So what does superset training mean? It is the practice of doing several different exercises one after the other without any intervals. It is a form of training that targets the muscles in two different ways: one is to do two different exercises in a row on the same muscle group; and the other is to pair up muscle groups with opposite movements. Let's grab a taste of these two different superset training patterns.
The first training mode: dumbbell supinated arm curls and dumbbell spider curls
Both of these are different methods of training the upper arm muscle groups. They are convenient in that you can perform the next exercise without having to change equipment during the movement, which makes the interval between movements shorter and the workout more effective.
Dumbbell upward-slanting arm flexion action essentials: this action is mainly for the triceps exercise, the body supine on the upward-slanting bench, hands each lying dumbbell flexion elbows on either side of the head, knees bent, feet on the ground, keep the back close to the bench surface, exercise contraction triceps, upward lifting dumbbells, so that the arms straight peak contraction for 2 seconds, triceps have a strong sense of stretch, and then slowly put down the dumbbell back to the original position. Repeat the movement for training.
Dumbbell spider curl action essentials: This is a form of training that is rarely used by bodybuilders. First we adjust the angle of the priest's chair to ensure that the angle with the ground is 45 degrees, the upper torso and abdomen close to the priest's chair, so that the feet are supported and stable on the ground, the upper arms are fixed on the inner plate of the priest's chair, the hands are holding the dumbbells, palms up, the distance between the dumbbells is the same width as the shoulders, the movement slowly lift the dumbbells, forcefully contract the biceps, peak contraction for 2 seconds, then slowly lower the dumbbells back to the The dumbbells are then slowly lowered back to the original position. Adjust your breathing throughout the exercise to keep the dumbbells stable and not shaking.
Second mode of training: barbell bench press and push-ups
The barbell bench press is a training movement that targets different parts of the pectoralis major. A wide grip is generally used to allow the pectoralis major muscles to contract and extend fully. Lie on your back on a flat bench with your back against the bench surface, hold the barbell with your arms slightly bent at a wide distance, keep your shoulders stable and sink, contract the pectoralis major during the exercise, move the barbell from the top downwards and bend your arms at the elbows. When the barbell is 1cm from the nipples, peak contraction for 1 second, then slowly lift the barbell back up to the barbell rack, gripping the barbell with both hands throughout the process so that the barbell does not sway and the back is tense and cannot leave the bench surface.
Traditional push-ups: It is the best way to train the back muscle groups, with the body lying prone on the ground, arms straight, avoid collapsing the waist, when the movement, the body moves vertically downwards while the arms bend at the elbows, shoulder blades extend outwards, keep the shoulders stable, when the body reaches the lowest point, the peak contraction for 1 second, then the shoulder blades contract inwards and the elbows push upwards, back to the original position. Pay attention to the whole process as you bend your elbows against your body and tense your shoulders to do the movement to complete the whole process.
Super sets can burn fat faster, increase heart rate, boost hormone levels in the body and enhance one's cardio function. However, patients with heart problems are advised not to try it easily.
