|tips to Make Workouts More Effective|
We constantly hear that you need to switch all the time when it comes to our training. This is really so, constantly challenging your body, you become stronger and the results become much more visible, but such changes do not necessarily have to modify the workouts completely.
Creating small changes in the same exercises that you are used to doing will help create the necessary diversity for the organism, without forcing you to give up exercises that you already know and love.
Here are 6 small changes, add them to your regular workout to achieve long-term results.
Test your balance
Adding an unstable surface is one of the most difficult variations that you can do for an exercise. In addition, such a surface involves all the small muscles in addition to the larger ones, so that your body can work twice as long.
Exercises: borings on the balancing hemisphere BOSU
Sit down and put your hands on the ribs of the hemisphere and jump out with your feet back, so that you end up in the push-up position. Lower your chest to the floor, push back, in the jump, bring your legs back. Take the BOSU and lift it over your head, jump upwards, as you usually jump at the burb, and then squat and put it on the ground. This is one repetition. Try to do 3 sets of 15 reps.
Change the position
When it seems that the standard exercises simply do not work anymore, or you want to increase the load, try changing the position during the exercise. Change the position of the hands or place the body on an inclined surface. Doing the same moves, but in a different way will make you feel the load again.
Exercise: new push-ups
Find an elevation, for example, a bench in a park or a bench in the hall and put your feet on it. Stand on your knees and assume the position as for the bar with your hands up above the ground. Begin to bend your arms, placing your elbows wide without touching the ground, and then straighten your arms. Do 3 sets of 15 reps.
Basic exercises for building muscle mass are good enough that they can be easily changed and made more difficult. For example, you can perform the same exercises but only alternately - first with one hand then the second, or first with one foot, then the second.
Exercise: Raising the pelvis on the hemisphere BOSU
Lie on your back, knees bent and put your feet on the hemisphere (on a flat part of it). Put your hands along the body at the sides, palms looking down. Raise one foot to the ceiling, the second is bent and remains on the sphere. Using the buttocks, lift the hips as high as you can while keeping the upper back on the floor. Hold for 10 seconds and lower the hips down. Perform a full 10 times, and then change your legs and repeat the exercise.
Adding a pulse at the end of the exercise is the best way to activate the rapidly contracting muscle fibers of the body. If you have not experienced a burning sensation, you will feel it now.
Exercise: Walking lunges with an impulse
Step with your left foot forward and lower the body in the attack until both knees are bent at an angle of 90 degrees. Slowly perform 10 springy movements up and down a few centimeters. Then we get up through the left heel - this is one repetition. Repeat with the right foot, and then make another 3 sets of 10 pulses on each leg.
Hold the position
Most people perform each exercise so quickly, because they want to get out quickly, or they try to perform a certain number of repetitions before they get tired. But instead of focusing on the repetitions, focus on the duration of the exercise. One of the main advantages of isometric training is that the body is able to activate almost all available motor units, which, as a rule, is very difficult to do. This simple change may seem easy, but it will become a really difficult task in a matter of seconds.
Exercise: sit-ups with fixation (or sit-ups against the wall)
Although isometric movements can be performed with equipment, you can also use your body weight. Squats can be performed in the simulator or near the wall. Place your feet shoulder width apart. Go down until your thighs are parallel to the floor, knees just above the ankles. Remain in a position where your muscles start to burn and do not shake, try to hold on for a minute (or as long as you can), go back to the starting position.
It's simple, adding weight can make any exercise more difficult. But even small dumbbells can make a big difference when you change the principle of doing the exercise.
Exercise: side bar with weight
Lie on your right side, your forearm right under your shoulder, your arm is perpendicular to your body, and your legs are folded. Tighten the press and the right side of the body, lifting the hips so that the body forms a straight line from the head to the heels. Take a small weight on the left side and raise your hand up. Return to the starting position and repeat 8 times, then repeat on the opposite side.