How to break through and overcome fitness bottlenecks and fatigue periods?

If you want to break through the bottleneck, you need to have a scientific plan to improve To develop a set of fitness plans that are scientifically suitable for you, you need to be based on your physical condition, including height, weight, girth, etc.; Workout conditions, dumbbells or fitness in the gym; The fitness goal, whether it is fat loss, muscle gain or plasticity, etc., can develop a fitness plan suitable for you through reasonable analysis and arrangement.

And an effective fitness program should include:

1.Pre-workout warm-up activities.

2.Reasonable arrangement of fitness schedule, such as which part to exercise on which day, rest once for a few days, etc.

3.Reasonable arrangement of fitness movements, such as which part to use which movement to exercise, how many groups to divide into, and how many to do in each group.

5.Post-workout relaxation exercises.

6.The diet of exercise days and rest days is coordinated with three points of refining and seven points of nourishment.

7.Lifestyle habits and good physical fitness are based on good fitness habits.

See for yourself whether the exercise program you're using now includes these aspects. An effective fitness plan is not copied online, a thoughtful fitness coach will not be so easy to develop a set of plans, nor will you write a fitness plan on the basis of incomplete information, the fitness plan is the most effective to suit yourself. From the detailed analysis of all aspects of the individual, and then formulate a suitable fitness plan, in order to achieve twice the result with half the effort.

In view of the above introduction, please adjust your plan, I hope it will help you. I am an 8-year fitness trainer and can make a fitness plan according to your specific situation and goal system. If you have a friend who needs help, you can come to me.

1. There is not much difference between eating steamed bread and eating bread, you don't need whole wheat bread every day, it's all for carbs, just control the amount yourself. You don't have to have broccoli, you don't have to have cucumbers. If you can't afford to eat beef, you can eat eggs and chicken breast, pork and lamb also have a good protein content, don't think that compared to beef and chicken, pork and lamb are low in protein and don't eat it.

2. There are many ways to be aerobic, you don't have to have HIIT, when you want to play the game, we have aerobic stairs, or treadmill climbing, and we don't have to run a few kilometers. Some people say that climbing stairs hurts my knees, for so many years, my knees are very good, I climbed the stairs and went downstairs to take the elevator.

3. If you want to cut the carbs in half, you can lose your weight if you practice casually, if you find it difficult, step by step, then the first step is to reduce the carbs at night, after a period of time, the second step is to reduce the carbs in the morning, and then adapt to a period of time, and the third step is to reduce the carbs at noon. Don't skip dinner, skipping dinner is not good for your health.

4. If you are really hungry, you can eat high fever twice a week, and you can't get fat by eating two more bites, don't be afraid.

5. Fitness has nothing to do with self-discipline, it's just a habit and like, the same as playing games, but some people like it.

6.A small belly is the hardest to lose. Belly fat is the hardest to lose, the only way is to lose belly fat through the whole body**, when your weight drops by 10%, you can only lose 30% of belly fat.

7. The most basic food list for fitness. Protein (chicken breast, lean beef, egg, fish). Vegetables (various such as broccoli, asparagus, celery, greens, green peppers, red peppers, tomatoes).

Snack fruits (almonds, bananas, strawberries, blueberries, oranges, grapes, etc.). Did you make a note of it? Don't forget when purchasing!

8.The 0-fat foods you see are generally high in sugar; Similarly, if you see 0 sugar foods, you will generally be high in fat; If it's 0 sugar and 0 fat, it's definitely not delicious.

9. Fruit juice will not be healthier, but will have a greater calorie density, which will make you fatter.

10. Abdominal muscles are not something that can be done with sit-ups, if your body fat percentage is low, it will naturally come out.

11. Lasting more than 3 minutes, even if it is aerobic exercise, but the duration is 40-60 minutes, which is relatively more cost-effective.

12. The fitness bottleneck period should have nothing to do with you, and the general bottleneck period is relative to the improvement of professional athletes' performance.

Answer 1: You have to take a different approach to training. We know that there are three types of strength training – absolute strength, muscle toning, and explosive power (trimming).

When bodybuilders encounter a bottleneck, most of them use different practice methods, that is, they do not focus on bodybuilding methods, but on strength or explosiveness.

The principle is based on the fact that muscles have memory, and only by making the muscles not adaptable can they grow better, and all you have to do is to "change".

RM is the unit of the number of times a certain weight can be done per group, and this landlord may understand.

Strength training is heavy weights, slow pace and plenty of rest. Below 6RM is even 1-2RM, with an interval of less than 2 minutes.

Explosive power is light weight, fast and less rest. 15-20 or even 25RM, try to speed as fast as possible, you can use more borrowing methods than bodybuilding methods, and rest within 20s. A little mention here, especially explosive training, is best suited for super sets.

Answer two: rest. Whether you're losing weight or gaining muscle, prolonged periods of the same exercise (based on long periods of time) can cause the body to become lazy and adaptive, and resting and adjusting, or even resting completely, may solve such problems.

If you train for a long time, you can take 3 days off, and if you have been training for more than a year, you can even give yourself 7 days off.

Also: Pull-ups are the best way to train your latissimus dorsi, and the reason why top bodybuilders don't do it is because they are too heavy to avoid injury. With your weight of 70 kilograms, you can only sit 2 pull-ups and do a lot of rowing, and I would say that you are borrowing too much and not training your latissimus dorsi well.

One of the rules of bodybuilding training, the isolation method.

The Three Elements of Fitness Progress and Breakthrough.

Weight is not gained, and many people ignore the importance of diet. If you're experiencing a muscle-building bottleneck, you can take a look at yourself first. The human body is highly adaptable, and as you progress, the understanding of fitness,.

The Three Elements of Fitness Progress and Breakthrough.

Personally, I think there is something wrong with the fitness method, so first of all:

What is your maximum?

What is the maximum RM?

Also What is your weight and height?

What is the current state?

How long is a period of time?

What's your fitness schedule like?

And so on needs to be said, if convenient. Above.

Brother, I belong to the skinny type like you, and now I have encountered a bottleneck, I want to ask you, how long have you been practicing? In fact, the so-called bottleneck period is that the body has become accustomed to your inherent training methods and training intensity, in fact, you must not be impetuous, calm down your mind first. I suggest that you use this period to do aerobics, for example, pedal exercises, cycling classes, the intensity of the equipment area is slightly smaller than before, as a maintenance, in addition to using aerobic exercise to relax the body, and wait until you feel that your body already wants to exercise, at that time, combined with the large weight you said, and the help of protein powder supplements, I believe that the body will be a lot stronger all of a sudden!!

Most girls work out to have a better body and smoother lines, and most boys work out for muscles. I don't know if you feel like this, obviously I have a connection with hard work, but my body doesn't seem to have changed at all, and my strength and weight have not changed overall.

Some people will always feel that the effect is not good for each short workout time, and the effect is too tired for a long time, how long is the most appropriate, 1 hour is the best for most people, and some friends ask why? In fact, the efficiency of fitness is inversely proportional to the time to a certain extent, and the longer you stay in the gym, the lower the effect of fitness.

1.As time increases, our ability to concentrate decreases.

In psychology, our focus time on activities such as fitness and sports is about 40 minutes, and then with the increase of time, our attention will decrease, we all know that especially in strength training, whether the innervation can lift weight, the mind should focus on the muscles, feel the contraction of the muscles, in order to achieve the best exercise effect.

However, if the single training time exceeds this time, the concentration decreases, and the nervous system changes, then the probability of deformation, injury, and strength loss will increase, which will directly affect the fitness effect.

Especially for friends who have just started fitness, in fact, it has been too long, and there may be some emotional aversion and tiredness to fitness.

2.Training intensity is more important than training volume.

Training intensity and training volume is feud, and we generally choose training intensity as the key to improve the training effect, training volume refers to the amount and time of a fitness exercise, training intensity can represent weight, speed, length of rest time, etc., especially for friends with higher fitness levels, the training time can be short, but the training intensity must not be small.

3.Training Intensity" Training time.

As for how to arrange this short 40 to 60 minutes, it is important to increase the training intensity, first of all, increase your training load, increase the weight or number of sets, and then strictly control the rest time between each set, and control the rest time is very important.

In the gym, we generally do not pay attention to their rest time, may be a group of exercises, casually play with the mobile phone, 5 minutes have passed, therefore, reasonable arrangement of training intensity, control of training time is an important principle of effective fitness, if grasped, you will find that although the training time is reduced, but can get the fitness effect that can not be obtained for a long time.

Don't judge the effect by the training time, you should feel the contraction of the muscles more, pay attention to the form of the action, pay attention to every training at the moment, is the right way, the longer the training time, the easier it is to cause overtraining, and this is what every trainer should avoid.