Perfect physique, such as: dog waist, mermaid line, tiger head shoulder, Christmas tree muscle… require more sweat and blood to cultivate little by little. This also gives each part of the body a different meaning. The Christmas tree-like muscle back represents perseverance, the huge chest muscles represent strength, chocolate-like abdominal muscles represent self-discipline, thick legs represent diligence, plump peach figure represents sensuality.

A very fit fitness female star

If you feel that your progress is very easy every time you exercise, then your progress speed is very 'watering'.Fitness training needs to be taken seriously, it is not for entertainment and relaxation, but for shaping the body and improving health.

Muscle man thick back muscle display

There are many ways to fitness training: split training method, super set training method, giant set training method, deception set training method… When you encounter difficulties in training,bottleneck periodoronly use one basic training methodtry to change a training method to break through yourself, it will give you a feeling of rebirth!

Phoenix rebirth

After so much saying, I guess everyone is eager to learn training methods, Xiao Feng classmate will now present to everyone a very laborious, very effective, super practical 'giant set training method'if you choose to use it totrain the backthen 'Christmas tree muscle back'will be available!Fitness female star beautiful back muscle display

What is the giant set training method?

The giant set training method is a training method that combines four or more actions in an uninterrupted training. Specifically, it targets one part and arranges four to five training actions for that part, after completing one action immediately proceeds to the next action, without any interval, until all these actions are completed, then it is considered one set, and this cycle continues. This type of training method is generally used to train large muscle groups, such as large leg muscles, back muscles, and chest muscles.

For example, as shown in the figure, this athlete uses four actions to train the back muscles. If these four actions are combined and trained without rest, it will be said that it is using 'giant set' to train the back.

How to train the back with a giant set in the fitness center

First, you should arrange the back muscle training actions before training. Xiao Feng classmate will give an example here for everyone.

The following are the training actions:

Action 1: High pull-down

Action 2: Arm extension downward press

Action 3: Sitting equipment rowing

Action 4: Mountain goat raise

Then, according to the order of action one to action four, perform uninterrupted training for 4 to 5 sets, and the interval between groups can be 1 minute or more.

Personal suggestions

1. Warm up before training

No matter what fitness training, warm-up is necessary. On the one hand, it can reduce the viscosity of muscle fibers and improve training performance; on the other hand, it can open the joints to prevent injury during movement.

2. Extend interval time appropriately

In normal training, a group of training lasts for one action, with a rest of 45 seconds to 1 minute, and it is about to start the next group of training! When training with 'giant set', because one group of training has several actions, if you still rest 45 seconds to 1 minute, it will be difficult to have good training performance in the next group of training, so it is better to extend the interval between groups appropriately.

3. Regularly do aerobic exercise

Many people enter the fitness center and only focus on lifting iron, and after training, they pant uncontrollably. 'Panting' means that their cardiovascular and pulmonary function is not good, and aerobic exercise can help people improve cardiovascular function. Therefore, everyone should remember to do a little aerobic exercise from time to time.

4. Stretch after training

Many people do not stretch after training, some may forget it, some may want to maintain the feeling of blood pumping and surging, and some may not have the strength to stretch after training. No matter what the reason is, it must be solved. Because if you don't stretch after training, not only will it cause muscle soreness, but it will also affect the quality of the muscles.

Conclusion

'Giant set' is good, but it is not suitable for fitness beginners, because people who are new to fitness training will find that one action is very difficult to train, often the action is not standard, and if you train four actions together without rest, it is really like climbing to the sky! But when you have some training foundation, you can try it. ~

I hope this article can teach everyone one training method, which can be used to create 'Christmas tree muscle back', and can also be used to train other large muscle groups.

Let's go, let's try it now~

Thank you for forwarding, collecting, liking, and also welcome everyone to discuss and exchange in the comments, we will see you next time!

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