No training effect? ​​4 tips to help you get back on track

Training is not effective? 4 tips to help you get back on track

　　I have been practicing in the gym for a long time? Why is it still not effective? 　　It is obvious that most people are easily lost in the gym! They are working hard, but why do they always hit the wall?

　　Today, let us check out what conditions make you feel that training is ineffective. Let us help you grasp the key points from it, and then make good use of a few tips. I hope it can help you get back on the training track.

　　1. Increase interval training

　　Interval training is to use changes in intensity to stimulate the energy system, further achieve the training of the heart and lungs, increase the oxygen intake after exercise (EPOC), and produce a post-fuel effect (After-burn Effect) allows you to burn a lot of fat after exercise! Therefore, interval training is very suitable for people who "loss weight and fat loss encounter bottlenecks".

　　How to do it?

　　Whether it is swimming, running, cycling, or using bare hands or weight training. For example, running can be designed as a curved super jogging or straight sprinting, and perform 3-4 sets. Or by setting the time, you can do all your training for 30 seconds and rest for 30 seconds (seconds are an example, and you can adjust them again ) training.

　　2. Increase muscle strength training

　　Muscle strength training is not just about training muscles, but also about the training results can be applied to everyone.

　　If an elderly person has good bones and muscles, his movements can be much stronger than those of the same age. Female friends have many inconveniences when they are pregnant. If they have enough muscle strength and physical strength, they will definitely be more physically strong in the process.

　　There are endless examples of people who flash to the waist after moving heavy objects. I believe that those who have received muscle strength training will understand better Squat and carry heavy objects in the right posture. Suddenly, you need to sprint to chase the bus. Good explosive power can help you convert your strength smoothly.

　　So much, I want to remind everyone that in addition to doing their favorite exercises, they should not ignore muscle strength. When physical fitness is improved through muscle strength training, it can not only improve your athletic performance in running, cycling, swimming, and playing basketball, but also be at ease in dealing with various situations.

3. Increase load and change training movements

　　Many times, the progress is invisible because "we are so nice to ourselves". We always use the same weight, the same number of groups, monotonous movements and menus to perform training. No progress is foreseeable. You must know that the human body will gradually adapt after receiving training stimulation. If you want to make progress, you must increase the load at the right time.

　　But it is worth noting that the progress at the beginning is very obvious, but the amplitude will slow down. If you are also at this point in time, you might as well change the menu movements and break your body's adaptation from different angles. For example, adding one-leg squats on the leg training day, adjusting the seat slope and chest training, etc.

　　In addition, if you want to improve your load ability, you can also use training of auxiliary muscle groups to achieve your goal. Taking the bench press lock for a long time as an example, in addition to adjusting the details of the movement, you are also encouraged to increase the training of auxiliary muscle groups (such as the anterior deltoid muscle) so that the overall movement can be improved together.

　　4. Have a rest. Persevere in quality and diet changes

　　How many hours of sleep a day, stretching more for nothing, and arranging rest days, etc. are the criteria that most people know, but whether it is thoroughly implemented is another matter! For example, if you are used to sliding your phone before going to bed, but it slides beyond the time you should go to bed.

　　It is recommended to recall why you need to rest, for muscle growth, body repair, and continuous exercise? If it is the above reasons, you should not ignore the quality of rest. Rest quality is what we can If you always have some excuses, then if you want to have a good posture, physique, and physical fitness, it will become useless.

　　In addition, the diet will also be the most headache for most people. First, you must first calculate how many nutrients you need (carbohydrates, fats, and proteins) you need to accumulate from your daily diet and try to meet the amount you need. If you feel troublesome here, you must sacrifice your goal.

　　Maybe you have carefully calculated how many nutrients you need in a day, but I found that it may be very difficult to implement, such as preparing three meals by yourself, and the cost of ingredients will increase. I used to eat too little before and now I have to eat a lot of food...

　　This part must be honest. It takes a price to have a good posture, because we have lived under incorrect dietary concepts for a long time, so it will be difficult to accept that too many changes will be difficult. It is recommended that you start by quitting drinks, cooking one meal a day, eating a lot of vegetables and fruits, and slowly adjusting your diet, and establishing long-term habits as the goal.