Want to get a shape quickly?
In a hurry?
Encountered a bottleneck period?
Instead of entangled in how to squeeze more time today, it is better to read the article of Mr. Popular to talk about practicing even fitness.
Popularize today teaches you a training rule, half an hour to help you solve all problems,
Let’s learn about the anti-muscle super group:
The antagonist muscle refers to when the target muscle is exercised, the synergistic muscle fibers are shortened or elongated as the antagonist muscle, such as chest, back and brachial. Two heads with three heads, four heads with hamstrings, etc.,
Pectoralis: uphill bench press 8-12,
After finishing, go to the next trainingPractice exercises,
Latissimus dorsi: 8-12 pull-ups,
The two exercises are completed as a set of training, that is, the antagonistic muscle chest and back super group, repeat 4 sets, and enter the next combination in short intervals.
Pectoralis: 8-12 bench presses ,
Continuously enter the next action,
Latissimus dorsi: 8-12 sitting and rowing,
Enter the next combination in short intervals,
Pectoralis: 8-12 dumbbell flying birds,
Continuously enter the next training action,
Latissimus dorsi: 8-12 dumbbell rowing,
The above action is a cycle, with 3 antagonistic chest and back super groups , A total of 12 sets of training are completed,
It takes about 25 minutes to complete. In the case of insufficient time, or if you want to change the training method, you can choose the super group to complete, but You must have a training foundation and a moderate weight selection.
The super group is great for breaking through the bottleneck There is some help.
I’m Mr. Popular, your personal trainer,
Thank you for reading and likes.