"Segmentation" refers to how you allocate your exercise. When making your split time, you need to consider some things, such as your goal (do you want to exercise muscles, strength or endurance? ) and your schedule (how many times can you exercise a week? How long can each class last? )

If you can spare two mornings a week, it's probably best to do full-body exercise, because then you will exercise every muscle twice a week. If you want to finish three or more exercises, it's time to divide your body.

What are the benefits of action segmentation?

1. Very simple.

Alice, the strong female ambassador? Alice Miller explained: "There are many different training methods, which may be confusing at first." "Setting a simple structure, such as two days a week, will help you concentrate."

If you know that you are squeezing your back and biceps brachii, it will limit the number of exercises you can choose. I don't know how I feel. This also means that you have specific actions to track the progress, which will bring better results.

It will grow more muscles.

Focusing on a muscle group for 45 minutes will not only make it painful (although it does). It is best to cause hypertrophy. With the fancy name of muscle growth, you can train at a higher volume for a specific muscle.

3. This is good for recovery.

Alice said: "Separate exercise time can also maximize recovery." For example, if you do full-body training every day, these muscles won't have much time to rest and repair. It is during this period that muscles will stimulate growth and become stronger, so we don't want to skip this period. On the contrary, if you train the upper body first, then train the lower body, and then take a day off, then your muscles have rested for two whole days, and you are more fully prepared for the next training.

How to plan motion segmentation?

Train three days a week.

If you train three days a week, you may still insist on full-body exercise, because exercising more than once a week is more beneficial to muscle groups. But if you have a clear goal, such as making your legs stronger, you may focus on leg training. It looks like one leg a day and two whole bodies a day, just to make sure your lower body gets extra volume.

Training four days a week.

This is a perfect up/down segmentation training. You can arrange your week like this:

Upper body push: chest, shoulders and triceps.

Lower body: squat for a day and focus on the legs, including focusing on the isolation of the four forces.

Upper body stretching: back and biceps.

Lower body: leg day with concentrated hinge, including hard lifting, hip pushing and hamstring muscle isolation from hip.

Training five days a week.

If you train five days a week, you may need to consider what your goal is. If you really want to exercise your chest, arrange the exercise according to the above method, but do an extra day of extrapolation exercise. Or, you may want to focus on what you think you didn't do well this week on the fifth day: feeling weak when doing shoulder pressure? Throw it out. Do you feel that your gluteal muscles are not strong enough when pushing your hips? These exercises.

Training six days a week.

If you are going to finish six days of training, try three days of upper body training and three days of lower body training. But remember to pay attention to your recovery, because you only need to exercise your muscles between one day's training.