How to break through the bottleneck period of fitness

Fitness is a very beneficial and healthy sport. Many friends who are doing fitness will find that there will be a bottleneck period when doing fitness. That is to say, when we just start fitness, the effect is very obvious, but then the effect will stagnate. At this time, don't be discouraged, and find ways to break through the bottleneck period. So how to break through the bottleneck period of fitness?

1. Rearrange the number of training sessions and sets.

For example, the 5X5 training method mentioned above is an example.

2. Take a break or shorten your rest time.

You can easily change the effect of your training by adjusting the rest period.

3. Change the beat.

When you do bench press or other exercises, you may often lift and lower the equipment quickly. Then, we can try to change the training rhythm, such as lifting and lowering slowly, or lifting at a normal speed in the first few sets, and then slowing down, so that the muscles can't guess your training mode. This will also allow the muscles to get a different stimulation than before.

4. Change the order of actions.

For example, if you are training your chest, you may often start by doing a flat bench press, followed by dumbbell presses and dumbbell flyes. Then you can try changing the order of the movements and putting the bench press after the dumbbell press.

5. Change the action.

In many cases, the plateau period is caused by the long-term use of certain training movements. At this time, you need to change the movements appropriately. For example, if you have been doing squats for many years, you can try doing front squats for a few weeks. For example, if you have been doing wide-grip barbell bench press for a long time, you can switch to narrow grip or dumbbell bench press.

6. Squats. Deadlift.