When our training reaches a certain level, there will be a training bottleneck period. At this stage, our bodybuilders will improve their training intensity and training plan, break through the original traditional training methods, move towards higher goals, and even break through their own routines and challenge their training limits. To achieve this goal, we must get the five secrets we talked about today, which will help you improve the training quality and break the training bottleneck.

Training tip 1: In training, the training intensity and movements should be different every week.

Just now, Bian Xiao mentioned above that the reason why our training quality can't be improved is that when we encounter the bottleneck period of training, we have to break this conventional training method and make our training full of diversity.

We can shorten the fitness plan to one month, which will make our training plan more detailed. You can practice compound sports in the first week, with training intensity of 5-8 times. In the second week, change the movements and let the compound movements and isolated movements be mixed.

There are both compound action training and isolated action training in the training, so the training intensity is increased to 6- 12 times; In the third week, we asked our friends to put all their strength into this stage of training and carry out high-frequency and high-weight exercises until the muscles were completely exhausted and sore. In the fourth week, we will go back to the first week and simply do compound movements to restart our training. Strengthening our training on this basis every week will enable you to improve your extreme training when you break through the bottleneck period.

Training secret 2: Give priority to the training of your weak muscles.

In the process of fitness, muscle development does not grow with our wishes. There are always some parts that can't meet the requirements of trainers and become weak links in training. In unconventional training, it is necessary to strengthen the training of these parts, with more training times and greater intensity, so as to improve the training quality of the whole muscle group.

Training secret 3: readjust your thinking and carry out effective actions.

In training, we often see that some movements are suitable for us, but long-term training will make us feel bored, and at the same time, it will make others look like they are always doing an action. If you feel relaxed, give up this action and make your training effect more obvious. Bian Xiao will ask here, is this effect useless for us to stimulate the target muscles? Of course, the answer is no. If it is useful to us, we must keep training this movement. In training, we can also practice the target muscles by multi-movements. First of all, we should prepare for multi-action warm-up to avoid being injured in sports.

Training secret 4: Have a firm psychological preparation.

When we first come into contact with this training method, it will be psychologically difficult to accept. With the increase of intensity in training, we will have resistance. At this time, our positive energy psychology is the strong backing for it to continue. After doing a lot of moves, we will do a lot of training. Only in this way can we improve our ultimate strength.

Secret training five: we must have a strict plan, and we must not blindly follow other people's plans to practice.

During the training, you should plan your daily movements and carry out your own training according to the schedule. Don't listen to others saying that this movement is suitable for training, and the effect is good. Just blindly choose the movement introduced by other friends, and forget your planned movement. In the end, you can't practice anything well, so you should have your own opinions in training and carry out your own effective challenges and extreme sports according to your own fitness plan.