The path to the strong (three) Change the angle and make a full stimulation!

Review of the last issue:

The path to the strong (I) Increase the training weight and break the original limit!

The path to the strong (II) Use various ways of exerting force to bomb with all your strength!

The previous one talked about improving the quality of training by improving the load and changing the exerting force skills! Now let’s look at the third point - change the angle, comprehensive stimulation!

The changes in training are endless, and subtle changes in angles will lead to poor exercise results. Don't!

　　According to the grip distance and grip method, changes in position, and changes in angle, to improve your training quality! Comprehensively improve your physique

　　I. Finger grip method and grip distance: grip methods include forward grip, reverse grip and lock grip, and the distance between the fingers between hands.

a. Changes in position can stimulate the target muscles from multiple angles to achieve better training results. For example, a wider grip distance during curls will stimulate the external beam of the biceps, and a grip distance narrower than shoulder width will stimulate the inner beam Better; rowing exercises, the front grip is effective in stimulating the upper back and middle back, and the reverse grip is better in stimulating the lower edge of the latissimus dorsi. When the barbell is heavy and difficult to hold firmly, it is troublesome to use the grip belt. You can use the locking (one hand is facing inward and the other hand is facing outward).

　　b. Changes in position are generally used for pull-ups, pulley pulley pulleys and curls; changes in barbell rowing movements can not only achieve balanced development of target muscles, but also have a good effect on the shaping of muscle blocks.

　　2. The changes mainly refer to squats: wide distance (larger than shoulder width), narrow distance and leg simultaneous

　　a. The toes can move forward and outward, and forward stimulate rectus femoris and extrafemoris muscles. Outward can strengthen and stimulate the medial muscles such as thin femoris and long-retracting muscles.

　　b. Most people are used to one position, but they are not doing this enough in squat training. Only by consciously changing the station distance can you achieve multiple effects.

 (Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

Further reading Learn to contract target muscles! Instead of just lifting weight stupidly

　　Strength is your only reason! 5 golden suggestions for fitness training!

　　Fitness skills: 7 tricks to get you up to the quality of training

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