There are many ways to break through the bottleneck period. Here are 6 moves. How much do you master?

Adding different methods in training can break muscle memory. Here are 6 unusual exercises, combined with the equipment of the gym, so that the breakthrough bottleneck period is no longer bothered. < / P > < p > practicing equipment in an unconventional way is also a kind of practice here. It can simulate the action of the front flat lift and almost copy the normal up and down movement path of dumbbells. < / P > < p > the movement trajectory is predetermined, just like an instrument, there is no need to concentrate the stabilizing muscles to balance the load, so as to better isolate and stimulate the target muscle. The more isolated stimulation, the greater the chance of muscle growth. < / P > < p > try several groups of light weight movements to feel the movements. Like most equipment training, joints don’t have much freedom of movement, so they need to find their own posture. < / P > < p > you can do this on a Hummer or try it on other devices. Just take a pair of power bands and tie them to the handle of the instrument to make sure your hands don’t slip when you do the action. < / P > < p > this device can stimulate the back muscles with different angles and torques. This variant also slightly increases the grip distance in the starting position, which helps to emphasize the upper back and create an inverted triangle. < / P > < p > using different control forces, you can also use the method of forward grip and flip me to practice. During training, you may lose some range of motion at the highest point, unable to fully extend your arms. Try to lower the seat a little. < / P > < p > this is an adjustment of back training. The straight arm pull-down is usually accomplished by pulling the rod directly into both sides of the thigh. Here, the rod is pulled to one side of the hip, put back, and then pulled to the other side of the hip. < / P > < p > this action works the lower back muscles in a completely different way. By expanding the range of motion on both sides of the back, better stimulation can be obtained. < / P > < p > the biggest benefit of this action comes from the lower part of the range of motion, so if you don’t exercise to the full range, don’t increase the weight. In order to get more stimulation, the lowest point is kept under control, counting, and really strengthening and burning muscles. < / P > < p > landmine rack is a good instrument for shoulder and back training. Use this drill to focus on the middle sutures of the upper pectoral muscles, as well as the triceps brachii and anterior deltoid fascicles. It’s a little different from shoulder push: push up and forward, not just up, because the load is concentrated on the middle seam, which stimulates the middle seam of the upper chest muscle. < / P > < p > this action is usually done standing. Here, instead of sitting on the fitness ball, you can reduce the borrowing force generated by using the hip, and at the same time, you have to reduce the weight used. This variant will still give great stimulation to the shoulder. In general, Huck squat stimulates the quadriceps femoris. But when you change your body’s face, the gluteus maximus squats backward and downward, which changes the target muscle of stimulation. < / P > < p > forward Huck squat stimulates quadriceps femoris, while reverse Huck squat produces more direct tension on gluteus maximus and hamstring muscle, especially at the joint between them. < / P > < p > not all instruments have a solid treadmill. If you don’t have the equipment in your gym, don’t try it. Wide and narrow stance positions were used to stimulate different parts of the leg. < / P > < p > when using dumbbells, the body is stable, but dumbbells are not. Therefore, when using Smith instruments, the movement is controlled, but the body is not stable. < / P > < p > the above six actions can fill in the weaknesses that are most easily ignored in your regular training, and improve the imbalance of training. If you don’t know how to make progress, these 6 moves will solve the problem of no progress for a long time. 08/16/2020