Most people choose a single muscle group training method when exercising muscles, that is, only one muscle group is practiced every day. Especially in the training of large muscle groups, few people will put large muscle groups together for training, because such training is extremely difficult and intense.

In fact, when we have reached a certain stage of exercise, we can try to put the big muscle groups together and use the super group training method, which will make your exercise effect get a better breakthrough.

And put the big muscle groups together to train, you will have more corresponding exercise schedules, which can improve the frequency of our exercise and is very beneficial to muscle training.

Next, I will introduce you to a set of difficult super group muscle training methods, that is, putting your chest and back together for training, which will make your muscles full of congestion!

The first group of super group training movements, upward oblique push+sitting posture pull-down

First of all, the first action is to press obliquely upwards. We adjust the exercise stool to an inclined angle, then sleep on it, grab the dumbbells with both hands and press up and down for training.

Next, we switch to a rack to practice. First, we sit on the stool, then grab the handle with both hands and pull down the instrument.

The second group of super group training movements, flat bench press+dumbbell rowing

Chest training should first lie flat on the stool, then grab the dumbbell with both hands and push it up.

We should keep our backs straight, and then hold the dumbbell in one hand, and grab the dumbbell in the other hand to stretch and stroke up and down.

The third group, super group, trained movements, upper oblique chest clip+unilateral flexion and extension.

We should first raise the angle of the gantry, then grasp the handle with both hands, focus on our own chest, and then try our best to carry out chest clamping training!

This action can effectively exercise the muscles of our back. When practicing, we can grab the rope handle of the gantry, then bend over and stretch backwards to stimulate the muscles in the back.

The fourth group of super training movements, barbell rowing+chest push.

Similarly, keep your back straight, then grab the barbell with both hands, bend back and stretch to exercise your back muscles.

Everyone should pay attention to weight control in practice, and don't force yourself to gain too much weight, which is easy to get hurt.

This action training is very simple. You can directly do the corresponding chest push machine, grab the handle with both hands, and then push forward with chest strength.

We have to practice 3~4 groups for each of the four super groups, with 8~ 10 times for each group. In a group, two movements should be exercised continuously, and a large group can only be considered when both movements are completed. Then, the rest time should not be too long, about 15~20 seconds, and immediately enter the next group of training.