The fitness pattern is still the same, so that the muscles will only increase!
During your health training, muscles will undergo a variety of changes. When you master the principles and techniques of these changes, you must be able to use the right method at the right time to allow fast muscle growth.
Change is the key to improving the effectiveness of fitness training.
The new exercise makes the muscle work harder and stimulates it to grow again. It can correct weaknesses that are formed when you repeatedly practice the same action.
Starting today, add changes to the movements you are familiar with.
In the following pages, three variations of 10 traditional exercises are introduced.
You just need to add some simple changes while doing these actions in accordance with traditional standards, you can create a new way to practice, and get a new physique.
Squat movements change Squat Squat puts focus on the forefoot and the heel tries to raise.
Keep your heels raised throughout the movement.
Advantages: This exercise can not only effectively train the calf, but also can improve the weakest part of the quadriceps, which is the median femoris, in a targeted manner.
Use your elbow to bend the barbell to hold the barbell with your elbows instead of carrying it on your shoulders.
Hold your upper arm against your chest throughout the procedure.
Advantages: This action can not only develop the entire body, but also increase the weight of the biceps in a targeted manner, enabling you to bend and lift more weight.
Straight arm support Squats on top of the head, straight arm supports barbell, elbows straight.
Keep this position throughout the squat.
Pros: This exercise will help you perform better when doing standard squats.
It’s also great for sculpted body.
Dumbbell bench press movement changes The bird’s bench press movement starts from the support directly above the chest, and the palm extends.
Lower the dumbbell like a dumbbell bird, and do not bend the elbow joint until the dumbbell is lowered to half position.
At this time, replace the dumbbell to tilt and lower it like a bench press, then lower it to the lowest point and then push it up correctly.
Pros: This exercise can withstand additional loads than dumbbell birds and stimulate retina growth.
Rotate the bench press dumbbells with their palms facing each other at the lowest point, and slowly rotate their wrists inward until they reach the palms.
Advantages: Rotation can reduce the participation of diabetic triceps while expanding the range of motion, and expand the pectoral muscles to show greater potential.
Usually, the upper arm can be rotated slightly, which is also one of the important functions of the pectoralis major.
The exercise ball bench press process is exactly the same as the standard bench press, except that the exercise is performed on the exercise ball, not on the bench.
During the action, the head, vertical and main axis are inserted into the ball, but the lower rear end is suspended.
Always lift the ladder so that a straight line runs from the main axis to the top.
Advantages: This exercise can focus on training the muscles that maintain balance, which are difficult to practice in traditional exercises.
As the balance muscles increase, so does the standard bench press performance.
Variations of deadlift movements Waterberg deadlifts insert the pins of the barbell rack at about the same height as the alignment and place the barbell two steps away from the barbell rack.
Start doing deadlifts, and immediately after pulling to the highest point, place the barbell on the barbell rack in two steps.
Don’t pause, then pull up the barbell, then take two steps back, then drop the barbell and return to the starting position.
Pros: This action is very practical.
Your chest and lower limbs are well trained as you move forward and backward.
It usually improves your ability to lift heavy objects from the floor and above your knees.
Do this with a single arm deadlift. Stand in front of the barbell instead of the normal deadlift.Squat down, hold the middle of the barbell with your right hand, and pull up firmly. The main shaft stays straight during the movement.
Advantages: This action can exercise all the main “pull” muscles-biceps femoris, hips and biceps, and thus enhance grip.
Use a 25-pound barbell instead of a 45-pound barbell for extended deadlift exercises.
Advantages: This change increases the range of motion, can exercise more muscle fibers, and has a better training effect.
Variations in curls One-arm barbell curls Use the right hand to hold the barbell (this exercise is more difficult) or the middle of the curler (this exercise is easier), then perform curl exercises.
Advantages: This action can strongly stimulate the balance muscle group and forearm through leverage, so that the biceps brachii grows rapidly.
Towel curls Use one end of the towel to tie the dumbbells, hold the other end of the towel tight, and practice the curls.
Advantages: This exercise can transfer the load during the movement, and apply stimulus to the slender biceps completely different from ordinary curls.
Hold a dumbbell in each of the static curls, stop when the right arm is bent to 90 degrees of the elbow, and then use the left arm to do a normal curl.
After completing a set, exchange carbon dioxide, and use the right arm to do ordinary curls while statically insisting.
Advantages: The elbow joint is the most difficult position in the curling at 90 degrees. At this point, static persistence can apply more intense stimulation to the biceps.
The advantage of this exercise is to break the sticking points in ordinary curls.
Changes in the movement of the supine triceps contraction At the beginning of the supine rotation triceps flexion and extension movement, a part of the straightened and raised hand is moved forward, instead of facing the palms as in ordinary movements.
The forearm rotates inwardly while the dumbbell is lowering, and the palm of the hand is facing the ear when descending to the lowest point.
Advantages: This change provides a new way to exercise the triceps, it expands the range of motion and can exercise different parts of the triceps.
Flex your left arm laterally and hold a dumbbell above your left shoulder.
Keep your upper arms still and lower the dumbbells forward.
Stop before the dumbbells touch the body, then return to the starting position.
Pros: This exercise uses more weight than regular exercises to stimulate different muscle fibers and increase strength.
The supine arm is flexed and stretched on the floor, with both hands holding the crank barbell above the head, straight.
Keep your upper arm still, lower the barbell back to the lowest point, hold it for 2 seconds, and then return to the starting position.
Pros: It is more comfortable to lie on the floor, you can use more weight, and take care of muscle fibers that are difficult to practice.
Changes in lunge squat movement Box lunge squat stands about 6 inches (1 inch = 2).
54 cm) tall box or step two feet in front of the step, step forward with your right foot, step on the box, and start doing lunge squats.
Advantages: This change makes it easier for you to keep the spindle straight while expanding the range of motion.
The stepping exercise is diagonally correct, with your right foot in front, stepping on a 12-inch box, and your left foot in the back, stepping on the floor.
While keeping your right foot still, cross your chest with your left leg to complete a lunge squat.
Advantages: The focus of this change is on the squatting stage, so that the hip muscles are also involved in exerting force. It can also improve the ability to slow down and cushion, which is the basis of many sports.
Support lunge squats. Hold dumbbells on your head like a dumbbell press, straighten up, and practice lunge squats while maintaining this position.
Advantages: This exercise can exercise the lower limbs, upper limbs and waist at the same time.
Pull-up motion changes Side pull-ups hold the barbell up with the left hand at the same width as the shoulders, right hand at a pair of shoulder widths, and then pull up.
Advantages: This action helps to eliminate the double power imbalance that is common in people.
Alternate pull-ups first pull up to the right, the chin comes into contact with the right hand, and then pulls up to the left.
Advantages: The load of this concentrated change is at the top, which can increase the unilateral force in a targeted manner.
Exercise ball pull-ups Use the thighs and calves to clamp the exercise ball to the back of the knee joint and keep this position pulled up.
Advantages: When walking, the human gluteal muscles, biceps femoris and calves naturally contract at the same time.
And this exercise can make these muscles contract synchronously through pull-ups.
Dumbbells Alternate Pressing and lifting Alternate weightlifting Hand-held double-headed cervical spine stretches into the shoulders, bends the knees moderately, squats, and straightens the left-hand dumbbells upwards while straightening your legsWeight by weight).
Restore, and then do the same with the right arm.
Advantages: This movement can strengthen the whole body.
Rotate the main shaft to the right while pushing up with the swivel lift, and turn the main shaft back to the original position while lowering the dumbbell.
Then practice left again in the same way.
Advantages: The upper body’s ability to rotate is very important in the movement, and this action can just exercise this.
The upper oblique press is lying on the upper oblique bench press, and the dumbbell is pushed upward obliquely.
Advantages: This exercise improves the deltoid muscle while keeping the upper end always tense.
Changes in the movement of the Roman-style deadlift Narrow grip Roman-style deadlift exercises have the same grip width as the shoulder width, and slowly bend forward while the knee joint angle is unchanged, and the adjacent natural arches.
Lower the barbell until it exceeds one level.
Advantages: This change stimulates the latissimus dorsi and biceps femoris more than ordinary movements.
The wide grip Roman style deadlift is like a snatch, with a two-way shoulder-width grip.
Advantages: The wider the grip, the lower the barbell to the same position, the longer the barbell needs to be moved, which increases the range of motion and muscle stimulation.
The one-leg Roman deadlift lifted one leg and leaned behind the other.
Single leg throughout the exercise.
Pros: This change helps eliminate the imbalance in the strength of the legs.
In addition, because you practice with one leg, you can use more weight, so the grip will not become an obstacle.
The movement of leaning over a rowing boat alternates rowing using dumbbells to do this exercise.
Keep your upper body still and pull up only the top dumbbells at a time.
Advantages: Alternating action power The body is balanced by the rotating force.
So it’s both a good hip exercise and a good waist exercise.
One-leg rowing raises one leg and leans behind the other.
Single leg throughout the exercise.
Pros: It is great for improving balance.
One-leg rowing press with one foot in one foot and a dumbbell in the left hand.
The upper body posture is the same as that of ordinary rowing, the torso is parallel to the ground, and the back arches naturally.
Pull up the dumbbells while rowing, and straighten your left arm while fractured torso.
In the end position, the left arm is perpendicular to the ground.
After step by step, practice on the other side.
Pros: This is a comprehensive exercise for the upper limbs, which can practice the waist and the entire hip.
Of course, for a fitness program and a fitness program that is repeated throughout the year, the exerciser can easily enter the posture state, other muscles cannot be effectively exercised, and physical development is not balanced.
So it’s good to have more fitness tricks.