In the process of fitness, when the training intensity and weight reach a certain level, many people will find it difficult to improve the training effect, which is called fitness bottleneck period. Here are some suggestions to help you break through this bottleneck:

1. Adjust the training plan: try to change the training mode, increase the training frequency or change the training order. For example, you can try different strength training actions, increase aerobic exercise time or adjust rest time.

2. Improve the training intensity: gradually increase the training load, but ensure it is within a safe range. This can be achieved by increasing the weight of each group, reducing the rest time or increasing the number of training groups.

3. Pay attention to nutrition and recovery: ensure adequate intake of protein, carbohydrates and fat to support muscle growth and recovery. At the same time, ensure adequate sleep and rest, so that the body can be fully recovered.

4. Consider using adjuvants: At the suggestion of doctors or nutritionists, consider using some adjuvants, such as protein powder, creatine, branched-chain amino acids, etc. , improve the training effect.

5. Ask a professional: Ask a fitness coach or professional athlete to find out how they can overcome the bottleneck of fitness and get inspiration and suggestions.

6. Maintain patience and perseverance: It takes time and effort to break through the bottleneck period of fitness, and don't be discouraged because there is no obvious progress in a short time. Keep a positive attitude, keep training, and you will see the effect slowly.