If you are looking for the best result in the shortest time, weightlifting is your best choice. Strength training can improve your performance, increase strength and bone density, accelerate the loss of fat, and strengthen muscles. The problem is, if you do the same exercise, use the same routine, repeat and exercise for a while, you won't see the results. Why? Your body has adapted to this weight and needs an additional challenge to get out of the plateau. If your training is stagnant, you need to change your routine to start your consistent results. Here is a vigorous exercise, which will "hurt so well". By combining some (hopefully) unfamiliar (or at least underutilized) exercises, you will start your progress in the gym again. Do all the exercises in order. For the listed a / b exercises, execute them as supersets, meaning that one exercise follows another. Rest between different supersets.
Credit: media studio is required to practice 1: squat before barbell
this is a great lower body exercise, which can challenge your quadriceps, hamstrings, glutes, ABS and even upper back. Put the barbell on your shoulders, in front of you rather than behind you, and you have to keep your abs steady and upright. In addition, because of the position of the barbell, the front squat of the front load is more challenging to the quadriceps. How to do it: use 75% to 80% of the barbell to do the back squat. Keep your elbows up and squat. Take three to four seconds to lose weight, then accelerate as fast as you can to a high, fully extended position each time you repeat, without locking your knees. Routine and repetition: 8 times in 5 groups, 60-90 seconds rest between the two groups. Short rest time will increase muscle and metabolic pressure, which are two major signs of muscle hypertrophy. According to Brad Schoenfeld's viewpoint in the book of hypertrophy mechanism, the related:
16 key cross coordination actions Credit: media studio needed
superset 2A: tilt dumbbell press
tilt dumbbell press changed The angle pressing of typical worktable, hitting the upper half of chest, is often ignored in the flat pressure change. The addition of dumbbells allows for greater adduction of the arms in the body and greater activation of the pectoral muscles than the standard barbell bench pressure. Method: on a 45 degree bench, grab two dumbbells and lift them to your front shoulder. Count to two, slowly lower the dumbbell to the chest, pause to count to two, and then push the dumbbell outward for two to three seconds until the arm is straight. Routine and repetitive actions: in the middle of the double row actions of dumbbell chest support, perform four groups of 8 repetitive actions of 60 seconds (see the next slide). These shorter breaks lead to more pain and require more follow-up recovery.
correlation: 9 basic strength benchmarks for men Credit: media studio required
superset 2B: the rowing posture of dumbbell chest support is essential for performance and long-term health. Chest supported rowing is a great exercise to strengthen the trapezius and rhombus in the middle of your upper back. Because most people are sedentary and hunchback, dumbbell breasted rowing is the ultimate weapon to strengthen muscles, mainly responsible for keeping chest up and shoulders back. How to do it: wake up the sleeping muscles, sit on the bench facing 45 degrees, and hold a dumbbell in each hand. Count to two, pull the dumbbell up to both sides of the chest, pause for two seconds, and then lower the dumbbell for two to three seconds until the arms are straight. Slow tempo and long eccentricity (reduction) will improve muscle recruitment and break down more muscle fibers. Routine and repetition: between the two super groups, use the inclined dumbbell bench press (see the previous slide) to perform 4 groups of 8 times of 60 second repetition.
correlation: 10 upper body movement exchanges to improve the result points: media studio is needed
Bulgarian single leg squatting and other single leg exercises can not only improve the strength of single leg, but also combine the muscles of buttocks and trunk to improve the stability of single leg. In most cases, single leg exercise eliminates the weakest link in lower body exercise - lower back - and reduces the chance of lower back compression and shear stress injury. This type of exercise also allows for a larger range of motion than most bilateral barbell exercises, followed by greater muscle activity in the hamstrings, gluteus maximus and quadriceps femoris. How to do it: lift your hind legs on a stool while holding a pair of dumbbells by your side. Keep your front legs 8 to 12 inches in front of your hips with your heels flat on the floor. Lower your hips to the ground, allowing your knees to bend into a modified lunge position. Stand up and fully extend your front legs. Routine and repetition: take 3 seconds, pause for 1 second at the bottom of the repetition, and then stand up within 2 seconds. Do three sets of 12 actions for each leg. Change legs and turn to the second exercise in super focus in 30 seconds (see next slide).
correlation: 10 composite actions, in a shorter time to get a larger pump speed set 3B: single arm dumbbell pressing method
this single arm movement requires the triceps and deltoids in the head pressing method, so as to bring great proprioception and stability challenge to the upper body. In addition, only one side of the weight provides the challenge of anti rotation, anti lateral buckling stability, for more cores. It builds up upper body strength while teaching you how to correctly press a stable midline compared to your typical bilateral pressure. Methods: stand with feet shoulder width apart and a dumbbell on the shoulder. Press the top of the head, pause at the top, and then lower the back with the controls. Perform all repetitions before repeating to the other arm. Routine and repetitive movements: each arm is done 12 times in three groups. Switch the arms and turn to the first exercise in the superset in 30 seconds (see previous slide).
correlation: 12 practice exchanges help you break through the plateau and work together with a stable core, which is crucial to your sports ability and physique. This exercise really builds both at the same time. Methods: lift the barbell with both hands, keep the hips level, and keep the feet as wide as the shoulders. While keeping the shoulders back, push the hips back to the hinge position while lowering the barbell. When the barbell just reaches below the bottom of the knee, push the hips forward, return to the standing position, and squeeze the gluteus maximus. It takes two seconds to squeeze the gluteus maximusPause time, do 5 seconds of push ups and 5 seconds of supine. Perform two groups 10 times. Go to the next exercise in the superset now (see next slide).
correlation: 11 it is necessary to try slide board exercise to get more muscle points: media studio is required to
superset 4B: Missionary curl
bicep curl is very helpful for arm training, but most of the mobilization of weightlifting often does so, with almost no benefits. Enter the sermon. By hanging your arm on a reclining bench, the bicep's angle of force is different from the standard curl. Combined with bending the elbow at a mechanical disadvantage, you can produce a lot of micro tears in the muscle fibers, which can cause pain. How to do it: kneel on a 45 degree bench and hold the barbell in both hands. Start with your arms fully extended and use your biceps to bend the barbell up to your chest. Pause before fully extending the elbow and use the biceps again. Routine and repetition: use 5 seconds to fully straighten the elbow, then curl up and repeat the two groups 8 times. Go to the next exercise in the superset now (see previous slide).
correlation: 10 exercises made for each other are of great importance to all training programs. How to do it: start with the cable machine next to you and use a rope attachment to pull it all the way to one end. Then, hold the rope with the upper arm fully extended and pull the rope through your body until the lower arm is fully extended to about hip height. Return to the starting position. Routine and repetition: do three groups of eight actions on each side. On the other hand, 30 seconds later, enter the second exercise of the superset (see the next slide).
correlation: 12 kinds of cable TV sports can exercise muscles and burn calories Credit: media studio is required to
superset 5B: side lunge forward to back events. You need the ability to move sideways, and side lunges can help you do that. This change to a familiar exercise will hammer your adductor and abductor muscles (inner and outer thigh muscles) to improve flexibility, strength and overall motor ability. How to do it: start in a wide stance with feet far from your shoulders. Push your hips back, sit back to the right, lunge to the right, then return to the standing position with your hips fully extended. Repeat on the left and return to standing. There is a representative on each side. Sets and repetitions: perform three sets of six repetitions in each direction. Change legs and go to the first exercise in the superset in 30 seconds (see previous slide).
correlation: 22 new lunges to strengthen legs That's it. Sometimes you need to change your speed in training. This combination of slow tempo and short rest time will challenge even the most experienced weightlifters to conquer the plateau and provide some painful boots. What's your opinion? Do you want to try this training (or have you tried it already)? What's your favorite sport? In any day after you have experienced pain, which day has contributed the most to you? Please tell us your thoughts, suggestions and stories in the comments section below!
correlation: 6 training segments to help you conquer the training Plateau