Very communicative - to get rid of annoying "stagnation period" during fitness exercise

Many fitness enthusiasts experienced a "stagnation period" during their exercise. For this reason, fitness coach Lin Hung Yan made several points to overcome the period of stagnation, but he hoped to help friends with similar puzzles to get out of trouble. Action specification Accurate action in place is the basic guarantee for getting the best workout results. For example, when the barbell is deep, irregular movements tend to be centered on the weight of the barbell or bow, chest, or bow in the process of squatting and standing. As a result, the weight of the barbell is not concentrated on the muscles of the stressed leg. Hardship is also futile and can cause injury. If the action is not in place and the target muscle is not stimulated, it will be difficult to make it grow and change. Only the norms of movement can mobilize more muscle fibers of the active muscle to participate in exercise and promote muscle growth. There is no type of muscle that the movement is not standardized, because the movement trajectory determines the direction of muscle growth. 2. Change the way of loading Long-term use of a fixed load will make the muscle adaptability. According to different training stages, different training purposes, etc. use different ways of weight-bearing, such as gradually increasing weight, weight continuous weight increase method, conical weight increase method, decrement method, etc., to overcome the adaptability of muscles. 3. Change the speed of movement The long-term use of fixed movement speed will also make the body adaptable. Different speeds can be used in different training periods or different training sessions. In bodybuilding training, the centripetal contraction is "fast" and the centrifugal contraction is "slow." In order to avoid adaptability, "rapid training" (concentric contraction and centrifugal contraction at the same speed) may sometimes be used, because only speeding up can mobilize more muscle fibers to participate in exercise. If you have difficulty speeding up, you can reduce the weight. The best load weight for the quick training method is 70%-80% of the ultimate load weight. Note that fast training methods should not be used frequently. The 1-2 groups of warm-up exercises must be performed with light weight during fast practice. 4. Increase the weight of the test lift and select the basic movement An effective way to increase muscle strength and increase muscle volume is to increase the weight of the trial lifting under the premise of action specification and controllable movement. The limit load can be 80% - 90% of the weight, and each group can complete 4-8 times and make 4-5. group. Action selection is based on basic movements, because these movements can try to lift larger weights. For example, chest exercises use barbells, biceps choose barbells, legs choose barbells, and so on. 5. Combination of light weight high and low weight Studies have shown that heavy weight exercises can reduce the density of capillaries, and the role of capillaries is to deliver oxygen and nutrients to muscles. On a non-heavy weight training day, arranging light and heavy exercises for a high number of times will help increase the density of capillaries, thereby increasing anaerobic endurance. It will have a positive effect on carrying out heavy weight training, and it will also help increase muscle strength and increase muscle volume. The combination of higher and lower leg exercises results in better results. For example, if the leg training is performed twice a week, if heavy weights are used on Mondays, then low weights are used on Fridays. Can also be used in a class, such as squat exercises with light weight and high number of times, the next leg lift exercise can use low weight. The opposite is true. 6. Adopting priority training rules It is mainly to arrange the weakest parts of the body, or parts that are relatively weak and need to be strengthened, as well as difficult, high-intensity exercises, in front of each training session. Because the most physical strength at the beginning of training, the most energetic, more focused, able to withstand the greatest training intensity, get the best training effect. If your chest's inferior margin and the lateral wings are relatively weak, then the chest training begins with practicing the lower chest (first oblique bench press or double-arm flexion and extension). 7. Take care of weak parts Taking care of the weak link is one of the effective ways to make your body shape well-balanced. The weak part is practiced twice a week, and exercise alone, it is not appropriate to practice with other muscle groups. Interval between 72 hours, if the intervals are short or combined with other muscle groups, it is not conducive to the recovery and growth of local muscles. 8. A reasonable diet Supplementing nutrition after exercise is the best time to supplement energy, repair damaged muscle fibers, and gain muscle growth. After training, you should intake simple carbohydrates, because the decomposition of insulin synthesis is two-way, blood glucose is basically exhausted after training, immediately add honey, bread, raisins, juices and even sugar the most appropriate, they are easy to digest and absorb. You can eat 60-90 minutes after training. The ratio of carbohydrates to protein is 2:1. Both supplements help to transport amino acids into the muscles, promote body recovery and promote muscle growth. 1-2 hours before going to sleep should be added slowly burning complex carbohydrates, such as oats, whole wheat bread, bananas, potatoes and so on. 9. Guaranteed rest For the body to recover, the muscles grow fastest and there must be enough rest. All physical activities conducive to physical and mental health are rest (including sleep). In addition, one or two weeks of training should be followed by a week's rest, so that the body and mind will be relaxed so that there will be more vigorous energy in the new training. The three key elements of bodybuilding - scientific exercise, reasonable diet, and adequate rest complement each other, are indispensable. Only by mastering these "three elements" can we succeed.