What is differentiation training? Detailed explanation of fitness differentiation training

Fitness skills - differentiation training method

What is differentiation training?

Differentiation training is a training method proposed by the bodybuilding godfather Joe Wade in 1942. This training method has been used as the motto of bodybuilding training. It is still talked about by the fitness and bodybuilding industry.

Differentiation training: It is to divide the muscle groups in each part of the body into several training courses. Divide each part of the body into two, divide it into three, or even divide it into more parts. This allows muscle groups in all parts of the body to have sufficient time to train and have sufficient recovery time to achieve the purpose of rapidly improving the training level, so that the muscle groups in all parts of the body develop evenly in proportion.

How to arrange "differentiation training" ?

Differentiation training requires dividing the muscle groups in all parts of the body into several groups. The division of muscles can refer to the following criteria:

1. Division of differentiation training content:

(1) Divided by the muscle force characteristics. It is divided by the movement characteristics of "spinal" and "pull".

The action of "pushing": refers to the force characteristics of "chest, shoulders and brachial heads".

"Pull" Action: refers to the force characteristics of "back and bi-head".

In the 'double differentiation" training class, "legs" are generally included in the "pull" movement. If in the three-dividing training, "legs" include the thighs and calves, and another type is the abdomen and forearm can be arranged in which category.

(2) The training movements of "upper body" and "lower body" are divided.

It divides "chest, back, shoulders, and arms" into one category, and the other type is "abdomen, thighs, Calf and back”.

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(3) , . trunk. It is divided into "limbs" training movements.

It divides "chest, back, shoulders, and abdomen" into one category, and the other category is "upper arm, forearm, thighs, and calves".

(4) It is divided into "focus", "non-focus" or "strong" and "weak" training movements.

It places the key points that need to be strengthened and weak parts, and puts the non-key or stronger parts in the front of each training class for training.

(5) The training movements of crossing the upper and lower limbs are divided.

It is divided into differentiated training in the training class, the arrangement of the crossing of the trunk, upper limbs, and lower limbs.

(6) The training is divided into two joint (basic) movements and single joint (isolated) movements.

It refers to the movement of training muscle mass by double joints, in front of the training part, and the movement of isolated training muscle lines and shapes by single joints, in the back of the training part for training.

(7) The training movements are divided by the comprehensive arrangement of "small and small muscle groups".

It refers to the arrangement of two large muscle groups and a small muscle group, two large muscle groups and two small muscle groups in different differentiation plans for each training class according to different differentiation plans, respectively. Small muscle groups or other arrangement of strength. Methods are used to perform differentiation training to allow local muscle groups to have more time and more reasonable training, and have sufficient recovery time to achieve the best training results.

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