The combination mentioned in fitness refers to multi-joint and multi-muscle movements such as squat, hard pull and bench press. To put it more bluntly, it refers to the action of training large muscle groups (such as thighs, back, chest and other muscles) and small muscle groups (such as biceps brachii and triceps brachii) together.

The most effective five compound training movements: bench press, squat, hard pull, barbell rowing and upright rowing.

Generally, these training movements can use heavy objects, such as bench press, squat, hard pull, standing barbell pressure and so on. It has a good effect on developed muscles.

Because compound action training can stimulate multiple muscle groups at the same time, because a great load is placed on unrelated muscles, these muscles are forced to act in concert, which is of course amazing for muscle growth, and because multiple muscle groups act at the same time, such training will consume more calories than ordinary exercise.

Extended data:

Compound action 1: bench press

Action method: lie flat on the bench, with both feet on the ground, adjust the position so that the eyes are directly below the barbell, and the grip distance depends on the situation (generally slightly wider than the shoulders). After getting off the barbell, slowly put down the barbell, the barbell should stick to the nipple position, push up when the arm is parallel to the ground, and so on.

Compound action 2: Squat

Action method: put the barbell behind your neck, grab the barbell with both hands (the narrower the distance between your hands, the better, but you may feel uncomfortable at first, so try to get used to it), keep your body straight, look straight ahead, and your feet are shoulder width apart. Kneel slowly until your thighs are parallel to the ground or slightly below your knees. After holding, the quadriceps will contract and exert strength, kicking your knee to recover.

Compound action 3: hard pull

Action method: the feet are shoulder width apart, the barbell is placed in front of you, with knees bent down, and the barbell is held with both hands (usually in a positive and negative holding posture), with the holding distance slightly wider than the shoulders, the head slightly raised, the chest lifted, and the upper body leaned forward about 45 degrees. Stretch your legs down to lift the bell. When you reach the highest point, spread your shoulders outward, hold your head high 1 for 2 seconds, then bend your knees slowly, slowly recover, and so on.

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