So, coaches and sports doctors recommend reproducing the training process in muscle groups. In the classic Split system, it is preferred to put accents. For example, today we have a workout for the back-shoulders-biceps. For each group of muscles we do one impact exercise and another 1-2 auxiliary. Indeed, in most cases, the technique of performing these exercises requires different movements.
For example, hammering the back with a pull on straight legs, you risk getting injured if you start to lean on hyperextension, especially with extra weight. The greater the weight of the project, the greater the risk. Now, considering some exercises of this type, which are better divided.
Squats and deadlifts
If you consider the technique of execution, these two exercises are very similar and put pressure on the same muscle groups, but with different accents.
In my opinion, these are the two most difficult exercises in the gym. They give a large axial load, so it is better to produce them on different days. If it is a question of full training, it is better to gain small weights-up to half the maximum.
Traction and different types of slopes forward with loads
In short, the back in the lumbar region is already at a loss of what they want from her. Muscle stabilizers that are tired after a push do not work at full capacity, which leads to unpleasant lower back pain and a risk of hernia.
Working pectoral muscles and triceps
Anyway, but effectively «pumping» will be possible only one thing. These are synergistic muscles, but triceps are sometimes weaker than pectoral muscles, which means they have less load. Everyone takes the pectorals and triceps help. For example, making a bench press, you pump both well. And since it is customary to work first on a larger group, that is, on the chest, then in the middle of training you will already get tired triceps. This does not prevent doing isolated exercises for triceps (different types of extensions).
Dumbbell press and overhead squats
Squats with a bar above the head are a difficult exercise, especially if you are a beginner. For the first time you can not try it only with small weights (preferably with a bodybar to set up the right technique) and under supervision and insurance. Moreover, it absolutely can not be done after developing a bar above the head and other exercises on the shoulders. This is a strong axial load and unnatural back bending. To combine these two exercises in one workout, a stabilizing muscle strength energy is needed. Otherwise, there is a completely real risk of displacement of intervertebral discs or even the appearance of a hernia.
Hyperextension and squats with stops, lunges, inclinations forward, Deadlift
In general, this is also the axial load and unnatural back bending. At best, you will get rid of slight pains in the morning, at the feast you get into a hospital bed.
In general, you can combine different exercises. The main thing is to maintain balance: take into account the pace of work and the strength of the load. In each workout, choose a «main» exercise in which you can allow the maximum load. All other Records set aside for subsequent courses. And, of course, take into account your physical abilities and the goals of your classes.
Finess Head 