Exercise is a long time no progress? Come and try the following 6 exercise techniques to make your muscle stimulation better and grow faster!
1. heavier, higher
The weight is heavier but you have to practice higher times? You are not mistaken, although this suggestion seems crazy, but it is a way to exercise the energy system, strengthen the pump sense, and more stimulate the target muscle group. Based on the weight you can do 8 times, try to achieve 12-15.
This can be rested in the middle of 12-15, similar to the concept of "rest break method". Firstly, 12 will be dismantled into 4, 4, and 4, and each time 4 is completed, the rest will be 10-15 seconds, and the group will be divided into three sections to complete a group of 12 times. Due to the high intensity, it is recommended to make up the energy before training.
2. Change the handle
No matter standing, practicing, using a barbell, dumbbells, maybe the two bends in our eyes is just training the biceps, but the body can add balance, the width of the bar, the way to hold the weight, Form the difference between physical stimulation.
So, when you pull down the pulley, you can change the grip to a narrow grip; when you make a mechanical rear triangle bird, use a rope puller and cross the rope to make a bird. The feeling will be different. Perhaps the perception may not be felt, but the body can definitely detect the difference.
　　 3. Change the angle
The most obvious example: bench press. In principle, it is necessary to bring the chest muscles to stimulate, and it is reasonable to say that a flat bench press is sufficient. However, in order to enhance the sensitivity of the anterior triangle and the upper part of the pectoral muscle, some people will increase the angle of the retraining chair and add the "uphill bench press".
In fact, this is a good way. Because of the angle change, there is a chance to recruit different muscles. Some of the small muscles that you don't usually practice, the unopened motor nerves, may get training benefits by changing angles and moving in a slightly different direction.
4. Join unilateral training
Almost every training action is made with legs and hands. It does not mean that the strength of each side of the unilateral development is not important. Unilateral training can complement muscle strength imbalance, emphasize core stability, and muscle control. If you feel that the training is monotonous, try to join the Bulgarian squat, one-legged RDL, one-handed bench press and other elements to improve the difficulty of training.
5. Centrifuge training with rhythm
Know the "centrifugal contraction" before talking about the training rhythm. It is generally believed that eccentric contraction has a positive effect on muscle growth and muscle hypertrophy. This is because the muscles are stretched by eccentric contraction, and the degree of tearing and tearing is severe, which contributes to muscle growth.
Some people slow down during the centrifugal phase of the action, but you can also try "4210" in it, using 4 seconds of centrifugation, pause for 2 seconds, 1 second to return to the starting position, no break between times (ie 0) Ways to give the body different stimuli.
6.HIIT
HIIT, high-intensity interval training, is very useful for people who have reduced fat requirements. Sometimes you can also use general weight training exercises. Such as hard lifting, dumbbell arching, shoulder pushing and other multi-joint exercises, are suitable for scheduling into interval training.
The order of the arrangement is recommended to separate the upper and lower limbs, and the time can be adjusted in a 2:1 or 1:1 manner. In addition, interval training has another advantage, that is, training time is not long. If you have a plan to rest, you can use HIIT to solve the amount of exercise on the day.
Finally, remind everyone not to ignore the training you have done. Try to feel it as much as possible. When your attention is more concentrated, how much positive effect can be achieved on training results. Positive reinforcement will help you to overcome many training bottlenecks. Sometimes you can't see the results and don't worry. Try to use the above methods to make changes and adjustments. The fitness road can be long-term.
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