These three movements are compound movements, and each movement can mobilize most of your muscles to participate in them, so these three movements have good effects whether you gain muscle or lose fat.
Triathlon is often regarded as a symbol of strength and is often used in the competition of Hercules, but for bodybuilders, the training mode adopted is completely different from that of Hercules. Hercules pursues higher bearing capacity, but the frequency should not be too high, while bodybuilders pursue the endurance and strength of bombing muscles, which has certain requirements.
So these three movements are so powerful, how to improve them?
1. Constantly impact greater weight.
Constantly hitting heavy objects is definitely the only way to enhance strength, but please do it under the premise of safety. Especially when you want to hit a certain weight, you must find a good companion and do it under the protection of your companion.
It won't affect the weight, okay?
It turns out to be difficult because muscle repair is far from what we all know. It is through training and destruction, and then under the action of nutrition and rest, muscle strength will become stronger.
Hard pulling is the lowest risk factor among the three actions. When the bench press and squat impact the weight, in addition to the protection of peers, Smith frame can also be used for assistance. This protection has been upgraded, and you can break through your limits and go all out on the premise of being as safe as possible.
However, the weight of each increase should not be too blind. Adding too much weight at a time will make the challenge fail directly and undermine confidence. It is best to increase the weight by about 5% for each challenge. Step by step is the best advanced rule.
2. Don't lose the light weight training.
The heavy weight mentioned above is very effective in improving strength. Does it mean that small weight can be discarded?
In fact, the improvement of endurance by small weight is also very obvious. Because heavy weight is not the only way to complete the action, and it is impossible to directly impact heavy weight as soon as it comes up, it is very necessary to warm up with small weight.
Breaking through one's own limits is a process of gradual accumulation, and in the interval of heavy training, the training of small weight can't be interrupted.
3. Auxiliary muscle group training
As mentioned above, each movement of these three events can mobilize most muscle groups of the body, so in order to improve the ability of the three events, the auxiliary muscle groups should also be strengthened. Because only the overall strength is enhanced, the ability of major events will be enhanced, a bit like the barrel effect. If your body has shortcomings, it is very difficult to increase the weight of major events.
For example, you want to improve the strength of bench press, but your shoulder muscles are weak, and you can't improve it quickly just by improving the strength of your chest muscles. You need to improve the strength of triceps brachii and deltoid muscle in order to gain weight in bench press faster.
In addition, during the period of improving strength, we must not be arrogant and rash, and at the same time cooperate with reasonable rest time. Don't be eager for quick success. The body is not a machine, unlike the engine horsepower of a car, which can be increased immediately. The engine of the body needs constant tossing to gradually become stronger.
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