Fitness Together

15, 12, 15

4

Seated leg curls

12, 15, 12

5

Leg extension

15, 12, 15

6

Lunge

12, 15, 12

2

Incline leg press

10, 8, 10

3

Straddle lift

10, 8, 10

4

Straight leg deadlift

10, 8, 10

5

Lift the outriggers backward

12, 10, 12

Afternoon

Abdomen

1

Sit-up and sit-up

25*2，20*2

2

Incline plank supine leg raise

NR,NR

Aerobic

3

Any form

30---45 minutes

Complete or active rest on the fifth day

MuscleNet Tip: The multi-combination training method refers to an unconventional form that is the same as the super set, compound set and triple set in form, but is different from the three in quantity. combination. Suitable for reference learning by professionals and crazy bodybuilding enthusiasts.

Multiple combination training methodIt can be called a giant set training method or a partial body circuit training method. It is a cyclic exercise method that combines 4 to 6 exercises that exercise the same muscle part or muscle groups in opposite parts, without resting or taking a short rest between actions. In addition to comprehensively developing target muscle groups, 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, accelerate reduction and change local sebum status, highlight muscle lines, and beautify Muscle fibers and their arrangement and shape. Multi-combination training is used in the advanced post-cum-pre-match training phase.

In exercise, there are four-movement combinations, five-movement combinations, six-movement combinations and other cycle methods. 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, directions, routes, action points and forms, and the requirements for reasonable alternating arrangement of single and double joint movements. For the opposite muscle groups, in In the same cycle, the movements that exercise the muscle groups on both sides should also be arranged alternately. For example, there are four combinations of movements for exercising the chest: barbell bench press (the lower edge of the middle groove of the middle lateral wing of the pectoralis major) 10-15RM/10-15, and incline dumbbell fly (upper part of the lateral wing, upper chest, and front deltoid muscle). 10—15RM/10—15, parallel bar arm flexion and extension (middle and lower part of lateral wing, middle groove, inferior groove) 10—-15RM/10—15, chest tension (middle part of lateral wing, inferior groove, middle groove) )10—15RM/10—15.. Five combinations of movements that focus on exercising the upper back: seated chest pull-ups (upper part of latissimus dorsi and upper back muscles), upright rowing (trapezius muscles), wide-grip pull-ups behind the neck (middle and lower edges of latissimus dorsi), Straight arm pulldown (lats, circular machine) prone row (lats). Six combination movements to exercise the muscles of the chest and back: decline bench press (pectoralis major), pull-up (latissimus dorsi), supine arm flexion pull-up (pectoralis major), chest pull-down (latissimus dorsi), Push-ups (pectoralis major) and hold rows (lats).

At the advanced stage of training and before competition, the main purpose of training should shift from increasing muscle volume and circumference to sculpting the physique and the details of each muscle to achieve the ideal shape. To this end, training activities should focus on the focused and comprehensive strengthening of various parts of the body, that is, comprehensive exercise stimulation of each muscle according to the direction and arrangement of muscle fibers, and overall integrated training of the muscles.

According to the training goals, the multi-combination training method can have a variety of load forms. One is the medium and low load intensity level that takes into account the increase in muscle circumference and the improvement of muscle lines and elasticity, that is, 10-15RM or less. The second is the development of 8-12RM. The conventional load level of muscles. The third is to advocate the arrangement of load intensity with alternating large and small movements before and after in the same cycle, or the alternating arrangement of large and small loads between front and rear cycles, because the load and training effect of multi-combination circuit training are gradual.Action groups are accumulated. Therefore, no matter which form of load is dominant, the load intensity and load volume of each action exercise within the cycle should not be too large, otherwise it may cause local over- or over-training.

Under normal circumstances, each action in a multi-combination cycle is suitable for 50% to 70% of the ultimate weight as the load, and the speed of action during training can also be slightly faster. When possible, there can be no gap between actions or the gap between actions should be controlled within 10---15 seconds. The cycle interval between circuit training is 45-60 seconds in winter and 60-90 seconds in summer. In terms of exercise density, multiple combinations are an almost extreme training method.

Therefore, it is generally sufficient to arrange multiple combination exercises of one or two key parts in one training session. Before competition, small and medium weight loads and high-intensity training are the main forms. Daily training can take into account the strengthening of muscles, comprehensive development of local muscle mass and even the whole muscle. At this time, the load intensity is allowed to be slightly higher, but more large-scale training should be arranged during the training process. load period, and preferably reflect changes in training load and its rhythm.