Building muscle and getting fit requires more than just moving heavy objects around. Lots of variables are at play, and how you structure your workouts can have a big impact on results. Enter: supersets.
从基本的角度来看，一个超集是当您将两个练习背对背进行配对时，两者之间几乎没有休息。而且，当正确使用时，它们是最有效，最有效的方法之一。
We asked a few top-notch trainers to share their thoughts on supersets.
FOR EFFICIENCY
“Supersets are a great method of working out for a variety of reasons,” said Matt Pudvah, head strength coach for theSports Performance Institute at MAC. “Supersets not only save you time at the gym, but can allow you to accomplish more work during a single training session. By using supersets you are able to rest one muscle group while working another, all while keeping your heart rate up.”
To get the most bang for your exercise buck, Pudvah suggests working completely unrelated muscle groups in a superset — like a goblet squat with a dumbbell row. And to get even more creative, he suggests adding in a cardio exercise like jumping rope before or after doing dumbbell presses to “challenge your body’s ability to produce force in a fatigued state.”
FOR BUILDING MUSCLE
迈克尔·皮尔西（Michael Piercy），女士，LAB Performance Facilityin Fairfield, New Jersey, mentions that “supersets can be a go-to option in hypertrophy programs, as they can be extremely effective in stimulating quality muscular development.” But he stresses that supersets should not be confused with compound sets. Supersets involve performing two sequential exercises that stress opposing muscle groups (a principle called “agonist-antagonist”) while compound sets involve performing two different exercises for the same muscle group.
Shana Verstegen同意。TRX和ACE大师讲师说：“身体的移动方式可能很酷。我们的大脑使用称为互惠抑制的工具使我们能够安全地移动。由两种相对的肌肉（例如二头肌和三头肌）控制的关节必须使拮抗剂作为激动剂收缩而放松。如果这样做不起作用，我们会卡住。”
她指出，超集利用了这种“通过在激动剂工作时允许对拮抗剂恢复的血流和恢复来利用这一优势。这是节省时间并确保您平等地工作的好方法。”
FOR CARDIO
Another type of superset Verstegen employs is called peripheral heart action, which simply means alternating an upper-body movement with a lower-body one. This moves blood between your upper and lower body, which gives the cardiovascular system some work even while you’re performing a strength-focused workout.
FOR BETTER POSTURE
Opposing supersets have another fan inMarc Coronel. The senior master course instructor for TRX, Tiggerpoint, LIFEFITNESS and Activ Motion Bar says: “I like supersets, but I like them better when they’re opposing supersets.”
他喜欢通过推动练习来反拉动练习，并提倡在身体前后的超级练习以促进平衡。他指出，这可以帮助姿势，考虑到许多人整天坐在办公桌前，这一点尤其重要。
There you have it — trainers really like supersets. So the next time you’re lifting weights at the gym or performing bodyweight exercises at home, don’t sleep on this efficient technique. Performed properly, supersets can save you time and lead to some serious fitness gains.
