Bottleneck period means that your strength and muscles will not increase after training for a period of time. Take bench press as an example. Ordinary amateurs will have two major bottlenecks when working at 80- 100 kg and 120- 1 kg. If you want to break through, you need to start from the aspects of training intensity, action combination and diet structure.
How to break through the bottleneck period of fitness
Personally, I think there is something wrong with the fitness method, so first:
What do you mean by maximum?
What is the maximum value of RM?
What about your weight and height?
What is the current status?
How long is a period of time?
What's your fitness plan? The sea and so on need to be mentioned, if it's convenient.
exceed
When you encounter a bottleneck in the process of fitness, consult a fitness expert! !
To be honest, forget it if it doesn't sound good. If you don't practice hard for five years, you are not qualified to talk about the platform, especially this water and water training method can't even reach the standard weight. Finally, you may practice eating loosely and eat less.
There is no leg training for any reason (even if I am disabled, I have seen a vicious person who lifts 800 pounds on one leg). Because the strongest muscles in the whole body can't mobilize their absolute strength and improve their absolute weight, it's difficult to practice (it's hard to exceed 70kg without fat), so it's hard to say that they can get a piece.
In terms of nutrition, eating protein in school meals is definitely not enough. With your weight and sufficient protein, the off-line food is half a catty of lean pork, 5 whole eggs, 15 egg white and 2 packs of milk. Your protein intake can be said to be a drop in the bucket, even if you have enough training, you can't catch up with the long recovery. Plus your upper limit is low, so there is little progress in the short term.
The chest muscles in the plan are beautiful muscles, so the training is more accurate and effective. * * * If the group is in place, you can bench press 5×5 birds 10×5, and the strength is almost the same. Lie on a few parallel bars at most. It is not required to have 9 groups in place like max ot's law, but I don't need to describe how inefficient you can achieve such a large base.
In the same way, the most powerful action of the long block on the back is pull-ups and hard pulls. You can't do pull-ups without your back. If you can do 50 pull-ups, don't do 30. It's best to use this to exhaust all your energy. Finally, you can row it with three sets of barbells. Too much is useless, but it will only be counterproductive.
Why does fitness encounter a bottleneck period? What should I do if I encounter a bottleneck? 10 point
What should I do if I encounter a bottleneck in losing weight?
Q: Can you get a double effect by practicing twice?
I do 50 sit-ups every day. If I increase it to 100, can I double my weight loss?
Repeating an action 100 times cannot achieve twice the effect of doing it 50 times. The key to fitness is qualitative change rather than simple accumulation of quantity. Take abdominal exercises as an example. Many people will do dozens of sit-ups in a row until they can't get up. In fact, the key to abdominal exercises is that the movements should be in place and appropriate pauses are needed. It is best to use 15 as 1 group, and do 2~3 groups at a time. If you want to double the effect, you can make more changes during exercise, such as lifting your legs when doing sit-ups, and the effect will be different.
Q: What should I do if I lose weight and enter a stagnation period?
After 3 months, I lost about 5 kilograms, but my weight seems to have stagnated recently, and there is no continuous downward trend. What should I do? Would you like to eat less? When the first few kilograms lose weight quickly, the weight loss will gradually slow down or stagnate, or even rebound.
This is because our body has adapted to our reduced calorie intake and automatically adjusted to a new lower calorie metabolism rate. So you can't lose weight by eating less at this time. The best way to get through the stagnation period is to increase the intensity of exercise. You can extend the exercise time or increase the difficulty a little, and you will break through the stagnation period.
Q: Can you speed up your metabolism through food or drugs?
I want to lose weight faster. Can you use diet pills to speed up metabolism? Don't try! These products usually contain thyroxine or something similar to thyroxine extracted from animals. The so-called "accelerating metabolism" may lead to nervousness, diarrhea, exophthalmos, rapid heartbeat and night sweats ... I believe you don't want to lose weight with these terrible side effects.
Exercise is a safe way to promote metabolism and accelerate fat burning.
... bottleneck period, why did I suddenly make no progress after a year of fitness?
Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, you will certainly develop yourself into a tall, capable, handsome, elegant, graceful and graceful situation in less than three to five years, and the elegance of the seven fairies is revealed in your gestures, so that all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
How to break through the bottleneck period of fitness
Answer 1: You should adopt different training methods. We know three kinds of strength training-absolute strength, muscle building and explosive force (trimming lines). When bodybuilders encounter bottlenecks, most of them use replacement exercises, that is, they do not pay attention to bodybuilding methods, but pay attention to strength or explosiveness.
According to the principle, muscles have memories. Only when muscles don't adapt can they grow better. All you have to do is "change".
RM is the number of times each group can do a certain weight, which the landlord may understand.
Strength training means heavy weight, slow speed and more rest. At 6RM, even number 1-2RM, the interval is less than 2 points.
Explosive power, light weight, fast speed and little rest. 15-20 or even 25RM, the sooner the better. Compared with bodybuilding, you can use the borrowing method more and rest in 20 seconds. Let me mention a little here, especially explosive training, which is most suitable for super group.
Answer 2: Rest. Regardless of losing weight or gaining muscle, the same exercise for a long time (based on a long time) will make the body lazy and adapt, and rest adjustment or even complete rest may solve this problem. After a long training, you can give yourself three days off. If you train for more than one year, you can even give yourself seven days off.
In addition: pull-ups are the best action to practice latissimus dorsi. Top bodybuilders don't do it because it is too heavy, so they use other methods to avoid injury. With a weight of 70 kilograms, you can only sit two pull-ups, but you can do a lot of rowing. What I want to say is that you borrowed too much and didn't practice your latissimus dorsi well. One of the rules of bodybuilding training, isolation method.
How to break through the bottleneck period of fitness? Know how to come.
What is your so-called bottleneck stage, and what kind of fitness method do you want to change?
What should I do if I encounter a bottleneck in fitness? 50 points
Let me talk about my method. During the bottleneck period, I returned to the basics, because I couldn't get on the bench press, and my back was the worst. I practiced my arms again. Personally, I think we should start with your weakest link, which is my arms, legs and back, especially my legs and back.
Is there a bottleneck in fitness? Why did I suddenly make no progress after a year of fitness?
When there is a bottleneck and it is necessary to change the exercise plan, it can be solved by re-formulating.
Fitness has reached the bottleneck period, how to overcome it?
If you want to break through the bottleneck, you must have a scientific plan to improve it. Making a scientific fitness plan that suits you needs to be based on your physical condition, including height, weight and girth. Exercise conditions, dumbbells or gym fitness; The goal of fitness is to lose fat, gain muscle or plastic surgery. Only through reasonable analysis and arrangement can we make a fitness plan that suits us.