Changes in fitness training is to improve the effectiveness of the key.The new practice will force the muscles to work harder to stimulate them to grow faster, it can repeatedly practice the correct action when the formation of the same weaknesses.
Starting today, in which you are familiar with changes in the action to add it.In the space below, the introduction of the 10 kinds of three types of changes in traditional practice.You just follow the traditional standards to do these moves at the same time adding a few simple changes, you can create an entirely new way of practicing to obtain a new physical.
1.Squat movements change
踵squat
The former focused on the soles of the feet, heel to raise as much as possible.The course of the entire movement has always been to maintain heel lifted.
Benefits: This exercise not only can effectively exercise the calf, but also targeted to improve quadriceps is usually the weakest part of muscle --- Unit.
Squat bent support
Barbell caught by the elbow, rather than carrying it on his shoulders (the weight point of contact can be wrapped with a towel so comfortable elbow).Upper arm in the process will be close to the chest.
Benefits: This action not only to the development of the entire body, but also targeted to improve biceps strength, so that you can lift more weight bends.
Squat arm support
Support in the barbell overhead with arms extended, elbow straight.In the squat during the entire process should be to maintain this position.
Benefits: This exercise allows you to squat when doing standard game better.It is also a lot of good body shape.
2.Dumbbell bench press movements change
Birds bench press
Moves from the top of the chest support is started, palm outward.Dumbbell-like birds as lowering dumbbell, not bending the elbow until the dumbbell down to half of the position.Then changed to be like a dumbbell bench press as a vertical drop to the lowest point since then pushed vertically upward.
Benefits: This exercise can exert a greater than dumbbell load birds to stimulate faster growth of the chest.
Rotating bench press
Dumbbell at the lowest point relative palm, pushing slowly from time to time to wrist rotation, until the palm outward.
Advantages: rotating action can expand the range of motion at the same time reduce the participation of triceps, chest forced to play a greater potential.It also can slightly rotate the upper arm, which is one of the important role of pectoralis major.
Bench press fitness ball
Action process and bench press the same standards, but is in the fitness ball, not lying on a stool pushed to do this action.Action process in the head, neck and shoulders are under the ball, but left lower back.Should always be lifted from the shoulders to the hips so that his knees to keep a straight line.
Benefits: This action will focus on training those muscles to maintain balance, which muscles in the traditional practice of it is very difficult trained.Balance of muscle strength, bench press performance standards will also improve.
3.Action corkscrew changes
corkscrew
The weight of the pin inserted in frame with the knee about the same height, the weight on the barbell away from where two planes.Corkscrew started, the highest point down two steps forward immediately after the barbell barbell on the shelves.Do not come to a halt, and then pull the bar up again and then two steps back, and then put the barbell back to the start position.
Benefits: This action is very practical.Forward and back, the buttocks and lower back by a very good exercise.It can also improve your knee from the floor and the position with the high capacity of up heavy objects.
Arm dead lift
To do this action the left barbell stand, rather than as an ordinary corkscrew barbell standing in front of (if this is the first time you try, you can just pull a blank shot to become familiar with the action).Squat, barbell hold the right hand under the central force pulling up, the trunk movements to maintain integrity of the process.
Benefits: This action will exercise all the main "pull" muscles - biceps femoris, back and biceps, in addition to also enhance grip.
The dead lift by a significant
Practice with 25 pounds of weight of 45 pounds instead of chip-chip barbell.
Advantages: This change expanded the range of actions that can exercise more muscle fibers, training better.
