, legs and shoulders. In fact, this is indeed a popular training method, but what this article wants to tell you is that as a fitness enthusiast, another training arrangement seems to be more effective, that is, upper and lower limbs differentiation.

As the name implies, the significance of distinguishing the upper and lower limbs is not to train according to the position, but only to train a large area at a time. For example, the upper limb shoulders, chest, arms and back will be trained once on the upper limb training day.

The reason is because I want to train more fitness enthusiasts like us in the gym, not professional players. For a normal person, it is not enough to describe a certain detail of a certain part, and there is not enough time to exercise a part for so long. Compared with partial differentiation training, the upper and lower limbs are more efficient. Let's have a look.

Shoulder training:

We put shoulder training in the first place in order to prepare for the next bench press. Side lift is a very good action. We can take the side lift as the first action, not only to warm up (the weight of the side lift is generally not too large), but also to train the anterior middle bundle of deltoid muscle.

Chest training:

Chest training is mainly bench press, barbells and dumbbells can be used. Bench press can actually better reflect the purpose of our upper limb training. It can train several muscle groups including chest muscles in one action, such as shoulders, back and arms.

What you need to pay attention to in bench press is to put dumbbells or barbells as close as possible to our chest muscles, so as to achieve the best stretching of chest muscles and create the strongest pumping feeling.

Arm training (triceps brachii):

Then you can train the triceps brachii. If friends who have practiced differentiation training also know that triceps brachii is usually placed after chest muscle training day, so that you can use your arm to flex and stretch out the only strength of your arm after bench press, and play the final finishing and exhaustion effect.

Back training:

You can choose various rowing movements for back training. The back is the largest muscle group of the upper limb. If you want to enhance the muscle mass and strength of the whole upper limb, this must not be omitted. Upper limb training day can even spend 40% or more time on back movements. In the middle and late stages, I can understand why everyone says. Beginners practice their breasts, while veterans practice their backs? This sentence.

Arm training (biceps brachii):

After the back, it must be the biceps. In fact, the second head training is bending. Here, I recommend that you do this action on the map more often. This action is called the priest stool inclined plate bending. The advantage of this action is that it can fix the arm and avoid the body borrowing. Many people rely on inertia to throw it up at the end of the bend. In fact, if you want beautiful biceps, you must find the best muscle peak contraction.

The above set is the whole content of upper limb training. We'll talk about lower limb training next time. After this set of upper limb training is finished, you will definitely feel burning all over. Although there is still a gap between the pumping feeling of a single part and the differentiation training of the part, it is also a good feeling to have congestion in the whole upper body!