In the advanced stage, the combined training method specifically refers to the exercise of the same target muscle group in the same training session, using basic movements and isolation movements, alternating light and heavy loads, and using different equipment and other loads. Strictly speaking, the combined training method basically belongs to the category of change of movement training method. Its main purpose is to break the training routine, change the training method, and give new stimulation to the muscles in a timely manner, so as to break through the slow progress of muscle growth or the muscle development plateau period, and improve Exercise efficiency.
The process of exercising using the balanced training method is also a process of reflecting and improving training ability. The ability to train using the balanced method is highly related to the personal training "instinct" or "intuition" ability. When you can use the balanced method to train, When you blend it seamlessly with your instinctive methods in training, you actually have the ability and magic weapon to simultaneously improve your goals of developing muscles, sculpting muscle shape, and enhancing physical strength to the highest level at the same time. This is a valuable professional ability and quality, and it is also one of the abilities that should be possessed to achieve a higher competitive level.
In exercise, the operational definition and significance of the combined training method is that within the same training course, double-joint movements that exercise large muscles of the same muscle group and single-joint movements that exercise local muscles are coordinated and arranged to achieve growth. Aiming at enlarging muscle mass and improving muscle lines, it improves the diversity of muscle adaptation. On the other hand, different nature of movements, different load-bearing forms, differentAction exercises with force angles, different action points, and different load intensities are actually a direct reflection of the combination of strong, weak, large, and small loads that conform to the laws of body movement. At the same time, the balanced use of many exercise methods is also a necessary condition for the overall development of a competitive bodybuilding physique. The basic requirement for balanced training is that the arranged exercises, exercise loads and training methods must be the most effective combination. For example, the load design for training the pectoralis major muscles: choose the action ① barbell bench press - basic action, ② incline dumbbell fly ——Basic and isolated movements, ③ Seated Butterfly Chest Clamp—Basic and isolated movements, ④ One-hand chest tension—isolated movement; the loads used are ①6~8RM/6~8×4 groups—focus on increasing For large muscle mass, ②10～12RM/O～12×3 groups – to increase muscle mass and develop muscle elasticity, ③12～15RM/12～15×3 groups—to improve muscle lines and muscle elasticity, ④15～25RM/15～25 ×3 - Improve muscle lines and elasticity, improve muscle endurance, reduce fat between muscles, etc. However, the movement of various parts of the human body is inseparable from the overall response. Although there are basic movements, isolated movements or integrated movements in training, any form of movement involves not only the motor system, but also the respiratory system. , circulatory system, digestive system, etc. In other words, whether it is an exercise dedicated to increasing muscle mass or an exercise focused on improving the definition of muscle lines or muscle endurance, it will cause a certain physiological stress effect on the entire body. For example, comprehensive large muscle group exercises can not only lay the "foundation" of muscle volume for physical development, but also shape and develop muscle shape and function to a certain extent, preparing for "isolation" training, and targeting muscles Partial isolated action exercises and exercises that highlight the improvement of muscle lines and body functions not only develop and highlight the muscles in relevant parts and achieve the established exercise goals, but also have a complementary and supplementary effect on the entire body. Such an eclectic training effect should be actively pursued for the harmonious and unified development of physical strength, muscle volume and shape, and physique.
We know that in bodybuilding exercise, no matter what training method is used, it needs to be implemented in the form of a course plan, and the most basic carrier for executing the course plan is practice movements. At the advanced stage, qualified bodybuilders and athletes must have the ability to reasonably arrange various movement exercises based on the "instinct training rules". Taking into account the training method is the embodiment and requirement of this ability, and it is also the training of this ability and level. Nurture and enhance. in fact, in the process of bodybuilding exercise, no matter what kind of movement technique is used for training, the effects on the body are actually mutually penetrating and complementary. Moreover, whether the movements used in exercise are "isolated" or "basic" in nature, they are all relative. The key depends on the number of muscles involved in the movement and the practitioner's movement awareness and the level and degree of using movement ideas, as well as the practice The training purpose that the practitioner himself wants to achieve. However, at a special stage of training, or in order to achieve the goals of comprehensively improving muscle growth, highlighting muscle lines, and improving muscle endurance, it is necessary to arrange different types of movement exercises and load levels in a reasonable, timely, conscious and focused manner. The basic unit of training.
Text: Deng Yu