Expert training menu: Upper body push and pull super group training!

Upper body push and pull super group training!

　The human body has more than 600 muscles, and more than 80 pairs are commonly used. Yes, muscles will also be paired in pairs. The muscles that mainly complete the movements are called Agonist, also known as active muscles (Prime) move); muscles that cooperate to relax to complete movements are called antagonist. The role of the activating muscles and the antagonist muscles are opposite to each other. The two must coordinate and cooperate to produce movements.

　　For example: the triceps and biceps are one group. When the arm is straightened, the triceps that play the straightening of the elbow joint will contract. This is the active muscle. The brain will send a signal to the antagonist muscle to relax. This is the antagonist muscle.

　　It means that the triceps want Straighten the elbow, you must cooperate with the biceps. The former contracts and the latter relaxes, otherwise you will not be able to work in coordination.

Is it very wonderful? If you want your muscles to maximize their ability, you must balance the acting and antagonist muscles. How to train them?

Let’s take a look at today’s super group training plan!

　　Use the principle of antagonist muscles (the antagonist muscles will get rest when the active muscles contract) to perform super group training (Antagonist muscles will get rest when the active muscles contract) (Antagonistic) Supersets Training) There is no rest between movements. After the active muscle training, immediately do the antagonist muscle training, and do not rest in the middle. This is a group

　　Movement introduction:

　　We divide the upper limb training into push and pull movements according to the type of action! In different movement planes, there are: vertical push and vertical pull, horizontal push and horizontal pull!

　　Vertical push + vertical pull

　　Shoulder push (deltoid triceps) + pull-ups (back, biped)

　　　3 sets * 6-8 times

　　Horizontal push + horizontal pull

　　　Bench press (pepper muscles and triceps) and rowing (back and biceps)

　　3 sets * 6-8 times

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