Super combination training is a form of circuit training that combines 4 to 6 exercises that exercise the same muscle part or muscle group in opposite parts, without resting or taking a short rest between movements. In addition to comprehensively developing target muscles, strengthening the perfection of target muscle groups from various angles, and improving physical function and training level, the multi-combination training method can also thicken blood vessels and accelerate shrinkage, change local sebum status, highlight muscle lines, and beautify muscle fibers. and its arrangement and shape. Multi-combination training is suitable for advanced post- and pre-match training stages.
In exercise, multi-combination training includes four-movement combinations, five-movement combinations, six-movement combinations and other action cycle forms. In a certain training stage when using multi-combination methods for exercise, the objects used in multi-combination exercises should not only be the same muscle groups, but also include opposite muscle groups. When exercising the same muscle group, the principle of selecting multiple combinations of movements is that the movements must meet the requirements of different angles, azimuth routes, action points and forms, and meet the requirements for reasonable alternating arrangement of single and double joint movements. As for the opposite muscle groups, in the same cycle, the movements of exercising the muscle groups on both sides should also be staggered.
For example:
Four action combinations to strengthen the chest:
[? Bell bench press (outer wing of the middle part of the pectoralis major muscle, middle groove, inferior marginal groove) 10~15RM/10~15+ incline dumbbell fly (upper part of the outer wing, upper chest, anterior deltoid muscle )10~15RM/10~15+flexion and extension of both arms (middle and lower part of the outer wing, middle groove, and lower marginal groove) 10~15RM/10~15+ tension chest (middle part of the outer wing, lower marginal groove, and middle groove) 10～15RM/10～15]×3;
To be continued....!
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